Life can be busy. Whether you’re on the school run, running to catch your train, frantically preparing for that big presentation you’ve got coming up, or simply need to fill that gap between lunch and dinner, there are occasions in life when having a snack is deemed acceptable. However, the majority of these hunger-craving moments share commonalities, such as lack of time and kitchen facilities. What’s more, if you happen to be counting your macros, finding a healthy snack that balances carbohydrates, fats, and protein can be surprisingly difficult while on-the-go.
That’s why we’ve done all the hard work for you and come up with some of the best travel snacks to keep you on track for hitting your macro targets. We’ve also categorized them according to each macronutrient so you can find the perfect snack to reach your goals.
On-The-Go Macro Snacks: High in Carbohydrates
Banana (~89 calories/100 grams)
Bananas are nature’s perfect ready-made travel snack! Not only are they already wrapped for transit, but they are also incredibly nutritious and tasty. Packed full of antioxidants, potassium, vitamins, and fiber, bananas are a rich source of carbohydrates and contain barely any fat. They’re the best on-the-go snack for when you need to hit your macro targets without increasing your fat intake.
Top tip to add protein:
A great way to increase the protein content is to dip the banana in some powdered peanut butter powder or a pot of protein-rich seeds mixed with flavorings. We like hemp seeds and cinnamon!
Potatoes and Sweet Potatoes (~89 calories/100 grams)
These underground tubers are fantastic sources of carbohydrates and contain very low levels of fat. After grilling or microwaving, you can keep them wrapped up in foil and eat them on-the-go whenever you get a craving for a snack. They’re both rich in potassium, vitamin C, and fiber, although sweet potatoes have higher levels of the latter and an additional supply of beta carotene.
Top tip to add healthy fats and/or protein:
To increase the protein, you could mash sweet potato with a peanut-flavored protein powder or balance it out with all three macros by making some sweet potato protein balls.
On-The-Go Macro Snacks: High in Proteins
Tofu/Soy-Based Snacks (~70 calories/100 grams)
It can be relatively difficult finding plant-based snacks that are high in protein while remaining low in fat, let alone ones that are suitable to eat on-the-go. Luckily, we have tofu! Ok, so it does contain a little bit of fat but barely any carbohydrates and you can bake them without oil to make crispy bites that are perfect to snack on while traveling - try this delicious recipe for baked curried tofu. Furthermore, tofu contains enough of each essential amino acid to classify as a “whole protein” and is a great source of a wide range of minerals and vitamins.
Check out our Plant-Based Protein Handbook for more advice on vegan sources of protein
Alternatively, you could eat baked tempeh or cooked edamame beans, which are less-processed and contain similar amounts of protein to fat.
Spirulina Protein Smoothie (~290 calories/100 grams)
You definitely wouldn’t want to eat 100 grams of spirulina (for the calorie content AND the flavor - yuck) but luckily, you don’t need to - just 7 grams of spirulina contains 4 grams of protein! What’s more, its protein is bioavailable, easily digestible, and contains large amounts of all the essential amino acids. Spirulina contains a moderate amount of carbohydrates and is low in fat, so it’s one of the best plant-based sources of protein to add to macro-friendly snacks.
While it’s technically not a food per se...we find smoothies one of the easiest on-the-go snacks for an IIFYM lifestyle because they’re super quick to make and you can pack in plenty of nutrients. Experiment on flavors and nutrient profiles by using different fruits and vegetables, such as bananas, cucumbers, spinach, and blueberries.
Top tip to add more protein:
To give it that extra protein boost, then add some soy milk to your smoothie!
On-The-Go Macro Snacks: High in Fats
Avocado (~160 calories/100 grams)
Smooth and creamy goodness - avocados are amazing! These bad boys are a rich source of all the good stuff, including omega-3 fatty acids, fiber, antioxidants, vitamins, and minerals. They’re also a pretty good source of protein and have lower levels of sugar compared to other fruits. They are already packed and ready to eat on-the-go, making them the perfect macro-friendly travel snack when you need to boost your fat intake.
On-The-Go Macro Snacks: Perfectly Balanced
Macro Snacks (~140 calories/100 grams)
Sometimes we just crave a bag of chips, don’t you? Unfortunately, the majority of chips you find in stores are extremely high in calories, unhealthy fats, and carbohydrates. Because of this, Justin (our founder) set out on his journey to create a perfectly macro-balanced - yet delicious - snack to feed his cravings. And he succeeded!
Justin decided that all three macronutrients were integral to develop the best flavors while providing nutritional functionality for himself and his customers. Each pack of delectably crunchy chips contains a perfect balance of carbohydrates, fats, and protein (based on the USDA/FDA recommended daily allowance).
Macro snacks have a wide variety of flavors to match all of your favorite on-the-go snacks, including BBQ Sauce, Pizza Pie, Cheddar Cheese, and Sour Cream & Onion. Plus, they don’t require any preparation and last for ages, so you can simply grab a pack and carry it around in your bag until you get hungry! Simples.