How to Eat Healthy and Plant-Based While Traveling (Without Stress!)
- Nichole Dandrea-Russert
- Oct 1, 2019
- 3 min read
Updated: 19 hours ago
Traveling is exciting—new sights, new experiences, new memories. But if you’re eating plant-based, it can also come with a tiny side of stress: Will I find a meal I can eat? Am I destined to survive on pretzels and airport bananas?
The good news? With a little planning and a few insider tips, you can stay nourished, energized, and fully fueled for your adventure. Whether you’re flying cross-country, road-tripping with friends, or dashing between meetings, eating healthy and plant-based on the go is absolutely possible—and delicious.
Want to know how to eat healthy and plant-based while traveling? Below are five simple strategies to keep you feeling your best, wherever the journey takes you.
How to Eat Healthy and Plant-Based While Traveling
1. Look Beyond the Main Menu
Restaurant menus aren’t always plant-forward, but they are full of opportunities.
Salads with chicken, cheese, and eggs? No problem. Swap them for hearty add-ons like avocado, beans, nuts, and seeds. Don’t forget to request no croutons—many contain dairy.
Tip: The side-dish section is a plant-based traveler’s best friend. Sautéed veggies, baked potatoes, beans, grains, and steamed greens can easily come together to make a nourishing, colorful plate.
2. Pack Raw Veggies, Hummus, Nuts and Seeds, and Whole-Grain Snacks
Sometimes the healthiest option in transit… is the one you brought yourself.
Pack a small bag of veggies (carrots, cucumbers, bell peppers), whole-grain or seed crackers, and a container of hummus. They travel well, keep you satisfied, and pair perfectly with airport salads or grain bowls.
My personal go-to: dark chocolate chunks + raw almonds (fiber and protein packed!)
3. Bring Instant Oatmeal for an Easy, Nourishing Meal
Plain oatmeal packets are a plant-based traveler’s secret weapon. All you need is hot water.
Amp it up with portable toppings like:
• almonds or walnuts
• hemp seeds
• raisins or dates
• a squeeze of nut butter
It’s filling, fiber-rich, and perfect for early flights or long travel days when your body needs steady energy.
4. Use Travel Apps + Online Guides to Find Vegan-Friendly Spots
Plant-based dining has never been easier thanks to apps and restaurant finders.
Try:
• Happy Cow – worldwide vegan/veg-friendly restaurant directory
• abillion – community reviews for vegan meals globally
• Chain restaurants’ build-your-meal tools (like Chipotle or Sweetgreen)
A little scouting ahead ensures you always have nourishing options nearby—and prevents those last-minute “I guess I’ll have fries again” moments.
5. Prep Healthy Snacks Before You Go
Homemade snacks save money, reduce stress, and keep you feeling good between meals.
Some favorite plant-powered travel snacks:
• homemade granola
• no-bake energy balls
• trail mix
• roasted chickpeas
• fruit + nut butter packs
When you’re stuck in long lines or on delayed flights, you’ll be glad you came prepared.
Healthy Body, Happy Travel
With a little planning, staying healthy and plant-based while traveling doesn’t have to be hard—it can even be fun. By packing nutrient-dense snacks, scouting out veg-friendly restaurants, and getting creative with menus, you'll stay energized, grounded, and immune-strong for every part of your journey.
Have a tried-and-true travel tip of your own? I’d love to hear it! Share it in the comments to help fellow plant-based travelers thrive on the go.
Hello! My name is Caroline Williams and I am a dietetic intern in Georgia State's coordinated program. I am studying to become a registered dietitian with hopes to one day work in pediatric weight management. Weight management and choosing more plant based foods go hand in hand, so I have become increasingly interested in a plant-based lifestyle!
