Whether you’re a frequent flyer or only an occasional jet setter, staying goal-aligned with your nutrition during air travel can feel overwhelming with so many other aspects of your trip demanding your attention. 

Staying on top of your energy needs is a must though, so we’ve compiled a list of both snacks you can grab at most major airports and ones you can source before your travel day and bring through TSA to help keep you fueled until you touch down at your final destination.

MACRO-FRIENDLY AIRPORT SNACKS 

Yes, airport food can be overpriced and overwhelming, but it doesn’t mean there aren’t good options out there! Most of these higher protein macro-friendly snacks can be found in newsstands or basic airport stores. Then, of course, there are also typically plenty of macro-friendly fast food options in the airport as well!

• Jerky 

• Protein bars

• Hard-boiled eggs

• String cheese

• Yogurt/yogurt parfaits

• Fresh fruit (whole, cups)

• Ready-made salads

• Protein boxes

• Hummus packs

• Oatmeal

• Nuts

• Popcorn

PRO-TIP: Most major airport terminals will have “market” locations where you may be able to find individual containers of cooked animal protein sources and other components to compile a more filling mini-meal. Additionally, locating a Starbucks can be incredibly helpful if you’re looking for more protein-forward and/or macro-friendly options. Find macro-friendly coffee orders here. 

SNACKS TO BRING TO THE AIRPORT

These are all options that are easy to pack, TSA-compliant, and space-conscious. They also serve as a reminder that a bit of preparation can go a long way in making a travel day closer to “routine.”

• Tuna pouches (Starkist makes a variety of different flavors)

• Jerky (regular, bars, or sticks)

• String cheese or cheese wedges

• Protein bars

• Protein powder (don’t forget to pack a shaker bottle!)

• Fresh fruit (sturdier varieties like apples and oranges will hold up better and for longer)

• Pureed fruit pouches

• Raw veggies

• Rice cakes

• Crackers

• Nuts

• Individual nut butter packets (TSA will flag portions over 3.4 ounces!)

PRO-TIP: Whole meals are allowed through TSA as well! If you have a long travel day ahead of you, packing a more substantial meal (or even several–meals that have been previously frozen will stay cool and thaw as time goes on to be ready to eat hours after you leave the house) is a way to ensure you stay satiated with food you know supports your bigger picture nutrition goals. Sealable storage bags travel more compactly if containers feel too cumbersome to pack in your carry-on or personal bag. It may feel a little silly to eat from one, but it gets the job done all the same.

Traveling in and of itself can be a stressful event, but navigating your nutrition goals in tandem doesn’t have to cause extra strife. Regardless of the nature of your trip, it undoubtedly feels good to bookend it with choices that are nourishing and keep you connected to your core values.

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