Whether you’re travelling for work, taking a vacation, or just spending a long day running around away from home, having the right snacks on hand can not only keep your nutritional plan on track, but can give you the energy and sustenance to carry you through your travels more effectively.

Rather than spontaneously grabbing something on the fly, which is bound to be a less than optimal choice, get into the habit of preparing ahead and taking good nutrition with you.

Here are 5 quick and easy snacks that are simple to prepare and easy to travel with.

Hard Boiled Eggs

Who would have thought there are so many different ways to boil an egg? I was taught to put my eggs in a pot of water, bring it to a boil, reduce it to low, and cover for 20 minutes. I’ve made eggs like this forever, but it was always a crap shoot as to how well they would peel. I’ve added vinegar to the water. I’ve added salt to the water. I’ve immersed the eggs in ice water after cooking. But nothing seemed to help with any consistency.

And then I read somewhere about another method to boil eggs. My life has been so much happier since! I roll these on the counter and the shell breaks easily away from the egg.

Here’s how you do it:

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Pittsburgh Health Coach
Easy Peel Hard Boiled Eggs
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 

This cooking method yields perfectly peeling eggs just about every time.

Cuisine: American
Servings: 12 Eggs
Calories: 78 kcal
Ingredients
  • 12 Eggs organic, free range if possible
Instructions
  1. Bring a pot of water to a full boil.

  2. Using a spoon, carefully lower eggs into boiling water.

  3. Simmer uncovered for 15 minutes.

  4. Remove eggs and place in glass container to cool.

  5. Store in the refrigerator for a quick and easy snack for the week. 

Nutrition Facts
Easy Peel Hard Boiled Eggs
Amount Per Serving (1 egg)
Calories 78 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1.6g 8%
Polyunsaturated Fat 0.7g
Monounsaturated Fat 2g
Cholesterol 187mg 62%
Sodium 62mg 3%
Potassium 63mg 2%
Total Carbohydrates 0.6g 0%
Sugars 0.6g
Protein 6g 12%
Vitamin A 5%
Calcium 2%
Iron 3%
* Percent Daily Values are based on a 2000 calorie diet.

Chicken Strips

Chicken is another great source of protein. I tend to eat a lot of chicken thighs, but for grab-and-go foods, I like to use the breast. It’s just easier and less messy to eat with your hands. The tenderloin also works well for this, but keep in mind that it has a big tendon that you will want to trim away.

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Primal Health Coach
Spicy Chicken Strips
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

When I was a kid, it seemed like we had fried chicken at every picnic or outing. It's one of those foods I always enjoyed eating chilled right out of the cooler. These chicken strips are a great alternative to fried chicken. They are perfect to throw in a cooler and eat with your fingers, as they make for a good protein pick-me-up for hiking and other outdoor activities. 

Course: Snack
Cuisine: American
Servings: 4
Calories: 142 kcal
Ingredients
  • 4 Chicken Breast organic, free range
  • 1 tbsp Coconut Oil
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • 1/2 tsp Mustard Powder
  • 1/2 tsp Cayenne Powder
  • Sea Salt and Black Pepper to taste
Instructions
  1. Clean and trim chicken

  2. Cut chicken into lengthwise strips about 1/2" thick

  3. Season both sides of chicken with garlic, onion, mustard, cayenne, salt, and pepper

  4. Warm skillet over medium heat

  5. Add coconut oil to coat bottom of skillet

  6. Add chicken strips and brown until they release from the pan

  7. Turn chicken to brown the other side

  8. Remove from pan, let cool, and refrigerate

Recipe Notes

The 1/2 tsp measurement on the spices is an estimate. I rarely measure when I'm cooking, but rather sprinkle the meat with seasoning. You may want to add more or less, depending on your taste.

Nutrition Facts
Spicy Chicken Strips
Amount Per Serving (1 breast, about 4 strips)
Calories 142 Calories from Fat 28
% Daily Value*
Total Fat 3.1g 5%
Saturated Fat 0.9g 5%
Polyunsaturated Fat 0.7g
Monounsaturated Fat 1.1g
Cholesterol 73mg 24%
Sodium 64mg 3%
Potassium 220mg 6%
Protein 27g 54%
Calcium 1%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
Primal Health Coach Pittsburgh
This turkey jerky from Trader Joe’s is a healthier option than most commercially available jerky.

Jerky

Jerky is a fantastic snack to take on the run. It doesn’t need to be refrigerated (although it’s best kept cooled if you are out in stifling heat) and is a good source of protein. But be careful. Most run of the mill jerky is loaded with sodium, MSG, nitrites, artificial coloring, and other less than ideal ingredients.

Look for 100% grass fed beef jerky with all natural ingredients. Bison and turkey jerky is also tasty if you’re not into beef. Homemade venison jerky is another great option.

Nuts and Trail Mix

Pittsburgh Health Coach
Making your own trail mix is simple and is a better option than the high sugar mixes you find in the store.

Nuts are a wonderful source of healthy fats and moderate protein.  A good mix of walnuts, cashews, macadamia nuts, almonds, and sunflower seeds goes a long way toward curbing hunger and giving you sustained energy when you’re on the go. Peanuts are a legume and can aggravate gut sensitivity in many people, so you might want to shy away from them.

To make a simple trail mix, start with the mixed nuts and add some organic, unsweetened goodies. Some flavorful additions are shredded coconut, raisins, dark cocoa chips, and cinnamon.

Veggie Sticks

Pittsburgh Fat Loss
A homemade dip can add some healthy fat to your veggie snack.

It doesn’t get any easier than this. Clean and slice a variety of veggies so that they are easy to grab and eat. Carrots, celery, and bell peppers work really well. Veggies won’t hold you very long if you are physically active because they lack the protein and fats that contribute to satiety. But when eaten alongside your chicken strips or eggs, they make for a well-rounded snack.

Remember, eating well isn’t complicated but it does take some planning and preparation. Give your snacks the same attention you give your main dishes, and you’ll avoid the trap of undermining your progress when you’re on the road.

Be Your Best,

Primal Health Coach


Joe Tsai, D.C, PHC
Joe Tsai, D.C, PHC

Dr. Joe Tsai is a chiropractor and health coach dedicated to helping you live up to your maximum potential. You can contact him directly at drtsai@eatsleepmoverepeat.com.

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