Your Healthy Summer Travel Survival Guide
Travel season is here, and I'm sharing what to pack, how to plan, and my best backup strategies when nothing goes as expected.
Travel season is here, and whether you’re hopping on a plane, packing up the car, or relaxing at the beach with friends, staying true to your healthy habits can feel tricky.
We may know how to pack the right stuff, but what happens when your overnight oats get taken by the TSA? The salad spot has a 20-person line, or your beach day turns into a “mimosa, seltzer, cocktail, and wine” marathon?
It’s real life, which is exactly why I share these tried-and-true strategies with my clients and on Houston Life!
Pam’s Healthy Travel Tips Featured on Houston Life
Whether you’re traveling by car, plane, or relaxing in your beach chair, these simple ideas make it easier to stick to your healthy habits, so you feel good, stay energized, and stick to those health goals even while you’re gone. Let’s break it down into each group:
Car Travel
Plane Travel
Once You Arrive
1. Healthy Mediterranean Car Travel
What to Pack
A small cooler with:
Lean protein: turkey sandwiches, hard-boiled eggs, string cheese
Fresh fruit: apples, oranges, berries, bananas
Crunchy veggies with single-serve hummus or guac cups
Whole grain crackers, trail mix, or nut packs
Plenty of water bottles and sparkling water
Your favorite reusable water bottle to stay hydrated on long drives
How to Plan Ahead
Eat a good meal before you leave to avoid impulse snack stops.
Check your route for healthy pit stops. Grocery stores or markets are better than gas stations.
Pack a “just in case” bag with extra snacks so you’re covered if you hit traffic or delays.
Backup Strategies for the Road
Can’t find a healthy stop?
That’s when packing that cooler comes in handy! Grab a wrap, fruit, veggies, and a handful of nuts for your lunch! It’s less expensive and healthier than many on-the-road options.Didn’t have time to pack the cooler?
We get it. Sometimes, all of your best intentions to plan ahead and prep go awry, and there are times when you will need to or want to dine out during your summer travels. Check out our Top Fast Food Choices at Common Chains.
Tempted by gas station junk?
Bring fun snacks! Pack a new sparkling water flavor. Grab some air-popped popcorn, make a fun trail mix, or energy balls. Bring something you’ll look forward to eating.
2. Healthy Mediterranean Plane Travel
What to Pack
A travel snack bag in your carry-on:
Nut packs, trail mix
Whole grain crackers and string cheese
RX Bars
Jerkey
Single-serve hummus and carrots
PB&J sandwich (my tried and true for an on-the-go meal)
Dark chocolate bites
Pro Tip: Always pack a few nut-free snacks too. Some flights may ask passengers not to open nuts due to severe allergies onboard. It’s a good idea to have a backup.
An empty reusable water bottle to fill after security — aim for at least 2 liters a day to stay hydrated.
How to Plan Ahead
Have a protein-packed breakfast before you leave for the airport, or if your flight is later in the day, pack your lunch or dinner to have at the airport or on the plane.
Research airport restaurant options if you have a long layover. Look for fresh salads, protein boxes, or yogurt parfaits.
Fill up your reusable water bottle before the flight.
Backup Strategies for Flying
TSA took your overnight oats or yogurt?
It happens! Bring dry backups like nut butter packs, turkey and Swiss sandwich on whole wheat, or PB&J on whole wheat. Pair your sandwich with fruit and some crunchy vegetables to keep you full. Once you’re through security, the airport will often have Greek yogurt, hard-boiled eggs, or fresh fruit that you can grab, too.Stuck on the tarmac with only airplane snacks?
This is where that snack bag comes in handy. Nuts, crackers, jerky, or a protein bar will keep you going.Short flight with no food or beverage service?
Hooray for our snack bag and filled water bottle!
3. Once You Arrive
Stick with the Mediterranean Balance
Try to keep breakfast and lunch mostly in line with the Mediterranean diet:
Lean protein, veggies, whole grains, healthy fats.
Dinner out is your time to enjoy local flavors and try new foods (in moderation, of course). Just add a veggie side or a salad when you can!
Plan Ahead for Restaurants & Movement
Research restaurants, grocery stores, and local markets. It’s one of the best ways to explore the culture and find fresh, whole foods.
Explore local walking and running trails, exercise classes, or nearby gyms during your stay.
Does your hotel or rental have a refrigerator? Stock up on healthy snacks upon arrival.
Keep Moving
Don’t let vacation mode stop your movement. Even 20 minutes a day can boost energy and help you feel like yourself.
Get creative:
Take a walk to grab morning coffee.
Explore the city on foot.
Stream a quick hotel room workout or join a local class.
Be Mindful of Alcohol
Family and friends might be sipping all day long, but that doesn’t mean you have to!
Have a glass of water between drinks.
Sparkling water and mocktails are great to sip on during the day
Choose wine or simple cocktails without sugary mixers.
Take a night off - plan to make a mocktail or simply enjoy water!
Prioritize Good Sleep
Travel can disrupt sleep, which affects everything from hunger to mood.
Aim for 7–9 hours a night.
Try to stick to a consistent bedtime.
Pack a calming essential oil, your favorite herbal tea, or use a meditation app to help you unwind.
Purposeful Next Steps
Sticking to your healthy habits while you travel isn’t about being perfect. It’s about being prepared, flexible, and kind to yourself when things don’t go as planned.
Pick one or two ideas you can try on your next trip — maybe it’s packing a snack bag for the plane, keeping a cooler in the car, or simply adding a morning walk to your vacation routine.
Share these tips with a travel buddy or family member so you’re in it together!
Make it fun! Try a new snack, a new sparkling water flavor, or explore a local market at your destination.
Wherever your summer takes you, you’ve got this!