Plant-Based Meal Ideas When Traveling
Packing the right food before venturing out on a road trip makes all the difference in the world to help you maintain healthy eating while on the open road. Eating out 2 or 3 meals a day can be expensive and meals can be laden with hidden sugars, salt, and oil, not to mention the temptation to eat non-compliant foods. I’m going to solve the mystery of what to pack and prepare to make your next road trip much easier whether you’re staying in hotels or campgrounds. I’m going to recommend products but keep in mind my site is not monetized, therefore I’m not getting paid for any recommendations. Isn’t it refreshing to go to a website and not see a million pop-up advertisements? You’re welcome!!!
Equipment to Consider
Many of these tips are more suited for travel by car but there are still many options for air travel.
Instant Pot - You can saute, braise, roast, steam, slow cook, or go the pressure cook route. Can be used in a hotel or at an electric campsite
Propane or Butane Camp Stove - With a skillet or saucepan you can heat soup or prepare an entire meal in any rest area, parking lot, or lakeside pull-in. These are not to be used indoors! They’re available as single or dual burner units.
12 volt Portable Oven - These mini electric ovens are worth their weight in gold. Perfect for warming prepared meals and cooking healthy dishes. Just choose your favorite fresh or prepared meal in advance and take it anywhere. Reheat any prepared dish and you have a hot meal in as little as 2 hours! I have the HotLogic Food Warmer which I also use when at home. I just plug it in before I head out to run errands and I have a hot meal ready to eat when I return. This is a great product for on the road sales people or construction workers, all they have to do is plug it into their vehicle’s 12 volt outlet.
Portable Electric Counter Cooktop - You can purchase these as a single or double burner. I have a double burner that I take along camping to sites where I know I’ll have electricity. It saves me from having to lug along a propane tank or multiple small tanks.
Cooler - Available in all shapes and sizes and there are even 12 volt coolers available. I have a basic Igloo that with ice, it keeps food cold for 3 days if not in direct sunlight. Keep in mind here, we’re not storing meat, we’re chilling fruits and vegetables. For air travel, carry on a small soft-sided cooler with your food. Remember, no liquids!
Pots and/or Pans - Depending on the type of adventure you’re going on and how much cooking you plan on doing, invest in a small pot so you can boil water to make coffee, tea, or oatmeal and to heat soup. I like the Stanley Adventure Set because it gives me everything I need all in one compact unit. And if you want to get really serious about cooking on your road trips, there are all kinds of nesting and collapsible cookware and kitchen supplies available, I prefer the Sea to Summit and Coleman brands which are readily available at a variety of retailers.
Thermos - Pick up a quality thermos and consider a wide mouth, which makes cleaning a breeze. Let’s be real, these are a dime a dozen at thrift stores so don’t go order something new, just head down to the nearest Goodwill or Salvation Army, and I assure you there’s a brand new one just waiting for you to give it a loving home. Sure you can pick up a new one for under $20, but why when there are dozens of gently used for under $5. Let’s not let these end up in landfills, and that goes for all other kitchen supplies you may be looking for!
Knives, Forks, and Spoons - I like using stainless steel and always have a set in my glovebox. However, when traveling by air I pack a Spork, whatever brand you purchase, make sure it’s BPA-free.
Lightweight Plates and Bowls - Bring a set for everyone traveling. Let’s reuse and not dispose! You can easily find a place to wash them, if they have running water they have liquid soap too.
Knife - While I try to do as much chopping and dicing before I leave home, a knife with a blade guard comes in handy for slicing apples, avocado or any other item that travels better in its whole form.
Can Opener - Use to open canned beans or fruit packed in natural juices with no added sugar.
Small Strainer - Pick up a BPA free plastic one at Dollar Tree. They’re lightweight and will have a number of uses from draining and rinsing beans to washing berries with ease.
Paper Towels - It’s much easier to travel with a roll of paper towels than to have loose napkins floating around. If you want to get serious about it and you have the space available, bungee cord it around a headrest in the backseat.
You’re packed with all the right equipment, now let’s move on to the good stuff…FOOD!
What Food Should You Pack
We all have different goals for why we eat whole food plant-based, so keep this in mind as I list food items. If you’re trying to lose weight, avoid or minimize the amount of calorie dense foods you pack. Going on a road trip is not your ticket to cheating. Stick with your routine and don’t be grabbing for high calorie dense items like handfuls of walnuts or dried fruit! I’m going to sort this into two categories assuming not everyone is up for cooking a hot meal. Recipe links along the way and listed at the bottom of this post.
Does NOT Require Cooking
Prepped raw veggies; sticks, slices, cubes, grated. You can snack on them individually, in wraps or on salads. Carrots, celery, jicama, cucumber, beets, onions, scallions, grape tomatoes, or any veggie you love to eat! Russet potatoes or sweet potatoes are a great source of fuel and can easily be microwaved in your hotel room.
Greens; mixed greens, arugula, spinach, kale. These should be added to anything and everything at every meal.
Buddha Bowls; Need a few ideas? Check out Creating The Perfect Buddha Bowl in 5 Easy Steps.
Sprouts; There’s no easier way to enjoy fresh, crisp greens than by Sprouting your own!
Condiments; Salad dressing, salsa, mustard. Can be used to top salads, drizzled in a wrap or used as a dip.
Nuts and seeds. Don’t go overboard if you’re trying to maintain or lose weight as these are calorie dense. Walnuts, sunflower seeds, pepitas, hemp seeds, all make delicious additions to any wrap or salad.
Fruit; apples, oranges, berries, pears, bananas, etc. Can be eaten individually, on salads or in wraps with veggies.
