Prepare for Takeoff!

“Ladies and gentlemen, prepare for takeoff!” I love hearing that preparatory phrase every time I hop on a plane and take to the skies. Whether it’s a trip across the country or across the world, tasting and experiencing other cultures and regions gets my heart racing. Despite how exhilarating flying can be, it can also prove extremely frustrating. It typically leads to poor eating habits in the airport leading to lots of indulgence and later regrets. 

Over the past several weeks, I’ve traveled to Denver and Chicago for both business and pleasure. Meandering around various airports has brought to my attention that eating healthy, satisfying meals is no walk in the park. So here is my personal roundup of healthy options you can find at the airport, as well as packable snacks that will curb your cravings. 

Grab & Go Snacks 

  • Carrots & Celery 
  • Apple & Peanut/Almond Butter
  • Popcorn 
  • Hummus & Pretzel Thins
  • Fresh Fruit 
  • Rice cakes 
  • Dried edamame
  • Dates, Almonds, & String Cheese
  • Larabar’s 


Their menu offers a variety of crepes, smoothies, yogurt, and more. Look for items high in nutrients and low in fat and sugar!

Oh Kale Smoothie
Calories: 260
Carbs: 65g
Sugar: 43g
Vitamin A: 140%
Orange Sunrise Smoothie
Calories: 250
Carbs: 55g
Sugar: 45g
Vitamin C: 150%
Egg White Florentine Breakfast Crepe
Calories: 280
Carbs: 25g
Protein: 23g
Vitamin A & Calcium: 15% RDA

Cibo Express Gourmet Market 


Featuring local, organic, GF, and vegan options from the surrounding area of the airport where it’s located. Options include Vegan Kale Salad, Vegetable Kabobs, Yogurt, Naked Juices, raw snacks, Veggie Sushi, etc. Located at Chicago O’Hare and LaGuardia NYC.


Jamba Juice

Berry UpBEET Smoothie
Calories: 240
Carbs: 52g
Fiber: 9g (34% of RDA)
Great Greens Juice
Calories: 110
Carbs: 24g
Vitamin A: 70%
Vitamin C: 45%
Orange Carrot Karma Smoothie
Calories: 180
Carbs: 43g
Vitamin A: 430%
Vitamin C: 90%

Einstein Brothers

Seriously one of my favorite bagel places probably because we had one on our college campus. Sweet memories. Here are some healthy options that their company boasts. Also, don’t forget to get a cup of their Vanilla Hazelnut drip coffee!


Asparagus and Mushroom Egg White Sandwich 
Calories: 380
Carbs: 41g
Fiber: 6g (24% RDA)
Protein: 21g
Strawberry Chicken Salad
Calories: 320
Carbs: 37g
Fat: 12g
Protein: 17g
Greek Yogurt, Honey, & Granola
Calories: 270
Carbs: 49g
Fat: 3g
Protein: 16g



No matter how much I hate how “common” Starbucks is, I just can’t get enough of it! Love their Skinny Cinnamon Dulce Lattes. Love their Unsweetened Passionfruit Iced Tea. Love that they offer healthy breakfast and lunch items too! Also here is an article featuring iced Starbucks drinks that you can savor without the guilt on POPSugar. We all know iced is the only option sometimes for these hot summer months!

Edamame Hummus Wrap
Calories: 460
Carbs: 47g
Protein: 7g
Vitamin C: 60% 
Classic Whole-Grain Oatmeal
Calories: 160
Fat: 2.5g
Fiber: 4g
Iron: 15%
Egg & Cheddar Breakfast Sandwich
Calories: 280
Fat: 13g
Carbs: 27g
Protein: 12g


Before you completely disregard this post, I just have to say there really are healthy options available at McDonald’s. Shocker I know, but these and many other items have been added to their menu over the past couple of years as an initiative to improve the health of their customers by providing alternatives to the standard burger-and-fries menu.

Also, here is an article I found done by Huffington Post that details 10 meal options at McDonald’s approved by nutritionists. 

Artisan Grilled Chicken Sandwich
Calories: 360
Protein: 32g
Calcium: 20% of RDA
Carbs: 43g
Fruit & Maple Oatmeal
Calories: 290
Carbs: 58g
Fat: 1.5g
Sodium: 160mg
Premium Southwest Salad with Grilled Chicken
Calories: 330
Protein: 32g
Fiber: 7g (26% of RDA)
Carbs: 26g
Stay Away From: burgers, fried food, shakes, high fat foods, carbonated beverages, beans, alcohol, and refined carbs. These can cause bloating and unnecessary discomfort while traveling. 
The key is to look for something that resembles it’s original form. So an example would be that steel cut oats with blueberries on top would be better than a blueberry cake donut from Dunkin Donuts. If you start your next business trip or vacation with that mindset, who knows how much more energized you may be. Your body will thank you later!
PRO TIP: Research nutrition facts ahead of time to help you you make more informed decisions when eating out! 
Safe travels
XO, Kitchy Living

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