Chapter 8: Before Takeoff Nutrition (Free Chapter From My Newest Book)

Hey Folks, 

This week on the Eat To Evolve blog we are going to change things up a bit. I've released my newest book Ebook Fat Loss For Travelers, and you can grab your copy HERE

But my goal is always to deliver value and be of service to those around me first and foremost, for that reason I'm going to be releasing a few of the most impactful chapters from the book over the next few weeks.

You can use, and implement this information to make achieving fat loss while traveling much easier for yourself. Enjoy!

Chapter 8: Before Takeoff Nutrition

There’s no arguing that being prepared and having a plan is a critical aspect of staying on course, and continuing to make progress with your fat loss goals.

Most people would assume that the real need for preparation starts when you are in the plane, train or automobile, but I’ll have you consider it actually starts a few days before you even begin traveling.

Knowing what your plan is, and what foods to pack in your bag ensure that you have high quality nutritious food with you whenever needed.

A common roadblock I see with people is not knowing what foods to pack when they’re traveling. Not having a nutrition plan to follow leads to poor choices in the airport, and a potential cascade of worse choices along the way to your destination.

In this chapter we’re looking at what foods you should pack in your bag before the trip, what foods you can grab on the go to stay on course with your nutrition, and lastly the foods you want to avoid while traveling to your destination.
How to Pack Food for the Flight

The simpler you can make things for yourself, the easier this process of losing fat and  staying on point with your nutrition will be.

When your bag is packed with healthy and nutritious options that support your goals it helps to reduce the decisions you have to make around food.

Getting the right foods ahead of time and stashing them in your bag is like the golden ticket, skip the wily wonka chocolate bar though!

The reason I’m emphasizing packing your bag with food ahead of time is that airports and planes are overpriced food deserts.

This amount of grub you’ll need to pack will differ based on how far your destination is, and how hungry you tend to get.

It’s far better to be prepared and not need your food stash than to get unexpectedly ravenous and make poor choices to start the trip.

Another added benefit is that if you don’t need the foods you packed while traveling they can serve as a backup when you touch down in your destination and need a snack or are too busy to make it out for a meal.

These are all approved carry on items, and you won’t have any problems with the TSA. I’ve personally packed these in my bag for travel trips and never had any problems.

The metal gymnastic rings that I brought with me to Mexico however is a completely different story, and the TSA had some questions for me.

Before your travels head to the grocery store and grab some of the snacks listed below, toss them in your bag, and you’ll be good to go.

If you’re worried about some of these foods going bad, put the food in separate bag with an ice pack and they should last longer.


  • Hard boiled eggs

  • Meat and Fish Jerky (Sugar free, look for the EPIC brand at your local health food store)

  • Smoked salmon

  • Canned chicken or tuna

  • Canned Salmon

  • Sardines (Avoid any sardines in vegetable oils, water or olive oil is the best)

  • Kipper snacks  (Avoid any kipper in vegetable oils, water or olive oil is the best)

  • Oysters (Avoid any oysters in vegetable oils, water or olive oil are best )

  • Precooked Sausages (high quality and sugar free)

  • Precooked chicken or turkey breast

  • High quality deli meat (turkey, chicken, roast beef)

  • Primal Pacs

  • Steve’s Paleo good snack packs


  • Carrot sticks

  • Cucumber slices

  • Celery slices

  • Jicama sticks

  • Sugar snap peas

  • Cherry tomatoes

  • Pepper slices (red, green, yellow, orange)

  • Kale chips

  • Seaweed snacks (watch for sugar and vegetable oils)

  • Plantain chips (unsweetened)


  • Berries

  • Apple

  • Cherries

  • Apricots

  • Peach

  • Plum

  • Orange

  • Pear

  • Banana

  • Melon


  • Olives

  • Avocado

  • Shredded coconut (unsweetened)

  • Nuts (eaten in moderation, ½ handful max)

  • Coconut butter packet ( also named coconut manna or creamed coconut)

  • Coconut oil packet

As you can see there are a ton of different healthy and nutritious snacks you can pack ahead of time to make sure you’re armed and ready for any sudden hunger pangs.

