20 Essential Grocery Store Items To Buy While Traveling

Who has time to purchase grocery store items during a trip?

Ummmm you do!

(seriously…you do)

No matter how busy your life is while traveling, you need to make time for essential grocery store items.

The best way to live a healthy lifestyle while traveling is to control your own food.

So, what’s the safest way to control your own food?

It’s taking a trip to the grocery store and getting what your body really needs!

Shopping at a grocery store prevents you from becoming a victim of catered lunches, restaurants and fast food joints .

Always insure that you have healthy food by utilizing these essential grocery store items.

The Typical Traveler’s Situation

In this article I’m going to assume that the only thing you have in your hotel room is a mini-refrigerator and microwave.

It may not sound like much but that’s all you the amenities you need in order to prepare and store quality food during your trip.

Note: If you consistently struggle with your health, fitness and eating habits whenever you take a personal and/or business trip, Sign Up for the Travel Workout Mastercourse!

It’s a 16-week course dedicated towards improving your physical and nutritional habits anywhere your travels take you!

As a person that wants to look and feel good during your trip, you should emphasize eating vegetables, lean proteins, healthy fats and clean carb sources.


When I was first learning how to be an international business developer, it was hard to find fresh vegetables to eat.

You typical had to clean, chop and organize the vegetables yourself after purchasing them. That was too much hassle when you traveled so you typically settled for frozen or canned vegetables.

It’s amazing how society can change over time!

In the majority of grocery stores across America, you can now find fresh veggies already washed, chopped and prepped for instant consummation.

#1 Steam Vegetable Bags

Look for bags of broccoli, green beans, cauliflower, etc. stored in steamable bags. If your hotel room has a microwave, steam bags make eating vegetables so much easier.

#2 Salad Bags

You can find salad bags for all occasions:

  • Spinach salads
  • Romaine lettuce bags
  • Spring mix salads
  • Cole slaw kit
  • Swiss chard
  • Etc.

Get creative and expand your salads beyond just iceberg lettuce.

#3 Veggie Snacks

Besides the steamer bags you can still find vegetables stored in small mini plastic bags, storage containers and snack trays.

Find snacks that fit your taste buds:

  • Baby carrots
  • Celery
  • Cherry tomatoes
  • Snap peas
  • Edamame
  • Etc.

Lean Protein

Most grocery stores contain a deli section in which they will precook foods for you.

Deli counter


Here’s what I recommend:

#4 Rotisserie Chicken

Cheap, simple and delicious.

Since you will be eating a whole chicken just be aware that you’ll be eating more fat than normal.

That’s fine, just cut back on some of your carbs for the day.

#5 Lunch Meat

This might come to a surprise, but lunch meat can be very handy while traveling.

I’m not talking that cheap refrigerator aisle stuff. I’m talking about the slabs you can get from behind the deli counter.

Go for the more premium quality looking lunch meats. You want a high protein, low fat ratio.

If the texture is more like bologna than the original animal it came from, don’t buy it!

The less processed the better.


  • Turkey breast
  • Chicken breast
  • Roast beef
  • London Broil
  • Ham

Don’t go for sugar-coated stuff like honey brine or glazed variations.

Remember, you’re still trying to make due with the best choice available to you.

If the grocery store has no deli section, then you would get prepackaged lunch meat from the grocery aisle.

#6 Deli Cheese

Cheese makes for a good “high protein, high fat” food source.

The key is to purchase quality cheese. Don’t settle for the semisoft overly processed varieties (American cheese, Velveeta).

Go for hard cheeses with better protein/fat/carb ratios like:

  • Swiss cheese
  • Muenster
  • Sharp cheddar
  • Provolone

Grocery Aisle Proteins

#7 Vacuumed Sealed Tuna

Sunkist and Bumblebee started the trend and others caught on. You can find vacuum sealed bags of seasoned tuna in the center aisle.

You can easily add this to salads for instant meals.

There are also some bags in which the tuna is in its steak form, which makes a heartier dinning experience.

Starkist Tuna pouch in a vacuum sealed bag

#8 Canned Albacore Tuna

You should always look for albacore tuna due to its higher protein content. If you’re watching your calories, select the tuna canned in water.

If you’re bulking up, look for tuna in olive oil.

For a special treat you could always mix a can of tuna with a vacuumed sealed bag of seasoned tuna.

This is the easiest way to season lots of tuna without needing to buy (or bring) your own seasonings.

#9 Vacuumed Sealed Salmon
#10 Canned Salmon

Just like tuna, you can find salmon in bags and canned. I find that the vacuumed sealed bags are more travel friendly & less funky.

