Assemble a travel snack combining sources of fiber, healthy fats, and plant-based proteins (roasted chickpeas, popcorn, pumpkin seeds, crackers, and plantain chips) to reach 30 g of protein and more than half of your daily fiber intake, thereby ensuring satiety and stable energy during a flight.

noli's read

The combination of protein and fiber to prolong satiety is based on very solid scientific foundations. A systematic review published in the Journal of the American College of Nutrition (Clark & Slavin, 2013) confirms that fiber increases the feeling of fullness. Furthermore, a recent 2025 narrative review highlights that the combined intake of protein and fiber is a major lever for regulating hunger and stabilizing energy. Regarding popcorn, a randomized controlled trial (RCT) published in Nutrition Journal (2012) demonstrated that as a high-fiber whole grain, it offers a short-term satiety effect significantly superior to other common snacks due to its high volume. Roasted chickpeas and pumpkin seeds also provide an excellent synergy of healthy fats and plant-based proteins to maintain energy. Although some commercial crackers or plantain chips may contain added oils or sodium, the general concept of this snack box remains highly relevant for avoiding energy crashes while traveling.

the sources

1. 1Reynolds A et al. 2019
2. 2Jovanovski E et al. 2019
3. 3Morton RW, Murphy KT, McKellar SR, et al. 2018
4. 4Leidy HJ, Clifton PM, Astrup A, et al. 2015