Travel is usually where protein goals go to die: airport food, pastries for breakfast, long days with no time to plan. Iceland is the exception. The traditional Icelandic diet is built on fish, lamb and dairy, which makes it one of the easiest places in the world to eat high-protein without trying.
Here's how to hit your numbers, keep training and come home stronger than you left.
Iceland's protein staples
Skyr. Iceland's signature yogurt, thick and tangy, with around 10–12 grams of protein per 100 grams. A large tub of plain skyr is the easiest high-protein breakfast you'll find anywhere. Grocery stores also sell drinkable versions for eating on the go.
Fish. Icelandic cod, haddock, salmon, trout and arctic char are fresh, lean and everywhere. Fish of the day is on almost every menu, and smoked salmon and trout from the grocery store make an instant high-protein lunch.
Dried fish. The secret weapon. Icelandic dried fish is roughly 80–85% protein by weight, according to producers' labels, which makes it one of the most protein-dense whole foods on Earth. It's shelf-stable, light and sold at every grocery store and gas station.
Lamb. Icelandic lamb is free-range and lean. Lamb soup, roast lamb and sliced smoked lamb all count.
Eggs and cheese. Widely available and good value at the grocery store.
Protein drinks. Icelandic grocery stores carry ready-to-drink protein shakes, including local brands, alongside the usual international ones.
A sample high-protein travel day
- Breakfast: A big bowl of plain skyr with berries and granola.
- Mid-morning: A handful of dried fish strips.
- Lunch: Smoked salmon and cheese on rye, plus a drinkable skyr.
- Post-workout: Dried fish or a protein drink.
- Dinner: Fish of the day or lamb with potatoes and vegetables.
That adds up to well over 150 grams of protein with almost no effort, and very little of it comes from a shaker bottle.
Where to train
Gyms. Many Icelandic gyms sell day passes or short-term memberships to visitors. In the Reykjavík area, the World Class chain is the biggest, and most larger towns have at least one gym. Check opening hours and drop-in prices before you go.
Outdoors. Iceland itself is the best gym in the country. Hiking up to a waterfall, scrambling over lava fields or walking on a glacier with a guide all count as training. Hills and wind make every walk harder than it looks.
The public pools. Every town has a public swimming pool, and they're central to Icelandic life. Most have hot tubs at different temperatures, and many have a cold plunge tub. Hot-cold contrast therapy is a national pastime here, and it costs a fraction of what a recovery spa does at home.
One rule: you must shower thoroughly, without your swimsuit, before getting in the pool. Signs show you exactly what to wash. Locals take this seriously.
Tips for lifters on the road
- Shop on day one. Hit a big grocery store (Bónus, Krónan or Nettó) as soon as you land and stock up on skyr, cheese, smoked fish and dried fish.
- Pack protein for the car. On road trips, food stops can be hours apart. Dry, shelf-stable protein is your safety net.
- Eat the big meal at lunch. Restaurant lunch specials give you a proper protein-heavy meal for less than dinner.
- Hydrate. Wind and cold dry you out faster than you'd expect. Tap water is excellent, so refill constantly.
Bring the habit home
Plenty of lifters come home from Iceland hooked on skyr. The other thing they miss is dried fish, the snack with more protein per bite than anything in the gym vending machine and nothing artificial in it.
That's exactly why HardFish exists: wind-dried Icelandic cod with nothing added but salt, about 84% protein and roughly 24 grams of protein per 1-ounce serving. We're launching in the U.S. soon. Join the founding list for early access and a founders' discount.