How to Get Back on Track After Vacation: Nutrition Edition

It was fun while it lasted, wasn’t it?

The breakfasts you’d never have time for on a Tuesday morning. The long, lazy dinners. The “why not?” desserts. Sleeping in and staying up late. A relaxed pace, good for the soul, but when it ends, what do you do?

Sometimes it’s easy to hop right back into your routine. Other times, it takes effort, especially if you come back feeling a little rough around the edges.

I had a great couple of weeks away. It wasn’t a blowout, but it still required recalibration, especially as I snapped my right knee during—of all things—a full-body rock! Long walks on the beach? Out. WODs in the field? No!. My usual run down my favourite path? Not happening. Rest was on tap, but I wasn’t getting airlifted off the island. It was a knee strain, not a crisis. On that day, I hobbled to the kitchen, grabbed a bag of ice, and parked myself in a lawn chair. Later, I insisted my son drive me to the beach, convinced that cold saltwater and lying on a rock would kickstart the healing. (For the record, ChatGPT says the issue was overuse from biking. I say: carrot cake inflammation. ChatGPT can make mistakes!).

The point is: vacation ends, reality hits, and whether it was an all-inclusive blowout or just a few extra indulgences, getting back on track can feel hard.

Here’s what I did, maybe some of these tips will help you if you are trying to regroup.

First: Mindset. No Extremes.

This is the most important part. No excessive restrictions allowed. No cleanses. No quick-fix plan you can’t stick to. Focus on real food, reasonable portions, and minimizing extras. Fun was had, that is life, now, you just need to recalibrate.

I started simply by tracking what I ate. The act of recording provides real feedback. Ten days of tracking is a solid goal to give you the lay of your land. Record and eat normally while slowly cutting the vacation extras. That might mean two beers instead of six on your first night back or a small bowl of popcorn, not half a bag.

Slow and steady wins the race here.

Before You Leave (or Next Time You Go)

Know that planning ahead makes a big difference to your return.

Stock your freezer and pantry with basics like frozen spinach, protein powder, oats, canned beans, and frozen fruit.

Leave a short grocery list on the fridge: eggs, greens, fruit, chicken, yogurt.

Ask someone to grab essentials if they’re home before you or stayed behind.

Grab a case of bottled water and stick it front and center in the fridge so it’s easy to grab and drink without thinking. The goal is to make hydration effortless while you ease back in.

Day 1 Back: Reset with Ease with these Simple Steps

Nail One Meal

Start with breakfast, or lunch if that’s your first meal. Make it solid: protein-heavy, fibre-filled, and made at home. That one good choice will anchor your day.

Grocery Shop Light

A 10-minute run for greens, fruit, and protein is enough. Skip the pressure to prep everything at once.

Make a Simple Dinner

Protein and fibre. Nothing fancy, just something you made yourself.

Go to Sleep on Time

Dragging out the late-night vacation rhythm will sabotage your reset. Flip the switch early.

Tried and True Reset Meals I Made after this trip

Back on Track Smoothie

This one really helped me feel better. I have it every morning since returning home!

200g frozen spinach
1 scoop vanilla whey protein
1.5 cups unsweetened almond milk
2 tbsp P2B powdered peanut butter

Macros:
Calories: 269 | Protein: 30g | Carbs: 19g | Fat: 6g

Korean-Style Crockpot Roast Beef

Found a neglected roast and made this dish. Loved it!

Ingredients:

2.5–3 lb inside round roast
4–6 garlic cloves, minced
2 tbsp ketchup
3 tbsp soy sauce
1 tbsp rice vinegar
1 tbsp sesame oil (optional)
1 tbsp honey or brown sugar (optional)
1 tsp ground ginger or fresh grated
½ tsp chili flakes or hot sauce
1.5 cups water

Instructions:

Whisk everything but roast and water.

Place the roast in the crockpot, pour sauce over it, then add broth around the sides.

Cook on LOW for 8–10 hours or High for 5 - 6 hours. Shred, then let it soak in the sauce for another 10–20 minutes.

Macros (1 cup shredded beef):
Calories: 217 | Protein: 30g | Carbs: 0g | Fat: 11g

Serve with rice, greens, cabbage, or lettuce wraps. I used cabbage, refried beans, and hot sauce, and guacamole one time, and it was delicious.

What’s Next?

Check back Saturday afternoon for a new MOD – Meal of the Day—something simple to try over the weekend when you might have a bit more time. I’ll also be sharing weekend fitness tips and strategies to help you stay on track with your fitness and nutrition throughout the weekend.

Weekends can feel like a mini-vacation, and that’s often where the best intentions get derailed. However, with a few adjustments, you can stay consistent without feeling deprived and start the week feeling great.

And coming later in September to Empower: the Aging Well Challenge, designed to help you build sustainable habits, improve your diet quality, and figure out what amount of food works best for your goals. Stay tuned.