A vacation meal prep post may just be what you’re looking for as you’re starting your travels, whether it’s for work or for fun (or a little bit of both).
Eating healthy on the road, whether you’re on vacation or traveling for work, is not always easy.
Hotels aren’t always equipped with state-of-the-art kitchens for making all of your own food. And even if they are, you may not even have the ability to go grocery shopping. You also may not have the same kind of time available for food prep, either.
On a trip, we eat most of our meals at restaurants, where the options are generally pricier and may have a different impact on our digestion than what we’re used to. Even when traveling in your own country, dining in or taking out all the time can get exhausting and, in some cases, turn your stomach upside down.
It’s tricky a situation. But it’s not impossible to find a balance—one that satisfies your desire to experience the new and helps you feel somewhat normal in the process. You can taste all the local delicacies and continue to eat in a way that makes you feel good, provided you have a few strategies up your sleeve.
Strategies for healthy meal prep while traveling
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Why you should get your house ready for a homecoming prep before you leave
There’s no better time to meal prep than right after a vacation. Having plenty of food on hand makes it much easier to dive back into reality. And the meal prep process makes the whole transition a relatively smooth one. It brings you right back into your regular routine which may be something you’re craving a bit of after traveling, which naturally disrupts our usually scheduled programming.
Plus, if you have a slightly sensitive stomach like me, I find that meal prepping right after a vacation helps return my digestion to normal.
Tips for Getting Your Kitchen Ready for Post-Vacation Meal Prep
- Check your inventory. If you’re out of (or running out of) any of your staples, write a quick list of what you need to buy and put it somewhere you can’t miss when you come home. This helps you know exactly what you need for the house when you get back. Just make sure that anything you are restocking is shelf-stable or will stay good the duration of your trip, especially if it’s a long one.
- Clean out the fridge. Throw out anything that’s going to expire (or freeze it if you can) so you have a nice, organized fridge to come home to. You don’t want to have to deal with stinky expired food.
- Make sure all your dishes and prep containers are clean and put away. There’s nothing better than coming home to clean, cooking-ready kitchen!
Bonus tip: got any healthy meals you can throw in the freezer before you leave? Do it! That way, you can reheat some home-cooked food when you get back instead of grabbing takeout.
When you set yourself up for a relaxing cooking session after a vacation, you’re way more likely to actually get it done (even if you’re super jet-lagged or still in vacay mode).
How to meal prep snacks and meals for air travel
I want to say up front that this varies depending on what airport you fly in and out of! I normally fly from NYC and other major airports in America. Even when flying out of foreign countries, I have had absolutely no issue getting snacks through security.
I recommend looking up the rules online before attempting to bring food through security if you’re worried about it! And I think these tips will help.
What foods you CAN bring on the plane (in my experience)
- Salads with a very small amount of dressing
- Cooked meals that are solid (so no soups, stews or anything liquidy)
- Sandwiches and wraps
- Pasta-based meals
- Fruit! I’ve brought on apples, bananas, grapes and grapefruit.
- Veggies! Think cucumbers, carrots, celery and even baked sweet potato wedges.
- Dry snacks, like chips, pretzels, cookies etc.
- Trail mix!
- Candy (duh)
- Single packs of peanut butter and hummus (travel size)
- Protein and granola bars
- Overnight oats!
- baked goods (muffins, breads etc)
What foods you CAN’T bring through security (in my experience):
- Yogurt
- Kombucha
- A whole jar of peanut butter
- A whole container of hummus
You can usually grab yogurts and drinks after going through security!
Pro tip: Bring a water bottle, but make sure to empty it before security so you can fill it when you get through. (Plus you won’t have to buy water. Consider, too, bringing your own reusable cutlery with you so you don’t have to rely on plastic throughout the trip.
What to meal prep for plane, train and car rides:
I love bringing my own food to the terminal to eat before I get on the plane. If I have a morning flight, I prep overnight oats the night before and pack them in a small container in my carry-on bag. If I have an afternoon or evening flight, I’ll pack a no-reheat meal like wraps and grain-based salads (I love my quinoa bowls before a flight). Meals in terminals are so overpriced (healthy or not) and airplane food is usually not filling nor especially tasty or nutritious.
If I’m going on a long car ride, I usually pack a sandwich or something that’s easy to eat while driving, or if I stop somewhere to rest. The key here (if you can) is to bring a lunchbox with an ice pack to keep your meals cool in the car! Scroll down to see which products and containers I recommend for meal prep while traveling. Same goes for a train. I really hate having to buy food in train stations.
