How to eat healthy food while traveling 4 easy hotel meals

How to eat healthy food while traveling 4 easy hotel meals

Cooking in a small kitchen with limited tools can be challenging – but it’s not impossible! Whether you’re on the road on a business trip or a family vacation, small hotel kitchens have everything you need to prepare delicious vegetarian meals without all the fancy gadgets at home. Plus, if you’re visiting a new city that isn’t WFP-friendly, it’s important to be creative in the small spaces so you can feed yourself (and possibly the whole family) with healthy meals.

At Forks Over Knives, we want to make eating vegan as easy as possible. In this article, we’ll walk you through the basics of preparing satisfying and healthy dishes using a few portable kitchen gadgets, a microwave, and food storage utensils that are easy to find anywhere you travel. These tips and recipes are also great for preparing vegetarian meals in bedrooms, office kitchens, or other places where you have limited access to kitchen equipment. Be prepared to be amazed at how easy it is to eat well outside your home!

Struggling to cook healthy meals at home?

Forex meal planner is here to help you.

Things to consider before traveling

If you’re heading out of town and not sure where to find a healthy vegetarian meal, we’ve got you covered. Consider these important aspects of your travel plans to ensure a smooth (and delicious) trip.


When choosing a the hotelFind a room with a microwave and a small refrigerator. Bonus points for the freezer! Consider upgrading to a room with a kitchenette or booking a dorm with a kitchen on Airbnb. When comparing the costs of these upgrades, consider the money you’ll save on restaurant food. If you’re traveling with your family, savings can add up quickly.


You may want to check at least one bag so you can bring along essential kitchen utensils and ingredients – the knife won’t be able to cross the safety line. The more foods you pack, the easier it will be to prepare meals as soon as you arrive, rather than looking for a grocery store.


Check the rules and regulations for bringing fresh produce into any foreign country. For details, contact the US embassy or consulate of your destination country before you travel.

what to pack

Not all of these items will be necessary depending on your destination, but consider bringing some of these handy gadgets and pantry items with you to reduce kitchen complications when you arrive. Bonus tip: Use the packing cubes in your bag to sort cooking essentials from clothes and toiletries.

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kitchen tools

Most of these items, with the exception of the knife, can be carried in hand luggage.


When choosing what to pack, focus on the lightweight items already in your pantry. Cereals, nuts and dry spices can be packed in zip-top bags to save space.

  • Rice and quinoa (ideally pre-cooked, in bags firm on the shelf; undercooked either)
  • Dry noodles or pasta
  • Rolled oats (for breakfasts made with oatmeal in the microwave)
  • Nuts and seeds
  • Salt and Pepper
  • garlic powder
  • Italian seasoning
  • paprika or chili powder
  • 1 can of low-sodium taco seasoning mix
  • packet of low sodium chili seasoning mix

Travel Snacks

Besides everything you pack in a checked bag, it’s smart to carry some food to enjoy on the way – and something to guide you when you reach your final destination. Sliced ​​fruits and vegetables (apples, grapes, celery, cucumbers, sweet peppers), sandwiches prepared with nut butter or hummus and vegetables, cooked rice and beans, roasted or baked potatoes, sweet potatoes, and steamed vegetables will stay fresh for at least a day in containers Tight closed.

when you get there

You probably won’t want to pack every item in your bag: bring the essentials with you and then pick up the rest at a local supermarket to make hotel cooking a breeze. Plus, visiting the grocery store can be a fun way to discover where you’re visiting!

Items to buy at your destination

  • Fresh fruits and vegetables for snacks and meals (whole and/or pre-washed/sliced)
  • Frozen vegetables (if you have access to the freezer)
  • canned beans (ideally in pop-up cans)
  • Canned tomato cubes (preferably in pop-up cans)
  • Rice and quinoa (cooked to perfection, in bags fixed on shelves)
  • Any spices or seasoning mixes that you didn’t package
  • Tortillas and/or bread
  • Pico de gallo or sauce, chickpeas and/or guacamole without oil
  • Plant-based milk, such as almond, soy, cashew, or rice
  • hot sauce

Looking for a salad bar?

Ask at your hotel for the nearest salad bar, where you can choose just the right amount of ingredients for pasta primavera, tacos, sandwiches … and salads! No fuss and no waste.

4 healthy vegetarian recipes you can cook from anywhere

Ready to get started? Check out these 4 delicious, nutritious and easy recipes that you can make from any kitchen in the world. All you need is a small work surface for preparing ingredients and a microwave. Dinner will be ready in no time.

Sweet potatoes in the microwave and hot peppers

No slow-cooking needed for this chili recipe. Simply sprinkle sweet potatoes in the microwave with your seasonings, add beans and kale, and voila! Spoon everything over brown rice and you’ll have a delicious meal ready in a matter of minutes.

A very simple vegan hummus wrap

A very simple vegan hummus wrap

Ready in no time, these delicious vegan wraps will have everything on your itinerary. Crispy carrots, sweet peppers, and cucumbers are arranged atop a thick slice of hummus, sprinkled in hot sauce, and wrapped in a whole-wheat tortilla. Can’t you love him?

Southwest potatoes and red beans

Southwest potatoes and red beans

Potatoes, beans, and fresh salsa combine in this microwave recipe for a quick and convenient meal. Lemon juice adds shine, while paprika lends a warm flavor to this satisfying bowl. Feel free to add any additional frozen vegetables on hand.

20 minute black bean taco

20 minute black bean taco

Tacos in the microwave? defy! This hearty recipe is packed with delicious black beans, sweet corn, smoky Southwestern spices, and fresh toppings. You won’t feel like your favorite taco store is too far away when you have this recipe in your back pocket.

For more help staying on a healthy vegan path no matter how busy life gets, check out this forex meal chartFOK’s easy weekly meal planning tool. To learn more about a complete, plant-based diet, visit our plant-based primer.

Reusable pots and bags filled with cereal and pasta, a strainer and glassware filled with carrots on a light blue table top

A bowl of cranberries surrounded by fresh tomatoes, broccoli, spinach, walnuts, almonds and small bowls of chia seeds and quinoa
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