Being prepared and packing lots of high protein, lower carb snacks is crucial (in our humble opinion) to avoid getting hangry while traveling! We love this time of year - summer months are always full of travel, adventure, and fun, and this summer will be no exception. We asked the amazing Target100 coaches and Liz Josefsberg, our founder, what are their favorite snacks to pack for travel.
Our coaches are sharing their favorite snack ideas for everyone, kids and adults alike. We also got some great lower sodium and vegetarian + vegan choices. The focus for our travel snacks is higher in protein (aiming for at least 15 grams if possible), lower in carbs (looking to keep around 20 grams or less), as well as being good sources of fiber and healthy fats to promote satiety and a regular gut function.
Within the Target100, we focus on 6 pillars for lasting health and weight loss in your Wellness Wheel – food, water, sleep, stress, movement, and exercise. (You can learn more about Target100 here). The food pillar can feel particularly tricky when traveling as we can get out of our usual routine. For this very reason, our coaches are are big fans of planning ahead and packing lots of shelf-stable snacks!
10 Low Carb, High Protein, Energy Boosting Travel Snacks
Beef jerky
A classic high-protein snack that requires no refrigeration. If you have heart health concerns, keep an eye on the sodium content. We like the Krave brand for its variety of flavors. The entire Josefsberg family are fans of CHOMPS jerky sticks that are single serving and great for kids and adults alike.
Single serving packets of nuts and seeds
We are huge fans of almonds, cashews, walnuts, and pumpkins seeds. These nuts and seeds are rich in protein, healthy fats, and fiber. Our team stocks up on the single serving packets in our suitcases and carryon bags for ease of snacking when hungry strikes!
Target100 Tip: Look for dry roasted, unsalted varieties if you are watching your sodium intake. We like the Oh! Nuts variety packets or Blue Diamond lightly salted almond packs.
Greek yogurt
A few of our Target100 coaches pack a cooler for road trips and include individual containers of Greek yogurt. Greek yogurt is higher in protein compared with regular yogurt, so you already are starting ahead of the pack with this snack! We prefer grabbing plain yogurt and adding flavor to it whether berries (it is berry season!), some nuts, or a scoop of protein powder.
Target100 Tip: Some of our team loves bringing protein powder in either single serving pouches or pre-portioned scoops in individual baggies. This way we can just add water for a quick protein shake or add to yogurt or oats (hot water is needed to make oatmeal) for a protein boost.
Protein bars
You cannot go wrong with packing several protein bars in your bag. They are a great choice for travel as well as a quick snack when you are out and about exploring. Look for bars with at least 15 grams of protein and low added sugar content.
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Quest Nutrition: Quest bars usually ranging from 15 to 20 grams of protein per bar. -
ONE Brands: ONE bars typically provide around 20 grams of protein per bar and have relatively few carbs.
Peanut butter or almond butter packets
Our team members have been known to just eat the peanut butter straight out of the packet (honestly a great energy source for hikes!), but it also pairs well with fruit slices or rice cakes. We are big fans of Justin’s Nut Butter packets or Rx Nut Butter packets.
Trail mix
Make your own mix with nuts, seeds, and dried fruits, and add in some protein-rich options like pumpkin seeds or soy nuts. Try with Moon Cheese added in (these little cheese nuggets are higher in sodium so skip adding them if you are watching your sodium intake) for a savory crunch.
Target100 Tip: We like to add roasted chickpeas or edamame to trail mix for an added boost of fiber and protein. They are great high protein, lower carb choices for those with nut allergies.
Protein muffins
Bake muffins using protein powder, oats, and nuts, and pack them for the trip. We love these strawberry protein muffins up on our blog.
Ok, these next 3 ideas our team loves BUT you do need to use your discretion when packing and where you plan on snacking. Eggs and tuna are low carb, high protein, and portable but also quite smelly, especially in confined spaces. So, if you want to keep the peace with your neighbors on the airplane or in the car, check with others and use your best judgement whether to crack open the pack of tuna or munch on that egg.
Tuna pouches
Try a flavored option (be sure to check the Ingredient List for added sugar and lower sodium choices) or bring along a jar of your favorite seasoning to sprinkle on the tuna. We love Everything but the Bagel seasoning on just about, well, everything! Try with Whisps for a low carb crunch instead of crackers.
Hard-boiled eggs
You can cook a few in advance and keep them chilled for the journey. You also can find small containers of hardboiled eggs at most convenience stores or coffee shops.
Turkey or chicken roll-ups
Wrap slices of deli turkey or chicken around cheese sticks or veggies. These work well for car trips if you have room for a cooler or a shorter plane flight. If you are vegetarian or vegan, try the veg deli and cheese slice roll ups in an almond flour or cauliflower tortilla to keep it all together 😊.
We hope wherever your travels take you this summer and beyond, it is a trip full of memories, laughter, and fills you with joy. Remember to stay hydrated during travel too! Bring along plenty of water or other low-sugar beverages to complement your high-protein snacks.
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