5 Tips For Success On Vacation With Your Diet


You are laying on a lounge chair next to the pool with your headphones in listening to your favorite podcast. The ocean waves are rolling in the background, the breeze rolls across your skin.

You reach for your poolside drink and snacks.

But you stop for a second and you think, “oh shoot, this probably doesn’t fit my macros” And then, in that instant, you realize your vacation is ruined…

But what if it doesn’t actually have to be. What if you can enjoy your vacation and stay on track with your diet and goals? What if you can eat your cake and have it too? 

Well, it turns out you can absolutely enjoy your vacation and enjoy your poolside drink, favorite vacation meal, and probably even a little dessert.

Here is how you can crush your vacation without derailing your progress.

How to Not Overeat on Vacation

Decide What Is Important

Here’s the honest truth. You can enjoy everything you want on vacation. You just might need to decide what is the most important. You can have a few drinks, a nice dinner, some dessert.

But you probably can’t have 15 drinks, 2 appetizers, 1 dinner, and 2 desserts. Be reasonable and decide which things you want to really enjoy and what things are not really all that important.

I know for me, I’m good with 1-2 poolside drinks and a solid dessert. Appetizers are not really my thing.

Find Your Target Calories

If you have a caloric allotment of 1700 calories a day,  don’t get too stressed about tracking every single thing on vacation, but do try and estimate it and get close to your target calories.

Being off 100-300 calories a day on vacation probably is not the end of the world. Being off by 1,500 a day might cause some problems over a 7 day vacation.

If you’re not sure of your daily calorie allowance, use our macro calculator to find your calorie target.

Prioritize Protein and Vegetables

There are two pretty easy ways to help yourself control total caloric intake without tracking. Get your protein in. Eat your veggies. Calorie for calorie, protein and fibrous veggies are very good at keeping you full for extended periods of time.

If you can structure your meals around protein and veggies then you can pretty easily control your caloric intake without worrying about tracking your calories.

The Plate Method is a great way to visualize and structure your meals whilst on vacation to give you a nutritionally balanced plate without tracking.

the plate method, 50% of your plate is vegetables, 25% protein, 25% starches and fats.

Don’t Sweat The Small Stuff

Here is the honest truth. Vacations are not really what derails your progress. Imagine this… you overeat by 500 calories a day for your 7 day vacation. 

Over the full course of the week that, at worst, results in a ONE pound gain. That means that over the course of a 52 week year, your vacation may set you back 1/52 of your year.

The other 51 weeks a year can matter much more.

This brings me on to our next point…

Get Back To Your Routine Once You’re Back

Once you return from your vacation, it’s crucial to prioritize getting back to your regular routines to maintain the momentum of your weight loss or fitness journey. It’s easy to write off another week or two in the transition period but resuming your healthy eating habits and fitness routines will help you move smoothly from the relaxation of your vacation back into your daily life.

Remember, consistency is key in achieving your goals, and by promptly getting back on track, you’ll be able to sustain your progress and continue working towards your weight loss goals.


Finding a balance between enjoying your vacation and staying on track with your goals is key to ensuring a fulfilling and rewarding experience. By setting clear intentions, planning ahead, and making conscious choices, you can make the most of your time off while still making progress towards your goals.

So go ahead, enjoy your vacation with confidence, knowing that you have the power to enjoy your time away and not lose what you have worked hard to achieve!

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