1. Plan Ahead: Research Vegan-Friendly Spots
Before your trip, take some time to research vegan-friendly restaurants and grocery stores in the areas you’ll be visiting. Use apps like HappyCow, Yelp, or Google Maps to find vegan restaurants, cafés, or places that offer vegan options. Many cities around the world are becoming more vegan-friendly, so you might be surprised at the number of options available.
- HappyCow App: This is a must-have for vegans on the road. It helps you find vegan, vegetarian, and veg-friendly restaurants in virtually any location.
- Google Maps: Simply search “vegan restaurants near me” and you’ll often find hidden gems or places with vegan menus.
- Travel Blogs and Forums: Vegan travel blogs and forums can provide tips on where to eat, shop, and stay while traveling.
2. Pack Vegan Snacks for the Journey
Whether you’re traveling by plane, train, or car, having some healthy snacks on hand is essential. Packing your own vegan snacks not only ensures that you always have something to eat, but it also saves money and keeps you from being stuck without options.
- Trail Mix: A homemade trail mix with nuts, seeds, dried fruit, and vegan chocolate can be a satisfying and portable snack.
- Energy Bars: Look for vegan-friendly energy or protein bars, like Lara Bars, Clif Bars, or homemade versions, to keep you fueled.
- Fresh Fruit and Veggies: Pre-cut fruits like apples, bananas, or carrot sticks are easy to pack and great for a healthy snack on the go.
- Rice Cakes or Crackers: Pair with peanut butter or hummus for a satisfying, light snack.
- Vegan Jerky: Look for plant-based jerky made from soy, mushrooms, or jackfruit for a protein-rich snack that’s easy to travel with.
3. Stay Hydrated: Bring a Reusable Water Bottle
Traveling often leads to dehydration, so keeping a reusable water bottle with you at all times is essential. Many airports, bus stations, and even tourist spots have water refill stations, so you can always have access to fresh water. Additionally, carrying your own bottle is more eco-friendly and saves you from purchasing plastic bottles.
4. Vegan Options for Airports and On-the-Go
While airports and convenience stores may not always have the best vegan meals, many now offer at least a few plant-based options. It’s helpful to know what to look for when you’re in a pinch.
- Salads: Many airport restaurants and convenience stores offer pre-packaged salads. Just make sure to ask for them without cheese or meat and double-check the dressing for dairy or honey.
- Fruit Cups and Veggie Packs: Fresh fruit and vegetable snack packs are available at most airport shops.
- Oatmeal: If you’re traveling in the morning, many cafes or coffee shops offer oatmeal. Ask if it can be made with water or plant-based milk and add fruit or nuts for extra flavor.
- Plant-Based Fast Food: In some airports, chains like Starbucks, Pret A Manger, or Subway offer vegan sandwiches, wraps, or plant-based protein boxes. Look for plant-based burgers or wraps, or customize a sandwich to fit your diet.
5. Vegan Hotel Breakfasts: What to Expect
If you’re staying at a hotel, breakfast can sometimes be limited in terms of vegan options. However, many hotels offer breakfast buffets that can easily be adapted to a vegan diet.
- Oatmeal: As with airports, oatmeal is a great option. Top it with nuts, seeds, or fruit for a filling meal.
- Toast with Avocado or Peanut Butter: Many hotel buffets offer bread, so you can make your own vegan toast with peanut butter or jam.
- Fruits and Smoothies: Most breakfast buffets have fruit stations. Fill up on fresh fruits, or if they offer smoothies, ask if they can make them with plant-based milk.
- Cereal: Many cereals are accidentally vegan (just watch out for those with added honey), and you can ask for plant-based milk if available.
6. Dining Out: How to Find Vegan Meals in Restaurants
If you’re dining at non-vegan restaurants, don’t worry – many restaurants can accommodate vegan diets with a few simple modifications.
- Look for Vegan Menus: More and more restaurants are adding dedicated vegan sections to their menus. If it’s not clear, ask your server if there are any vegan options or if dishes can be made vegan.
- Ask for Modifications: Many dishes, such as pasta, stir-fries, and salads, can be made vegan by asking for the dish without cheese, meat, or dairy-based sauces.
- Ethnic Cuisine: International cuisines like Indian, Thai, Middle Eastern, and Mexican often have naturally vegan options or can be easily modified to be plant-based. Dishes like vegetable curries, falafel, guacamole, or stir-fried vegetables with tofu are usually vegan or can be adjusted.
- Communicate Your Needs: Don’t be afraid to ask questions about how food is prepared. Chefs are often happy to modify dishes to suit your dietary preferences.
7. Stay in Accommodations with a Kitchen
If you’re staying in one place for a while, consider booking an Airbnb, hostel, or hotel with a kitchen. This way, you can prepare your own meals using fresh, local ingredients. Having access to a kitchen gives you more control over your diet and saves money.
- Visit Local Markets: Explore local farmers’ markets or grocery stores to pick up fresh produce, grains, and plant-based proteins. It’s also a great way to experience the local culture.
- Simple Travel Meals: Keep it simple with easy-to-make vegan meals like stir-fries, salads, or pasta dishes. You can use basic ingredients like veggies, canned beans, grains, and sauces to create quick and nutritious meals.
8. Pack a Travel-Friendly Vegan Meal Kit
If you’re heading somewhere remote or are unsure of the food options, it’s a good idea to pack a small travel meal kit with the essentials.
- Instant Oatmeal Packets: Just add hot water, and you’ve got a quick breakfast.
- Nutritional Yeast: This cheesy-flavored seasoning is great for adding flavor to dishes.
- Peanut Butter or Almond Butter Packs: Single-serving packets are perfect for adding protein to snacks.
- Plant-Based Protein Powder: If you’re concerned about getting enough protein while traveling, bring a small container of vegan protein powder for smoothies or snacks.
Final Thoughts
Traveling as a vegan doesn’t have to be difficult. With a little planning and creativity, you can enjoy nutritious and delicious plant-based meals wherever you go.
By researching your destination, packing snacks, and being flexible, you’ll be prepared for any situation that arises.
Whether you’re exploring new cities or relaxing at a remote destination, staying vegan on the road is totally doable!
