Travelling Tips

Traveling by plane:

There are a lot of misconceptions about what you can bring through security, and you can bring a lot more than you may think. In Canada, as long as it’s not liquid or cream-based, you can bring any meals or snacks with you... from your chicken and rice to your apple and almonds.

Here are some easy and simple ideas of what you can pack in your carry-on:

  • Protein bars
  • Fruits
  • Vegetables
  • Nuts
  • Cans of tuna
  • Sandwiches and wraps
  • Cooked lean meats
  • Cooked grains like rice and potatoes
  • Turkey jerky or turkey bites
  • Protein powders
  • Dry oats
  • Rice cakes


  • You can still bring things like peanut butter, however, since it’s considered a liquid, you need to have it in a labeled container under 100ml. 
  • Freeze your meat before putting it into a cooler to take it through security. This way, it will gradually defrost and stay fresh (especially if you have a long travel day).
  • You can even bring plastic bags and, once through security, go to a coffee shop or restaurant and ask for ice. Then, you can fill them and use them as ice packs!

When traveling internationally, each country has different food allowances. However, the majority of the time you can bring these foods on the plane with you, as long as the food is finished before you land.

If you don’t want to pack meals or snacks for the plane ride, that’s okay too. There are plenty of healthy snack options inside the airport at any convenience store, including:

  • Sandwiches
  • Salads
  • Hard-boiled eggs
  • Yogurts
  • Fruits
  • Vegetables with dip
  • Protein bars
  • Granola Bars

One frequently asked question is “can I bring my supplements?

Yes, you can bring them all! You can bring all your vitamins, protein powders, BCAAs, Greens etc. I like to portion out samples of whatever powders I need into small labelled baggies to save space. Continuing with your daily vitamin regimen will help prevent nutrient deficiencies and keep your immune system strong.

We’ve covered some nutrition hacks for the journey, now we will discuss some tips for once you arrive at your destination.

If you are staying in a hotel:

Most have mini-fridges and microwaves and, if not, you can request one. You can do a quick grocery shop to have stock up on healthy convenience food. This will also help you avoid spending so much money ordering from a restaurant for each meal.

A couple of easy hotel breakfast ideas are:

  • Oats with protein: simply use hot water from a coffee machine, then mix in your protein powder and top with fruits, nuts and/or seeds
  • Or hit the hotel continental breakfast and get hard-boiled eggs, with fruit with peanut butter. They even have Greek yogurts and fruits that you can grab for a snack later in the day.

Some healthy lunch and dinner ideas are:

  • Oven-roasted deli meats, cans of tuna, hummus with bread, pitas or wraps. 
  • Roasted chicken paired with a pre-made salad kit or microwaveable rice are quick and easy dinner ideas with no cooking involved.
  • Most grocery stores even have ready-made meals and sushi or sashimi.

While you are at the store, don’t forget to stock up on snacks like fruits, vegetables, yogurts, protein bars, nuts etc.

Airbnb's you can treat just like home as most contain a full kitchen.

Hit the grocery store and load up on the essentials from your normal eating plan. Keep it simple and prepare for a few days to make the best use of your time.

Another option is meal prep services:

Most major cities have companies that will deliver specific meals right to your door. These need to be pre-ordered usually a week in advance and come frozen. It’s a more costly option than grocery shopping but cheaper than dining out.

It’s a convenient option because it saves time, involves little work, and takes the stress away from finding and preparing healthy meals. You can customize the meals to be your exact portions!

If you chose to dine out at restaurants or you’re staying at an all-inclusive resort, here are a few things to consider:

  • Prioritize proteins. A serving is about the size of the palm of your hand.
  • Eat lots of vegetables.
  • When choosing carbs, a cupped hand is equivalent to 1 serving of carbs. 
  • When possible, order things like dressings, cheeses, butter, mayo on the side. A thumb-sized portion is equivalent to 1 serving of fats. 
  • You can also request foods to be prepared without butter or oils.

The last tip is to move your body every day to feel energized and accomplished while you are away.

This doesn’t need to be an intense workout, there are so many ways to move the body while on vacation. 

  • Go for a long walk or a hike while exploring
  • A workout or yoga routine from the GFIT APP
  • Hit a nearby, or hotel gym for a workout
  • Stretching or mobility work

As you can see, with a little bit of planning, there are plenty of ways to stay healthy and on top of your goals while traveling or on vacation.

Book a call with our Wellness Coordinator to learn more