You’ve heard it before: Breakfast is the most important meal of the day—that’s not just according to your mother, but science, too. And that goes double when you’re traveling, especially if you plan to bypass the sodium-rich plane food or don’t want to subsist on healthy gas station snacks alone.
To help figure out what you should make, order, or pack if you want to stay energized and avoid any hangry episodes in the security check line, we turned to some frequent-flying wellness experts for their go-to a.m. meals when they’re on-the-go.
From BYOGJP (bring your own green juice powder) to keeping it simple with scrambled eggs or an energy bar, here’s some yummy breakfast inspo.
Scroll down to see what 10 wellness pros eat for breakfast when they travel to stay energized and healthy.
“An organic juice with lemon, ginger, turmeric and greens. Plus, oatmeal with olive oil salt and pepper.” —Fred Devito, EVP of Mind Body Classes and Training at Exhale Spa
“This is always a big problem as I’m not a breakfast girl. Good would be chia [pudding] and a green juice—I bring my own green powders with me.” —Rose-Marie Swift, founder of RMS Beauty
Banana and nut butter
“Since I sadly cannot tolerate eggs, it makes things a bit more complicated for me. I like to pack a banana with a squeezable Justin’s nut butter, some mixed nuts or gluten-free granola to munch on. If all else fails and I can’t find anything, I’ll eat a Lara Bar to tide me over since it’s free of gluten, dairy, soy, and added sugar. You can find it at most airports.” —Jules Hunt, creator of Om & The City
“Eggs and avocado and greens, plus kimchi and rice would be my ideal travel breakfast. Depending on where I am, it’s not always possible to get all of these components. But I make sure to have a fat, carb, and a protein every morning to sustain me and balance my hormones, and adrenals and cortisol for the day.” —Jessa Blades, natural beauty expert
“When traveling, I try to eat what the locals eat. I may choose huevos rancheros in Santa Fe or avocado toast in Los Angeles.” —Barbara Close, founder of Naturopathica
“A green juice is all natural and easy to take on-the-go.” —Khajak Keledjian, founder of New York City meditation studio Inscape
Protein shake or soft-boiled eggs
“I crave scrambled eggs and salad when traveling!” —Sara Vaccariello, owner of NYC’s Avalon Acupuncture
“Protein and produce! I usually bring some options like nut or seed butters that I can pair with fresh fruit or oatmeal on the go, but eggs and veggies are always my favorite option. I keep it simple and try to focus on getting in my veggies first thing with an omelet with spinach, tomato, and mushrooms.” —Eliza Savage, RD, Middleberg Nutrition in New York City
Well, breakfast is done. So, what’s for lunch? Try these gut-friendly meals from Candice Kumai. Plus, test-drive every one of these simple, super healthy recipes that can keep your new year food goals in check.