Eating Healthy While Living out of a Hotel

Eating healthy is a challenge, even if you’ve got a well-established day-to-day routine. When that routine evaporates with locum work, the challenge is amplified. You’re constantly fighting the temptation to eat out, limited by hotel fridge space, and trying to gauge exactly how much to buy so you aren’t tossing half a grocery haul on checkout day.

If you’re booking an Airbnb, these logistics are usually a non-issue. However, many of us stick to the hotel route for credit card point optimization, loyalty status, or just the minimal hassle of checking out. If that’s the case, you have to be more intentional about your setup.

The ideal scenario is to book a suite with a full kitchenette. Having a stovetop and a full-sized fridge allows for actual meals rather than just snacks. When I have access to a stovetop, I stick to one-pot meals for simplicity and minimal cleanup: things like vegetarian chili or simple Indian and Thai curries. It’s much easier to stay on track when you have a warm, home-cooked meal waiting for you after a long clinic day.

I try to hit the grocery store as early as possible in my assignment so I’m not tempted by convenience food. Making your own meals lets you control the ingredients and it’s usually significantly cheaper too. For breakfast and snacks, I like to grab Greek yogurt, cottage cheese, mixed nut packets, fruit, and hummus. I also pack several protein bars from home to keep in my work bag for those afternoons when the clinic schedule gets backed up.

If you aren’t in a suite and your room doesn't have a microwave, call the front desk and ask for one. Many hotels keep a few on hand for guests. You can do a surprising amount of cooking with just a microwave. Steam-in-bag edamame, instant oatmeal, and pre-cooked quinoa or lentil pouches are nutritious and take minutes to prepare. I even tried a microwaveable pre-cooked pasta once (it was okay). This was something I didn’t even know existed before I started locums. You can easily assemble a Mediterranean-style bowl with microwave rice, canned chickpeas, feta, and avocado for a nutritious and very cost-effective dinner.

Living out of a hotel doesn’t have to mean a cycle of continental breakfasts and takeout every day. It just takes a few minutes of planning and a quick inventory of the resources at your disposal.