9 Wholesome Journey Snacks

Whether or not you’re road-tripping, flying, or hopping on a prepare, the precise journey snacks will help you keep energized and on observe.

I all the time convey snacks once I journey—for a couple of hours, a day journey, or an extended journey. This fashion, I can keep away from feeling hangry and bypass gasoline station munchies and quick meals.

In fact, all of us discover ourselves unprepared generally. However with slightly planning, you possibly can keep good vitamin and gasoline your summer time adventures with ease. 

Right here’s a roundup of dietitian’s favourite journey snacks, specializing in necessities like protein, fiber, taste, and comfort.

Learn on for my favorites, together with enter from different MyFitnessPal dietitians. We provide professional suggestions for easy and satisfying snacking, regardless of the place your summer time travels take you.

Ideas for Smarter Journey Snacks

Earlier than we get to the most effective snacks for journey, listed below are a couple of methods to degree up your journey snack recreation:

• Pair protein and fiber for lasting vitality and satisfaction. For instance, apples with nut butter or seeds, or some low-fat cheese with a handful of berries.
• Portion earlier than you go. Weigh or measure snacks and portion them into containers or luggage to dodge senseless munching.
• Select shelf-stable meals to keep away from melts, spills, or meals security worries. Dried fruits, nuts, and seed-based crackers are your pals.
• Carry a small cooler with ice if you wish to pack perishable snacks like yogurt, eggs, and hummus or guacamole cups.
• Don’t neglect hydration. Pack a water bottle and contemplate together with water-rich meals (like grapes or celery) for additional hydration on lengthy hauls.
• Observe your snacks with MyFitnessPal. Pre-log your go-to journey snacks for the journey so you possibly can keep on observe (even while you’re too drained to recollect precisely what you ate). Use voice logging or meal scan for additional ease!

10 Greatest On-the-Go Journey Snacks

1. Stuffed Medjool Dates

In case you usually crave one thing candy whereas touring, stuffed dates are certainly one of my high suggestions. 

This snack is made with:

• Medjool dates
• Nut or seed butter
• Chopped walnuts or pistachios
• A touch of cinnamon

They style like a mini dessert however are made with whole-food components which might be sturdy sufficient to toss in your bag for a snack later.

Due to the nuts or seeds, they’re supply of fiber, wholesome fat, and a little bit of plant-based protein to assist hold you happy (1). Additionally they curb my candy cravings naturally—no added sugar wanted.

Professional suggestions: Prep a batch earlier than leaving and retailer them in a leak-proof reusable glass container or eco-friendly wrap. For an additional burst of taste, add a sprinkle of sea salt or unsweetened coconut flakes.

2. Seed Crackers & Guac Cups

Quac and chips had their day. For a extra nutrient-dense combo to fulfill whereas touring, I like consuming guac with seed crackers!

This snack consists of: 

• Seed-based crackers 
• Single-serving guacamole cup 

This crunchy and creamy pairing is scrumptious by itself. However I prefer to steadiness salty and candy, so I eat this snack with a facet of fruit, too. One nice possibility is a handful of grapes for pure sweetness. 

Avocados are wealthy in wholesome fat and fiber, which assist hold you happy between meals. Their low glycemic index can also assist steadier blood sugar and vitality ranges throughout your journey (4).

Professional suggestions: Maintain guac cups and grapes in a small cooler with ice. To chop down on single-use plastic, pack home made guacamole (or sliced avocado) in a small glass jar. On scorching days, freeze your grapes (or fruit of selection) for an additional chill issue!

3. Vegetarian Protein Bento Field

For a simple protein-packed journey snack, I like placing collectively my very own grown-up lunch field.

Right here’s my easy, vegetarian combo:

• 2 hard-boiled eggs
• A low-fat string cheese
• Blueberries
• Sugar snap peas

This protein-forward snack is straightforward to arrange (throw all of it in a bento field!) and has a daring combine of colours and flavors that received’t disappoint. 

It’s additionally well-balanced, serving to you’re feeling your finest throughout travels! The eggs and low-fat cheese present satiating protein, whereas the blueberries and sugar snap peas add fiber and antioxidants (5, 6, 7, 8).

Professional suggestions: To maintain all the things recent and chilled, use an insulated bag with ice. For additional protein and gasoline on longer journeys, attempt including roasted chickpeas or a vegetarian protein bar.

4. “Ants on a Log”

In case you’re something like me, you respect a easy, nostalgic, and well-balanced snack that’s excellent for all times on the go. One among my favorites? The basic “Ants on a Log.”

This snack consists of: 

• Celery sticks
• Peanut or seed butter
• Raisins

This enjoyable snack is an ideal steadiness of refreshing crunch, creamy richness, and a contact of sweetness. 

It’s hydrating (celery is usually water) and offers an awesome mixture of protein, wholesome fats, and carbohydrates (9, 10).

Professional suggestions: Pack the celery, nut butter, and raisins individually till you’re able to assemble (and don’t neglect a knife). Or cap every “log” with a second celery stick and pack tightly to keep away from a multitude. 

5. Hummus Cups with Crackers and Carrots 

Can’t determine between packing crackers or greens along with your hummus? Have each!

Joanna Gregg, RD, suggests this straightforward combo: 

• Chickpea hummus
• Complete-grain crackers
• Child carrots

Hummus is perishable and shouldn’t be left unrefrigerated for greater than two hours, but it surely “might be eaten at room temperature,” she explains (11). This makes it handy for brief journeys. 

Plus, “hummus is a filling and nutrient-dense snack,” she says, noting that “this snack combo provides you 4 grams of protein and about 6 grams of fiber to maintain you happy till time for supper.” 

