Traveling can disrupt your routine, especially when it comes to healthy eating. Airports and travel stops are often filled with less-than-nutritious options, tempting you to derail your healthy habits. But with a little planning, you can easily avoid unhealthy temptations and ensure you have delicious and Healthy Travel Snacks to keep you energized and satisfied throughout your journey. Packing your own food bag, filled with nutritious goodies, is the secret weapon to conquering travel days without compromising your well-being. Think of it as your personal wellness kit, designed to maintain balanced blood sugar and consistent energy levels, no matter where you are headed.
Instead of succumbing to the unpredictable food offerings during travel, aim to stick to your regular eating schedule as much as possible. While perfection isn’t always attainable, the goal is to avoid mindless grazing and prioritize actual mini-meals to fuel your body effectively. This approach works wonders for adults and children alike. For my own daughter, I always prepare what I like to call “meal snacks”—substantial, wholesome options that go beyond typical sugary or processed snacks.
Smart Meal Ideas for Travel Days
Depending on your travel schedule, packing full meals can make a significant difference in how you feel. Here are some practical and healthy travel snack meal ideas to get you started:
Breakfast on the Go:
Start your travel day right with a nutritious breakfast that will keep you full and focused. Consider these options:
- Hard-boiled eggs: A protein powerhouse. Pack 2-3 for a quick and easy breakfast.
- Frittata Cups: Portable and packed with protein and vegetables.
- Greek yogurt or cottage cheese: Opt for individual 3.4 oz servings and add berries for natural sweetness and antioxidants.
- Protein bar and nut butter: Choose a high-quality protein bar and pair it with a packet of nut butter for sustained energy.
- Overnight oats: Prepare these the night before for a grab-and-go breakfast. (Note: Smoothies might be tricky if flying due to liquid restrictions, but perfect for road trips).
- Collagen and almond milk for coffee: Bring collagen powder and a small container of almond milk to enhance your airport coffee with protein and healthy fats.
Lunch and Dinner Travel Bowls & Wraps:
Embrace the challenge of creating exciting and healthy meals from your fridge leftovers! Don’t hesitate to be creative and combine different ingredients into satisfying salads, bowls, or wraps. Pack them in reusable containers and be “that person” who enjoys a delicious homemade meal – you might inspire others around you!
Healthy Snacks for the Journey Home:
For the return trip, plan ahead to ensure you have equally healthy options. If staying at a hotel, order hard-boiled eggs from room service or a salad to-go. If you’re at an Airbnb or visiting family, take advantage of the kitchen to prepare snacks and repurpose takeout containers for packing your healthy travel snacks for the journey back.
Travel Snack Packing Pro-Tips:
- Frozen ice packs: Use a frozen ice pack to keep your perishable snacks fresh for longer. They are usually allowed through security.
- 3.4 oz liquid rule: Remember the 3.4-ounce (100ml) rule for liquids. Salad dressing, yogurt, and similar items are permitted in these small containers.
Consider Intermittent Fasting on Travel Days:
Depending on your travel schedule and personal preferences, consider the benefits of intermittent fasting on travel days. While not for everyone, allowing your body to digest food before or after your flight, rather than during, can aid digestion. Just like at home, aim for 4-5 hours between meals, especially if you’ve had a balanced and filling meal beforehand.
Must-Have Healthy Travel Snacks: Your Packing List
Unexpected delays are part of travel, and having extra snacks is always a smart move. If you’re traveling with kids, you know that a constant supply of snacks is not just helpful, it’s essential! Avoid relying on gas station, airport, or in-flight snacks that offer little nutritional value and can be expensive. Instead, pack these healthy travel snacks:
Salty & Savory Healthy Travel Snacks:
- Dry roasted edamame or chickpeas: Crunchy, protein-packed, and satisfyingly salty.
- Brami beans: Pickled lupini beans, a unique and flavorful snack.
- Ella’s Flats or Flackers: Seed-based crackers, providing fiber and healthy fats.
- PaleoValley or Chomps beef sticks: High-protein and convenient jerky options.
- Lesser Evil popcorn: A healthier popcorn option, often made with coconut oil.
- Nut butter packets: Perfect for pairing with fruit or crackers, or enjoying straight from the packet.
- Olive packets: Salty and full of healthy fats.
- Thrive Market paleo snack mix: A mix of nuts, seeds, and dried fruit for a balanced snack.
- Kroma 24k bone broth packets: Hydrating and packed with collagen and electrolytes (check liquid restrictions for flights).
- Poshi marinated vegetables: Convenient packets of marinated veggies for a refreshing and flavorful snack.
- Hummus packets: Pair with veggie sticks or crackers.
- Avocado or guacamole packets: Healthy fats and creamy texture – great with crackers or veggie sticks.
Sweet & Satisfying Healthy Travel Snacks:
- Protein bars (adult & kid versions): Choose bars with whole food ingredients and lower sugar content.
- Hu Kitchen chocolate covered cashews or almonds: Dark chocolate and nuts – a decadent yet healthier treat.
- Eating Evolved Keto Cups: Low-carb and satisfying chocolate cups.
- UNREAL dark chocolate gems: Dark chocolate candies – perfect as an occasional treat.
Fresh & Homemade Healthy Travel Snacks:
- Fresh fruit with nut butter: Apples, bananas, or pears paired with nut butter.
- Hard-boiled eggs: Easy to prepare and transport.
- Crudités and hummus: Carrots, celery, cucumbers, and bell peppers with hummus.
- Greek yogurt or cottage cheese with fruit: Combine protein and fruit for a balanced snack.
- DIY Trail Mix: Create your own mix with nuts, seeds, dried fruit, and dark chocolate chips.
- Grass-fed string cheese: A convenient source of protein and calcium.
- Applegate turkey roll-ups: Sliced turkey rolled up for a protein-rich snack.
Essential Supplements for Travel Wellness
Travel can sometimes challenge our immune system and digestive health. While it’s easy to forget supplements amidst the travel hustle, they can provide crucial support. I usually simplify my supplement routine while traveling, but certain ones are non-negotiable for maintaining well-being on the go.
✓ Liposomal Vitamin C: For robust immune support.
✓ Magnesium Citrate: To aid regular bowel movements, which can be disrupted by travel.
✓ Digestive Enzymes: To support digestion, especially when eating out or trying new foods.
✓ Digestive Bitters: To further stimulate digestion before meals.
✓ L-theanine: To promote relaxation and restful sleep in new environments.
✓ Greens powder: To boost nutrient intake, especially if vegetable intake is reduced during travel.
✓ Collagen packets: For a convenient protein boost.
✓ Electrolytes: To maintain hydration and combat stress, especially during long journeys or in different climates.You can find my recommended supplement brands on my Fullscript account here and also on my Amazon page here.
By packing healthy travel snacks and planning your meals strategically, you can navigate your journeys feeling energized, healthy, and satisfied – ready to embrace every adventure that comes your way!
