Eating Well on the Go: Simple Wholefood Recipes for Travelers
As travelers, we can often find ourselves faced with the challenge of maintaining a balanced and nutritious diet while on the move. Whether you're exploring new cities, embarking on a hiking adventure, or navigating airports, finding healthy meal options can be tricky. However, with a bit of planning and some creative meal ideas, it's entirely possible to eat well and nourish your body while on the go.
In this blog post, we'll dive into the benefits of prioritizing wholefoods during travel, provide practical tips for eating well on the road, and I´ll share delicious and simple wholefood recipes to keep you fueled and energized throughout your adventures.
Benefits of Eating Wholefoods While Traveling
Increased Energy Levels:
Wholefoods are rich in complex carbohydrates, fiber, and essential nutrients, giving us steady energy that can help us power through long days of exploration and activity without experiencing energy crashes.
Improved Digestion:
Traveling often disrupts our regular eating patterns, which can lead to digestive discomfort. Wholefoods, particularly those high in fiber like fruits, vegetables, and whole grains, support healthy digestion and help prevent issues like bloating and constipation.
Better Immune Function:
Traveling exposes us to different environments, which makes it so important to support our immune system. Wholefoods are packed with vitamins, minerals, and antioxidants that strengthen our immune function and help us stay healthy and resilient on our travels.
Increased Mood and Focus:
Eating a diet rich in wholefoods can positively impact our mood and productivity, which helps us remain alert, focused, and in good spirits to fully enjoy our travel experiences. Struggling with concentration in general? Get your copy of my free weekly checklist for increased productivity in business here.
Now that we know more about all the benefits, let´s dive into some practical ways to eat well on the go:
How to Eat Well on the Go
Plan Ahead:
Before embarking on your journey, take some time to plan your meals and snacks. Consider your itinerary, mode of transportation, and access to food options at your destination. Packing essentials like reusable containers and utensils can help you stay organized and prepared for healthy eating on the go.
Research Local Markets:
Exploring local markets and grocery stores at your destination can be a fun experience and an opportunity to discover fresh, seasonal produce and unique ingredients. Take advantage of these resources to stock up on nutritious wholefoods that will fuel your adventures.
Opt for Nutrient-Dense Foods:
When selecting foods to pack for your travels, prioritize nutrient-dense options that are portable and easy to eat on the go. Fruits, nuts, seeds, whole grain crackers, and protein bars are excellent choices for satisfying hunger and providing essential nutrients.
Stay Hydrated:
Proper hydration is crucial for overall health and well-being, especially when traveling. Carry a reusable water bottle with you for hydration on the go and opt for refreshing variations with frozen ice, berries, or fruit when buying drinks in cafes and restaurants. Continuous hydration will prevent dehydration and fatigue.
Balance Indulgences:
While it's natural to indulge in local delicacies and treats while traveling, strive to maintain balance by incorporating plenty of wholefoods into your diet. Eating more plant foods such as fruits, vegetables, lean proteins, and whole grains ensures you're getting the nutrients your body needs to thrive on the go.
Now that we´ve covered simple steps to eat well while traveling, let´s look at some travel-friendly meal options.
Simple Wholefood Recipes for Travelers
Breakfast Options:
Overnight Oats with Fruit and Nuts: Combine rolled oats, your choice of milk or yogurt, chia seeds, and a dash of maple syrup in a mason jar. Add a protein - such as peanut butter - and your favorite fruits, such as berries, sliced bananas, or diced apples, and a handful of nuts or seeds. Seal the jar and refrigerate overnight for a delicious and satisfying breakfast that's ready to enjoy on the go.
Whole Grain Bread with Protein-Rich Spread:Spread hummus, and sliced avocado on whole-grain bread. Sprinkle over seeds or herbs of your choice, such as sesame seeds or parsley. Finish off with some sprouts of choice and pair with a small box of cherry tomatoes that you can enjoy on the side. Sandwiches like these are super handy for any type of travel and are a simple choice on the go.
