Protein on Holiday: How I Learned to Relax About My Protein Target Abroad
Holidays can be daunting for those of us who worry about nutrition. Without the comfort of our usual routines, the idea of not knowing exactly what you’ll be eating can be genuinely nerve-racking. Protein on holiday is a particularly big one for me.
As a vegetarian, I eat a lot of tofu and pulses to boost my protein intake. The issue is, depending on the destination, these aren’t always easy to find on restaurant menus or even in local supermarkets.
In the past, I’ve let this really get to me, to the detriment of my holiday. Instead of letting myself fully switch off and enjoy the local cuisine, I’ve spent those precious days quietly stressing about the fact that I’m not hitting my usual protein goals.
The Holiday That Changed Everything
A couple of years ago I was on holiday in Italy, and it came to a head. One evening in particular, my friends were happily tucking into delicious bowls of pasta and huge plates of pizza, while I was picking at my meal, feeling anxious about how little protein it contained.
Looking around at the glorious views and the other tables enjoying their hearty meals, I realised something was up. Here I was, in beautiful Tuscany, and instead of enjoying the experience, I was trying to calculate how much protein I’d actually managed to eat that day.
What kind of way is that to live? I’d paid good money to be on holiday, I was with a group of my closest friends, and I deserved to enjoy myself.
So I made a conscious decision to change my mindset. I decided to focus on things I could control, like my breakfast choices and my snacks. And to let go of things that I couldn’t, like whether there was a high-protein vegetarian option on the menu when eating out.
I was having a more sedentary holiday, so my protein requirements were lower than usual, and a week without hitting my protein target wasn’t going to undo months of good habits. I could get back to my usual routine when I got home, but for this week, I was going to enjoy myself.
Since then, I’ve come to believe that enjoying a holiday without guilt is genuinely better for you than prioritising nutrition at the expense of your own happiness.
How To Get A Decent Protein Intake On Holiday – Without Stressing About Targets
If you do want to keep things roughly on track, here’s what I’ve found works for me:
1. Start Your Day With Yoghurt And Eggs
Breakfast is the perfect time to load up on protein before your day gets unpredictable. Whether you’re in self-catering accommodation or eating a hotel breakfast, Greek yoghurt and eggs are almost universally available and an excellent way to kickstart your day.
2. Explore the local supermarket
This is genuinely one of my favourite holiday activities – and every country has its own brilliant high-protein foods if you know what to look for. From cured meats and tinned fish to local cheeses and fresh yoghurt, you get to top up your intake and try something new. Win-win!
3. Choose Your Protein Source First When Eating Out
If possible, look for high-protein options like chicken, fish, steak, tofu or pulses on the menu when you’re eating out. But remember, don’t stress if these options aren’t on offer at every meal – especially if you’re vegetarian or vegan.
4. Pack High-Protein Snacks From Home
Before I set off on holiday, I always pack a few protein bars, bags of nuts and a few servings of protein powder into my bag. A quick shake at breakfast or between meals can take the pressure off without interfering with the rest of your day.
5. Don’t Stress About Exact Numbers
Above all, try not to stress about exactly how much protein you’re consuming. Ultimately, relaxing, enjoying the trip, and making memories are the most important things. Whether you consume 100g or 130g of protein in a day really doesn’t matter!
The Take Home
When you’re used to eating a certain way, a holiday can throw off your routine and leave you feeling a little uneasy. I’ve been there more times than I like to admit, but the biggest lesson I’ve taken from those experiences is that it’s better to give yourself grace for the short time that you’re away.
Enjoy the local food. Enjoy the company. And trust that a week or two without hitting your protein target isn’t going to undo months of good habits.
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