Fuel Up with On-The-Go Meal & Snack Ideas
Snacks from one of my past trips. From clockwise from top left: Bridgford Sweet Teriyaki Beef Jerky, Nature Valley Soft-Baked Oatmeal Bars, Nature Valley Almond Butter Biscuits, Duke's Teriyaki Smoked Sausages, Utz Pretzel Bites, Shrewd Food Protein Puffs, Orbit Gum.
*Big fan of these Nature Valley options for breakfast or snacks, any beef jerky and pb pretzels are good with me, the protein cheese things were weird.*
Summer vacation: You've made travel arrangements, you booked a place to stay, you have a rough (or possibly well-defined) itinerary and if you're me, you've already looked up restaurants and food options.
But are you prepared for things like travel delays during a busy summer season or a lack of grocery options at your destination?
It can be challenging to stick with a solid nutrition plan when you’re not in your normal environment, but that doesn't mean it's impossible!
There are plenty of ways to fuel your body well even when you’re not at home, don’t have access to your kitchen and go-to foods, or aren’t following a regular schedule.
Here are some tips and tricks for packing smart travel snacks so you can save money and prevent hangry meltdowns along the way!
START FRESH
If you’re driving, pack a cooler. Toss in some of your (or your kids’) favorite fruits and veggies: cut pineapple, berries, carrots and celery. The fiber and water content will help you stay hydrated and feel full.
No cooler? No problem. Things like apples, bananas, and oranges are portable, don’t require refrigeration, and come in their own natural packaging.
You don’t even have to pack them with you. Many convenience stores and airport cafes have fresh fruit and vegetable options, so if you’re not picky and don’t mind spending a little extra, you can pick them up along the way.
PACK PROTEIN
When you’re on the go, protein powders can really come in handy. Bring along a shaker bottle, add your protein and some water, and you’ve got a quick and easy 1-2 servings of protein.
If you’re taking a cooler or planning to stop for snacks along the way, already peeled hard boiled eggs, Greek yogurt, or cottage cheese are excellent, easy sources of high quality protein.
Need something non-perishable? Beef or turkey jerky, tuna pouches, or protein powders or bars are solid choices.
PLAN AHEAD
Think about your travel schedule. If you’re driving, when and where do you think you’ll stop for snacks vs. a meal? If you’re heading out after breakfast and stopping by dinnertime, packing a lunch or planning where you’ll stop will help you make healthy choices before hanger takes over.
If you’re staying in a hotel, what amenities are there? Most places have a mini-fridge and/or a microwave which expands your options – you can bring in yogurt, fruit, or hardboiled eggs for breakfast and make oatmeal in the microwave before you go about your day. You can also make oatmeal using the hot water from an in-room coffee maker.
If you’ll have a house or AirBnB, do a little research on nearby grocery stores as well as restaurants. Even if you’re planning on some meals out, stocking up on staples to have around is always a good idea. I like peanut butter, granola bars, yogurt, or string cheese in addition to jerky, protein powders, and oatmeal but if I’m staying somewhere for a few days, I’ll also pick up some staples like bread or bagels, eggs, and fruit and veggies to have for breakfast, snacks, or lunches.
If you’re flying, you can bring snacks in your carryon or checked baggage. Yogurt and jars of peanut butter fall under the restrictions on liquids, though, so if you’re taking pb, make sure you get the individual serving containers.
Traveling internationally? Pre-packaged snacks like pretzels, snack mixes, etc. are usually fine, but you won’t be able to take things like produce or meat through customs at your destination so plan to eat those first.
MAKE IT FUN
If you’re not following a strict nutrition plan for medical or performance reasons, use travel as an opportunity to try new things!
Pack some healthy choices but also some of your favorites that you might not eat often. If you’re traveling with your kids, let them help “plan” by picking one thing to include in your travel snack stash.
Explore new foods once you reach your destination (or along the way, if you’re road tripping!) Different foods are popular in different places, and you don’t know if you’ll like something until you try 😉
PRIORITIZE YOUR BASICS
Whether you’re at a Wawa, an airport, a drive-thru, or a restaurant, lean towards protein + veggies. They might not be exact versions you prefer at home, but they’ll help you stay fueled and feeling full longer than carbohydrates alone.
Stay hydrated. This can be tough if you’ll be in a car or on a plane for a long stretch and want to minimize bathroom breaks. If that’s your situation, cut down on water intake 90 minutes before you hit the road/skies and take small sips along the way, then drink 1-2 cups or bottles of water to rehydrate once you get to your destination. If you’re feeling dehydrated or sluggish after a trip, adding an electrolyte drink like Gatorade or Liquid IV can help you get back to normal faster.
Get moving! Take a walk through the airport, explore your destination on foot, or take some time to stretch and get your blood flowing again after sitting in the car for hours. Small 5-10 minute "movement snacks" can be just as important as whatever you pack in your bag!
