Traveling can make staying healthy feel impossible. Airports and planes seem to be filled with options loaded with empty calories, added sugars, and processed ingredients that leave you craving more junk, battling mood swings, and feeling sluggish—not the best way to start your trip!

If you’ve ever felt like getting back on track after a vacation is harder than it should be, this blog post is for you.

But here’s the good news: it doesn’t have to be this way! With a little planning and the right essentials, you can set yourself up for a healthy, enjoyable travel experience. Below, I’ll share my go-to travel day essentials to stay on track with your health goals, feel energized, and actually enjoy the journey without feeling like garbage when you land.

What I Pack for Plane Travel

Protein, Healthy Fats, and Fiber

I always pack snacks rich in protein and fiber to keep me full and energized. Here’s a look at what goes into my bag:

  • Banana Chocolate Chip Muffins: These aren’t just any muffins; they’re packed with 14g of protein and 8g of fiber each! They’re my go-to for satisfying my sweet tooth in a healthy way. I pack two for myself and two for my husband. Check out the recipe and video HERE.
  • Beef Sticks: Simple and high in protein, I bring about six Chomps beef sticks for my husband and me. They’re a convenient way to add an extra 20g of protein per flight. Bonus: You can snag them at Costco at a great price!

Better Snacks

Skip the usual airport offerings like chips and candy. Instead, I bring my own nutrient-dense easy-to-travel-with options:

  • Brad’s Veggie Flats or Chips: Made with organic veggies, nuts, and seeds, these crackers are packed with fiber and flavor. When I ‘snack’ on the plane, I treat it as a full meal.
  • Pistachios: Sometimes, I pack my favorite pistachios—just pistachios and sea salt. Always read the labels to avoid unwanted additives!
  • Seaweed Snacks: These provide iodine for thyroid health, along with a satisfying crunch.
  • Carrots: Fresh, crunchy, and full of vitamin A and fiber—carrots are a real-food option that helps me feel good and satiated as well as refreshed.
  • Pork Rinds: Epic brand’s salt and vinegar pork rinds are a clean, protein-packed snack I sometimes include.

Hydration with Electrolytes

Flying can dehydrate you, so staying hydrated is key. I bring LMNT electrolyte packs, which provide sodium, magnesium, and potassium. These not only hydrate but also support energy levels. I pack one pack per day—or two if I’m heading to a hot destination.

Supplements and Vitamins

To keep my health on track while traveling, I bring my daily vitamins and supplements in a pill organizer. While your needs may differ, I take fish oil, magnesium, B12, D3/K2, iron with vitamin C, CoQ10, selenium, collagen, creatine, and digestive enzymes.

Why Digestive Enzymes? When I indulge in dessert or a heavier, fatty meal (usually during dinner on vacation), I take digestive enzymes to help my body process fats and sugars. This way, I can enjoy myself without feeling sluggish or derailing my health goals. Typically, during vacations, I indulge in one heavier/treat meal daily or every other day and digestive enzymes make all the difference.

Movement and Activation

Staying active while traveling doesn’t have to be complicated. I love starting my day with a quick resistance band workout or a gym session if the hotel I’m staying at has a gym. Movement not only helps you feel great but also keeps your energy up for all the activities ahead. But also, when I’m traveling, I focus on walking a lot, walking everywhere I can, and not getting Ubers or taxis if we don’t need to; that’s also a great way to get to know the places we’re traveling to.

Why These Tips Work

By focusing on what I can control, like packing nutrient-dense snacks and staying hydrated, I’ve built habits that help me feel good and enjoy my trips to the fullest. These essentials don’t add stress; they actually make traveling easier and more enjoyable. When I land, I feel energized and ready to embrace my vacation—and getting back to my routine after the trip is seamless.

Bonus Resource

If you want more tips on making better food choices and staying healthy effortlessly, check out my video on navigating processed foods. It’s packed with practical advice to help you make healthier choices, whether at the grocery store or preparing for travels.

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