Canned salmon typically requires lots of extra seasonings & spices to make it edible.

#11 Milk

Whole, skim, soy, almond or whatever.

If your goal is to gain some weight, don’t be afraid of drinking 1% or higher fat milk.

#12 Greek Yogurt

If you want a cheap post workout meal, I highly suggest you add Greek yogurt.

Even the kind with “fruit” is ok due to you needing quick simple sugars in your body after a workout.

When eating Greek yogurt at any other time, just go with the plain/non-fat versions with some real fruit mixed in.

#13 Canned Beans

Beans are a good protein and carbohydrate source. Nowadays you can find seasoned beans that just require you to heat and serve.

I’m not talking baked beans either!

I’m talking the healthier beans like garbanzo, black beans, kidney beans, lentils, etc.

If the grocery store has an international section, there’s a good chance you’ll find some awesome vegetarian bean creations.


  • Dahl
  • Lentil soups
  • Chili
  • Curry

Carbohydrate/Starch Sources

#14 White Potatoes

three potatoes

#15 Sweet Potatoes

Use that microwave and heat these bad boys up. Very easy and efficient carb sources while traveling.

Don’t ruin it by adding butter and sugar! Salt and pepper is all you need.

It’s called a sweet potato for a reason!

#16 Fruit

This should be how you indulge your sweet tooth while traveling. You can buy small pieces of fruit for quick and easy convenience like apples, pears, peaches, oranges, bananas, etc.

You can also purchase tropical fruits already sliced up and keep them in your refrigerator.

Don’t be tempted by the candy and desserts of the road.

Just stick to fruit like nature intended.

Healthy Fat Sources

#17 Nuts

In the nut aisle you’ll find several options for nuts. The best option is to go as natural as possible.

Every now and then you can try one of the seasoned spiced versions of nuts.

They do have several delicious flavors. The trick is to not go overboard.

Remember nuts are very dense and high in fat.

Despite their little size, too many nuts equate to lots of calories.

Keep count of your servings!

Storage Containers

#18 Tupperware

Tupperware is one of the most overlooked inexpensive grocery store items that people don’t buy (or bring) when traveling.

Every thing that we bought above can easily be stored in your hotel room inside a Tupperware container.

Tupperware saves you lots of time by having your meals and snacks organized.

Plus, remember you can always take them home with you once your trip is over.

#19 Zip Lock bags

Zip lock bags travel easier and are smaller than Tupperware containers.

Place your snack portions (nuts and veggies) in these bags and have yourself a ready to go meal!

They also give you something to put leftovers in if you did have to go out for the occasional meal on your trip.

#20 Water Bottle or Jug

I’m a fan of getting a bigger water bottle/jug than purchasing a case of several smaller bottles. It’s cheaper and you get more water for your buck.

Do whatever fits your traveling environment requires. This may be last on the list, but staying hydrated is always important during your trip.

Travel Workout Master Course


How To Eat Healthy During A Summer Party

A summer party is all about pools, ice cream, skimpy clothes and…BBQ!!

There’s nothing better than walking through a neighborhood and smelling the sweet aroma of grilled meat in the air. I don’t know about you, but it makes me feel extremely patriotic!

The only downer is when you get invited to a summer party after weeks of working on your summer beach body. Instead of being thrilled, you begin to panic.

Do you know what to do when faced with eating someone’s barbecue at a summer party?

You don’t want to be rude to your hosts but at the same time you don’t want to destroy all your progress. The typical summer party BBQ food gang will be there in full force:

  • BBQ ribs
  • Burgers
  • Hot dogs
  • Potato salad
  • Baked beans
  • Corn on the cob
  • Strawberry shortcake
  • Cookies
  • Popsicles

With such a list of summer party foods, who cares about the last couple of workouts!

You EARNED the chance to let loose! You desire to Release The Beast on that BBQ party’s delicious foods!

Slow down amigo!

There’s no need to go to that extreme. You can still achieve your body goals and have a good time as well at any summer party. Let me show you the way.

Here’s MicVinny’s guide on eating and staying healthy at summer barbecues:

Reduce Calories Before The Summer Party

Most likely the BBQ party will be during the late afternoon/evening hours. That means you will be having a late lunch or early dinner. Given that you don’t know the exact calorie count of what’s at the barbecue, leave some extra room for those excess calories by eating less for breakfast.

I personally perform intermittent fasting on a daily basis. It’s the art of fasting for 14-20 everyday before eating your first meal.

Some folks jokingly call it “Skipping Breakfast”.

