8 tips for Eating Healthy While Traveling (Without the Stress or Restriction!)
I just got back from a month of on-and-off travel with my husband and 2-year-old daughter, and let me tell you—I learned a lot.
I learned my travel capacity (spoiler: it’s not what it used to be), I learned my limits when it comes to stress, I learned that I will never take a solo red-eye flight with my toddler again (rookie mistake), and I learned that I am officially a high-maintenance traveler.
Back in my 20s, I could survive on airport snacks, random takeout, and limited sleep, but now? I need a plan. I want to feel good when I travel - because the whole point of a trip is to enjoy it, right? And that includes making sure my body feels nourished, energized, and not totally out of whack when I get home.
What I’ve realized over the years is that eating healthy while traveling isn’t about being perfect or obsessing over every meal. It’s about having a flexible plan, making small but intentional choices, and knowing what works best for your body. You don’t need to stress over every ingredient, avoid eating out, or bring an entire suitcase full of snacks - but with a little preparation, you can set yourself up to feel your best without sacrificing the fun.
So, after these two very different trips (one to visit family in California, one to Amsterdam for my husband's work), I’ve put together my best tips for eating healthy while traveling - without stress, restriction, or missing out on the experience.
1. Know Your Body and Actually Listen to It
There’s nothing worse than feeling bloated, sluggish, or just off while traveling—especially when you're trying to enjoy yourself. One of the biggest things I’ve learned over the years? You have to know what foods and habits make you feel your best—then actually listen to your body.
For example, I’ve noticed that I don’t do well with too much rice. It messes with my digestion, and I end up feeling heavy and sluggish for hours afterward. On my first trip, I didn’t think much of it and kept eating rice-heavy meals because that is how my family eats… and let’s just say, I regretted it. But once I cut back, my digestion totally normalized, and I felt so much better.
The same goes for alcohol, too much caffeine, dairy, or whatever foods don’t sit well with you. While you don’t need to be rigid or overly restrictive, it helps to be mindful of how certain foods make you feel - so you can make small adjustments that allow you to enjoy your trip without unnecessary gut issues, energy crashes, or bloating.
2. If You Struggle With Digestion While Traveling… Try This
Travel can do a number on digestion - hello, bloating, sluggish bowels, and feeling like you swallowed a brick. Long flights, different foods, dehydration, and stress can all impact digestion, making it harder for your body to function optimally.
If this happens to you, here are a few simple things that can help:
Lymphatic drainage massage – I personally do the Big 6 lymph reset from Dr. Perry daily (even when I am not traveling) and I absolutely love it. It takes less than 5 minutes and its a game changer.
Electrolytes – Traveling, especially flying, dehydrates you more than you realize. Electrolytes help replenish hydration and support digestion, energy, and muscle function. I personally like Redmond’s Re-lyte.
Stick to your usual eating routine when possible – While you don’t have to eat exactly the same foods you eat at home, keeping some consistency - like starting your day with protein and fiber - can help your gut stay regular.
Keep your supplements in rotation – I always bring a probiotic, magnesium citrate, and electrolytes when I travel. These three alone make a huge difference in keeping digestion regular.
Notice if certain foods make digestion worse – If you’re feeling extra bloated or sluggish, take a step back and consider if a certain food or habit might be throwing things off. Sometimes, small adjustments (like drinking more water, cutting back on a specific food, or increasing movement) can make all the difference.
3. Pack Your Non-Negotiables - It’s Always Worth It
I can’t tell you how many times I’ve thought, Eh, I don’t need to bring that… only to immediately regret it when I get to my destination.
There are just certain things that make travel feel so much better - and for me, it’s always worth it to bring them. My personal non-negotiables include:
Supplements (probiotic, magnesium, electrolytes)
Mouth tape (sounds weird, but it helps me sleep so much better!)
Reusable water bottle (self-explanatory!)
Workout gear (even if it’s just leggings and sneakers for a walk)
A few key snacks (so I’m not stuck with overpriced, low-quality airport food)
Leg pillow (another strange thing I need to sleep well lol!)
It might take up a little extra space in your bag, but trust me, being prepared makes a huge difference in how you feel while traveling.
4. Snacks for the Plane and When You First Arrive
Airport food is so overpriced and usually pretty low quality. On my last trip, I grabbed something last-minute because we were in a rush, and I majorly regretted it - it was bland, expensive, and honestly, not even satisfying.
