How To Eat Healthy Whilst Travelling

… or at work.
Apologies. “How To Eat Healthy Whilst Travelling, or at work” just seemed like an awkward title, and is far too long.


But the following tips, whilst coming in very handy to stay in shape and eat healthy whilst travelling, will also help pretty much anyone who leads a normal life and doesn’t do much travelling.


Lots of people have jobs which demand long hours, and even for people who lead flexible lifestyles (like most university students), eating well and eating regularly is near impossible … IF you don’t know the tricks of the trade.


Why am I qualified to help you with this nutravelling dilemma? *I think I just created a new word. It’s a cross between nutrition and travelling. Does it work? I’m not sure just yet…*


The reason being: I’m a practitioner who works at more than one location. I also spend time at other clinics and frequently go on CEU courses over the world. I flit from place to place and am usually never in one place for too long… kind of like Han Solo, only he’s about a million times cooler than me, and I own a VW Golf – not the Millennium Falcon. Such a shame.


So what I’m saying is I travel all the time. And guess what – I manage to eat healthy 95% of the time, or more importantly, whenever I want to.

Here’s how:

1. Invest in good tupperwares

and a cooler … I had the same dilemma here as with the title (see above)! I’m just at a loss for thinking of catchy titles today – I don’t know what’s wrong with me. Anyway, enough on that.


Investing in a good set of tupperwares (5-10 large and 5-10 small) will make your life a hell of a lot easier.
This is a great way to store portions of meat and vegetables, after having cooked some food in bulk preparation.


A way to make this process super efficient for yourself is to set aside a couple of hours on the weekend to cook some meats and veggies in bulk. Then divide what you have cooked into portions, relative to your own needs and place them in the fridge / freezer to be ready for when you need to travel or go to work.


Tupperwares are cheap, easy to purchase (just do a google search), and they are your best friend when it comes to eating healthy whilst travelling or at work.


Similarly, you’re doing yourself a disservice if you don’t have a cooler at hand to use when you need. As with tupperwares, they make everything a lot easier. Also, when travelling for a few hours or perhaps even longer – or if you work somewhere without a fridge – you’ll want to find a way to keep your food chilled. The solution: a cooler.


You can easily find cheap coolers to buy on the internet, or invest a little more money in a quality cooler e.g. Poliquin Cooler, which is PVC and phthalate free.


FYI – If you fly a lot, this won’t be a problem. I’ve boarded flights many a time with tupperwares full of food in my hand luggage.

And airport security have never mugged me for my blueberries, chicken, or anything else I may have taken for the plane. They’ve taken my shoes away, but never my food. It just doesn’t happen. And if it does … well, it’s just not your day! 😉

You can’t take liquids onto a flight, but food tends not to be an issue.


2. Make healthy, protein-rich snacks to carry around with you

A problem people often encounter is that the nature of their work, or a hectic travel day, is such that they just don’t have time for a proper healthy meal with all the trimmings.


On one hand, the term “Just deal with it and stop making excuses!” comes to mind.


On the other hand though, I do understand. And I do sympathise.


For instance, a police officer on duty cannot just put his work down, and start munching, just because it’s time for food. That’s just not going to fly!


Alternatively, very few people are comfortable with whipping out a tupperware of salmon and broccoli in the office, to eat whilst working. And in the case that they were, you’re likely to get up everyone’s nose (quite literally when the smell of fish spreads!)


This is a lesson I learnt the hard way a few years ago.


I won’t go into the whole story, but just for the record: a hungry teenager who’s just finished a workout, a tupperware full of strong tuna, expensive clothes, and a West End theatre full of people all watching a show … is NOT a good combination!


So what’s the solution?
Firstly, realise that whole-food IS always better if you can get it. But when you can’t, here, this is where home-made snacks are a brilliant and tasty second-best option to a regular meal.


EXAMPLE – Chocolate Fudge Bars (low carb)


  • 5 scoops chocolate protein powder
  • 2 tbsp organic cocoa powder
  • 1 cup almond meal
  • 5 tbsp cashew/almond butter
  • Stevia powder, to taste
  • Water [add as needed]



Mix all the ingredients in a bowl and stir, adding water until the consistency of the mixture becomes doughey. Add stevia as desired, but careful not to use too much, as it has a very intense taste when used in excess.
Spread the mixture over some foil / baking sheet in an oven dish.
Place in the fridge, and after a few hours, the mixture will have hardened.
Cut into 6 bars.