Intermittent fasting allows me to eat bigger sized meals 2-3 times a day instead of a bunch of smaller ones. By reducing (or skipping) breakfast, it will allow you to eat more calories while at the BBQ.

Eat Green Veggies

The first food you should stack onto your disposable plate is vegetables. Seek green vegetables first. If there is no green vegetable, reach for any other vegetable that is not drenched in oil or butter.

You can never eat too many green healthy vegetables.

If all you see is salad, go for it. Just make sure it’s more vegetable than cheese, dressing or other.

We want to get our vitamins in, and veggies are how we do it!

Note: Corn should be treated like a starch source on this day (as well it should be on other days if you’re not already doing so).

Eat That Grilled Protein

There’s nothing quite like the smell of grilled meat fresh off the fire.

Just the thought of it makes me want to jump around and yell like captain caveman!

Speaking of cavemen, this is a day in which I would go with my Paleo diet practitioners and try to emphasize eating some meat!

The best tasting barbecue foods are composed of fatty cuts of meats. If all you see is ribs, steaks chops, brisket, burgers, dark meat chicken, wings; then embrace this as a high protein, higher fat meal.

If you see grilled chicken breast, white fish, or turkey then you can possibly make this BBQ into a high protein, high carb meal. Either way it won’t be perfect.

If it’s a higher fat day that just means all your other carb sources will need to go down for this day. If you’re eating leaner meats, that means you can empathize carbs as your energy source and avoid adding fats to your meals.

Avoid Processed Foods

Please make sure you eat meat that looks like it’s from a real animal.

You should try not to eat processed meats like hot dogs, sausages and brats. Those foods are mostly fat with barely any protein value so those are not your top dog choices for this day.

Heck, even a dachshund “hot dog” has more protein in their tiny bodies…but let’s not get any crazy ideas while at our friend’s house ok?

dachshund in hot dog costume
Where’s Sparky mommy?

Go Easy on That BBQ Sauce

Hopefully the grillmaster is skilled in their craft and knows how to season their protein properly.

Well-seasoned protein sources equates to you needing less barbecue sauce. The majority of barbecue sauces on the market contain lots of high fructose corn syrup.

You should not need more than one tablespoon of barbecue sauce. Try to eat pieces with as little as possible so you can control the sauce.

Go Easy On Other Condiments As Well

Your lowest calorie choices are mustard, salsa, hot sauce, & vinegar. When faced with other condiment choices, try to eat less than a tablespoon.

The problem is that you don’t know what’s in most of those condiments. Too many contain lots of sugars & additives. We don’t need all that garbage in our system!

Avoid Processed Carbs

Due to the high fat content of your grilled main dish, there’s no need to go crazy with your carbs. If there’s baked potatoes, plain white or brown rice available, go for it.

The processed carbohydrates we see at barbecues are just wasted calories that add no nutritional value. We’ve been brainwashed to think that we have to have these cheap goodies with our main meals at BBQs.

You don’t need them!

Whether it’s a pastry, cracker, chips or bread, they’re not worth the cheap temporary thrill they will give you. You’ll be happy the moment they touch your taste buds, but in the land of sorrow and regret by the time you swallow.


Avoid Sugary Drinks

The weather is hot so you should be getting some fluids in your body. Drink water and not sugary drinks. You already will be getting sugar from the BBQ sauce. Embrace water and unsweetened tea.

If you are just a sugar monster, then bring your own sugar free liquid drink mix to the party. Add to your cup as many times as you please during the BBQ. Just make sure that once the party is over, you write down that you’re still a recovering sugar addict and today was a win!

Eat Fruit for dessert

If you still crave sugar, reach for some fresh fruit! Feel free to devour watermelon, peaches, pineapple or whatever fresh fruit is served. Fruit is always a better option then engulfing half a pie.

Fruit is nature’s candy right?


Trying to be Mr. and Mrs. Perfect can be stressful and time consuming. If you’re stressing about every detail on this list then you’re missing the grand picture. You should be living your life to it’s fullest.

If all you do is dwell on the foods you can’t eat, you’re going to make life miserable for yourself. The food selection process becomes much easier if you arrive at the BBQ with the mindset that you will talk with your friends and family. You’re just changing your eating not your entire social status.

Laugh and have fun!

What you eat is only a minor part of this human experience!


How do you handle summer party BBQs? Leave a comment below.

Is It Possible To Make Dunkin Donuts Coffee & Frozen Drinks Healthy?

Welcome to MicVinny’s insight into Dunkin Donuts breakfast menu. We previously discussed  your eating options at Dunkin Donuts. This week’s post is all about Dunkin Donuts coffee and drink options.

