Food expert reveals the clever on-the-go strategy helping Brits stay lean while living out of a suitcase
Key Points:
- With travel season approaching, a food expert shares the go-to strategy that can keep holidaymakers on track with fitness and weight goals—even while eating out
- She suggests travellers pack a “Protein-First Snack Kit” to avoid junk food cravings, support muscle retention, and make smarter meal choices
- Food and meal prep expert says this one simple pre-meal habit can stop you from spiralling into convenience carb overload
Whether it’s an airport croissant at 6 a.m. or a bag of crisps on the train, holidays have a way of turning even the most health-conscious among us into snack gremlins. You might have the best of intentions—sneakers packed, gym pencilled in—but between missed meals, long travel days, and irresistible local treats, fitness goals often get lost somewhere between Duty Free and dessert.
But what if staying on track didn’t mean counting every calorie or skipping gelato in Rome? According to Nutri Lean, a UK-based meal delivery service known for its high-protein, macro-balanced meals, it all comes down to what you eat before you eat.
Lynne Murphy, food and meal prep expert at Nutri Lean, is sharing a deceptively simple habit that could make all the difference this travel season: packing a “Protein-First Snack Kit.”
The goal isn’t restricting joy or obsessing over food—it’s about setting yourself up with smart, satisfying options so you’re not starving when the menu lands. Here’s how it works…
Why We Fall Off The Wagon While Travelling
Fitness goals are easy to stick to in your daily routine—meal prep in the fridge, gym nearby, protein powder in reach. But travel throws that rhythm out the window. Delays, new time zones, and a lack of healthy options mean you’re more likely to grab a croissant than a chicken breast.
And when you’re hungry, your brain isn’t making balanced choices. Hunger spikes lead to impulse decisions: airport pastries, petrol station crisps, an extra portion at dinner because you “barely ate all day.” These moments add up, and before you know it, your body’s in a cycle of craving quick energy—usually carbs—and your fitness goals get sidelined.
What Is A “Protein-First Snack Kit”?
The idea is simple: pack a mini kit of high-protein snacks, and eat one item from it before every meal. This preemptive hit of protein keeps hunger in check and sets the tone for a more mindful main meal. It doesn’t replace your meal—it just takes the edge off.
Your kit can be tailored to taste and convenience. Think:
- Boiled eggs (in a travel container)
- Vacuum-packed tuna or salmon
- Protein bars or cookies
- Roasted chickpeas or edamame
- Greek yogurt sachets
- Jerky or biltong
- Nutri Lean’s own protein bites or overnight oats
The magic lies in the timing. “Eating a protein-rich snack before meals helps to regulate appetite and prevent that ravenous ‘I’ll eat anything’ mindset,” explains Lynne. “You’re more likely to order something balanced instead of reaching straight for the pasta and bread.”
Why Protein Works
There’s solid science behind it. Protein triggers the release of satiety hormones like peptide YY and GLP-1, which make you feel full faster. It also stabilises blood sugar, helping to avoid the spikes and crashes that lead to bingeing on sweets later.
And if you’re lifting weights or trying to maintain muscle while travelling, it’s even more essential. “Protein is the building block for muscle repair and maintenance. Keeping your intake consistent—even while travelling—means your body stays in a better state for muscle retention,” says Lynne.
Lynne Murphy, Food and Meal Prep Expert at Nutri Lean, Comments:
“Travelling doesn’t have to mean giving up on your fitness goals. Most people think it’s the meals that throw them off—but really, it’s the hunger leading up to them. That’s where a protein-first snack kit comes in. You’re giving your body what it needs before you’re in a decision-making situation. You’ll find yourself naturally gravitating toward better food choices, with less temptation to binge on fast carbs or snacks that won’t keep you full.
“It also ties into the current trend we’re seeing in fitness-first travel. People are still prioritising their health, even when on the move. Whether it’s active holidays, biohacking retreats, or simply packing smart, travellers in 2025 want options that support their goals, not sabotage them. A protein-first snack kit is just one example of how simple prep can go a long way.”
