Healthy High Protein Airplane Travel snacks
The complete list of approved foods you can take in your carry-on bag. These snacks are healthy, high in protein, and delicious. Plus, they can help you stick to your weight loss plan, even while traveling.
Last week I took a flight to Boston for the Boston Marathon! It was very important for me to eat healthy on the flight because I was about to run 26 miles, and the healthier I can eat, the easier it is for me to run. (Seriously, have you ever tried to run after a junk food binge?! LOL. I definitely feel like a slug.
So, I headed to the grocery store. My main goal was to find some quick, portable, airplane friendly protein. Carbs are easy to find, and I rarely need to go out of my way to get some carbs. So, protein had to be a priority.
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Protein ideas for your carry-on (shelf stable, room temp):
- Turkey Jerky
- Built bar/protein bars
- Quest Chips
- 100 Calorie Nut packs
- String Cheese (if you’re OK eating this at room temperature, which I am!)
- Single serving nut butter
- Portable Protein packs
- Laughing cow cheese wedges (OK at room temperature, and I use it to dip carrots in.)
Other protein ideas to eat right away, or keep cold inside an insulated lunch bag
- Hard boiled eggs
- Laughing cow cheese
- String Cheese
- Pre-made salads
And here’s the carry on bag, airport/airplane friendly healthy carbs:
- Roasted seaweed snack
- Smart Food Popcorn bags
- Guacamole container
- Rice Cakes
- 100 calorie pretzel bags
- Packaged pickles
- Fruit cups like pomegranate seeds, pears, peaches, etc.
- Fruit like apples, oranges, or berries. (bananas and pears do NOT travel well)
- Dried fruit (Dried apricots, raisins, craisins, dried pineapple, peaches, mangos)
- Roasted chickpeas
When the flight attendant offers you a snack, here’s my favorite airline options:
- Nuts !
- Granola bars
What I don’t like to take on the airplane:
- Liquified foods like yogurts and applesauce. While I understand you can take these in single serving, under 3 ounce options, I find it easier to not bother at all. Most yogurts are 5+ ounces, so I just don’t consider it at all.
- Tuna packets, not everyone likes the smell!
- Muffins- MESSY!!
TSA Guidelines
Truthfully, you can bring almost ANY food through TSA within the continental United States (here’s their complete food guidelines). Almost any food item can be in your check-on bag. For your carry-on bag however, some food could be subject to further screening.
The general list of approved carry-on foods are:
- bread
- candy
- cereal
- Solid cheeses
- Solid Chocolates
- Coffee beans/grounds
- An Empty thermos or water bottle
- Cooked meats, vegetables, or seafood
- Cookies
- Crackers
- dried fruit
- Fresh eggs
- Gum
- Nuts
- Pies and cakes
- Pet food
- Pizza
- Salt
- Sandwiches
- Snack bars
- Solid snacks
- Spices
- tamales
- Tea
Those that are allowed in a carry on bag, but may require additional screening include:
- Canned food
- creamy cheese (under 3.4 oz)
- Chocolate (under 3.4 oz if creamy)
- Creamy dips/spreads (under 3.4 oz)
- Fruits or veggies (unless flying from Hawaii, Puerto Rico, or the U.S. Virgin Islands to the United States)
- Fresh meat or seafood (if packed in ice, ice must be solid)
- Frozen food (if packed in ice, ice must be solid)
- Gel Ice packs- must be frozen solid. If partially defrosted, must met the 3-1-1 liquid requirements)
- Honey (must be under 3.4 oz)
- Hummus (must be under 3.4 oz)
- Ice cream (Must be under 3.4 oz)
- Jams and Jellies (must be under 3.4 oz)
- Juice (must be under 3.4 oz)
- Maple syrup (must be under 3.4 oz)
- Oil/Vinegar (must be under 3.4 oz)
- Peanut butter (must be under 3.4 oz)
- Protein powder (must be able to remove from your bag to screen, preferably in a see-through bag.
- Salad dressing (must be under 3.4 oz)
- Salsa (must be under 3.4 oz)
- Soda (must be under 3.4 oz)
- Soup (must be under 3.4 oz)
- Yogurt (must be under 3.4 oz)
What is the 3-1-1 liquids requirements.
- 3.4 ounces or less per container
- 1 quart size, clear, plastic, zip top bag (all liquids must fit in bag)
- 1 bag per passenger
Hope that helps! What would you bring on your next flight to stay on your diet?
