How To Eat Healthy On The Fly

travel snacks


Traveling for work or fun can often throw us off our routine. There might be more restaurant meals, less healthy snack options, or even a change to your sleep schedule that can impact your food routine.  How can you plan ahead to make the healthiest choices? 

Here are some suggestions on how to prepare for your trip: 

1. Plan ahead

  • Pack healthy snacks in a cooler or lunch bag.
  • Bring a refillable water bottle and portable water enhancers if desired.
  • Keep food/snacks in your car, purse and office.
  • Keep vitamins accessible in your car, purse or desk.
  • Schedule exercise into your trip.
    • Does your hotel have a gym or a pool? Are there places nearby to go for a walk?

2. Make it convenient

3. Aim to eat a well-balanced meal prior to departing

Make sure that your last meal before leaving is full of protein, healthy fat, and some fiber to help keep you full longer. 

4. Commit to limiting indulgences and excess calories

  • Avoid alcohol and other sources of liquid calories such as soda, juice and sweetened coffee/tea.
  • Just say NO to the complementary snacks.
  • Try to limit doughy/sticky items at the breakfast bar and choose high protein options to get a good start to your day.
  • Look up restaurant menus ahead of time to make an informed decision.
  • Focus on protein first, then produce at your meals. This will limit your space for excess amounts of carbohydrate foods.

5. Bring other activities to keep to entertained

  • Books
  • Magazines
  • Podcasts
  • Movies/TV shows
  • Games for your phone or Tablet
  • Sketch pad or coloring book
  • Crosswords or Sodoku


Snack or Mini-Meal Ideas:

  •  Peeled hard-boiled eggs
  • Cheese or string cheese
  •  Jerky or salami
  • Parmesan cheese crisps (I love these)
  •  Meat and cheese roll-ups
  • Olives (like these)
  • Olive oil for salads
  • Protein powder and blender bottle
  • Premade protein shakes
  • Low sugar yogurt
  • Tuna packs
  • Protein bar with low sugar/high fiber
  • Milk (to mix with protein powder)
  • Raw or roasted nuts
  • Pumpkin seeds (these are great!)
  • Roasted edamame (like these
  • Nut butters
  • Kale chips
  • Veggies and hummus

Restaurant Options:

  • Scrambled eggs or omelet with meat and veggies (no toast or hashbrowns)
  • Salad with protein (meat, cheese, seafood, etc) 
  • Bun-less burger 
  • Sashimi 
  • Meat and veggie stir-fry 
  • Taco salad (skip the chips) 
  • Grilled meat and veggies 
  • Meatballs and sauce 
  • Curry with meat and veggies (no rice) 


What are your best tips for staying on track while traveling? Share your comments below! 



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