Tips for Snacking Smart While Traveling

Traveling can be energizing, exhausting, and everything in between—but one thing’s for sure: eating on the go can get expensive, unhealthy, and unsatisfying fast. After years of trial and error (and far too many squashed granola bars), I’ve finally developed a snack strategy that keeps me feeling nourished, clear-headed, and not spending $20 every time I’m even a little hungry.

Here’s what works for me—and might help you too.

Pack in the Nutrition Ahead of Time

If I’m checking a bag, I’ll often double bag a few non-perishable protein shakes or some green powder sachets and tuck them in with my suitcase. Aside from being a nice way to save a little, the most important part for me is that it helps me guarantee I’ll get some nutrition.

I can grab one in the morning or mid-afternoon instead of buying an overpriced airport sandwich. One protein shake can sometimes save me an entire meal while keeping my energy up.

Of course you can find many of these at convenience stores, but sometimes you don’t know how close you’ll be to one and I find it more convenient to have it with me without searching high and low for one that tastes okay.

Hydration Without the $6 Bottled Water

I bring an empty water bottle from home and fill it up once I’m past security. At hotels, the fitness center usually has a cold water station—so I refill there. Bonus: it gets me into the gym area, and sometimes I’ll even stretch or hop on a treadmill since I’m already there.

A Buffet Strategy That Works

When staying in a hotel with a breakfast buffet, I aim for fiber first—fruit, oatmeal, even a small side salad if it’s available. That way, when I inevitably try a city’s famous donut or deep-fried street snack later, I’ve at least balanced it out a bit. I don’t turn away the tasty things, but I do make sure I get some vitamins and nutrients.

Don’t Fall for the Snack You Wish You’d Eat

I’ve made the mistake of buying “aspirational” snacks—like raw trail mix or the weirdly dense health bars I never actually crave. It feels like a type of punishment to force myself to eat something I don’t want to when I’m on vacation. Now, I only pack things I already know I enjoy. If that means chocolate-covered almonds or my favorite snack crackers, so be it. At least I’ll eat them.

Buy the Bananas

If I’m staying put for a few days, I’ll walk to a convenience store and buy bananas or another easy fruit. It might cost a bit more than your local grocery store, but it’s still cheaper (and healthier) than ordering Uber Eats every time I’m peckish. Having something familiar and fresh on hand can stop a snack spiral before it starts.

One Hot Meal a Day Keeps Me Sane

When I’m away for more than a few days, I aim for one hot, proper meal each day. Outside of that, I rely on travel-friendly snacks—some protein, some crunch, maybe a snack pack of carrots I can pop into the hotel mini fridge. It doesn’t need to be fancy, just functional. I do this because when eating out it’s so easy to overeat calories.

Skip the Salt

Airplane food is often a sodium bomb, and I’ve noticed that when I’m already prone to puffiness mid-flight, salty meals make it worse. So, I do my best to hydrate before the flight and skip the salty snacks while I’m in the air. It really does help.

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