Hola!
Last weekend was a whirlwind — two events in two states in two days, with the miniest of mini fridges I've ever seen. Every single meal was eaten out, so snacks and meal reinforcers became non-negotiable. Totally different from our Ocean City vacation last month where we had a full fridge, stovetop, toaster, and coffee maker.
Right after I shared a bit about what I packed and was eating up in my instagram stories, someone DMd me: “What would you bring for a soccer tournament weekend with kids?”
Here’s how I’d think through it...
Carbs and fats will find you easily when traveling. Protein and fiber won’t. The key is building meals and snacks with protein, fat, and fiber, and then layering in carbs intentionally for energy.
Option 1: Meals eaten out
Breakfast ideas: omelet with veggies and extra egg whites; Greek yogurt parfait with fruit; Starbucks egg white bites plus a protein box.
Lunch/Dinner ideas: Chipotle or burrito bowl with double chicken, fajita veg, salsa, lettuce; sub shop bowl or wrap with double turkey and extra veggies; diner grilled chicken salad with fruit or veg instead of fries; Asian stir fry with protein and vegetables, light on rice or noodles.
Add-ons: cottage cheese, edamame, hard-boiled eggs if available.
Strategy: think “protein first, veg second, carbs adjusted based on activity.”
Option 2: Meals from a cooler
Proteins: cheese sticks, Greek yogurt cups, Aloha or Raw Rev Glo bars, meat sticks, hard-boiled eggs, single-serve tuna or salmon packs, protein shakes.
Fiber + veggies: cucumbers, carrots, celery sticks, cherry tomatoes, hummus cups, guac cups, seaweed snacks, edamame, basil seed pudding (basil seeds = MVP with 15g fiber per 2 tbsp).
Intentional carbs: rice cakes (maybe with nut butter packets), grapes, berries, apples, bananas, Mary’s Gone Crackers, homemade trail mix with nuts, seeds, unsweetened coconut and a lil dried fruit or chocolate chips.
Tournament day of ideas
Pack double the protein you think you’ll need.
Always pair carbs with protein or fiber.
Use meal reinforcers (yogurt cups, meat sticks, edamame) alongside team pizza or sandwiches.
Hydrate with water, electrolytes, or coconut water.
Rotate snacks to avoid burnout (kids get bored fast … adults too).
Quick grab lists
Gas station: jerky, cheese sticks, protein shakes, fruit cups, boiled eggs.
Grocery store: rotisserie chicken, veggie trays, hummus cups, cottage cheese singles.
Hotel room: protein oatmeal cups, rice cakes, nut butter, yogurt cups, tuna or salmon packs.
Tournament weekends don’t have to mean fast food overload. Carbs + fats will always be around, whether it's obvious or hidden. Protein and fiber require effort, but once you know your go-tos it becomes simple to rinse and repeat.
My family’s MVP list: basil seeds, seaweed, Aloha or Raw Rev Glo bars, Mary’s Gone Crackers, crunchy edamame, homemade trail mix, hummus with cucumbers and carrots, hard-boiled eggs, meat sticks, cheese sticks, yogurt cups, and guac cups. Pair those with whatever meals you’re grabbing out, and you’ll have steady energy, better blood sugar, and fuel that lasts through long days on the field.
It's chauffeur season, moms! Peace be with you.
XO,
Tara
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