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Eating plant-based while traveling

This year I managed to fit in some longer and shorter trips abroad and in our beautiful country too. Traveling offers the excitement of new experiences, but it can also pose challenges for those committed to a plant-based diet. I am eating this way since 9 years now, so have a bit of an idea how to solve it. With some planning and creativity, you can enjoy delicious and nutritious plant-based meals while on the road, in the air, or exploring new destinations. Here’s how to eat plant-based while traveling, ensuring you stay healthy, satisfied, and true to your dietary choices.


Plan ahead

Research your destination

- restaurants and shops: use apps like HappyCow or even on Google Maps to find plant-based restaurants and health food stores at your destination. Familiarize yourself with local plant-based dishes.

- hotel or Airbnb: opt for accommodations with plant-based menus or equipped with kitchen facilities so you can prepare some of your own meals.


Pack essentials

- Non-perishable snacks: pack nuts, seeds, dried fruits, granola bars, and plant-based protein bars.

- Reusable containers: bring reusable containers, utensils, and a water bottle for eco-friendly and convenient eating on the go if you are out on a hike, or where restaurant options are limited.


Travel-friendly plant-based snacks

Having snacks readily available can prevent hunger and ensure you always have plant-based options. Here are some easy-to-pack ideas:

- fresh fruit: apples, bananas, and oranges travel well. Nature's packaging is the best version of fast food.

- nut butter packets: convenient and perfect for spreading on fruit or crackers.

- trail mix: a mix of nuts, seeds, and dried fruit provides a good balance of protein and energy. You can prepare your own version containing what you like.

- rice cakes or crackers: lightweight and versatile, pair with hummus, plant-based cheese slices or avocado for a quick snack.

- energy balls: homemade (check out this recipe) or store-bought, these provide a nutritious boost.


Eating plant-based at the airport

As much as I like to take my own food with me, there are times when this is not an option. Airports can be a challenge, but many now offer healthier and plant-based meals:

- airport restaurants: look for salads, vegetable wraps, and grain bowls. Many places can customize orders to be plant-based.

- snack shops: choose fresh fruit, vegetable packs, hummus, nuts, and whole grain snacks.

- bring your own food: prepare a meal or snack at home and bring it with you. Most security checkpoints allow food through, but check specific guidelines.


Plant-based meals on flights

- Request a special meal: when booking your flight, request a vegan meal. Most airlines offer special dietary options if requested in advance.

- Pack your own: bring a homemade meal or substantial snacks. Foods like sandwiches, salads, and grain bowls can be packed easily in a bag or reuseable containers.


Dining out

Know how to order

- customization: don’t hesitate to ask for modifications. Request vegetable-based dishes without meat or dairy, and inquire about cooking methods to ensure no animal products are used.

- simple options: in some restaurants they don't offer modifications, but you can always choose simple dishes like salads, vegetable stir-fries, pasta with marinara sauce, or grain bowls.


International cuisine tips

- asian restaurants: look for tofu or vegetable dishes, and ask about sauces to ensure they are plant-based.

- mediterranean: hummus, falafel, tabbouleh, and stuffed grape leaves are often plant-based.

- latin american: opt for bean-based dishes, vegetable tacos, and guacamole.


Grocery shopping on the go

Finding a local grocery store can be a game-changer:

- stock up: buy fresh produce, whole grains, beans, and other staples. Many stores offer pre-made salads and plant-based snacks.

- health food stores: look for health food stores or co-ops for a wider selection of plant-based options, including prepared foods and specialty items.



Staying in accommodations with kitchens

I know that on holiday many people don't like to cook. But if you have really special dietary requests, like severe gluten allergy, then it can be the best option.

Cooking your own meals

- simple recipes: stick to easy-to-make recipes like stir-fries, salads, and one-pot meals. Find inspiration here with over 2000 recipes

- minimal ingredients: use versatile ingredients that can be combined in various ways, such as quinoa, beans, vegetables, and spices. try to ingredient prep and just throw together nutrition bowls by varying them.


Local plant-based options

Exploring local cuisine can be one of the highlights of travel. Here are some tips for enjoying plant-based meals wherever you are:

- street food: many cultures offer plant-based street food options. Research local dishes that are naturally plant-based.

- local dishes: familiarize yourself with traditional plant-based dishes of the region. For example, many Middle Eastern, Indian, and Southeast Asian cuisines have a wealth of plant-based options.



Eating plant-based while traveling requires a bit of planning, but it’s entirely doable and rewarding. By preparing in advance, knowing where to find veggie options, and being flexible with your choices, you can enjoy a healthy and delicious diet no matter where your travels take you. Embrace the adventure, and savor the diverse and flavorful plant-based foods from around the world!


What's your favourite international choice?


If you liked these tips follow for more on Instagram, if you need help, book a 1:1 coaching session with me.


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