Makes 6 bars.


Making protein-rich snacks are a hell of a lot better than going to a cafe / grabbing a sandwich, and you can find plenty more healthy high protein desert/snack recipes, just by searching for them online or by investing in my help directly with my physique transformation coaching.


You can control what ingredients go into your recipes – steering clear of hidden trans-fats, gluten, and preservatives.

Also, by ensuring you get adequate protein and some healthy fats, you’ll keep your blood sugar stable, keep concentration and energy high, and keep your body’s lipolytic (fat-burning) mechanisms ticking.


3. Convenient snack food combos

This is sort of an extension of my last point – making things really easy for you.
So even if you haven’t had the time or foresight to have made high-protein snacks (such as the ones above), here’s a solution:

Fast food whilst on the go / on the road?
There’s nothing faster than an apple and almonds, or am I wrong? … Actually, I think I am. A couple of slabs of dark chocolate and a scoop of protein powder is just as fast… or how about some carrots and hummus / guacamole? How about some feta cheese and tomato? Some grilled chicken and an avocado isn’t exactly difficult to get your hands on either.


These combos are rich in vitamins, minerals, phytonutrients, and energy-maintaining healthy fats.


TIP: In the UK, Marks and Spencer’s food ‘spoon-feeds’ this to you. It’s so easy … Apologies for all the puns today. I can’t stop!


And they aren’t the only examples. You can create your own superfood combo, for a small nutrient dense snack:
Combine a low glycemic fruit (like an apple/berries of any kind) with some nuts / seeds, and source of protein if possible.


This just shows that there really are no excuses. Anyone can throw a bag of almonds / couple of apples in their bag before they head off for the day. It takes 2 seconds!


4. Failing to Plan = Planning to Fail … So Plan.

One may think this is common sense. But no. As often happens, the extent of human intelligence can be overestimated.


What do I mean by this?
Well, only the prize-jackass boards his 8 hour flight, realises he’s a little hungry, asks the air hostess whether there’s food served, only to be told there isn’t! This kind of preparation is resemblant of the kind of forethought a child would possess.


So my advice is to take a bit of forethought and responsibility for yourself.

  • You can google search the area in question for local restaurants.
  • You can plan the hotel you’re staying at based around whether they can accommodate you.
  • Another great strategy is to book somewhere to stay that has a kitchen or kitchenette. All you need to do then is pull in a few basic groceries, and it’s as if you’re at home. You have all you need at your disposal.

Not everyone needs to stay in a hotel room with a kitchenette. I’m not trying to render normal hotels obsolete! I’m just saying that you can somewhat customise and have control over your nutrition when travelling, by taking one or more of the above steps.


This can be as simple as phoning the hotel to ask about their breakfast options, or calling a restaurant (before you book a table) to ask if they do x / y / z in a specific way.
You’ll find that they can usually accommodate.

If you don’t ask, you don’t get.

I can’t count the amount of times I’ve had the following conversation in restaurants:

Me: “What is the *insert-food-name* cooked in?”
Waiter/waitress: “Vegetable oil”
Me: “Can you cook it in olive oil / coconut oil instead?”
Waiter/waitress: “Yes.”


Lots of busy people think that it’s impossible to keep in shape, due to the fact their lives include travelling / long hours at work


The reality is that when there’s a will, there’s a way.

You and I are not the only ones in the world who have stressful jobs, lead hectic lifestyles, and don’t have their own chef.

Many do! And they manage.


Combine the tips I’ve given you with a little consideration of where life is going to take you today/tomorrow, and you won’t have any problems eating healthily and staying on top of things, whatever the circumstance.

Jack Galloway

Jack Galloway

Jack Galloway is a pioneer of health within the context of the 21st century, specialising in holistic health programmes and body transformation programmes. He has an extensive skill base in nutrition, exercise physiology and functional medicine, and has helped hundreds of clients transform their health and physiques.
Jack Galloway


London, UK - Health Pioneer | Clinical Nutritionist | Personal trainer | Coach | Musician
@benmwiggins I'll send you the link when I've done it buddy! Hope you're well, mate - 3 years ago
Jack Galloway
Jack Galloway

Latest posts by Jack Galloway (see all)