Whether or not you’re road-tripping, flying, or hopping on a practice, the best journey snacks may help you keep energized and on monitor.
I all the time deliver snacks after I journey—for a number of hours, a day journey, or an extended journey. This fashion, I can keep away from feeling hangry and bypass fuel station munchies and quick meals.
In fact, all of us discover ourselves unprepared generally. However with slightly planning, you’ll be able to keep good vitamin and gas 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, irrespective of the place your summer time travels take you.
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Ideas for Smarter Journey Snacks
Earlier than we get to the most effective snacks for journey, listed here are a number of methods to stage up your journey snack recreation:
- Pair protein and fiber for lasting power 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 mates.
- Convey 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 take into account together with water-rich meals (like grapes or celery) for further hydration on lengthy hauls.
- Observe your snacks with MyFitnessPal. Pre-log your go-to journey snacks for the journey so you’ll be able to keep on monitor (even if you’re too drained to recollect precisely what you ate). Use voice logging or meal scan for further 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 one among my prime 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.
Because of the nuts or seeds, they’re a great supply of fiber, wholesome fat, and a little bit of plant-based protein to assist preserve you glad (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 really 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 wish to steadiness salty and candy, so I eat this snack with a aspect of fruit, too. One nice choice is a handful of grapes for pure sweetness.
Avocados are wealthy in wholesome fat and fiber, which assist preserve you glad between meals. Their low glycemic index may additionally help steadier blood sugar and power ranges throughout your journey (4).
Professional suggestions: Preserve guac cups and grapes in a small cooler with ice. To chop down on single-use plastic, pack selfmade guacamole (or sliced avocado) in a small glass jar. On sizzling days, freeze your grapes (or fruit of selection) for an additional chill issue!
3. Vegetarian Protein Bento Field
For a straightforward 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 simple to arrange (throw all of it in a bento field!) and has a daring combine of colours and flavors that gained’t disappoint.
It’s additionally well-balanced, serving to you’re feeling your greatest 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 the whole lot contemporary and chilled, use an insulated bag with ice. For further protein and gas 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 in all my favorites? The traditional “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 gives an important 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.
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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 glad till supper time.”
Professional suggestions: Gregg recommends selecting up single-serving hummus containers for simple touring. Combine up the veggies (attempt cucumber, bell pepper strips) to maintain it attention-grabbing. And, ensure you’re selecting complete grain or seed-based crackers, not refined grains, for further fiber (12).
Concerning the Consultants
Kelsey Costa, MS, RDN is a registered dietitian and author who presents impactful vitamin consulting companies to main well being manufacturers. She is an influential determine in vitamin science communication, selling world 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 best steadiness of meals, health and wholesome residing 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 Girl’s College. Her areas of focus embrace grownup and childhood weight administration, ladies’s vitamin, and continual illness administration.
6. Layered Yogurt Jars
On busy mornings earlier than you hit the street, 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 prime 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 if you cease for fuel, ” she explains.
Or, “when flying, I simply throw one in my bag (don’t neglect a spoon) and though it’s not all the time 100% chilled, it’s nonetheless good if eaten inside a few hours (11).”
However, when you’re bringing it in your carry-on bag in america, ensure that 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. The truth is, Greek yogurt has as much as 20 grams per serving, and the nuts add further 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 choice, search for Greek yogurt with greater protein and decrease added sugar (or sweetened with stevia), she says.
7. Peanut Butter Banana Roll-Up
Searching for one other traditional, easy-to-pack snack that travels effectively? One in all 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 power (16). “Fairly nice for a snack,” she notes.
Professional suggestions: Make sure you “use an entire grain tortilla for an additional increase 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 choice.
8. Apple Slices with Loaded Peanut Butter
In case you’re looking for 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 really 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 maintaining fiber consumption up will assist ease any doable constipation,” she explains (17).
Take your peanut butter recreation to the subsequent stage by including different meals that can improve the protein and fiber content material, she says. “One apple with 2 tablespoons of loaded peanut butter accommodates 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 not less than half-hour to permit the chia seeds to plump up earlier than you seize and go!
Professional suggestions: Be sure you pack the apple slices and “loaded” peanut butter in separate small containers to keep away from a multitude, says Hernandez. You can even deliver 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 allergic reactions or those that merely crave selection. You’ll be able to combine and match cereals and add-ins to fit your style and private wants, she explains.
Plus, Hernandez notes, it’s “a great supply of protein, fiber, and wholesome fat particularly omega-3s when you select seeds like flax or chia (18).”
Professional suggestions: “Portion selfmade cereal combine into small containers or snack-size luggage to take with you if 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
Whenever you plan forward, journey snacks might be way more than simply calorie-dense filler meals.
Choosing the proper choices, corresponding to fiber-rich fruits and high-protein snacks, helps you gas your physique, really feel your greatest, and keep on monitor along with your wellness objectives—even when your journey plans are unpredictable.
If you wish to preserve your vitamin in focus, think about using the MyFitnessPal app. It means that you can pre-log your journey snacks, uncover new recipes, and helps you stick with your objectives, no matter the place your journey takes you.
With concepts like these, staying nourished whereas on the go is simple, satisfying, and scrumptious. Pleased travels!
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