So now, I always bring my own snacks. These are some of my go-to’s for the plane and for when we first arrive at our destination:
Chomps beef sticks or Lorrisa’s Kitchen beef sticks - (Costco usually carries these or Archers to help save some $$ + my toddler loves these too)
Homemade trail mix - We usually mix nuts, coconut flakes, pumpkin seeds, and raisins (my daughter could eat this for days).
Cut-up apples - A great fresh option
Rice cakes + peanut butter - I bring the single-serve PB packs for convenience.
Turkey sandwiches with avocado and mustard - Either on gluten-free bread or wrapped in a Siete tortilla.
Hard-boiled eggs - If we have an early flight, I pack these so we have a solid protein option once we get to the gate.
A quick tip—you can bring a cooler with an ice pack on the plane! And if you have a baby or toddler, you’re allowed to bring liquids like breast milk, formula, or milk—they just need to test them at security.
5. Stay Somewhere With a Kitchen (If Possible!)
This was a game changer for us in Amsterdam. Instead of a hotel, we booked an Airbnb with a kitchen, and it made a huge difference.
Not only did it allow us to make simple meals and avoid relying on restaurant food for every meal, but it also made travel feel less exhausting. I’m someone who needs downtime in the afternoon, and having a comfortable space to relax in made the whole trip feel more enjoyable.
If you’re traveling somewhere for more than a few days, consider booking a place with a small kitchen - you’ll save money, have more flexibility, and be able to keep some normalcy in your routine.
6. Check Menus Ahead of Time (Without Overthinking It)
I’m not saying you need to plan out every single meal before you travel, but taking five minutes to check out restaurant menus before you go can make a huge difference. Plus this helps me decide on restaurants that I know the whole family will enjoy.
If I know we’ll be eating out, I like to glance at the menu beforehand so I have an idea of what’s available. That way, I’m not stuck in the moment trying to figure out what to order while wrangling a toddler.
Some things I look for:
A protein-forward meal (like a dish with meat, fish, or eggs)
Some kind of veggie or fiber source (like a side salad or roasted vegetables)
A carb that doesn’t make me feel sluggish (for me, that means opting for things like potatoes instead of heavy, processed breads)
It’s not about choosing the perfect meal - it’s about making a choice that will make me feel good for the rest of the day.
7. Find a Grocery Store & Stock Up on Essentials
One of my biggest travel tips? Find a grocery store early in your trip and stock up on a few staples.
It doesn’t need to be a full-on grocery haul, but having a few basics in your hotel room or Airbnb can make a huge difference. I usually grab:
Eggs – Easy to cook for breakfast or add to a meal
Avocados – A great healthy fat source that goes with everything
Pre-washed greens – Perfect for throwing together a quick salad
Cucumbers - easy snack paired with some avocados or dip
Berries – easy add to yogurts and breakfast
Yogurt – A great protein option (bonus points for full-fat, unsweetened versions)
A clean protein source – Whether it’s sliced turkey, rotisserie chicken, or salmon, having something on hand helps avoid relying on restaurant food 24/7
Clean ingredient bread or some rice cakes
Not only does this save money (because eating out for every meal adds up fast), but it also helps keep some consistency in your routine so your body doesn’t feel completely out of whack.
8. Cook Breakfast and Some Lunches at Home (If Possible!)
If you have access to a kitchen - even a small one - I highly recommend making breakfast at home or preparing at least one meal a day yourself.
It’s one of the easiest ways to:
Start your day with a balanced meal (which helps keep your blood sugar stable and your energy up)
Have more control over what you’re eating (without obsessing over it)
Avoid that “ugh, I’ve been eating out too much” feeling
When we were in Amsterdam, I made eggs with avocado toast almost every morning. It was simple, quick, and made me feel so much better than paying a gazillion dollars for a breakfast out that I could easily make at home.
Plus, trying to get out of the house and go somewhere for breakfast was not really reasonable with a toddler. So we ate breakfast at home and then headed down the street for coffee and my daughter’s daily croissant (her new favorite treat!)
Even if you don’t have a kitchen, you can get creative. We’ve made protein-rich breakfasts with just a mini fridge, a travel cooler, and some easy-to-pack foods like hard-boiled eggs, Greek yogurt, and nut butter.
Final Thoughts: Travel Shouldn’t Leave You Feeling Burnt Out
I used to come home from trips feeling exhausted, bloated, and completely out of sync with my body. Now, I focus on balance - nourishing my body without stressing over every meal.
Because honestly? Travel should be fun, not something that totally throws off your health.
By making a few small but intentional choices, you can enjoy your trip, feel your best, and come home without feeling like you need a total reset. And that, in my opinion, is the best way to do it. 😊
