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7 Practical Tips for Healthy Vegan Eating While Traveling
Plant-Based Lifestyle Tips For Women
Author: Plant-Based Susy
Tales of a Veteran Vegan Traveller
As a vegan veteran and experienced traveller, I can tell you that finding healthy, plant-based meals while on the go has come a long way over the last few decades.
It used to be that the only options were basic salads (boring!) or processed vegan junk food, like chips (fries) and crisps (chips). If you were lucky, you could get chips, fries, crisps and salad.
Now don't get me wrong, I love chips and salad, but just not everyday, in every town and village on my trip!
But now, it’s easier than ever to enjoy delicious and nutritious meals while travelling, thanks to the increasing availability of plant-based products at restaurants, cafes, and stores around the world.
And don’t forget to check out local markets and grocery stores for fresh, in-season produce – it’s a great way to support the local economy and try new, delicious vegan options.
No more feeling restricted – it’s time to explore the world and all it has to offer, guilt-free.
So let’s get started!
Table of Contents:
Travel Feeling Unlimited
Are you tired of feeling limited by your vegan diet when you travel?
Do you worry that an upcoming holiday might hinder your transition to a healthier, whole food plant-based lifestyle?
Fear not! With some planning and preparation, you can enjoy the benefits of a nutritious vegan diet while on the road or during your vacation.
Tip 1: Pack Nutritious Vegan Snacks
Avoid the temptation of junk food by packing your own healthy snacks. Fresh fruits, dried fruit, tofu, unsalted nuts and seeds, protein bars, and sliced veggies with dip are great on-the-go options. Consider using a cooler with ice packs for perishable items, and stay hydrated with water, especially during flights.
Tip 2: Look for Plant-Based Options at Restaurants and Stores
Finding plant-based meals has become easier with the increasing availability of vegan options at restaurants, cafes, and stores worldwide. Beyond Burgers, Linda McCartney sausages, and Quorn vegan chicken-style pieces are some popular options to try. Utilise resources like the Happy Cow app to locate vegan-friendly establishments.
Tip 3: Use Apps to Your Advantage
Take advantage of apps like Happy Cow, FindMeGlutenFree, HealthyOut, and Food Tripping to discover restaurants that cater to your dietary preferences.
These apps can help you find vegan, gluten-free, low-calorie, low-fat, and low-carb options wherever you are.
Tip 4: Plan Ahead and Be Prepared
While finding vegan-friendly options on the go is great, having a plan in place is even better. Pack portable, non-perishable protein sources such as nuts, seeds, protein bars, and high-quality protein powder.
If possible, book accommodations with a mini-fridge to store fresh produce, vegan milk, yoghurt, and tofu. Planning ahead ensures you always have healthy options available.
Tip 5: Don't Be Afraid to Speak Up for Yourself
If you can't find vegan options on a restaurant's menu, don't hesitate to ask the chef to accommodate your dietary needs. Most chefs are well-versed in catering to various dietary restrictions and allergies.
You can also bring your own plant-based protein products if needed. I've been known to discreetly sprinkle a small packet of salted peanuts or cashews, or roasted chickpeas or toasted seeds, all over my restaurant meals, to boost the protein on my plate.
Tip 6: Explore Local Markets and Grocery Stores
Immerse yourself in the local culture by exploring markets and grocery stores. Look for fresh, in-season produce, grains, legumes, and other whole, plant-based foods.
Not only will you discover new and delicious vegan options, but you'll also support the local economy. If your accommodation has a kitchen, consider cooking meals using ingredients from the local market.
Tip 7: Let the 80:20 Rule Guide Your Vegan Travel Diet
Maintaining a whole food plant-based diet while travelling can be challenging. Embrace the 80:20 rule, aiming for 80% of your food intake to be whole, plant-based, nutrient-dense options like fruits, vegetables, whole grains, legumes, nuts, and seeds.
Allow 20% for more processed vegan products, like the plant-based meat options with chips or fries, and as much salad as you like. This way, you can enjoy some convenience and variety without completely straying from your healthy eating habits.
My Top 10 on-the-go snacks to have on hand in your bag and/or cooler:
1. Fresh fruit
2. Dried or freeze-dried fruit
3. Tofu (with ice packs in a cooler)
4. Unsalted nuts and seeds (like cashews, pine nuts, and pumpkin seeds)
5. Protein bars or organic bars (I like 9 bars with hemp seeds)
6. Sliced veggies (like carrots, celery, cucumber, and peppers) with a dip like hummus, salsa, guacamole, or peanut butter
7. Good quality, no-sugar granola cereal
8. Savoury snacks like roasted chickpeas or toasted mixed seeds tossed in Tamari or soy sauce
9. High-quality protein powder (I love MyProtein Vegan) for smoothies (with a mini blender like a Magic Bullet if needed)
10. Homemade energy or protein balls made with oats, nuts, and dried fruit
Top 5 Takeaway Points:
1. Pack your own healthy snacks to avoid junk food and tide you over until you can find a vegan-friendly restaurant.
2. Look for plant-based options at restaurants and local stores, and make use of resources like the Happy Cow app to help you find vegan-friendly options.
3. Plan ahead and be prepared with portable, non-perishable protein sources and go for a mini-fridge to keep your fresh tofu, fruit and vegetables fresh.
4. Use the 80:20 rule as a rough guide to help you maintain a healthy vegan diet while travelling.
5. Don’t be afraid to speak up and ask the chef to accommodate your dietary needs or bring your own plant-based protein products to the table.
Frequently asked questions
How can vegans maintain a healthy diet while traveling?
Discover tips for finding vegan-friendly restaurants, packing nutritious snacks, and planning meals on the go to ensure you stick to a healthy vegan lifestyle during your travels.
What are the best travel snacks for vegans?
Learn about portable and nutritious vegan snacks like nuts, dried fruits, energy bars, and plant-based protein options to keep you fueled while exploring.
How do I find vegan-friendly restaurants in unfamiliar destinations?
Explore practical strategies for locating vegan-friendly dining options using mobile apps, online resources, and local recommendations.
What should vegans pack for a long trip to stay healthy?
Get tips on essential items to pack, including reusable utensils, meal prep tools, and shelf-stable vegan food options for healthier eating on the road.
How can I get enough protein as a vegan traveler?How can I get enough protein as a vegan traveler?
Bring tofu (if possible), nuts, seeds, plant-based protein bars, and high-quality protein powder for smoothies.
"Bon Voyage!"
💚 "Happy Plant-Based Eating & Travelling!" 💚
Plant-Based Susy
Plant-Based Nutrition Professional & Weight Loss Coach
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