Fun & Functional Fuel: Your Guide to Navigating Airport Eats

Ah, the airport. A place of exciting adventures, long lines, and... food court despair. It's so easy to fall into the trap of grabbing a greasy burger or a bag of chips. But what if I told you that navigating airport food can actually be a fun, deeply helpful part of your travel routine?

Staying on track while traveling is all about being a savvy planner, and that starts before you even get to the gate. Think of your airport meal as the ultimate pre-flight fuel—it needs to be something that will keep you full, energized, and ready for your journey, not something that leaves you feeling sluggish and bloated.

The key? Protein! Protein is your best friend when it comes to travel. It keeps you satiated, helps stabilize blood sugar, and prevents you from reaching for those tempting sugary snacks on the plane.

So, let’s explore some high-protein options available at our local Bay Area airports.

General Tips for Any Airport

• Look for salads with a protein add-on. Many places offer grilled chicken, salmon, or steak to put on top of a salad. Opt for a vinaigrette or lemon-based dressing instead of a creamy one.

• Don't underestimate "grab-and-go" sections. Many coffee shops and newsstands now carry hard-boiled eggs, Greek yogurt, or even pre-packaged protein boxes with cheese, nuts, and fruit.

• Embrace the "build-your-own" concept. Mexican restaurants and sandwich shops often allow you to customize your meal. Load up on lean protein (grilled chicken, steak, or beans) and fresh veggies.

• BYO Snacks! This is the single most effective tip. Pack your own trail mix, a protein bar, or even a small bag of beef jerky.

Specific Airport Guides: High-Protein Options

Oakland International Airport (OAK)

OAK has been doing a fantastic job of adding more local and healthy options. You don't have to settle for just fast food here!

• Andale Mexican Kitchen + Bar (Terminal 2): This spot is a great choice.

  • High-Protein Menu Item: Go for the Tacos or Burrito Bowl with grilled chicken or steak. Skip the rice and cheese, and load up on black beans, salsa, and guacamole.

• Subway (Terminal 2): A classic for a reason.

  • High-Protein Menu Item: A Footlong Turkey Breast or Oven Roasted Chicken sub on whole wheat bread. Load it with all the veggies and skip the mayo or creamy sauces. You can also get this as a salad!

• Southie (Terminal 2): A local favorite with fresh, tasty options.

  • High-Protein Menu Item: Look for a sandwich with turkey or chicken and ask for it to be made into a salad or a lettuce wrap to cut down on carbs and get more greens. They also offer a Charcuterie board, a great protein-rich snack.

Sacramento International Airport (SMF)

SMF has a growing list of dining options, making it easier than ever to find something healthy.

• California Pizza Kitchen (Terminal B): Don't let the "pizza" name fool you; CPK has some excellent choices.

  • High-Protein Menu Item: The Roasted Turkey & Avocado Cobb Salad or the Grilled Chicken Caesar Salad. Ask for the dressing on the side. They also have Cedar Plank Salmon, which is an amazing pre-flight meal.

• Bambuza Vietnam Kitchen (Terminal B): A great spot for fresh, flavorful food.

  • High-Protein Menu Item: A bowl of Pho with beef or chicken is a fantastic option. The broth is hydrating, and the meat provides plenty of protein. The Banh Mi sandwiches are also a good choice if you're looking for something quick—just go easy on the bread and ask for extra protein.

• Burgers and Brew (Terminal B): A gourmet burger joint that can be a pleasant surprise.

  • High-Protein Menu Item: Get a burger patty without the bun and add extra veggies or a side salad.

San Francisco International Airport (SFO)

SFO is a leader in healthy airport dining, with some truly fantastic options.

• The Plant Cafe Organic (Terminals 2 & 3): This is your ultimate go-to for healthy, organic fuel.

  • High-Protein Menu Item: Any of their bowls or salads with grilled organic chicken, steak, or tofu. The "Plant Burger" made with quinoa is also a surprisingly high-protein, satisfying option.

• Proper Food (Harvey Milk Terminal 1): This spot is all about fresh, made-from-scratch grab-and-go.

  • High-Protein Menu Item: They offer a variety of protein-packed salads and hot plates that are perfect for a quick and healthy meal. Look for their roasted chicken or lentil and quinoa bowls.

• Asian Box (International Terminal G): This place is all about fresh, customizable Vietnamese food.

  • High-Protein Menu Item: The "Box" with a protein like grilled lemongrass chicken or steak, and a base of brown rice or chilled noodles. You can load it up with all the fresh herbs and veggies.

    
    

Happy travels, and remember to fuel your body with the good stuff, no matter where you are in the world!