5 Healthy Foods to Pack When You Fly

Regular business travel can pose challenges to making healthy food choices. Airports typically don’t have a ton of fresh, nutritious foods available. If you’re thinking about packing your own food for your next flight, it may be challenging to find a healthy snack that meets TSA-regulations. As a former Management Consultant, I flew almost every week for work. I have had the unfortunate incident of getting my homemade overnight oats taken at security. Over time, I learned healthy foods options that were okay to travel with. In this post, I will share five healthy foods to pack when you fly.

If your interested in more healthy travel tips, also checkout my post, 6 Ways to Maintain A Healthy Lifestyle While Traveling For Work.

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1. Healthy Baked Goods

Between Healthy Cookbooks, Pinterest, Blogs, and Food Instagram accounts, there is no shortage of recipes for healthy baked goods. Find whatever fits your dietary requirements- whether it is gluten-free, vegan, no added-sugar, etc. and get baking! You can bring some fresh baked muffins or a slice of healthy banana bread to the airport. You’ll be so happy and satisfied that you did. Try my nutritious Banana Bread or Pumpkin Bread recipes.

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2. Nuts and Nut Butter Packets

Nuts are a great healthy snack. They are full of healthy fats, which help you feel full and satisfied. Try bringing an individual bag of nuts or nut butter packet with you when you travel. Buying a full, large bag of nuts at the airport may be tempting; however, the larger portion size makes it easier to overeat. I recommend portioning out the nuts or purchasing an individual bag if possible. Alternatively, try bringing an individual packet of nut butter to the airport. Get plain or flavored nut butters for a snack that tastes like a treat!

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3. Raw Oats

Although overnight or cooked oats are out of the question, you can bring raw oats to make your own oatmeal. Fill an individual container with raw oats and add a scoop of protein powder, some cinnamon, flaxseeds, or chia seeds if you want to add a boost of protein and fiber. Once you go through security, you can mix the oats with hot water to make oatmeal. You can get hot water for free at a Starbucks or at most airport lounges if you have a membership. Top the oats with some nuts or nut butter and add fresh fruit for some added fat and fiber.

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4. Fruit

Fruit is one of the easiest healthy snacks to bring along a flight. Opt for whole fruit instead of cut fruit which needs to be refrigerated and will brown quicker. Try packing a banana or an apple. You can top either with some some nut butter from an individual nut butter package for some added healthy fat. Another option is packing frozen fruit. I like packing frozen grapes in ziploc bags and using them as an ice pack for packed perishable foods, such as a salad. It helps keep the salad cool and also makes a great snack for later! Check my Instagram highlight ‘Healthy Travel Tips’ at @wellbymel_ for more details on this.

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5. Hard-Boiled Eggs

Hard boil eggs only take about 12 minutes to make and are packed with nutrients. They are rich in protein and fat and make a very satisfying snack. Since they are perishable, plan on eating these immediately or pack them in a lunchbox with small bags of frozen fruit to keep cool. I like packing a couple of bags full of frozen grapes to use as ice packs. Vital Farms even makes sealed two packs of hard- boiled eggs that contain mini salt and pepper packs – perfect for travel!

One response to “5 Healthy Foods to Pack When You Fly”

  1. […] The food options on the plane usually aren’t any better. So come prepared! Checkout my post 5 Healthy Foods to Pack When You Fly for some nutritious snack options that are […]

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About Mel

Hi, I’m Mel! I am a registered dietitian who specializes in women’s nutrition (fertility, prenatal, and postpartum) as well as nutrition for busy professionals. I am passionate about helping others live a healthy lifestyle that is practical and sustainable for them. Whether you are pregnant, postpartum, or a busy individual, I’m here to make nourishing yourself simple and not stressful. Read More



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