EATING MINDFULLY ON VACATION (WITHOUT OVERTHINKING EVERY BITE)
I’m writing this from the lake, where the days are slow, the snacks are plenty, and the schedule doesn’t exactly exist.
It’s a trip we try to take every summer — our whole, growing family piled into one house, games on the deck, swimsuits drying on every railing, and a kitchen counter that’s always full of something. There are homemade Chex Mix and cookies (our go-tos are chocolate chip and oatmeal raisin), giant bags of potato chips and Twizzlers, and a mini-fridge fully stocked with beer and ingredients for mixed drinks.
And honestly? I love it.
I also know that vacation can feel tricky if you’re working on eating mindfully. There’s usually less structure, more food visibility, and a break from your normal rhythm — which is kind of the point, but can also leave you feeling out of control or uncertain about what to eat.
So this week, I’m sharing tips for what it can look like to eat mindfully on vacation — without tracking, without guilt, and without needing to “start over” when you get home.
Worth noting before digging in: food is fuel, and food is so many other things, too. It’s family and connection and tradition and emotion and enjoyment. It’s very likely that when you are out of your routine, and especially in a special place, food checks a lot of these boxes.
1. BRING A FEW FAMILIAR STAPLES
When making the shopping list, we made sure to include our usual breakfast foods (yogurt, fruit, and granola) so that we had something easy and predictable to start the day. It’s also been really helpful to know that we’re starting the day with some protein and fiber, so that a) we’re satiated throughout the morning, anchored in a way that feels familiar and satisfying, and b) we make a dent in some protein intake, as it can be a little harder to come by when you’re out of your routine.
Depending on what your vacation looks like, it can also be helpful to bring a few go-to snacks or portable protein sources that give you options when the day gets away from you. It’s not about controlling everything — it’s about creating a little bit of support in a less-structured environment.
2. MAKE ROOM FOR THE FUN STUFF, ON PURPOSE
There are cookies here. And Chex Mix. There were s’mores last night and a boat ride to get ice cream the night before that. I’m not avoiding them. But I am checking in with myself before and during.
Some good questions to ask my/yourself:
→ Do I actually want this right now? And
→ How much do I want?
→ Am I already satisfied, or still snacking out of habit?
Mindful eating doesn’t mean skipping dessert. It just means you’re choosing it, not coasting into it blindly.
3. STICK TO MEALS WHEN YOU CAN
Vacations can easily turn into one long graze, which can lead to overeating. If you find yourself snacking a lot when on vacation, consider:
→ Anchoring your day with 2–3 actual meals
→ Let snacks be supportive, not constant
→ Use a plate when you can (even if it’s just a handful of something)
4. ZOOM OUT
You’re not going to “ruin” anything in one weekend — or one week. Vacation isn’t the time to get everything perfect. It’s the time to practice being present with your food and your people. If you can do that — even a little — you're doing more than enough.
Whether you’re heading to the lake, the beach, or just a weekend road trip, know this: you don’t need to earn your fun, and you don’t need to undo it later. You just need a little awareness, a little intention, and a lot of grace.
Are you traveling this summer? Let me know where you’re headed in the comments!