Dried fruit. Use sparingly as they’re high in sugar! I use 1 tablespoon of golden raisins in salads and on oatmeal.
Canned fruit; Packed in natural juice and no added sugar.
Granola; Enjoy by the handful or on top of your breakfast oatmeal.
Canned beans, low sodium; A great source of protein to give you energy as you travel and do not require heating! Roll in wraps, add to salads, toss with chopped veggies and dressing.
Pre-cooked brown rice or grains packages. Check for those with no added oil. Another great source of protein to be added to wraps and salads or tossed with veggies and dressing. These can be eaten without heating.
Sliced tofu; press and slice before leaving home. You can even marinate and bake ahead, it’s delicious cold in a sandwich.
Whole grain tortillas and wraps. Stuff them with any and all goodies listed above. Try a Banana Wrap, kid tested and parent approved! One of my favorite wraps is the Un-Tuna Salad wrap and Tofu Egg Salad. If you need some inspiration check out Creating the Perfect Veggie Wraps for great ideas!
Whole grain bread, pita, and buns. One of my favorite sandwiches is layered greens, grated carrots, sliced cucumber, red onion, sunflower seeds and a smear of Dijon mustard. You can build any variety of sandwich with your favorite veggies.
Nut butter; Whether it’s fresh ground peanut butter or almond butter, again using sparingly if your goal is to maintain or lose weight.
Hummus; Enjoy store bought or make your own. I’m not a big fan of store bought so I make my own because I prefer a bit more texture, I like to think of it as Rustic Hummus. I also enjoy Black Bean Hummus because it can also be used in place of whole beans in a quick taco on the go.
Chocolate; Yes, some people can’t imagine a day without chocolate. You can make Chocolate Bark before you leave home, Chocolate Chip Cookies or Cocoa Bliss Balls.
Requires Cooking or Reheating
Soups, stews, dal, casseroles, oatmeal, the possibilities are endless based on the amount of effort you’re willing to do. Let me tell you, that Instant Pot will be the first thing you pack once you get the hang of it when traveling. It takes some planning but it’s worth the time! Recipe links will follow at the bottom of this post.
Seasonings. You can make all kinds of hot meals but nothing will taste good if you didn’t bring all something to season it with. I keep it basic by packing 4 different flavor seasoning blends. Mrs. Dash type herb blend, Nutritional Yeast Seasoning Blend, a 50-50 mix of chili powder and smoked paprika for chili type dishes, and a Chai Spice Mix for oatmeal. With these seasoning blends I feel like I can make anything taste delicious!
Oatmeal; groats, steel cut, rolled. Why not begin your day with a warm bowl of goodness? Heck, you can even make overnight oats.
Dehydrated/freeze-dried fruits and vegetables. These are a game changer when you’re road trip cooking and cuts down on the need to always have fresh produce and fruit on hand. I’m a big fan of Harmony House Foods Inc. to provide me with the items I need. If you purchase one of their sampler packs you’ll have everything you need to put together delicious dishes to feed your family.
Vegetable soup and stews; A great way to enjoy a hot meal at the end of a long day of driving. You can prepare from scratch and cook along the way, or you can make it ahead at home, freeze, and thaw as you go.
Noodles, beans, and rice. These can be added to make any soup or stew just a bit more heartier.
Tacos and burritos. Season beans and rice with a chili powder seasoning blend and stuff in tortillas with sprouts, tomatoes, onions, etc.
Tea bags and Instant Coffee Bags. Caffeine free of course.
Prepare Food Ahead of Time
Chop, dice, slice, mince before you leave home with those ingredients that won’t be compromised by doing so and store them in a food storage bag or container, I prefer to use as many reusable food storage products as possible. Bags work great because they take up the least amount of space in your cooler.
Prepare pre-made meals that can be reheated. Freeze ahead, they will not only last for days in your cooler, but they’ll also serve as ice to keep your other food items cold, eliminating the need for ice for a few days, depending of course on what climate you’re traveling in.
Pre-assemble quick meals. I prepare individual bags for each breakfast on the road. A mix of oatmeal, cinnamon, turmeric, chia seeds, ground flax, walnuts and golden raisins. This way I don’t need to be measuring anything and all I have to do is add boiling water. This is where that wide-mouth Thermos will come in handy, add water, put the lid on and voila, a hot breakfast!
Dining Out
Personally, dining out is a last resort for me and typically something I might do when I’m planning on 8 hours or more of windshield time in a single day. When I pull over to refuel, I’ll look for a gas station with a Subway type restaurant attached and order a sandwich. Subs are great fast-food options!
Subway, Jimmy John’s, Jersey Mike’s Subs; I’ll order a 12’ sub on wheat bread and load it up with veggies and a smear of mustard. I now have two meals and enjoy each half paired with a few veggie sticks and fresh fruit.
Chipotle, Taco Bell, Mexican Restaurants; Taco’s, burritos and fajitas are easy options and are readily available about anywhere. Mind you, you’ll no doubt be consuming some type of oil with these options so choose wisely!
Wendy’s; A plain baked potato and small side salad. You can top your potato with that salsa you packed.
Relax and Enjoy Your Meal
The time you take to prepare and enjoy a meal is part of your adventure. Slow down and enjoy it. I promise you, your kiddos may not remember the historic sites you visited but they will remember the fun meals you prepared along. Make the process fun for the entire family and engage them in all aspects of meal planning and packing. So instead of hearing are we there yet, you’ll be hearing is it time to eat?
Safe travels!
Recipe Links
Nutritional Yeast Chicken Style Seasoning
Sweet Potato and Chickpea Stew
Instant Pot Dairy-Free Lasagna
