I am big into weightlifting and working out so for me , bringing my food is essential for overall health/gains but also to save a ton of $$$.....I go out occasionally with the crew if theres a good place to go...I have the ebag cooler that easily fits 4 days of food. I eat 5-6 small meals a day and I still have plenty of extra food. Im 185lbs 5-9" so I def dont skimp on eating thats for sure. Heres a typical 3-4 day trip and what i take for it.
Breakfast- 3 hard boiled eggs
1 packet of low sugar oatmeal (apple/cin. or brown sugar flavor)
1 small box of raisins, usually i mix it in w the oatmeal
Midmorning Snack- Protein bar or banana (i usually take one from the hotel)
Lunch- 1 sandwich (turkey, rst beef, ham, or tuna) on pita flatbread w 1 slice of cheese and low fat mayo.
-Baby carrots or sliced cucumber
Afternoon Snack- 1 pack of beef jerkey 98% fat free ( I get them at dollar tree) or a protein shake mixed w water, I bring about 3 shakes worth and put the powder in a ziplock bag.
Dinner- 6-8 oz of chicken or steak (grilled or broiled) w rice and peas. I take frozen peas and toss them in w the rice, I switch up the rice each week, sometimes w black beans or couscous.
Evening snack- usually another sandwich turkey/rst beef/tuna
---Thats one day of eating. Here are a few tips
-I have a medical bag that i keep filling w ice throughout the day to keep everything cold.
-On a 4 day trip , I only bring eggs for the first 2 days since it is difficult to keep them fresh
-The protein bars are usually balance, clif or go lean....whichever one is on sale that week at the supermarket.
-for a 4 day trip I usually bring 2 steaks and 2 chicken just so i have some variety.
-I am based in ATL so I usually go get honey musttard and or BBQ sauce up at one of the concessions so i can put it on the meat for flavor.
-I try to stock up on fruit bananas/apples at the free breakfasts at the hotels.
All in all it takes up about 2 hours of my time between going to the grocery store and cooking all of the food. I will put a can of healthy choice soup or turkey chili (Hormel make s a good one) in my rollaboard in the event that i run out of food or just get extra hungry. I am a commuter (PWM/BOS) so usually i will eat this on the flight home as by then i am out of food from my cooler. Anyways, thats about it, thats a typical 4 day and what I bring. Hope this helps.