These are sample menus you can mix and match all you want. The key is to keep your fat intake down and make sure you eat 5 times a day! This cranks up your metabolism. Eat 1 hour before you land so you are not starving when you grab a meal. Most of us know what is bad for us. The tough part is finding healthy food at the airport. Most pre-made salads are ok just don’t use regular ranch dressing. It can contain up to 15-25 grams of fat.

Notice that we are not asking you to drink 3 meal replacement shakes per day. For one I like to eat real food and for two they are not always convenient to prepare on the road. When you can find a smoothie stand I really recommend getting something. Just watch for the ones that contain juice or other high sugar items. Avoid the “Energy” versions of these smoothies. The more you are willing to work out, especially if you are doing a full-body muscle building workout the more you can cheat so to speak. For each 1lb of muscle on your body you burn an additional 50 calories a day. So the more muscle you have the more your body will automatically burn calories.

This is not a perfect diet. We are on the road and a perfect diet is nearly impossible to achieve. The suggested meals are all in-airport with the exception of the breakfast choices. Generally it is better to eat a big breakfast than a big dinner. Healthy snacks are your friend. They will help balance your blood sugar levels and keep you from over eating when you do reach the ground. You shouldn’t eat fruit by itself. This also spikes you blood sugar. If you eat an apple include some nuts with it. Almonds are the best but any will do.

Beverages – Drink as much water as possible. When you get tired of water drink more but add something like Crystal Light to it. I am not a huge fan of green tea but it is good for you and this is another option. Most juices contain too much sugar.

When you have time for a made-to-order breakfast try to get Egg Beaters, if this is not available that is ok. Avoid hash browns and the like.

If you eat Mexican food avoid eating the refried beans or any beans for that matter. They are loaded with fat. If you must have some eat them last and only eat a little bit. If you get breakfast tacos make sure they only have egg, cheese, and veggies. Again avoid potatoes.

Subway - Low Fat Suggestions: 6” No Mayo on Wheat Bread All Under 6 grams of Fat!

Ham, Turkey, Oven Roasted Chicken,Turkey and Ham, Subway Club,Sweet Onion Chicken Teriyaki,Veggie Delight

Cheese Adds 4-5 grams of fat per 6” sub

Chilis – Hit List

Sadly most things at Chilis are bad for you and contain tons of fat. You wouldn’t think the grilled chicken sandwich would be bad for you but according to Chilis it contains 47 grams of fat! Eat the fries and you add another 26 grams of fat. You are better off with a grilled chicken sandwich from McDonalds. The Guiltless Grill selections are good but most are not available at the airport. The classic chicken fajitas are ok but if you eat all of the tortillas you are doubling you fat intake. If you are dying for steak fajitas just keep in mind that they contain 49 vs. 11 grams of fat or split the difference and get the combo fajitas which contain 30 grams of fat. Rice is low fat but loaded with carbohydrates. By the way the boneless buffalo chicken salad (Sounds healthy) has 55 grams of fat.

Meal Replacement Suggestions –

Smoothie King –

Blueberry Heaven – add whey protein

Protein Bars –

Any bar with at least 15 grams of protein. If the bar is an energy bar it will probably taste better but contains a lot of sugar. If you eat a bar like this they should be reserved for pre-workout.

Editors Note:
Here’s a typical meal plan for me:
Breakfast – Egg Beaters Cheese Omlette with whole grain toast 2 slices
Snack – 15g Protein Bar and 1 pack of airline peanuts
Lunch – 12″ Roasted Chicken from Subway on wheat. (No mayo) No Chips, Water to drink
Snack – 20 Oz. Blueberry Heaven Smoothie from Smoothie King with Whey Protein added
Dinner – Asian Chicken Salad from McDonalds with fat-free Vinaigrette dressing.
Snack – Pretzels
Beverages – 1 cup of coffee and water all day!

Is this the perfect diet? No, but it is practical. I maybe could have eaten just a 6″ sub for lunch but it was post workout and I was hungry!