Traveling on Ozempic®, Wegovy®, or Zepbound®? 5 Tips to Stay Nourished While Traveling
By Lizzie Streit, MS, RDN, LD
Summer vacations and travel adventures can disrupt even the healthiest routines. If you're taking a glucagon-like peptide-1 (GLP-1) medication such as Ozempic®, Wegovy®, or Zepbound®, staying on track while traveling may require a little extra planning.
It’s common for summer travel to disrupt normal eating routines, but this can be especially impactful if you’re working on losing weight and taking a GLP-1 agonist medication. GLP-1 users may face additional challenges, including low appetite, nausea, difficulty tolerating large meals, and constipation.
Combined with long travel days, restaurant meals, and changing schedules, it can become harder to meet your nutrition needs.
The good news is that there are several ways to stay nourished and feel your best even on the go. Keep reading for our top tips to help you plan for travel while taking a GLP-1 medication.
1 – Avoid skipping meals.
Since GLP-1 drugs often lead to reduced appetite, skipping meals is easy to do (maybe even without realizing it). Not getting enough to eat while traveling can backfire and lead to low energy, fatigue, and nausea. Even if you don’t feel particularly hungry, aim for small, balanced meals or snacks every few hours on travel days. Prioritize protein, such as hard-boiled eggs, Greek yogurt, or cheese sticks.
2 – Hydrate!
GLP-1 medications and travel both increase the risk of dehydration. This can be due to flying, spending time outside in the heat, more walking, and alcohol consumption, as well as nausea and gastrointestinal side effects from GLP-1s. To stay hydrated, keep a water bottle with you at all times and take sips throughout the day to avoid feeling too full. If you have a particularly long travel day or are walking a lot on hot days, consider adding an electrolyte packet to your water.
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3 – Make smart choices at restaurants.
Vacations and eating out often go hand in hand. While it’s not necessary to restrict foods or try to make your restaurant meals perfect, there are a few strategies that can keep you feeling your best. Avoid large portions that might cause digestive discomfort by splitting entrees, eating slowly, and choosing meals with protein and produce. Some ideas include grilled meats and veggies, salads with chicken or salmon, grain bowls, and soups.
4 – Don’t ignore digestive symptoms.
Travel may worsen GLP-1-related constipation, bloating, and nausea. Instead of ignoring these symptoms until you return, consider simple ways to relieve them while you’re on the go. Prioritize fiber and water, and incorporate more walking and gentle movement if possible. Remember to eat throughout the day and avoid saving all food intake for large meals in the evenings.
5 – Have a healthy meal plan waiting for you at home.
Returning from vacation often means jumping right back into work, family responsibilities, and everyday life. Unfortunately, healthy meal preparation is one of the first habits to fall off track after travel.
Scheduling Healthy For Life Meals before you leave ensures you'll come home to nutritious, portion-controlled meals that support your weight-loss goals without the stress of grocery shopping or meal prep. Our dietitian-designed menus, including the 1200 Calorie Meal Plan, are excellent options for those taking GLP-1 medications.
Whether you're traveling for a weekend getaway or an extended vacation, having a plan in place can help you maintain momentum and continue making progress toward your health goals.
Ready to simplify healthy eating before and after your next trip? Explore our GLP-1-friendly meal plans and schedule your deliveries today.