Travel Day: Planes, Protein, and the Journey Home
After five unforgettable weeks exploring Europe, it was finally time to head home. As any parent knows, long travel days with kids take some serious planning—especially when it comes to food.
We aimed to keep things as smooth as possible by planning ahead where we could. We had just enough time to grab breakfast at the airport and brought along a few last snacks from our trip, like Spanish chorizo jerky—salty, satisfying, and a great travel-friendly option.
Our first flight was a 7-hour international leg, and the kids were surprisingly excited about the airline meals. They were given two options each time, which helped them feel in control of their choices. Interestingly, two can be a magic number for kids—offering two choices avoids overwhelm, supports autonomy, and still gives you structure as the adult.
After the first flight, we had a short layover. Since we weren’t starving but still needed something to tide us over, we grabbed sandwiches from Starbucks. One of the kids asked for a croissant, but I gently redirected toward something more filling—we all got bacon, egg, and cheese sandwiches, which were protein-rich and satisfying.
Knowing your macronutrients—protein, carbs, and fats—can make a big difference when feeding kids (and yourself!) on travel days. While carbs are often the easiest to grab on-the-go, they can lead to blood sugar crashes and cranky moods without the balance of protein and fat. Especially on days of high activity and disrupted sleep, protein helps keep energy more stable and tummies more satisfied.
The second flight was shorter, and a few of the kids dozed off—but we were all running on fumes by the end. Thankfully, I had pre-ordered groceries for delivery the next day with just enough essentials: yogurt, milk, deli turkey and ham, and easy breakfast foods. It was such a relief to walk into the house knowing we had simple, nourishing options without needing to go to the store.
We unpacked, showered, and crawled into bed—grateful, exhausted, and full of memories. What an incredible adventure it’s been with my Little Eaters. Stay tuned for a full breakdown of our trip, including takeaways and tips for traveling with kids and cultivating flexible, adventurous eaters.
Little Eaters Takeaway:
Travel days can be unpredictable, but food doesn’t have to be. Offering two choices, prioritizing protein, and knowing when to prepare versus when to pivot can help kids stay nourished and regulated—even on 20+ hour journeys. A little planning goes a long way in keeping your little eaters happy and your travel day smooth.
