How I Stay Healthy When I Travel

You’ve been extremely healthy, working out before work five times a week, even getting some gym time on the weekends while everyone’s out boozing at brunch. Your lunch consists of delicious fresh salads that you prepared at home and hey, you even get a compliment or two from your friends about how great you look. Unfortunately for you, you’ve got a trip coming up which you know will lead to the inevitable decline of your healthy routines as you are forced to pick away at the airplane food and way are too tired to hit the hotel gym (if you’re lucky enough to have one). 

I’ve been fortunate enough to travel a lot for work and have tried to figure out the best way I can stay healthy on the go. If I’m about to have a treat meal, I want it to be the best pizza I’ve laid my hands on, not something stale and defrosted that I have to take out of a plastic wrapping on an airplane. 

The best tip I can give you is to prepare ahead. It may take 20 extra minutes of your time but it saves you a ton of money and calories in the long run. 

To start, I always think about where I’m going, what time the flight is, if and when I’ll be hungry and to always plan for delays. I’ll usually make a simple salad before my flight, carry it in my own Tupperware that I can later use to make more meals for the flight home. If I’ll be overnight and need breakfast at some point, perhaps at the hotel, instead of spending $8-10 on oatmeal that I know should only cost $4 max, I will wash the salad container I used on the first flight and mix my oats in them the next morning. If I have time, instead of relying on room service for dinner I’ll try to hit up a grocery store and find an easy pre made salad or something I can quickly whip up. I’ll even buy a bit extra to throw back in that same Tupperware for a meal or snack on the flight home. Tupperware=GOLD! 

Some of my favorite go-to travel snacks:

  • Apple slices

  • Raw almonds & walnuts

  • Goji berries

  • Bananas

  • Chia seed bars

  • Seaweed snacks

  • Protein powder and rolled oats

  • Coconut flake chips (unsweetened)

  • Berries

  • Carrot sticks

  • Empty water bottle to refill past security

  • Gum, mints & candies


Mix 1/2 cup of oats and a scoop of your favorite protein powder. Cut up 1 banana into slices and mix with the dry rolled oats. Add hot water (no need to boil). Mix together until you get a consistency you like.


Preparing ahead of time can ensure whatever you feed yourself when you travel is healthy. Let’s be honest, a lot of the hotels won’t have a gym, let alone you having enough energy after that eight-hour flight to consider working out. So why not take the time and invest in what you’re feeding yourself? You can always get back on your workout routine when you get back. Your seatmates on the plane will be drooling over your brown rice chicken salad while they have to eat that pizza. Savor the flavor and savor those looks, you worked hard to prep and you deserve all the credit! 

Here are a few of my favorite protein powders: