If you are traveling for work and you need to eat to fuel your body and mind, but won’t have always have time or access for healthy whole food choices and fresh vegetables, here are some options to consider packing for your travels.
***Remember that your essential fuels include water, proteins (amino acids) and fats. “Essential” means you have to eat or drink it because your body cannot make it. ***
This list was originally created for flight attendants who travel frequently, may not have access to many healthy food options and who need to be able to perform at their peak for long periods of time. Since this was originally created, there have been some modifications and many requests for copies of this list from business travelers, college students and medical professionals.
Proteins
- Deli roll ups – freeze (thaw for first half or shorter trips)
- Deli roll ups or cheese quesadillas made w/ Mission Carb Balance or FlatOut tortillas
- Hard boiled eggs (invest <$20 in an egg steamer that will make easy peel hard boiled eggs) (requires refrigeration)
- Deviled eggs (requires refrigeration)
- Cottage cheese (on way to airport) (requires refrigeration)
- Yogurt:
- Oikos triple zero yogurt
- Two Good yogurt
- Chobani or Fage full fat Plain Greek Yogurt (optional add any: nuts, nut butter, cocoa nibs, hemp seeds, chias seeds, ¼ berries)
- Shelf-stable cheese sticks
- Babybel cheese, (requires refrigeration)
- Cheese crisps
- Whisps
- Moon Cheese (Starbucks)
- Make your own: microwave small amounts of cheese on parchment paper. Or place the cheese mounds on parchment paper into the oven at 320F (160c) and bake for 5 minutes.
- Starkist tuna & salmon packets
- Bumble Bee Seasoned Tuna (with spoon)
- Canned sardines
- Bars
- Quest bars (Avoid the ones with sucralose listed as an ingredient)
- Epic meat bars
- Just the Cheese bars (crunchy)
- Vega One or Orgain protein powder (make or buy individual packets), add to bottled water
- Trader Joe’s beef, turkey, or salmon jerky
- Sabra Hummus packs
Fats
- Dang or Bare toasted coconut flakes
- Avocados
- Whole
- Wholly Guacamole mini’s
- Adapt bars (small & filling, various flavors, keto friendly)
- Nuts
- Macadamia nuts, pecans, almonds, walnuts, brazil nuts, hazelnuts, peanuts
- Blue Diamond flavored almonds
- Nut and seed butters (almond, peanut butter)
- Jif To Go Natural peanut butter
- Rx nut butter (honey cinnamon PB, vanilla almond butter, plain PB-5 or 6 net carbs so limit to 1)
- Justin’s almond or peanut butter (classic)
- Yumbutter squeeze packs (sunflower, almond, peanut)
- Soom tahini squeeze packs
- Nut packs
- Sahale snacks all natural nut blends
- Imperial nuts energy blend
- Patagonia Provisions savory seeds
- Nut Harvest nut & fruit mix
- Emerald salt & pepper cashew 100 calorie packs
- Homemade trail mix
- Combine your favorite: peanuts, almonds, walnuts, pecans, sunflower seeds, pumpkin seeds
- Olives
- Pearls Olives To Go!
- Oloves (olives)
- Mario Camacho brineless Snack olives
- Trader Joe’s Handful of Olives packets
- Olive Pickle Pak
Extras
- Veg with salad dressing or dips that are NOT sweet.
- Carrots
- Cucumbers
- Jicama
- Radishes
- Celery
- Dill pickles
- Trail mix extras:
- Montmorency dried tart cherries, dark chocolate chips, or unsweetened coconut flakes
- Chips and crackers and crunchy
- Pork rinds
- Trader Joe’s Roasted Seaweed Snacks (plain or wasabi)
- Rhythm superfoods kale chips
- Flackers
- Splitz original crunchy split pea crisp snacks
- Seapoint farms dry roasted edamame
- Biena roasted chick pea snacks
- Saffron Road crunchy chickpeas
- Smoked salmon wrap– put smoked salmon in iceberg lettuce, add avocado, a few capers and cream cheese
- Lark Ellen Farm Grain Free Granola Bites – Vanilla Cinnamon
- Norwegian Baked Knekkebrod crisp bread
Other options
- Qi’a Superfood Organic Hot Oatmeal in creamy coconut
- Crepes: Crepini Egg White Thins
- Emmy’s 2 oz. lemon ginger macaroons – spicy and sweet
- Lindt 70% dark chocolate
- Unreal dark chocolate PB cups
- GoPicnic Ready-to-Eat Meals
- Cocoa Nibs
- Instant chocolate mousse– blend 1 avocado + 1 tbsp cocoa powder (unsweetened) + sweetener to taste
- Trader Joe’s Organic coconut sesame clusters snack
- Whole Foods 365 Candied Walnuts
- Hu Get back to Human Chocolate covered hunks (chocolate covered cashews)
Drinks
- Teas such as Tazo, Yogi, etc.
- Instant Green Tea Powder (mix with water)
- La Croix (Flavored sparkling water)
- Bubly (Flavored sparkling water)
- Starbucks VIA instant coffee
- Half and half pods
- Fruit in water bottle to infuse water
- SeedLip (non alcoholic, “liquor”)
Condiments
- Salt and pepper packets
- Hot sauce packets
- Mayonnaise packets
- Mustard packets
- Everything bagel seasoning
- Tajin
Health Booster 