Arrive at the airport ready to go with your printed boarding pass in hand and healthy snacks in your carry on. When your stomach begins to growl you won’t have to settle for salty peanuts or pretzels. Try these healthy snacks for fit flights.
Oatmeal: Full of fiber and slow digesting complex carbs to keep you full, this is the perfect snack. Pack dry oatmeal in a Ziplock bag. On the plane ask for a cup of hot water. Stir in the oats, and voilà, a hearty meal.
Protein Powder: Skip the icy blended version and keep it simple. Bring a blender bottle and travel packet of protein powder. Add water, shake, and enjoy. It’s not as tasty as your morning shake mixed with fruit and flaxseeds, but it does the trick.
Fruit Toss an apple or banana in your bag for a quick, energizing snack.
Protein Packed Banana Breakfast Muffin: You won’t find these muffins at the coffee shop in the airport. This jumbo-sized muffin is a complete meal offering protein, complex carbs, and healthy fats. (See recipe)
Energy Balls: Skip the processed snack bars with a shelf life of eternity. These tasty treats are bursting with antioxidants and omega-3 fatty acids. (See recipe)
Pack your bags full of the vacation essentials: sunscreen, hat, and bathing suit, but don’t leave behind the fitness essentials: a TRX for an “anywhere” travel workout and healthy snacks for the trip. Keep your healthy habits intact wherever your travels may take you.
Protein Packed Banana Breakfast Muffin
(Makes 1 serving)
1 large egg
2 egg whites
¼ cup rolled oats (or quinoa flakes)
1 T all-natural unsweetened applesauce
½ ripe banana
1 T ground flaxseed
t ground cinnamon
- Set oven to 400 degrees. Spray a mini loaf pan with nonstick cooking spray. Set aside.
- Add ½ banana to a medium sized bowl, mash with a fork.
-Add the remaining ingredients to the bowl. Stir until smooth.
- Add mixture to a single mini loaf pan.
- Place in oven, bake at 400 degrees for 25-30 minutes or until done. (Test with toothpick. When it comes out clean the muffin is ready.)
320 calories, 19g protein, 34g carbs, 12g fat
(Makes 18 1-½ inch balls)
1 cup unsweetened shredded coconut
1 cup dried unsweetened cranberries
2 oz. dark chocolate
2 cups pitted dates
2 T ground flaxseed
1 cup blanched almonds
1 cup unsalted raw cashews
1 cup sunflower seeds
1 t vanilla extract
- Add shredded coconut to a medium sized bowl and set aside.
- In a food processor combine all ingredients except the shredded coconut. Pulse until coarsely ground. - When done add contents to a large mixing bowl.
- Line a baking sheet with parchment paper.
- Roll mixture into 1-½ inch balls. Roll each individual ball in the shredded coconut to cover. Place on baking sheet ½ inch apart.
- Refrigerate for at least 1 hour.
* Once chilled the energy balls can be wrapped individually for a quick snack on the go. Keep chilled until eaten.
151 calories, 3.5g protein, 15g carbs, 9.5g fat
Originally published in March/April 2013