Travelling doesn’t have to mean giving up on eating well. If you’ve ever wandered through an airport food court or train station, you know how easy it is to end up with fast food, sugary snacks, or processed options that leave you feeling sluggish.
For me, healthy eating on the go is about being prepared. Since I deal with acid reflux and prefer low-sugar foods, I’ve learned that planning ahead makes all the difference. Over time, I’ve built a routine of snacks, meal prep ideas, and supplements that keep me feeling good and energised — no matter where I’m headed.
My Go-To Travel Snack Staples
I eat smaller portions but more frequently, so I always keep a snack or two with me — even if I think I won’t need it. Having a healthy option on hand means I don’t have to settle for whatever’s available at the station or airport, and it also saves me money.
Here are some of my reliable staples:
- Protein bars: My favourite travel-friendly snack is Nakd bars — especially cacao and peanut flavours. They’re made with dates, nuts, and no added sugar, so they’re naturally sweet and filling without being heavy.
- Granola & yoghurt combo: When I can find it, M&S’s granola with blueberry and spirulina yoghurt feels like a little treat but keeps me full for hours. It’s my go-to at UK airports or when I need a quick snack before a train.
- Oatcakes & cheese: Nairn’s cheese & onion or seeded oatcakes are perfect paired with cream cheese or cheddar. They’re compact, non-messy, and keep my energy stable.
- Portable fruit: I stick to fruit that travels well — grapes, strawberries, and mandarins are my usual picks for road trips. Bananas are great too, but I eat them quickly so they don’t get bruised.
- Dates or cacao nibs: I don’t always eat them as a stand-alone snack, but I love adding them to porridge or smoothie bowls when travelling by train or car.
Health highlight: Consuming approximately 10–20 grams of dark chocolate daily has been associated with improved heart health, enhanced brain function, and better mood regulation, while lowering blood pressure. - Protein shake: When I know I’ll need a quick source of protein, I prepare a smoothie on the go with a scoop of Applied Nutrition Diet Whey Protein (vanilla ice cream flavour) mixed with almond milk, banana and nuts.
Meal Prep Before a Trip
If I know I have a long journey ahead, I always prep something simple to eat before leaving. This means I’m not scrambling to find something suitable at the airport (or paying inflated prices), and I can enjoy a meal I actually like.
- Smoothie: I’ll usually blend one to have on the way to the airport or train station. One of the smoothie mixes I make is frozen mango, banana, marine collagen, maca (to keep you energised), and a spoonful of sugar-free peanut butter (Meridian’s 100% roasted peanuts). I’ll add some oats and spinach for extra nutrients, nuts and protein powder.
Health highlight: Maca root is rich in essential nutrients like iron, calcium, and amino acids. Consuming 1.5 to 3 grams daily may support energy levels, enhance mood, and promote hormonal balance. - Sandwich or wrap: My usual combination is cream cheese, chicken, and cheese — simple, easy to digest, and won’t make a mess if wrapped properly (cling film).
- Salad bowl: For road trips or train journeys, I’ll pack a salad with protein (chicken or egg), I would add a tablespoon of cream cheese and some turmeric powder for seasoning, and seeds on top (usually a mix of sesame, pumpkin and sunflower).
✈️ Airport tip: Due to the 100ml rule, eat your smoothie before security. Otherwise, I fill it with oats, which would soak up any liquid, then it likely won’t go to waste, but you’d need a spoon to finish it off.
Supplements I Travel With
When it comes to supplements, I keep things minimal and focus only on what’s easy to pack and essential for me.
- Spirulina tablets: Easy to take anywhere and a good source of micronutrients and vitamins.
Health highlight: This blue-green algae is rich in protein, B vitamins, iron, and antioxidants. Just 3–10 g daily may support immunity, reduce inflammation, and improve metabolic health. I found a great capsule mix of spirulina and chlorella. - Omega-3 capsules: I take these daily, so they come with me in a small pill organiser.
- Immune support tablets: Zinc + vitamin C are my go-to if I feel run-down during travel.
Finding Healthy Options at Your Destination
Even if I bring food with me, I usually need to shop for a few essentials once I arrive. I like to book accommodation with at least a small kitchenette if I’m staying for more than a couple of days. This allows me to make a quick breakfast or evening snack and gives me more control over what I’m eating.
Here’s what I typically do when I arrive:
- Look for a good supermarket: I check Google reviews and images to find larger grocery stores — they tend to have better variety and reasonable prices.
- Buy versatile staples: Cream cheese, eggs, oatcakes, cheese, fruit, milk and small oats/low sugar granola packages for porridge are my basics.
- Eat strategically: I usually have breakfast and sometimes dinner at my accommodation, then lunch out while exploring — which keeps my budget balanced and avoids relying on restaurants for every meal.
- No fridge? Stick to shelf-stable options like low-sugar biscuits you can have with tea in the room (most rooms come with a kettle and tea bags), and fruit that doesn’t spoil quickly.
Hydration & Energy Tips
Travel can be dehydrating, so I always carry water and refill it when I can. I prefer a regular plastic bottle when flying (to save space) and refill it after security, rather than buying an overpriced one.
I also avoid too much caffeine and alcohol — both can worsen acid reflux and make me feel more tired later. Snacks with a mix of protein and fibre keep my blood sugar stable and prevent that mid-journey energy crash.
Final Thoughts
Eating well while travelling doesn’t have to be complicated. With a little prep, you can avoid overpriced airport food, stay energised, and actually enjoy your meals along the way. Whether it’s a smoothie before your flight, sandwiches for the journey, or scouting for local grocery stores at your destination, these small habits make travelling feel easier and much more enjoyable.
