Hey! It’s coach Laney here!

With more people travelling again, I thought I’d come here and chat with you about snacking at the airport and on your vacation. 

Don’t get me wrong, I love to indulge on vacation, but I also enjoy having healthy options to fuel my body for long days. It’s all about balance!

My main tip is to prioritize protein because it provides energy and helps keep you full. I try to incorporate protein in each meal and have protein bars and powder on hand for that extra boost when I’m out all day.

Healthy travel snacks

Take some of these with you the next time you hit the road or jump on a plane.

• Firm, fresh fruit (soft fruits like bananas may get smashed and make a mess)
• Nuts
• Bars (granola, protein, fruit and nut, etc.)
• Dried fruit
• Pretzels
• Popcorn or popcorn chips 
• Healthy crackers (like Mary’s Gone Crackers)
• Rice cakes
• Protein powder in a shaker bottle (add your liquid after you get through security!)
• Dry oatmeal or mighty muffin cup
• Tuna snack packs
• Kale chips
• Jerky
• PB&J sandwich or wrap
• Nut butter
• Seeds (pumpkin, sunflower, etc.)
• Granola or healthy cereal
• Trail mix
• Fruit squeezes or applesauce

It’s a good idea to make sure you have some high-protein snacks with you, especially if you’re going to be on a long flight or drive. 

If you’re able to bring a cooler or have a bag with thermal lining, you can bring cold snacks like:

• Cheese sticks
• Grilled chicken or turkey
• Turkey or ham roll-up with cheese
• Greek yogurt
• Freshly cut fruit or vegetables
• Hummus 

You can do it!

If, as you read this, you’re thinking that packing snacks is too much work, I want you to change the narrative. 

Yes, it takes some planning and preparation, but no, it’s not difficult. You can set yourself up for success!

Here’s an example of what a day of airport meals could look like:

Breakfast: 

Greek yogurt mixed with protein powder and dry cereal

Protein coffee:

Grab an airport coffee (I recommend black because you’ll get plenty of flavour from your protein powder) and ask Starbucks for an extra cup with a bit of almond milk or water and mix that with your protein powder. 

Snack:

Grapes and nuts with a cheese stick or a single-serve tuna packet

Lunch:

Turkey and veggie wrap or sandwich with an apple

Snack: 

Fresh cut veggies with popcorners and hummus or a protein bar

Dinner:

A bag of pre-mixed salad with olive oil or dressing and rotisserie or grilled chicken

Pro tip: add your olive oil or dressing to your lettuce at home. Shake it with the lettuce and discard any excess liquid. 

You may not need all this food, especially if you tend to sleep the whole time you fly. You know yourself best. Consider your travel time and how hungry you tend to be throughout the day when you prepare your travel meals. 

You don’t want to fill your entire carry-on bag with food, but it’s not a bad idea to pack a little more than you think you may need. 

These travel meals and snacks are great for flights, road trips, and even excursion days to keep you fueled and on track. 

Feel free to indulge while you’re away, but remember that being on vacation doesn’t mean that every meal has to be indulgent. Your body will thank you for incorporating highly nutritious meals too.