Traveling can throw your healthy eating habits off course, especially when airports and rest stops are filled with less-than-nutritious options. That’s why having a dedicated bag of Travel Snacks packed with wholesome goodies is a game-changer for staying energized and feeling your best on travel days. Think of it as your healthy travel essential, preventing those hanger pangs and blood sugar crashes that lead to unhealthy food choices.
This snack bag isn’t just an extra piece of luggage; it’s your wellness toolkit for travel. Consider it similar to bringing food purchased at the airport onto the plane. If questioned, simply mentioning dietary needs – the need to maintain balanced energy and well-being – usually clarifies things.
Just like at home, sticking to a regular eating schedule as much as possible is key during travel. While perfection isn’t the aim, the goal is to avoid constant grazing and instead focus on consuming satisfying mini-meals and snacks that keep you fueled throughout your journey. This approach works wonders for kids too! Packing “meal snacks” for younger travelers ensures they are also getting sustained energy and nutrition.
Depending on your travel times, packing breakfast, lunch, or dinner might be necessary. Supplement these with filling snack items to bridge any gaps and prepare for potential travel delays.
What & How to Eat on Travel Days
To give you some practical ideas, here’s a breakdown of healthy travel snack categories and suggestions to get you started:
Breakfast On-the-Go: For a protein-packed start, hard-boiled eggs are incredibly convenient. Pack three for a substantial breakfast. Frittata cups, Greek yogurt or cottage cheese (in 3.4 oz portions for flights) with berries are also great options. A protein bar paired with nut butter offers a quick and easy solution. Overnight oats prepared in advance or a smoothie (if not flying, or consume before security) are nutritious choices. To upgrade your airport coffee, bring collagen powder and a small container of almond milk.
Lunch and Dinner Travel-Friendly Meals: Maximize your pre-trip fridge clean-out by creating delicious and unique salads, bowls, or wraps. Don’t hesitate to bring your own food – you’re setting a positive example, and others might just be envious of your healthy travel meal prep!
Snacks for the Journey Home: Plan ahead for your return trip too. Ordering hard-boiled eggs from room service or a to-go salad from your hotel can be a lifesaver. If you’re staying in an Airbnb or with family, repurpose takeout containers to pack up leftovers for your travel day. This reduces food waste and ensures you have a healthy meal readily available.
Smart Packing for Freshness: To keep your healthy travel snacks fresh, utilize a frozen ice pack. These are permitted through security, extending the chill time for your food. Remember that liquid items like salad dressing, yogurt, or chia pudding are allowed in carry-ons as long as they are in containers 3.4 ounces (100ml) or smaller.
Consider Flight-Friendly Eating: Intermittent fasting during travel days can also be beneficial. While not for the entire day, allowing your body to digest food before or after a flight, rather than during, can aid digestion. Just as at home, aim for 4-5 hours between meals if you’ve eaten a balanced, filling meal beforehand.
Favorite Travel Snacks: Healthy & Delicious
Unexpected delays are part of travel, so having extra snacks is always a smart move. And if you’re traveling with kids, you know that a constant supply of snacks is essential for a smooth journey! These are some top picks for avoiding unhealthy gas station or in-flight/airport snacks that offer little nutritional value and can be expensive.
Many of these recommended travel snacks can be conveniently found on online retailers, making it easy to stock up before your trip.
Something Salty for Travel:
- Dry roasted edamame or chickpeas: These provide a satisfying crunch and are packed with protein and fiber.
- Brami beans: Marinated lupini beans are a flavorful and protein-rich snack.
- Ella’s Flats or Flackers: Seed-based crackers are a great gluten-free and low-carb option for dipping or enjoying on their own.
- PaleoValley or Chomps beef sticks: High-quality beef sticks are a protein-packed and portable snack.
- Lesser Evil popcorn: Air-popped popcorn is a whole-grain, lower-calorie salty snack.
- Nut butter packets: Single-serving nut butter packets are perfect for pairing with fruit or crackers.
- Olive packets: Pre-portioned olive packets are a healthy and flavorful salty snack.
- Thrive Market paleo snack mix: A blend of nuts, seeds, and dried fruit for a balanced and crunchy snack.
- Kroma 24k bone broth packets: Bone broth provides electrolytes and collagen in a convenient powder form, just add hot water.
- Poshi marinated vegetables: Marinated and pre-packaged vegetables are a refreshing and healthy snack.
- Hummus packets: Single-serving hummus packets are great with crackers or vegetables.
- Avocado or guacamole packets: Pre-portioned avocado or guacamole packets provide healthy fats and creaminess.
Something Sweet for Travel:
- Protein bars (adult + kid versions): Choose protein bars with whole food ingredients and lower sugar content.
- Hu Kitchen chocolate covered cashews or almonds: Dark chocolate and nuts offer antioxidants and healthy fats.
- Eating Evolved Keto Cups: Keto-friendly chocolate cups made with coconut butter and minimal sugar.
- UNREAL dark chocolate gems: Dark chocolate candies are a better-for-you sweet treat option (great for kids in moderation).
Healthy Snacks From Home:
- Fresh fruit with nut butter: Apples, bananas, or berries paired with nut butter offer fiber, vitamins, and healthy fats.
- Hard-boiled eggs: A portable and protein-rich snack.
- Crudités and hummus: Carrot sticks, cucumber slices, and bell peppers with hummus provide vitamins, fiber, and healthy fats.
- Greek yogurt or cottage cheese with fruit: A protein-rich and calcium-packed snack.
- DIY Trail Mix: Create your own trail mix with nuts, seeds, dried fruit, and dark chocolate chips.
- Grass-fed string cheese: A convenient and calcium-rich snack.
- Applegate turkey roll-ups: Roll slices of turkey breast around cheese sticks or cucumber for a protein snack.
By packing your own travel snacks, you ensure you and your family have access to healthy and delicious food options throughout your journey, making travel days more enjoyable and keeping your wellness goals on track.