Veggie-Packed Omelette Muffins: Preheat your oven to 350°F/175°C. In a large mixing bowl, whisk together eggs, diced vegetables such as bell peppers, spinach, tomatoes, and onions, and your choice of cheese. Pour the egg mixture into muffin containers and fill each cup about two-thirds full. Bake for 20-25 minutes or until the omelet muffins are set and lightly golden. Allow to cool slightly before packing for your travels. These portable and protein-packed muffins make for a convenient and filling breakfast or snack option on the go.
Lunch and Dinner Ideas:
Quinoa Salad with Roasted Vegetables: Cook quinoa according to package instructions and let cool. Meanwhile, toss your favorite vegetables, such as bell peppers, zucchini, cherry tomatoes, and red onions, with olive oil, salt, and pepper. Roast in a preheated oven at 400°F/200°C for 20-25 minutes or until tender and slightly caramelized. In a large mixing bowl, combine the cooked quinoa with the roasted vegetables, fresh herbs like parsley or basil, crumbled feta cheese, and a squeeze of lemon juice. Pack the quinoa salad in individual containers for a delicious and nutrient-packed meal that's perfect for lunch or dinner on the go.
Whole Grain Wraps with Hummus and Veggies: Spread whole-grain wraps or tortillas with a generous layer of your favorite hummus. Top with sliced cucumbers, bell peppers, shredded carrots, baby spinach, and avocado. Roll up tightly and slice in half for a convenient and portable meal option that's bursting with flavor and nutrition.
One-Pot Lentil Stew: Heat olive oil in a large pot over medium heat. Add diced onions, carrots, celery, and garlic, and sauté until softened. Stir in dried lentils, vegetable broth, diced tomatoes, and herbs and spices, such as cumin, paprika, and thyme. Bring to a boil, then reduce heat and simmer for 25-30 minutes or until the lentils are tender and the stew has thickened. Season with salt and pepper to taste and divide into individual containers for a satisfying meal that's perfect for chilly days on the road.
Rice Paper Rolls with Tofu and Fresh Herbs: Prepare a variety of fillings for your rice paper rolls, such as thinly sliced tofu, noodles, shredded lettuce, cucumber strips, grated carrots, and fresh herbs like mint, basil, and cilantro. Dip rice paper sheets in warm water for a few seconds to soften, then lay flat on a clean surface. Arrange the fillings in the center of each rice paper sheet, leaving space on the sides. Fold the bottom edge of the rice paper over the fillings, then fold in the sides and roll tightly to enclose the filling. Repeat with the remaining rice paper sheets and fillings. Serve the rice paper rolls with your favorite dipping sauce, such as peanut sauce or sweet chili sauce, for a light and refreshing meal or snack option that's perfect for on-the-go enjoyment.
Snack Suggestions:
Trail Mix: Create your custom trail mix by combining a variety of nuts, seeds, dried fruits, and other tasty additions like dark chocolate chips or coconut flakes. Portion out individual servings in resealable bags or containers for a convenient and satisfying snack that boosts energy on the go.
Veggie Sticks with Homemade Dip: Slice up an assortment of crunchy vegetables, such as carrots, celery, bell peppers, and cucumber, and pack them in a portable container. Pair with a homemade dip, such as hummus, tzatziki, or guacamole, for a flavorful and nutrient-rich snack that's perfect for munching on during long travels or sightseeing adventures.
Fruit and Nut Bars or Energy Balls: Whip up a batch of homemade fruit and nut bars or energy balls using simple and wholesome ingredients like dates, nuts, seeds, and dried fruits. These portable and satisfying snacks are easy to make ahead of time and provide a delicious combination of natural sweetness, fiber, and protein to keep you fueled and satisfied on the go.
Conclusion
Maintaining a healthy and balanced diet while traveling doesn't have to be complicated or time-consuming. By prioritizing wholefoods and incorporating simple and nourishing recipes into your travel plans, you can fuel your adventures with delicious and nutritious meals that support your overall health and well-being. Whether you're exploring new destinations, embarking on outdoor adventures, or navigating bustling cities, remember to pack plenty of wholefoods to keep you energized, satisfied, and ready to make the most of every moment of your journey.
You might also wanna check out my free healthy eating guide for a simple and sustainable approach to a balanced diet without restriction. Tap here or on the photo below to get your copy.
