How to Eat Well While Travelling (Without Turning into a Tupperware Queen)

Let’s face it — holidays are a break from routine, which is brilliant for the soul… but not always for the stomach. Airport pastries, hotel buffets, and “oh look, another ice cream” moments can leave you feeling bloated, sluggish, and like you’ve been rolled home instead of flown.

But here’s the truth: you don’t need to eat like a monk to stay on track. A few smart swaps and a bit of planning and you can still manage to eat well when travelling — without sacrificing fun, flavour or local treats.

1. Don’t Rely on the Airport for Nutrition

Airports are basically pastry palaces with a few salads thrown in to confuse us. If you turn up hungry, you’re at the mercy of whatever’s nearest the departure gate — usually a croissant or something beige and fried.

Try this instead:

• Eat a protein-rich meal before you leave home (eggs, Greek yoghurt, chicken salad).

• Bring your own snacks: protein bars, roasted chickpeas, boiled eggs (yes, really), oatcakes with nut butter, or even a little pot of overnight oats.

• Stay hydrated! Planes dehydrate you, so take a reusable water bottle and fill it after security.

Bonus: Packing your own bits saves money too — that £6 sandwich at Pret hits differently when you’ve got your own tuna wrap

2. Pack the Essentials

If you want to feel good while you’re away, a few items in your suitcase can be game changers:

• Protein sachets – Add to smoothies, oats, or yoghurt

• Greens powder or electrolyte sachets – Great for energy and digestion

• Mixed nuts – Easy to snack on when exploring

• Herbal teas – Especially for digestion or sleep

Think of it like a holiday survival kit — but instead of paracetamol and plasters, it’s for energy, mood, and keeping things moving 💩.

3. Aim for Balance, Not Perfection

You are on holiday, after all. That means enjoying the local food — but with a bit of strategy:

Try the “1-2 rule”:

• Choose 1 main indulgence per meal: alcohol, dessert or fried food — not all three.

• Pair it with 2 healthier choices: lean protein, veg, water, or fruit.

Example: Had a pizza for dinner? Great! Just skip the garlic bread and order a side salad or sparkling water instead of wine. Boom. Balance.

4. Watch the Liquid Calories

Cocktails, milkshakes, sugary iced coffees — they sneak up on you fast. Enjoy them, yes, but just notice them. That “refreshing pina colada” has the same calories as a meal — and fewer nutrients than a crisp.

Top tip: Swap in sparkling water with lime, black coffee over syrupy frappes, or alternate cocktails with water to pace yourself.

5. Don’t Skip Meals to “Make Up” for Indulgences

This one’s key. Skipping breakfast because you had a big dinner the night before? It often backfires with snacking or overeating later. Your body deserves fuel — especially when you're walking more, in the sun, or just being active.

6. Listen to Your Body (Even If It’s on Holiday Too)

Tummy feeling off? Energy crashing mid-afternoon? Mood swings after every gelato?

These are your body’s little nudges saying, “More protein, less sugar, please.” Try to include something nourishing at most meals — even if the rest of the plate is pure joy.

Final Thoughts From Your Nutritionist in Flip-Flops on how to eat well when travelling:

Holidays are meant to be enjoyed — and with a bit of awareness, you can feel good and eat well without stress or Tupperware.

It’s not about saying no to treats — it’s about saying yes to feeling good, even when you’re sipping something tropical by the pool.

Bon voyage — and remember, my Jen's Inner Circle members group isn’t going anywhere. If you need healthy recipes, travel snack ideas, or support while you’re away, I’m just a message away 💚