How to meal prep for road trips
How you meal prep for a road trip depends on the type of journey you’re committing to. For example, you’ll have more room for cooking equipment (like hot plates and pans) if you’re taking off in a van. But if you’re driving a sedan or four-seater, you’ll only probably only have enough room for a small cooler. Not to mention, the amount of time you spend on the road is also going to determine how much and just what you’re going to want to bring. Packing perishable items like fruit may be suitable for a several-day long trip, but probably won’t have the shelf-life to sustain you through a multi-week odyssey.
How to meal prep for long road trips
Any vehicle you’re traveling in, whether big or small, can be successfully packed with supplies to sustain you. To figure out exactly what you need, though, research where you’re going and what you want to do. Are you setting off to the Grand Canyon, with plenty of “unplanned” desert stops along the way? In that case, make sure to pack lots of water in case you get stranded for some reason.
Instead of packing a bunch of perishable food that you’ll undoubtedly plow through in the first few days, pack as much non-perishable food as possible. Think: stuff that will keep you full when the nearest restaurant is 60-miles out. Good ideas include protein-dense bars and snacks (like granola, nuts, and beef jerky) that won’t go bad. Bring the amount you’d need to literally survive if you had to. This might be a couple of protein bars per person per day. Therefore, you’ll be prepared even in the worst case scenario.
As for eating out, plan in advance. Figure out where you’re going to want to stop for food, so you don’t spend unnecessarily on meals you could have skipped. Maybe that’s in a city you’ve always dreamed of eating, Or it’s a small, country restaurant your mom always talks about. Knowing when and where your next fine dining experience lies is helpful. It will help you maintain your sanity when you just can’t stomach another handful of granola.
How to meal prep for short road trips:
Unlike with long road trips, short trips mean you can pack your trunk with delicious perishable items that will keep you extra happy during your few days out on the road. When you’re less focused on the survival aspect that comes with weeks (or even months!) on the road, you can focus more on the indulgent side. Bring your favorite childhood snacks, pack an icy treat like frozen watermelon to keep you cool, and prepare a sandwich with high quality ingredients to really feel like you’re treating yourself.
Of course, it’s never a bad idea to bring along something nutrient-dense, too. You know, just in case. But keep it simple! You’ll thank yourself when you’re hangry and remember that you packed a box of protein bars just to be safe.
How to meal prep for big cars:
It’s logical to assume that if you’re traveling with a big car you’re going on a trip that’s longer than just a few days. In that case, use the extra space to bring some cooking supplies in addition to all the extra food. A small hot plate or even a microwave if you have the room for it will make all the difference on long nights when you’re craving something warm. Evaluate the amount of space you have and how much more or less easy bringing it would make your life and decide if you need it from there.
How to meal prep for small cars:
If you’re traveling in a small car, there’s not a ton of equipment you can bring but there is one thing that will continue to be helpful from start to finish: a cooler. Use it to keep your beverages cool, which is an absolute must on hot summer days. It’s also a great place to store anything you’d rather not get too warm, like salads and sandwiches.
My favorite travel meal prep strategy ever:
So let’s say you’re staying in a hotel or Airbnb for a few days in a new city. I highly recommend bringing or getting what you need to prep overnight oats.
Breakfast is often the same in a lot of places. It’s not always the meal you want to spend your hard earned cash on. Save the fun foods for lunch, dinner, and dessert! (More on that below).
Overnight oats are also a great snack if you’re between meals and don’t know when or what you’re eating next—an issue I often have when traveling.
How to Make Overnight Oats for Travel
- Oats in a Ziploc bag which you can bring from home. 1/2 cup of oats = 1 serving, so bring as many servings as you need.
- Apples or bananas to add to your oats. These two fruits are portable and travel well (especially apples, which don’t need to be refrigerated and don’t go bad as quickly).
- Single packs of nut butter to add to your oats (optional).
- Your favorite oatmeal toppings: nuts, seeds, brown sugar and dried fruits in a baggie.
- One container to store overnight oats in, which you’ll clean out and reuse every day on the trip.
You CAN try to find those single packs of almond milk that don’t need to be refrigerated until they’re opened. But, there’s always water and you can get milk from coffee shops and gas stations. No shame in that!