Traveling early in the morning is a time when you could grab coffee and practice intermittent fasting based on your morning hunger levels, and if you choose to do so.

I would recommend you experiment with intermittent fasting a few times before traveling if you want to give it a shot.

Realizing fasting makes you miserable and ravenous while in the airport or train station during at the start of a  trip is not a recipe for success and could turn into some poor choices.


In Transit Nutrition

When it comes to making quality food choices at the airport or train station they are going to be few and far between.

Places like Starbucks or other coffee shops are likely your best bet. There may be the occasional place that has a salad or a meat and vegetable dish.

Because the options in transit are poor quality having your bag packed is the best option, but sometimes life doesn’t allow the best option.

Below are some foods you should be able to find in a coffee shop or mini mart in the airport or train station that are way better than the pastries and sugary drinks being sold.

  • Coffee (pretty much the fourth macronutrient)

  • Hard boiled eggs

  • Fruit

  • Meat and vegetable packs

  • Meat and cheese packs

  • Fruit and cheese pack

  • Nuts

  • Salads

  • Vegetable tray

  • Jerky

In a pinch these foods will help to tame hunger and make sure you stay on course towards your goals.  Don’t get too wound up about being perfect, and focus on making the best choice possible in that situation.

Travel Foods to Avoid

Knowing what to avoid can be just as valuable as knowing what to eat, and when traveling there is no shortage of the foods you want to avoid.

To avoid these poor choices, and make achieve sustainable fat loss buy the full Fat Loss For Travelers Ebook HERE

Part of the problem is that a lot of these foods have been touted as health foods for so long that people just accept them as such.

This is why being informed of what to avoid and having your bag packed with the right foods will put you far ahead of the game and set you up for success.

Foods to Avoid:

  • Fast Food (If you’ve made it this far in this book this shouldn’t come as a shocker)

  • Sandwiches and wraps made with poor quality ingredients (highly processed meats, calorie dense sauces and additives, no vegetables, poor quality grains)

  • Granola (loads of added sugar, processed carbs, lacks any real protein)

  • Fruit juice

  • Smoothies ( check the sugar content)

  • Green juices ( look at the sugar content on a smoothie or green juice, you’ll be shocked)

  • Flavored yogurt (packed full of sugars! The exceptions is plain Greek yogurt)

  • Snack packs (don’t even get me started on those 100 calories snack packs…)

  • Chips

  • Pastries

  • Muffins

  • Cereals

  • “Health bars” ( just take a look at the ingredients)

  • Fruit cups packed with added sugar

  • Trail mix (most of it is glorified candy)

Using this chapter you now have some ideas, and a list of the foods that you can pack ahead of time that will support your goals and make eating well on the road much easier.

It will require some extra planning to be prepared, but preparation is a key to success when it comes to sticking with a nutrition plan and losing fat sustainably.

As an added benefit if you pack your bag and don’t need to dip into your foods they can be used as a snack or meal for later.

You also have an idea of some viable food options in the airport or train station if you’re unprepared when hunger strikes before you take off to your destination.

Lastly you now know the foods to avoid, and watch out for when traveling, because they’re  everywhere and can easily trip you up.

This is a small chapter and a little taste of all the subjects covered in the full ebook Fat Loss For Travelers. It also includes:

  • How to stock your room with nutritious foods (whether you have a fridge or not)

  • Guide to ordering out at restaurants

  • Pre-made meal plans tailored to accessible foods

  • Workout plans using only body weight and hotel gyms

  • Tips for better sleep and stress reduction away from home

  • BONUS CHAPTER: How to party smarter and avoid the hangover while drinking

*Plus, everyone who purchases the book is invited to join a private Facebook support group.*

Grab your copy of the book HERE!