Healthy Eating While Traveling

When you’re traveling, it’s easy to fall into the rut of greasy fast food out of cost and convenience. But it doesn’t have to be that way and you don’t have to subject yourself to plane food. I’ve got a few go-to recipes and snacks that I use in airports and hostel dorms all over the world. Some of these are easy to make before you go to the airport and others are cheap to cook for yourself.

Breakfast

Greek Yogurt with Granola and Fruit– You can keep all the ingredients separate and then mix when you’re ready to eat. Greek yogurt doesn’t have the sugar many other types have and fruit and granola add a nice crunch. I’ve also substituted granola for Special K cereal.

Box of Cheerios– The travel sized boxes are easy to throw in your carry on bag. You can buy milk at the airport and enjoy your bowl of cereal like you would at home.

Banana Bread– I love banana bread, especially since I don’t actually eat bananas, but the original recipe contains a lot of sugar. I found one on Pinterest that substitutes sugar and oil for honey and applesauce.

Fruit Salad– Pick a couple random fruits and drizzle with vanilla yogurt and honey. Apple, pear, strawberries, kiwi, watermelon and passionfruit are great ingredients.

Lunch

Light mayo chicken salad with grapes and almonds on croissant– Chicken salad is known for containing lots of mayonnaise, but there are plenty of ways to avoid it. My mom’s recipe has chopped chicken, a little mayo and celery salt and cayenne pepper. I’d eat it with Sun Chips. You can substitute the croissant for whole wheat toast or an English muffin if you prefer. Serious Eats has a good recipe for healthy chicken salad.

Snacks

Toasted almonds, freeze dried strawberries, granola and chopped dark chocolate– It’s best not to snack on anything too salty because it can leave you feeling tired. This snack has just the right amount of salty and sweet, plus chocolate! You can substitute freeze dried fruit for any fresh or dried fruit.

100 Calorie Pack Snacks– Many brands of snacks, like Pringles and Smartfood White Cheddar Popcorn, make packets that are only 90 or 100 calories. You get to eat what you want, just with smaller portions.

Dinner

Spaghetti Bolognese– I cooked this for myself nearly every night when I was traveling around Australia because the ingredients are cheap and you can keep it refrigerated for days. Take cheap minced meat, like beef, pork, turkey or lamb, and add store brand sauce and pasta with diced carrots and vegetables. Cooking Light uses pork in their version.

Chicken Curry– Rice is one of the cheapest ingredients in the world. Add some chicken and store-bought curry sauce and your choice of vegetables for a cheap, easy supper.

Drinks

Club Soda with Lime– Alcohol and sugary sodas can make you bloated and tired. Club soda will keep you hydrated with more flavor than basic water. If you want something a little sweeter, you can add a dash of Rose’s Sweetened Lime Juice.

Flavored Water Additives– Brands like Crystal Light and Lipton make low calorie mixes you can add to water for added flavor, like mango pineapple and blackberry pomegranate.

Smoothies– Throw a couple of fruits and veggies in the blender with some ice and milk to make yourself a healthy smoothie. Grapefruit, carrot and ginger make a great combination.

What do you eat to stay healthy while traveling?