Why I love this method: It allows you to eat one “home cooked” meal per day while traveling. You feel less gross throughout the trip because oatmeal is something you’d eat at home, too. Not to mention it is full of fiber which is great for keeping your digestion regular when you’re hopping from one time zone to the next. And it saves you a bit of cash to have fun with your other meals.
What to buy when you arrive at your destination:
If you’re traveling to a city where it’s easy to get around, or you have access to a car, go to the nearest grocery store on the first day of your trip to stock up on snacks. Even if you’re not usually a big snacker, it’s smart to have a few things in your daybag. This way you won’t accidentally make rash, ill-advised decisions because of low blood sugar. (To wit: Most of my worst travel food decisions have been made when I’ve been hangry, like that time I ate at IHOP in New Orleans. Don’t be like me.
Stick to snacks that you don’t need to refrigerate:
- Protein and granola bars
- Apples, peaches, plums and bananas
- Avocado
- Carrots
- single packs of nut butter
- nuts and trail mix
- pretzels, chips, crackers, rice cakes and popcorn
- beef jerky (or vegan beef jerky)
These snacks are packed with nutrients and will keep you fueled through all the aimless wandering and sightseeing you’re probably going to do. They might not be the Doritos you’d reach for at home, but you’re going to really appreciate the extra protein and fiber when you’ve walked 20,000 steps.
Find out how the locals actually eat.
Everyone has their own definition of what healthy means and traveling is a great opportunity to find out what it means to others. As much as I love the many decadent treats around the world, there comes a moment on every trip when I eventually find myself craving something a bit more nutritious. And sometimes, instead of turning to what I usually like (like oatmeal), I’ll also try to embrace the healthy eating rituals of the people around me. Like in Japan, where I fell absolutely in love with Japanese curry, a traditional home-cooked favorite that’s so hearty and healthy I started cooking it regularly as soon as I got home. I also recommend taking the opportunity to try local ingredients that you may have never tried before. Pro tip: Eat as much fruit as possible in tropical climates. You won’t regret it.
Find the balance while eating at restaurants
It’s true that eating at restaurants all the time can get expensive and possibly even tiring after a while. And if you struggle with disordered eating, you may find yourself feeling guilty about eating out every night.
My main tip? Make sure there are always some kind of veggies on your plate. Veggies have a lot of essential vitamins and minerals and can help you feel normal when eaten regularly. That’s not to say you should always eat a salad. Most countries around the world excel at cooking vegetables in some way, so there will always be something interesting for you to try.
My other piece of advice is to try to not let who you’re with influence your food choices. Sometimes we travel with people who are health-obsessed that make us feel bad about ordering the cheesy nachos. Sometimes we travel with people who only eat junk on vacation when we want to order the salad. And please, don’t feel guilty about what you’re eating on vacation. You’ve earned it, so enjoy it!
Either way, remember that you’re eating for YOU, not for someone else. Order what you’re in the mood for and if people make comments or if you’re worried about being judged, remember that you get to decide what you put in your body and that’s really no one’s business!
If you’re traveling with people who have different food priorities than you, I recommend taking turns picking restaurants. It’s hard to please everyone in a group!
Useful tools and equipment for eating healthy on the road
So now you know what you need to do and it’s time to do it! Here are some useful tools for eating healthy and meal prepping on the road:
Small, light meal prep containers for easy travel food (these are my favorite)
A compact lunchbox to keep cool food on the road
Plus an ice pack or two
Stasher Bags! They’re reusable and perfect for snacks
A travel-friendly water bottle that you can refill as you travel instead of buying water
Travel utensils, just in case
A meal-prep container made specifically for salads (so you can add some dressing too)
This bento-box meal prep container for a fun variety of snacking
Are you ready to give your food an upgrade on your next trip?
I hope this post helped you and gave you some ideas for your next work trip or vacation.
Be sure to check out my Foodie Trip to Rome and Foodie Trip to Tokyo if you have travel plans coming up.
Want access to all my travel-friendly (no-reheat) meals? Click here to learn about the Workweek Lunch Meal Prep Program and sign up to get access to all of my recipes, weekly meal plans and so much more.
Katie says
Thanks for the tips!
Just a word of caution for the overnight oats suggestion. – I’ve gotten pulled aside twice at SEA (Seattle) security because of my tupperware of oatmeal. It was simple microwaved quick oats with banana, berries, nuts and chocolate.
I still bring it, but place it separately on the tray so I don’t have to get my whole bag seized.