Is Dunkin Donuts coffee a sugar trap or is it possible to get a healthy dose of caffeine from Dunk Donuts?

Most business professionals get their coffee from one of three places.
1) Starbucks
2) McDonalds
3) Dunkin Donuts

Those seem to be the big three major coffee chains in America.

Way back in 1990, who would have thought that any of these places would be known as coffee institutions?

Dunkin Donuts upper their game as the millennium started to approach. I guess some genius marketer saw the direction the world was heading.

Now even I’ll admit, that I’m not a huge coffee connoisseur. I’m still old school and would prefer to brew my own in a coffee maker

But even in going old school, you can find Dunk Donuts coffee at your grocery store. Amazing right! Fast food chains selling their own products for the masses.

We got it good right!

Dunkin Donuts Coffee For Busy Traveling Professionals

Think about the last time you went to a Dunkin Donuts. Did you see more people ordering Dunkin Donuts coffee or ordering donuts?

Whether it’s at the airport or on your way to the office, more people are choosing coffee over donuts as their preferred Dunkin Donuts ordering option.

With so many going that route, isn’t it time to really dive into what’s actually inside Dunkin Donuts coffee?

Watch the video to find the answer!

Dunkin Donuts Coffee & Frozen Drinks Video Highlights

  • What exactly is inside a flavored coffee drink?
  • Always bet on black!
  • Caffeine can be your friend (if used correctly)
  • Do you really need so much sugar?
  • Who decided to turn breakfast coffee into a desert?
  • Shots Shots Shots Shots…..Dunkin Donuts has flavor Shots!
  • Oreo flavored hot chocolate…Are you serious!?
  • The tragedy that is called Frozen Iced Coffee

What Should You Eat From Dunkin Donuts Breakfast Menu

Dunkin Donuts breakfast menu has been the best friend of busy traveling professionals for many years.

Think about it.

What do you normally look forward to at early morning meetings, that boring presentation or that box of goodies sitting on that table?

While waiting at the airport for your next flight to take off, what fast food chain can you depend on to be open no matter what time of day?

What fast food restaurant upped their coffee game to become one of Starbucks fiercest competitors to keep travelers wide-awake?

Dunkin Donuts!

Dunkin Donuts Breakfast Menu

Who doesn’t like donuts?

There’s one for every different craving you may have.

You have glazed donuts, jelly donuts, chocolate éclairs, Boston crème, maple donuts, sprinkles, etc. When all are combined in a box, it’s awfully hard to resist!

As long as we follow a healthy diet, we can splurge on Dunkin Donuts every now and than.

Sadly, most people don’t really understand how to eat in moderation.

An innocent trip to Dunkin Donuts typically causes us more harm than good.

Luckily, Dunkin Donuts has helped people diversify from just eating donuts by providing more breakfast options to compete with McDonald’s for breakfast champion.

They look good to the eye but are these Dunkin Donuts sandwiches and wraps really worth eating?

If you’re a person that cares about your health, is it even possible to find something healthy at Dunkin Donuts?

Watch the video to find the answer!

Dunkin Donuts Breakfast Menu Video Highlights

  • See the nutritional breakdown of Dunkin Donuts best-selling donuts
  • How to divide your protein, carbs and fats while traveling
  • Can you pronounce the ingredients inside your donuts?
  • Are Dunkin Donuts DD Smart options actually healthy?
  • Nutritional breakdown of Dunkin Donuts breakfast sandwiches
  • Where are the vegetables and fruit options?

Popular MicVinny Fast Food Survival Guide Posts

How To Create A Healthy Breakfast From McDonalds While Traveling
How To Confidently Create A Healthy Salad From Any Restaurant Part II
Fast Food Survival Guide: How To Order Chipotle While Traveling

How To Pick A Post Workout Drink While Traveling

Everything doesn’t always go as planned when traveling.

Heck, I even got food poising 4 hours after recording this video.

It also took me over a month to realize this post never even posted when it originally was suppose to!

Is it embarassing?  Yup!

But you didn’t see me just give up.  Neither should you!

You can still have a great workout no matter where you travel to!

Anybody that’s been lifting weights for awhile knows that proper nutrition can make all the difference in the world in how your physique looks.

In today’s video, MicVinny talks about getting a proper post workout drink from a limited convenience store while traveling.

Post Workout Drink Video Highlights

  • MicVinny’s current workout routine
  • Pre workout meal recommendations
  • Peri Workout nutrition
  • Post workout meal ideas
  • Comparing high protein post workout sources
  • Is Milk better than protein shakes?
  • Making the best choice with what you have available


MicVinny is a body transformation specialist who provides Fitness  For Traveling Professionals


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