Meal Planning on the Road
4.4 - Meal Planning on the Road
Traveling can be a great adventure, but it poses some challenges. After all, WFPB food is not a part of the mainstream food culture, so you must put in extra effort to ensure that you have healthy options for your journey. How much effort you need to give depends on the length and nature of your planned trip.
Short Trips (1–3 Days)
If you are traveling for just a few days, there are numerous easy options for healthy meals and snacks.
Granola or granola bars. Look for brands with healthy ingredients or make your own.
Nut or seed butters. Serve them on whole grain crackers, bread, or fruits and vegetables.
Fresh fruit. Choose hardier fruits like apples and bananas that will keep well if left out of the refrigerator.
Spreads and dips. Serve them in a whole-grain wrap or with fresh vegetables.
Pre-made sandwiches. Avoid ingredients that can make your sandwich soggy. Consider layering components so the wetter ingredients (e.g., hummus, plant-based mayonnaise, and salsa) are not directly touching the bread. You could also delay adding the wetter ingredients until you are ready to eat.
Salads. Consider bean and grain salads that hold up better than those made with leafy greens. You can also bring balsamic vinegar to use as a salad dressing.
You can also research your destination for grocery stores, farmers’ markets, and restaurants that might accommodate your dietary preferences. Fast food chains will likely be a last resort, but even some of these restaurants have oatmeal, plain baked potatoes, or vegan salads to which you can add your own dressing. Nicer restaurants tend to be more flexible and accommodating to your dietary needs. If you call ahead and ask what they can do for you, it will go a long way with an overworked, busy staff. You will be surprised at how accommodating they can be. Being your own advocate is one of the best tools you can develop when traveling. When you discuss your dietary preferences with restaurants, hotels, and family or friends you are staying with, you greatly reduce everyone’s stress.
Longer Trips
If you are driving to a place where you will have the space and appliances to cook, consider packing a mini kitchen to take whatever is not provided. Here is a sample list:
Reusable containers and utensils. Use these for meal prep and storage.
A reusable water bottle. Consider an insulated brand that will keep water cold for several hours.
Portable snacks. Choose nuts, seeds, and fresh or dried fruits.
Small wares. Include knives, cutting boards, a colander, small mixing bowls, and a can opener.
Cookware. Pack pots, pans, a mini blender, an Instant Pot, or other needed items.
Spice kit. Think about spice blends like curry powder, Italian seasonings, etc.
You may need to restock at some point, so remember to research shopping options along your route. As you are planning each meal, prioritize more perishable foods first.
Mode of Travel
If you are driving to your destination, you can pack coolers full of as much food as you have room for. You can also take food that does not need refrigeration. So stock up and enjoy the ride.
If you are flying, your choices are much more limited. In the United States, you can pack your luggage full of food, but remember that many airlines have baggage fees. You can put food in your carry-on, but liquids (including nut butter) are limited to 3.4 ounces.
Your Destination
Many hotels and vacation rentals have kitchens or kitchenettes stocked with the most basic cooking supplies, allowing you to plan simple meals. Be sure to check with your accommodation provider before packing your cooking tools.
Final Thoughts
Be flexible when you travel and be willing to adapt to your locale. Don't let perfection get in the way of progress. Remember that not every grocery store will have quinoa or nutritional yeast. By making travel an adventure, you will enjoy the ride as much as the destination.
Traveling can be a great adventure, but it poses some challenges. After all, WFPB food is not a part of the mainstream food culture, so you must put in extra effort to ensure that you have healthy options for your journey. How much effort you need to give depends on the length and nature of your planned trip.
Short Trips (1–3 Days)
If you are traveling for just a few days, there are numerous easy options for healthy meals and snacks.
Granola or granola bars. Look for brands with healthy ingredients or make your own.
Nut or seed butters. Serve them on whole grain crackers, bread, or fruits and vegetables.
Fresh fruit. Choose hardier fruits like apples and bananas that will keep well if left out of the refrigerator.
Spreads and dips. Serve them in a whole-grain wrap or with fresh vegetables.
Pre-made sandwiches. Avoid ingredients that can make your sandwich soggy. Consider layering components so the wetter ingredients (e.g., hummus, plant-based mayonnaise, and salsa) are not directly touching the bread. You could also delay adding the wetter ingredients until you are ready to eat.
Salads. Consider bean and grain salads that hold up better than those made with leafy greens. You can also bring balsamic vinegar to use as a salad dressing.
You can also research your destination for grocery stores, farmers’ markets, and restaurants that might accommodate your dietary preferences. Fast food chains will likely be a last resort, but even some of these restaurants have oatmeal, plain baked potatoes, or vegan salads to which you can add your own dressing. Nicer restaurants tend to be more flexible and accommodating to your dietary needs. If you call ahead and ask what they can do for you, it will go a long way with an overworked, busy staff. You will be surprised at how accommodating they can be. Being your own advocate is one of the best tools you can develop when traveling. When you discuss your dietary preferences with restaurants, hotels, and family or friends you are staying with, you greatly reduce everyone’s stress.
Longer Trips
If you are driving to a place where you will have the space and appliances to cook, consider packing a mini kitchen to take whatever is not provided. Here is a sample list:
Reusable containers and utensils. Use these for meal prep and storage.
A reusable water bottle. Consider an insulated brand that will keep water cold for several hours.
Portable snacks. Choose nuts, seeds, and fresh or dried fruits.
Small wares. Include knives, cutting boards, a colander, small mixing bowls, and a can opener.
Cookware. Pack pots, pans, a mini blender, an Instant Pot, or other needed items.
Spice kit. Think about spice blends like curry powder, Italian seasonings, etc.
You may need to restock at some point, so remember to research shopping options along your route. As you are planning each meal, prioritize more perishable foods first.
Mode of Travel
If you are driving to your destination, you can pack coolers full of as much food as you have room for. You can also take food that does not need refrigeration. So stock up and enjoy the ride.
If you are flying, your choices are much more limited. In the United States, you can pack your luggage full of food, but remember that many airlines have baggage fees. You can put food in your carry-on, but liquids (including nut butter) are limited to 3.4 ounces.
Your Destination
Many hotels and vacation rentals have kitchens or kitchenettes stocked with the most basic cooking supplies, allowing you to plan simple meals. Be sure to check with your accommodation provider before packing your cooking tools.
Final Thoughts
Be flexible when you travel and be willing to adapt to your locale. Don't let perfection get in the way of progress. Remember that not every grocery store will have quinoa or nutritional yeast. By making travel an adventure, you will enjoy the ride as much as the destination.