Whether it’s a 6 a.m. croissant at the airport or crisps from a service station, travel has a knack for derailing even the most disciplined fitness routines.
Gym trainers are packed, healthy intentions set—but between long journeys, missed meals and irresistible local cuisine, good intentions are often lost somewhere between Duty Free and dessert.
However, UK-based meal delivery service Nutra Lean says it doesn’t have to be this way. According to food and meal prep expert Lynne Murphy, staying on track during travel is less about restriction and more about preparation—and it starts with what she calls the “protein-first snack kit”.
A simple travel fix: snack before you snack
The idea is deceptively simple: eat a high-protein snack before your main meal. This helps to curb extreme hunger and avoid impulse eating—like over-ordering at dinner because you haven’t eaten all day.
“The biggest challenge for travellers isn’t the meals themselves—it’s the hunger leading up to them,” explains Murphy. “By giving your body something nutrient-dense and satisfying beforehand, you’re priming yourself to make better decisions once the menu lands.”
What goes in a protein-first snack kit?
The snack kit is compact, easy to tailor, and built for convenience. Examples include:
- Hard-boiled eggs (stored in a travel container)
- Protein bars or cookies
- Greek yoghurt sachets
- Jerky or biltong
- Roasted chickpeas or edamame
- Vacuum-packed tuna or salmon
- Nutri Lean’s own high-protein bites or overnight oats
It’s not about replacing meals—it’s about taking the edge off hunger so you’re not making food decisions when you’re ravenous and craving fast carbs.
Why it works: the science of protein and satiety
There’s genuine science behind this approach. Protein consumption triggers satiety hormones like peptide YY and GLP-1, making you feel full sooner and reducing the likelihood of overeating. It also helps stabilise blood sugar, avoiding spikes and crashes that lead to snacking on sugary or starchy foods later.
For travellers aiming to maintain muscle or stick to a strength-training routine while away, the benefits are even greater. “Protein is the foundation of muscle maintenance and recovery,” says Murphy. “Keeping it consistent—even on the road—helps your body stay in the best state to retain lean mass.”
Travel trends with a health-first focus
With fitness-first travel continuing to gain momentum in 2025, more people are building health-conscious habits into their itineraries. From active holidays and wellness retreats to smart packing strategies, travellers want options that enhance their wellbeing—not sabotage it.
“People want flexibility, not food rules,” Murphy adds. “The protein-first kit gives you a buffer against poor decisions. It’s a small thing that makes a big difference—and still lets you enjoy the experiences that make travel so special.”
So, if your next trip is threatening to derail your health goals, consider packing smart instead of packing guilt. A well-timed snack could be the simplest way to stay lean while living out of a suitcase.