Airport Food Guide: High-Protein, Lower-Calorie Picks You Can Find Anywhere

A practical target is 25–40 grams per meal, depending on your size and goals. The ranked options make hitting that range straightforward without exceeding calories.

Powdered supplements are generally permitted in carry-ons but may be screened. Pack them in sealed original packaging or small clear containers and expect additional inspection if requested.

Nonfat Greek yogurt, cottage cheese, edamame, hummus boxes paired with boiled eggs (if ovo-vegetarian), and RTD protein shakes. Combine two items to hit 30+ grams smoothly.

Use simple scripts: double lean protein; add vegetables; choose salsa, vinegar, or mustard; skip cheese, mayo, creamy sauces; keep rice, bread, or noodles moderate.

Choose grilled or plain items, avoid heavily sauced foods, drink water or sparkling water, and add fresh produce where possible. Sodium is hard to avoid; hydrating helps mitigate its effects.