Sticking to a high-protein, balanced diet while traveling can be challenging, especially when your goal is muscle gain and fat loss. Whether you're flying to a new city or road-tripping across the country, planning ahead ensures you stay on track with your nutrition. Here are five dietitian-approved travel snacks and hacks to help you meet your protein needs without compromising on taste or convenience.

1. Quick Grocery Trip Upon Arrival

One of the easiest ways to set yourself up for success is to do a quick grocery shop as soon as you land. Stocking up on high-protein and portable snacks can help you hit your protein targets without relying on less ideal food options. Here are some excellent choices:

Musashi High Protein Bar – 309 kcal, 45g protein per 90g serve
Rokeby Protein Smoothie – 267 kcal, 30g protein per 425mL serve
Chobani Fit Yoghurt - 81kcal, 13.5g protein per 140g serve
Beef Jerky - 17g protein per 50g serve
Edamame Snack Packs - 115kcal, 12.5g protein per 100g serve

These snacks are grab n go and ensure you're never caught without a solid protein source.

High protein snacks taken at Woolworths grocery story including Muscle Nation and Mushashi protein bars, beef jerky, high protein chobani yoghurt

2. Stick to a Regular Meal Structure

It's tempting to skip meals while traveling, thinking you’ll save up for a bigger dinner later. However, this often backfires, leading to excessive hunger and overeating.

A structured meal plan helps maintain energy levels and prevents binging on high-calorie foods later in the day. Try to space your meals evenly and include a good source of protein and fibre with each one to keep satiety levels high and muscle protein synthesis optimised.

3. Smart Plane Food Choices

Airplane food isn’t always the most diet-friendly, but you can still make smart choices to stay on track. Either bring your own food or accept that you may need to make trade-offs. Be mindful of sodium content, as excessive amounts can cause bloating.

For example, on a recent flight, the best available option was a chicken wrap (413 kcal, 24g protein). While this wasn’t the perfect meal (higher in calories and sodium, lower in protein and fibre than a homemade wrap), it was still a decent option given the circumstances. I paired it with orange juice for some extra carbohydrates and vitamin C. Staying well-hydrated on a flight can also help with reducing bloating.

4. Mix & Match Protein When Eating Out

Traveling often means dining out, but that doesn’t mean you can’t build a protein-packed meal. A great strategy is to find restaurants where you can customise your order to boost protein and nutrient density.

For instance, I stumbled upon a ramen spot that turned out to be a high-protein gem. I ordered extra pork and discovered they had free boiled eggs and sesame bean sprouts – a dietitian’s dream! Small adjustments like these can significantly increase the protein content of your meal.

High Protein Takeaway Option - Ramen with Extra Pork and veggies

5. Enjoy Treats in Moderation

Traveling is about enjoying new experiences, including food. While staying on track with your nutrition is important, allowing yourself occasional indulgences is equally crucial for long-term adherence.

Sometimes, a late-night tiramisu in bed (with a side of Lacteeze!) is exactly what you need. The key is to enjoy treats without going overboard. Aim for balance – focus on protein-rich meals most of the day, but don’t feel guilty about occasional indulgences.

Final Thoughts

Traveling doesn’t have to derail your muscle gain and fat loss goals. By planning ahead, making strategic food choices, and allowing some flexibility, you can enjoy your trip while staying on track with your nutrition. A little preparation goes a long way in making sure you hit your protein goals without stress!

If you’re ready to achieve your health and fitness goals while still enjoying eating out and travelling, you can apply to work 1 on 1 with me here.

5 High Protein Dietitian-Approved Travel Snacks & Hacks for Muscle Gain and Fat Loss