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Simple Steps To Eat Well While Travelling

Mar 21, 2014   The W10 Team

Simple Steps To Eat Well While Travelling - W10 Personal Training Gym

Airports and planes are diet disaster zones but you don’t have to take a break from healthy food just because you’re going on holiday. Here’s our quick guide on how to survive eating on the go:

Be prepared and take a packed lunch. If you have a morning flight, try to eat breakfast at home but if it’s a super early take off, make something the night before and pack it in your hand luggage.

Same goes for evening flights; eat dinner before you leave if possible, otherwise take plane snacks (listed below) and maybe Google the airport’s restaurants prior to travelling so you’re not rushing around clueless and grabbing crisps and dime bars from WH Smith.

Mid-flight meals

During your flight instead of munching on the high calorie and relatively low nutrient food they serve, try these snacks that you can take with you and that won’t spoil during the flight:

  1. Cucumber sticks in a ziplock. Perfect food to hydrate you during the flight.
  2. Fruit in small pieces such as apples. Fruit is easy to digest while also aiding the hydration process.
  3. A little good quality dark chocolate for a little caffeine lift instead of reaching for coffee.
  4. A good quality protein bar. Quest online do very nutritious ones.
  5. On short flights wrap chunky slices of hard goat cheese in some turkey (M&S do a good, thin Turkey breast slice). Wrap again in a leaf of little gem lettuce for added crunch.
  6. Kale Salad: This is the best lunch type recipe to take with you as the kale doesn’t wilt and turn soggy like other salads would. Nor will the dressing explode all over your luggage!

Super-Kale Salad

Take enough raw chopped Kale as desired

Place into a bowl and massage for 1 minute with Olive oil (this stops the tough, rank, chewiness)

Add any other hard veggies such as peppers, cucumber, tomatoes and carrots

Sprinkle with small hand of pumpkin seeds or pine nuts (toasted for extra yumminess)

Add in some optional unsweetened cranberries

Toss the whole lot and season with a squeeze of lemon and dash of salt.

*If it’s a short flight add some protein such as grilled chicken, turkey and some avocado. Don’t bother on a long haul as it will turn bad very quickly.

8 simple mid-flight food dos and don’ts


  • Drink plenty of water
  • Bring a sachet of electrolytes to add to water during long haul flights (even dioralyte will do and they always sell it at Boots in the airport)
  • Snack on Cucumber to stay hydrated
  • Chew your food even more than usual as it can be harder to digest while flying


  • Coffee/Tea
  • Alcohol
  • Eating too many nuts, especially salty ones
  • Eating the fast food options on board such as microwaved cheeseburgers, eggs muffins etc.


If you have any questions on the above or would like some advice on how we could help you, visit our West London Gym or try a personal training session. Request a CALLBACK or EMAIL US we would love to hear from you.

Need some recipe ideas, check out our nutrition ebooks too.


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