Travel Nutrition: How to Stay on Track on the Road or in the Sky

Travel can make your routine feel anything but routine — and if you’ve ever stood frozen in the airport mini-marts or lounges wondering how to hit your macros, you’re not alone. Whether you’re flying out for a meet, a business trip, or some well-deserved vacation time, the truth is: life won’t pause for your goals. But that doesn’t mean your progress has to stall.

In this post, I’ll share realistic, stress-reducing strategies to help you stay on track while enjoying your trip.

• Travel-Friendly Protein

  • Protein powder in a ziplock or travel container

  • Jerky (beef, turkey, chicken, salmon)

  • Tuna Packets or salmon pouches or even chicken (if you don’t want to have the tuna smell on the plane)

  • Protein bars (look for at least 20g protein & < 10g sugar)

Let’s start with everyone’s favorite: Protein

Pack Portable Protein

• Bring travel-friendly items

• Pro tip: Always pack at least one protein snack per day of travel.

Prioritize Protein at Every Meal

• When eating out, build meals around lean protein:

  • Look for menu items with chicken, steak, eggs, fish or tofu as the base

Grocery Store Stops = Game Changer

• Does your hotel or AirBnB have a kitchen? Great! This is an excellent way to save a little money and support your goals.

• Hit up a local grocery store when you arrive

• Grocery List

  • Rotisserie chicken

  • Pre-boiled eggs

  • Pre-cooked shrimp

  • Low-fat Greek yogurt

  • Cottage cheese

  • Deli turkey/ chicken breast

  • Protein shakes — they may not taste the best, but they’re an easy way to get in 20-30g of protein at the end of the day.

Don’t Skip Breakfast Protein

• Airport food or hotel breakfast? Look for

  • Eggs or egg whites

  • Turkey sausage, Canadian bacon (ham), or even bacon

  • Yogurt cups

  • Oatmeal (and add your own protein powder)

• By front-loading protein, you can set yourself up for success for the rest of the day and maybe stress a little less

Use Protein Powder

• Mix with your water, milk, or coffee

• Mix into your morning oatmeal or yogurt cups.

Now that we’ve discussed protein, let’s talk about a few addition tips to help hit your overall nutrition goals (beyond protein) while traveling. Whether your focus is fat loss, performance, and/or maintaining consistency, these tips can help you stay on track.

Map Your Meals in Advance

• Look up menus before dining out so you can plan your choices

• Set a loose structure for yourself: aim for 3 balanced meals + 1-2 protein rich snacks daily.

  • Sometimes I set a timer for myself because I get busy and distracted and will go all day without eating and then have to have a big dinner or walk into my next meal TOO hungry. So after breakfast, I set my alarm for 11 or 12 and know I need to have my snack or protein shake — this also helps maintain my blood sugar which lets me be a little more emotionally stable throughout the day (and that’s better for everyone).

Winging it often leads to convenience over intention — planning = power

Hydration is Key

• Airplanes + change in routine = dehydration

• Carry a refillable water bottle through the day

• Add electrolyte packets (LMNT or Liquid IV — don’t use the sugar free one, the carbs are what helps with hydration) to boost hydration, especially in hot climates

Dehydration can mask as hunger and tank your energy

Prioritize Produce Daily

• Try to get 1-2 servings of fruits or vegetables per meal

• Travel-friendly options: apples, bananas, baby carrots, sugar snap peas

• If eating out, order a side of veggies to add a little volume and fiber

Fiber keeps digestion regular and satiety up — even when you’re on the road

Protect Your Sleep

• Bring earplugs, melatonin, or a sleep mask.

• Poor sleep leads to increased cravings and lower motivation and energy

Sleep is your silent macro — don’t underestimate or under-value it.

Don’t Chase Perfection

• Aim for consistency, not rigidity

• If you have a few meals that are indulgent or didn’t fit your goals, that’s okay. Get right back into your plan without guilt. Nutrition is cumulative, not all-or-nothing.

Travel doesn’t have to throw your goals off track. Start with small wins — pack the protein bar, sip your water, and build in some flexibility.