One question I get all the time, especially around the holidays is “Erika what do I pack when I am traveling”. Neil and I do a lot of travelling. Each time we leave the house I have a set game plan. I have to have a game plan so I don’t end up making poor choices, and resorting to unhealthy options. Here is a look inside our lunch box I toted along for our recent trip to Edmonton.

Here is a list of all of the goodies I always pack in our lunch box.

Supplements: whey protein, casein protein, fish oil soft gels, glutamine powder, BCAA powder.

Carbs: apples, bananas, pre cooked yams, rice cakes, bread, oats, pre cut vegetables, honey, marshmallows, dried fruit.

Protein: pre portioned chicken, canned tuna, powders, PB & J protein bar* (see recipe below).

Fat: peanut butter

Extras: protein scoop, 2 zip lock bowls, 2 spoons, butter knife, sharp knife, paper towel, food scale.

* You may notice I labeled our home made treats with the macro info, doing so makes tracking a breeze.

Do you remember as a kid when your mama would make a peanut butter and jam sandwich on wonder bread? I sure do. The night before she would be in the kitchen spreading on the fully leaded preserves on the sugar bread. I loved it! There is nothing that tastes quite like a lunch box PB&J sandwich – except this protein bar. I used PB2 which is available at the health food store and online and sugar free jam which really cut back the calories. Sorry mama…

PB&J Bar – makes 6 bars a la jumbo muffin tin

1/2 cup protein

1/4 cup PB2

1/2 tsp baking powder

2 tbsp unsweetened applesauce

1/4 cup unsweetened almond milk

1/4 cup egg whites

5 pk stevia

1/4 cup sugar free jam


Preheat oven to 350F. Whisk all ingredients except the jam until combined. Swirl in the jam. Pour into a silicone muffin mold. Bake for 15-20 minutes.

Macros: cal 53 – fat .5g – carb 3g – protein 9g.

With love from the Trench kitchen,

xo Erika♥