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Nutrition On The Fly: 5 Surefire Tactics To Eat Clean, Lean, And Healthy At The Airport

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2. Cook & Carry-On

airport eating, healthy eating travel, travel eating, travel food, airport food, healthy airport food, food travel, food shops, airport restaurants, travel snacks, healthy snacks on the go, food & travel

You know the cliché: failure to prepare is preparing to fail.

That’s particularly accurate when it comes to traveling and in in particular, navigating the minefield that is TSA and airport security.

Most people don’t know this, but TSA allows you to bring food through security as long as it’s wrapped or sealed in a tupperware. It just needs to be non-liquid and go through the x-ray machine.

That instantly gives you about a million different possibilities for 1-2 lean meals. If you’re someone who’s used to meal prepping and is willing to do it, your #1 option for a long flight should always be to cook something lean beforehand and throw it in a tupperware or Ziploc bag.

Here are a few quick, protein-packed meal ideas:

  • Almond butter and banana sandwich on whole grain
  • Tuna and avocado sandwich on whole grain
  • Tuna pasta salad (tuna, pasta, shredded veggies, avocado, olive oil, balsamic)
  • Grilled chicken with quinoa, salad, roasted veggies
  • Salmon with brown rice and veggies
  • Lean sushi
  • Carrots, celery, and hummus
  • Apple and banana with peanut/almond butter
  • Omelettes and hard-boiled eggs
  • Plain Greek yogurt with berries and honey

One caveat. Don’t be the dude that makes the entire plane smell utterly horrible. If you’re bringing fish, please eat it in the terminal before you’re on the plane.

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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
  • Kenny

    As I travel a lot, I have been doing most of this, almost to the T. The only small difference is that I make my own protein bars to know exactly what is in them. Or, now a days, I will take the Clif Bars that are closest to what I make at home.

    Even while at the destination city, I will work out, and also skip ‘restaurant meals’ to the point that I will challenge myself on how many days of travel I can do without eating out. And, it has worked SO WELL for me since it is the UNKNOWN in the restaurant foods that kills the program / lean-it-up (pun intended) and throws one off balance.

    Yes, it defeats the purpose to be finally arriving at a place in life to have a “corporate expense account’ and ‘skip out on good foods’. But, that is a way to live longer.

    Today marks my 7th year on the home-grown-program that I picked up from all sorts of places, but mostly from Lean It Up, and I am at a 68.4 pound weight loss from 217.6 to 149.2 with the lowest weight being a few days ago at 148.6. My idea is 154, and my BMI is 2.1 now, so it is all good.

    Thanks for EVERYTHING you do for everyone at Lean It Up, and keep up the great work. We still NEED lots of people to be listening to all of you guys (us guys and gals) and implement. So, the road ahead is almost like solving world hunger when it comes to nutrition and fitness!!!!!



    • Hey Kenny,

      I’m so impressed with all of your hard work and discipline, that’s a MASSIVE change and improvement. You should be incredibly proud.

      I couldn’t agree with you more — controlling what goes into your body is such a massive aspect of nutrition. But don’t discount how hard it is to consistently skip restaurant meals and stay on point when you’re traveling, major props to you for doing that well.

      And I can’t tell you how much I appreciate the kind words. All of the work I do here at LIUP is to benefit you guys, so glad to here it’s working for you. Keep up all of the hard work!


  • siska

    Helpful nutritional tips for travelers like sprei anti ompol