Professional suggestions:  Gregg recommends choosing up single-serving hummus containers for simple touring. Combine up the veggies (attempt cucumber, bell pepper strips) to maintain it fascinating. And, be sure to’re selecting complete grain or seed-based crackers, not refined grains, for additional fiber (12). 

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Concerning the Specialists

Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful vitamin consulting companies to main well being manufacturers. She is an influential determine in vitamin science communication, selling international public well being and vitamin schooling

Joanna Gregg, MS, RD is a Meals Information Curator at MyFitnessPal. She earned her Grasp’s diploma from The College of Nebraska. Her focus helps folks discover the precise steadiness of meals, health and wholesome dwelling to succeed in their optimum well being.

Denise Hernandez, RD, is a Meals Information Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Vitamin from Texas Lady’s College. Her areas of focus embrace grownup and childhood weight administration, girls’s vitamin, and power illness administration.

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6. Layered Yogurt Jars

On busy mornings earlier than you hit the highway, Gregg recommends a protein-rich combo that’s simple to make—layered yogurt jars. 

This packable snack consists of:

• Greek yogurt 
• Shelled pistachios 
• Berries 

Merely layer the nuts and berries on high of yogurt in a sealable container and also you’re able to go!

“In case you’re driving and you’ve got a cooler, these are good to have while you cease for gasoline, ” she explains. 

Or, “when flying, I simply throw one in my bag (don’t neglect a spoon) and despite the fact that it’s not all the time 100% chilled, it’s nonetheless good if eaten inside a few hours (11).”

However, for those who’re bringing it in your carry-on bag in america, be sure it’s lower than or equal to three.4 ounces, and be ready to separate it out of your carry-on bag for the x-ray machine (13).

This snack isn’t solely simple to seize and go, however protein-packed and filling. In truth, Greek yogurt has as much as 20 grams per serving, and the nuts add additional endurance, says Gregg (14, 15).  

Professional suggestions: In case you’re touring mild, Gregg suggests making your yogurt forward in a small disposable meals container, like an empty cottage cheese container. And for the healthiest possibility, search for Greek yogurt with increased protein and decrease added sugar (or sweetened with stevia), she says.  

7. Peanut Butter Banana Roll-Up 

Searching for one other basic, easy-to-pack snack that travels properly? One among Gregg’s favorites is a peanut butter and banana wrap.

This easy, shelf-stable snack consists of:

• Peanut butter
• Banana
• Complete-grain tortilla

“These are nice as a result of they don’t require refrigeration and are very filling on journey days,” she explains. 

Gregg provides that they’re additionally nutritious, providing round 5 grams of fiber, 13 grams of wholesome fat, and 11 grams of protein for long-lasting vitality (16). “Fairly nice for a snack,” she notes. 

Professional suggestions: You’ll want to “use a complete grain tortilla for an additional enhance of fiber and vitamins,” says Gregg. 

Make it forward of time and wrap it in a beeswax wrap or parchment paper for a light-weight grab-and-go possibility.

8. Apple Slices with Loaded Peanut Butter 

In case you’re in search of extra fiber throughout your travels, Denise Hernandez, MS, RD, LD, swears by apple slices with “loaded” peanut butter.  

This flavorful snack consists of: 

• Sliced apple 
• Peanut butter 
• Chia seeds 
• Hemp seeds

“I like apple slices with peanut butter as a result of it’s a excessive fiber snack,” says Hernandez. 

“Some folks expertise digestive points when touring, and protecting fiber consumption up will assist ease any attainable constipation,” she explains (17). 

Take your peanut butter recreation to the subsequent degree by including different meals that may enhance the protein and fiber content material, she says. “One apple with 2 tablespoons of loaded peanut butter comprises about 5 to 10 grams of fiber.”

To make loaded peanut butter, she suggests including chia seeds and hemp seeds to portioned out small containers of peanut butter. Then, let it sit for no less than half-hour to permit the chia seeds to plump up earlier than you seize and go! 

Professional suggestions: Be sure to pack the apple slices and “loaded” peanut butter in separate small containers to keep away from a multitude, says Hernandez. You may as well convey a small spoon or knife for simple spreading.

9. Protein Cereal Snack Combine 

Final however not least, Hernandez recommends a high-protein, customizable combine that’s excellent for snacking on the go.  

This packable snack consists of: 

• Excessive-protein cereal (like Catalina Crunch) 
• Freeze-dried fruit 
• Sunflower seeds or nuts 

She loves this snack as a result of it’s completely customizable, shelf-stable, and satisfying. 

It’s additionally nice for these with allergy symptoms or those that merely crave selection. You possibly can combine and match cereals and add-ins to fit your style and private wants, she explains. 

Plus, Hernandez notes, it’s “ supply of protein, fiber, and wholesome fat particularly omega-3s for those who select seeds like flax or chia (18).”

Professional suggestions: “Portion home made cereal combine into small containers or snack-size luggage to take with you while you journey,” Hernandez suggests. Because it’s shelf secure, it’s nice for fast bites in transit or as an airplane or road-trip snack.

Make Wholesome Snacking a Behavior This Summer time

If you plan forward, journey snacks might be far more than simply calorie-dense filler meals. 

Selecting the best choices, equivalent to fiber-rich fruits and high-protein snacks, helps you gasoline your physique, really feel your finest, and keep on observe along with your wellness targets—even when your journey plans are unpredictable.

If you wish to hold your vitamin in focus, think about using the MyFitnessPal app. It permits you to pre-log your journey snacks, uncover new recipes, and helps you follow your targets, no matter the place your journey takes you. 

With concepts like these, staying nourished whereas on the go is straightforward, satisfying, and scrumptious. Blissful travels!

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