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Healthy Food When Traveling

Key Things to Make it Easier to Eat Healthier

  • Book an apartment on Airbnb with a kitchen, coffee pot and a blender.
  • Book a hotel with a refrigerator and coffee pot
  • Order groceries online for home delivery – we like Thrive Market or Sunbasket
  • Do not drink unfiltered tap water. Get a water bottle that has an incorporated filter.
  • Try to purchase water in glass bottles, especially in the summer months.

Breakfast Smoothie:

  • Bring a shaker smoothie bottle or a mini immersion blender.
  • Avoiding plastic?  Bring a small mason jar with a lid – perfect for giving your smoothie or Matcha green tea a good shake.
  • Bring your favorite protein powder, collagen powder and/or greens powder.  These can be sold separately, or you can prep small baggies.
  • Ashwagandha powder (helps to cope with the stress of traveling)
  • Beet powder (helps with constipation)
  • Organic stevia packets – for a bit of sweetness (if tolerated).


  • Bring seeds (sunflower, pumpkin, flax seed) and nuts (cashews, pistachios, almonds, walnuts)
  • Choose dried fruit like cherries, goji berries, dates, figs.
  • Pack your favorite protein bars
  • Freeze some gluten-free flax seed muffins to take with you.

Hotel breakfast:

  • Ask for oatmeal, with no added sugar.  Add your own seeds, nuts, butter, almond butter, cinnamon, coconut milk or coconut oil to the oats.
  • Have leftovers from the night before
  • Order a fresh & hot breakfast – eggs, sausage or steak and sautéed vegetables

Salads:  Salads are easy to make if you are staying for a few days, have a Tupperware and room to bring your own ingredients (may like to use an insulated lunch box):

  • BPA-free can of cooked chicken or salmon
  • Easy salad dressing (olive oil, lemon juice, apple cider vinegar, sea salt, herbs)
  • Dried kale chips or beet chips
  • Fresh mixed greens or sprouts (keep in an air-tight container, put a paper towel at the bottom)
  • BPA-free can of chickpeas or any beans
  • Seeds and nuts.
  • Gf crackers (we like Mary’s Gone Crackers)
  • Hard boiled egg (these will smell, so don’t open in closed quarters)

Make a Quick Wrap:

You can use a corn or flour tortilla (if gluten is tolerated) or a coconut wrap like these I found on Thrive Market.  Prepare a few ahead of time, secure with toothpicks and store in a Tupperware.  What can you put in a wrap? Anything from the items mentioned above under “Salads.”

Example:  Coconut wrap filled with a high quality deli meat, sprouts, arugula, and olives, drizzled with olive oil and lemon or hummus or tahini.

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