Eating Healthy in Hotel Rooms

Living in hotels means having no chores, errands, bills, or worries. It also usually means having no kitchen.

Healthy Breakfast via the Hilton Pasadena Hotel Buffet

How can someone eat a healthy diet (and stay lean), on a budget, while traveling and staying in hotels? Here is how I’m doing it.

My hotel elite status often comes with a free breakfast. I sometimes eat their steel cut oatmeal and berries.

If you ask, some hotels can be extra accommodating. For example, the amazing Chef Manuel at the Hilton Pasadena makes oil-free veggies and oil-free homemade salsa. I see it as a delicious feast when I add steel cut oatmeal, some berries, and grapefruit.

Oatmeal with Bananas and Blueberries
My Delicious Oatmeal Breakfast

To further enjoy variety, I make my own cup of oatmeal in my hotel room. I soak a cup of old-fashioned rolled oats, flaxseed,  frozen blueberries, cinnamon, and almond milk for 1 hour in the fridge.  Then I add a 1/4 cup Rip’s Big Bowl cereal (for a little extra crunch and variety) and 1/2 banana (for extra sweetness). It’s so delicious that every night I look forward to waking up knowing I get to have it again.

Preparing some healthy food in my hotel club lounge

All of the meals I prepare in my hotel are 100% oil-free, meat-free, dairy-free, unprocessed food.  It all has lots of fiber so I’m kept full all day.  When I need to shed a few pounds, I avoid other high fat foods, such as avocados and nuts.

In my current hotel, the club lounge has the usual fried food item and cheese tray in the evenings, but they also have a fresh veggie tray from which I pick from sometimes.  More importantly, there’s a microwave. I use it to heat up my daily starch and beans and to steam some veggies.

Lunches and dinners are interchangeable. I usually mix-and-match my favorite foods, favoring the most nutritious, in each of the following categories:

  • starch, such as sweet potatoes, corn, tortilla, quinoa, and brown rice
  • beans (more starch), such as black, kidney, chickpeas, and edamame
  • Non-starchy veggies, such as spinach, kale, radishes, cauliflower, and tomatoes
WFPB Food in my hotel
Samples of my healthy hotel room meals: Bean & Sweet Potato Salad, Bean & Sweet Potato Burrito, Engine 2 Chili & Greens, Purple Yams with Engine 2 Moroccan stew and broccoli. I like nutritional yeast, infused vinegar, oil-free hummus, and pico de gallo as easy toppings.
Eating healthy in hotel rooms is possible.
Eating healthy in hotel rooms is possible.

I eat lots of soup because it is filling, nutritious, and yummy. I cut a variety of vegetables, add them to vegetable broth, and heat it up.

As a snack, I usually have a piece of fruit (which I grab from the breakfast buffet each morning), some raw veggies, some edamame, and/or crackers with oil-free hummus.

I stop eating altogether by 6pm each day (3 hours before my usual bedtime). Since focusing on healthy starches and veggies for every meal, I am never hungry, weak or tired at any time during the day.


  1. I’m so impressed by your discoveries and transformations. I too am a diabetic, rx about 4 yrs ago. I too went thru all the different phases/diets. I am now a vegan, following all the guidelines you are. I’ve done the vegan thing for a month now, lost 12 lbs and feel the best ever. I love that I can eat such healthy foods and never feel hungry. I can’t wait to see what happens in the long run. I never took any diabetic meds, just controlled it with diet. But the LCHF was the worst…so limited with your choices….esp being a vegitararian as I was then. I love my choices now. Yum!
    Thanks for taking the time and effort sharing all your findings with everyone. I look forward to your future writings as well.

    • Thank you for taking the time and effort to write this comment! It’s always good to hear another voice in the choir. :). I agree, LCHF was the worst. I also love my food options now and never feel hungry. I stopped taking my diabetic meds 3 weeks ago. I’m glad we can both expect continued great success. Hooray for healthy Vegan eating!

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