**About 2-3 days ahead of your trip, sit down with these options and make a shopping list to take with you to the store so you will be ready to go!
Equipment you need:
Cooler - small and large options, depending on the length of the trip
Ice packs - for shorter trips
Bags of ice - for longer trips
Large tote for storage of shelf-stable food
Sandwich bags - for portioning out bulk snacks into smaller bags
Snack options for the cooler:
Greek yogurt
Cheese sticks
1/2 gallon or individual containers of milk
Lunch meat (uncured is best)
Slices of cheese for sandwiches
Block cheese
Hard boiled eggs
Already "cut" veggies: baby carrots, cherry tomatoes, sugars snap peas, mini sweet peppers
Snack options that are shelf-stable:
Granola bars: both high protein (10-20gm protein per bar) and low protein (less than 10 gm), depending on if you will combine with a protein source
Fresh fruit
Lean jerky
Whole grain crackers
Whole wheat bread
Whole wheat English muffins and/or bagels
Peanut butter, natural
Jelly, jam and/or honey
Dried fruit
Nuts, lightly salted
Seeds, lightly salted
Shelf-stable chocolate, white milk or soy milk (if cooler not an option)
At snacks, combine a source of carbohydrate (fruit, dairy or grains) with a source of protein (nuts, seeds, dairy, meat). Note that some foods, such as dairy, contain a bit of both, while other foods need to be combined with another food to get both nutrients. By using the list above, you will be ready for your travels, fueling in style!
Your Nutrition Coach,
RDKate
