Travel Season Strategies

Summer vacation season is right around the corner and I know a lot of you have trips coming up! Traveling is one of the most common times people feel like their healthy habits go out the window, and honestly? That's totally understandable. The good news is you don't have to choose between enjoying your trip and taking care of yourself. Here are my favorite snacks and strategies to help you feel your best on the road!

Pack Your Own Snacks

One of the best things you can do before any trip is pack your own snacks. Airport food is expensive, gas station options are usually not great, and when you’re hungry and stuck somewhere, you’re going to grab whatever’s closest. Getting ahead of that is huge. 

Here are some of my favorite travel-friendly options:

• Portion-Controlled Nut Packs: These are one of my go-to recommendations! Individual nut packs take the guesswork out of portions and give you a solid combo of protein and healthy fats to keep you full between meals. Toss a few in your carry-on and you’re set.

• RXBAR Protein Bars: These are one of my favorites to recommend because the ingredient list is so clean literally just dates, egg whites, nuts, and a few real food add-ins depending on the flavor. No sugar alcohols, no artificial sweeteners, nothing sketchy. You get 12g of protein and at least 3g of fiber per bar, with 0g of added sugar.

• Chomps Jerky Sticks: These are great for travel because they’re shelf-stable, high in protein, and way cleaner than most jerky you’ll find in a convenience store. No refrigeration needed, which makes them perfect for a bag or glove compartment!

• Tuna & Salmon Packs: Single-serve pouches of tuna or salmon are one of the most underrated travel snacks out there. They’re loaded with protein and omega-3s, and they need no refrigeration.

• Roasted Edamame: A crunchy, satisfying alternative to chips that gives you 11g of complete plant-based protein per serving. These are great for the whole family and come in fun flavors like sea salt, ranch, and sriracha. 

• Individual Oatmeal Packs: These are perfect for hotel mornings when you don’t want to rely on whatever the continental breakfast is offering. All you need is a microwave or hot water from the lobby coffee station. It’s a warm, filling, high-fiber breakfast that sets you up for a great day without spending money on room service!

A few more options worth grabbing:

• String Cheese or Mini Babybel: Great with a piece of fruit or some crackers for a balanced snack. 

• BRAMI Lupini Bean Snack Packs: A unique one, but really worth trying! Lupini beans are high in protein and fiber, have zero net carbs, and come in snack packs that need no refrigeration. 

• Individual Nut Butter Squeeze Packs: Justin’s almond or peanut butter squeeze packs are TSA-friendly, easy to pair with an apple or banana, and give you a satisfying dose of healthy fat and protein. 

Healthy Travel Strategies 

• Plan ahead. Look up a couple of restaurants near where you're staying before you go. Knowing your options means you're making a choice — not a desperate one when you're starving.

• Enjoy one meal, go lighter at the others. Vacation should be fun! Have the big dinner out — just keep breakfast and lunch lighter and higher in protein to balance the day.

• Review the menu before you get there. Most restaurants post menus online. A quick look in advance helps you spot lighter or higher-protein options before you're sitting at the table and everyone is ordering.

• Check in with your hunger and fullness. It's easy to overeat when you're eating out every meal. Tune in to how hungry you actually are before ordering and slow down while you eat. 

• Bring your sneakers. Walking is one of the best ways to explore a new  place and it counts as movement. Aim for 20–30 minutes a day, even if it's just a beach walk or a stroll through a new neighborhood.

• Keep one anchor habit from home. My favorite tip: start every day with a high-protein breakfast, even when you're traveling. It keeps your energy steady, your hunger in check, and makes it way easier to get back on track when you're home.

• One vacation isn't going to derail your progress. The goal is to come back feeling good, not like you need a detox!

Schedule Your Next Session

Want to build a travel eating plan before your next trip, or get back on track when you're home? Let's set up a session. Most are available at no cost through your insurance.

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