Hit the road without hitting a diet roadblock! Traveling often means tempting fast food and sketchy snacks, but it doesn’t have to derail your healthy eating. With some savvy planning and easy tips, you can master the art of meal prepping for any journey.
Discover how to keep your nutrition on point, even when you’re miles from home. Read below our top tricks to travel-friendly meal prep – your taste buds and waistline will thank you!
1. Understand Your Travel Schedule
The first step in meal prepping while traveling is to understand your travel schedule. Take some time to review your itinerary and identify the days when you’ll have limited access to food options.
This could include long flights, train rides, or days filled with back-to-back meetings or sightseeing activities. By pinpointing these days in advance, you can plan accordingly and ensure that you have meals ready to go when you need them most.
2. Pack Portable Containers
Invest in a set of portable containers that are suitable for travel. Look for options that are leak-proof and microwave-safe, as well as lightweight and easy to pack in your luggage or carry-on bag.
Having the right containers will make it easier to transport your prepped meals without any mess or hassle.
3. Choose Nutrient-Dense Foods
When meal prepping for travel, focus on choosing nutrient-dense foods that will keep you satisfied and energized throughout the day.
Opt for a balance of lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. These foods will provide essential nutrients and help you avoid feeling sluggish or hungry while on the go.
4. Research Local Grocery Stores
If you’re traveling to a new destination, take some time to research local grocery stores or markets in the area.
Identifying where you can purchase fresh produce, lean proteins, and other healthy staples will make it easier to stock up on ingredients once you arrive at your destination.
5. Plan Your Meals in Advance
Before you embark on your trip, sit down and plan out your meals for each day of your travels. Consider which meals you’ll need to prepare ahead of time and which ones you can purchase on the go.
Having a clear plan in place will help streamline the meal prepping process and ensure that you have everything you need.
6. Prep Breakfast Options
Breakfast is often the easiest meal to prep for while traveling. Consider making a batch of overnight oats, chia seed pudding, or egg muffins that can be easily packed into individual portions.
These breakfast options are simple to prepare in advance and can be enjoyed on the go without any fuss.
7. Pack Healthy Snacks
In addition to prepping full meals, don’t forget to pack plenty of healthy snacks for your travels. Nuts, seeds, dried fruit, granola bars, and protein bars (#ad) are all great options that are easy to transport and will keep hunger at bay between meals.
8. Utilize Frozen Meals
If you have access to a freezer before leaving for your trip, consider preparing some frozen meals that can be easily reheated when needed.
Casseroles, soups, and stews are all excellent options that can be portioned out into individual servings and stored in the freezer until it’s time to travel.
9. Make Use of Hotel Amenities
If you’ll be staying in a hotel during your travels, take advantage of any amenities they may offer for meal prepping. Many hotels provide mini-fridges and microwaves in guest rooms, making it easy to store and reheat homemade meals.
10. Opt for Easy Assembly Meals
When planning your prepped meals for travel, think about options that require minimal assembly or cooking once you reach your destination.
For example, salads with pre-cooked protein (such as grilled chicken or hard-boiled eggs), wraps with ready-to-eat fillings, or DIY snack boxes with assorted fruits, veggies, nuts, and cheese are all convenient choices.
11. Consider Dietary Restrictions
If you have specific dietary restrictions or preferences (such as vegetarianism or gluten-free), be sure to take these into account when meal prepping for travel.
Research local restaurants or grocery stores at your destination that cater to these needs so that you have backup options available if needed.
12. Stay Hydrated
In addition to meal prepping for travel, don’t forget about staying hydrated while on the go. Pack a reusable water bottle and aim to drink plenty of water throughout your travels to stay refreshed and energized.
13. Be Mindful of Airline Regulations
When traveling by air with prepped meals,be aware of airline regulations regarding bringing food through security checkpoints.Some foods may not be allowed past securityor may be subject to additional screening,so plan accordingly.
14. Reheat Your Meals Safely
If reheating prepped meals during travel,make sure to do so safely. Use microwaves available at accommodations or ask restaurants if they can accommodate reheating your own food if necessary.
Avoid using questionable sources such as gas station microwaves or other public facilities that may not prioritize cleanliness and safety standards, especially when dealing with perishable foods.
By following these tips, you’ll be well-equipped to maintain a healthy diet while traveling and avoid relying solely on less nutritious and more expensive restaurant options. Happy travels!
FAQ’s
How do I find time to meal prep while traveling?
Make a plan ahead of time and set aside a few hours to prepare your meals for the week. It’s all about prioritizing your health and well-being!
What are some easy meal prep ideas for travel?
Consider making overnight oats, salads with pre-cooked protein, wraps with ready-to-eat fillings, or DIY snack boxes with assorted fruits, veggies, nuts, and cheese.
Can I bring my prepped meals through airport security?
Be aware of airline regulations regarding bringing food through security checkpoints. Some foods may not be allowed past security or may be subject to additional screening, so plan accordingly.
What if I have dietary restrictions or preferences?
Research local restaurants or grocery stores at your destination that cater to these needs so that you have backup options available if needed.
How can I stay hydrated while traveling?
Pack a reusable water bottle and aim to drink plenty of water throughout your travels to stay refreshed and energized.
Can I reheat my prepped meals during travel?
If reheating prepped meals during travel, make sure to do so safely. Use microwaves available at accommodations or ask restaurants if they can accommodate reheating your own food if necessary.
