Hi @isabella, Firstly, have an awesome trip. I absolutely love Indian food , lucky you!
Secondly, here are some tips. I hope you can use some of them:

To retain muscle mass while traveling for a month, follow these tips:

1. Pack light: Bring clothing that is versatile and can be easily mixed and matched to create different outfits. This will help you save space in your luggage and avoid overpacking, which can lead to unnecessary stress.

2. Prioritize protein intake: When it comes to building and maintaining muscle mass, protein is essential. Make sure to include protein-rich foods like chicken, fish, eggs, beans, or nuts in your meals.

3. Stay hydrated: Dehydration can have a negative impact on muscle function and recovery. Aim to drink at least 8-10 glasses of water per day and avoid sugary drinks that can contribute to inflammation.

4. Incorporate resistance training: Even with limited space, you can still incorporate resistance training into your routine. Consider packing resistance bands or using bodyweight exercises like push-ups, squats, and lunges.

5. Get enough sleep: Adequate rest is crucial for muscle recovery and growth. Aim for 7-9 hours of sleep each night to help your muscles repair and rebuild.

6. Use travel downtime wisely: Take advantage of layovers, flight delays, or free time during your trip to fit in a quick workout. Even a short 15-minute session can make a difference.

7. Stay consistent: Consistency is key when it comes to maintaining muscle mass while traveling. Try to maintain as regular of a routine as possible and stick to healthy habits even when on the go.

8. Consider supplements: If you're struggling to get enough protein through food, consider taking a protein supplement. These can be particularly helpful if you're staying in a hotel or other temporary accommodation with limited cooking facilities.

9. Avoid processed foods: Processed foods are often high in sugar and unhealthy fats, which can contribute to inflammation and muscle breakdown. Opt for whole, unprocessed foods as much as possible.

10. Plan ahead: Before embarking on your trip, research healthy eating options at your destination and plan accordingly. This will help you make better food choices while traveling and ensure you're getting the nutrients you need to maintain your muscle mass.

Stay awesome girl.  🧡 
@Anarko 

 🙌🙌🙌🙌