Eating On The Road Without Falling Apart

If you travel for a living, you already know: the flight isn't what breaks you. It's the 47 tiny decisions between the gate and the hotel bed.

The 3 rules I give every touring client

1. Protein first, always

Every meal opens with a protein. Eggs, jerky, a rotisserie chicken, Greek yogurt, a shake. Everything else on the plate is a bonus round.

2. Water before coffee

16 oz of water before your first coffee. You are almost certainly dehydrated, and dehydration is 90% of the cravings you're blaming on stress.

3. One real meal a day, minimum

Not a bar. Not a smoothie. A plate — protein, vegetable, starch — sat down for. It resets your day and your nervous system.

The airport shortlist

• Rotisserie or grilled chicken bowls (skip the sauce, add avocado)
• Greek yogurt + fruit + almonds
• Jerky + banana + water
• Egg bites + black coffee
• Sushi (nigiri, not rolls drowning in mayo)