Travel is an enriching experience, but it can also be challenging due to jet lag, lack of sleep, lousy hotel pillows, long international flights, and eating, especially if you eat a whole-food, plant-based diet like me.
But worry not—navigating the world while staying true to a plant-based lifestyle is possible and can add an exciting layer to your journey.
In this blog, we'll cover some practical tips and insights to help you maintain a plant-based diet while traveling, all without sacrificing the joy of exploring new places and flavors.
Of course, let's address the obvious first: rent an Airbnb, hostel with a community kitchen, or hotel with kitchenettes where you can cook for yourself. A trip to the local market can also become a part of the adventure. Exploring a farmer's market or local grocery store can provide a fascinating insight into the area's food culture and allow you to prepare fresh, plant-based meals with local ingredients.
You can prepare a small batch of critical ingredients for bowls and meals, saving you much money. But this only works if you stay in one place for some time. Most of our international trips involve going from point to point every few days.
Let's explore the next best option: finding places to eat to accommodate your dietary needs.
Do Your Research Ahead of Time
One of the best ways to set yourself up for success as a plant-based traveler is to do your homework before packing your bags. Use online resources like travel vegan blogs to discover restaurants and markets catering to plant-based and vegan diets. Also, once you arrive, do another search; I have found little gems on the fly with some of the best food! It also never hurts to ask the locals in one place for local suggestions; they will know.
Apps can also be helpful. Take a look at HappyCow (US and some international), Vanilla Bean (EUR, NYC, LA), AirVegan (airports with vegan food), and aBillion, which can help you find vegan and vegetarian restaurants, stores, and cafés worldwide. These apps provide reviews and ratings from fellow travelers, making finding the best spots for plant-based meals in almost any city easy.
Knowing a few phrases in the local language, such as "I am vegan" or "Does this contain animal products?" can also be incredibly helpful, especially in regions where plant-based diets are less common. Google Translate can also become your friend.
Always Pack Essentials for the Journey
Even with the best planning, there will inevitably be moments when plant-based options are limited—think long flights, layovers, or remote destinations. Packing some travel-friendly vegan snacks can be a lifesaver. Consider bringing:
Nuts and seeds: High in protein and easy to pack.
Instant oatmeal: A quick, easy breakfast option that needs hot water.
Granola or protein bars: These are compact and filling. Look for brands that offer low glycemic index. Minimize bars; they are still processed foods. Make your own if you have time.
Energy bites: For a more substantial snack on the go, you can make some ahead of time and pack them in your carry-on.
Dried fruit: Great for snacking and providing natural energy. Be careful with open packages; some countries won't let you in with fruit.
These snacks keep hunger at bay and reduce stress when WFPB meals are scarce.
Be Flexible and Open to New Foods
Traveling is a time to be adventurous, which also applies to your diet. Some destinations may have different plant-based options than you're used to, but you can still find delicious alternatives. For instance, many countries have traditional dishes that are either already vegan or can be easily adapted. In India, you'll find a variety of vegetarian curries, rice dishes, and lentil-based meals like dal. In the Mediterranean, plant-based staples include hummus, falafel, tabbouleh, and stuffed vine leaves.
Being open to trying new foods also means being willing to experiment. For example, you might not be familiar with jackfruit tacos, tempeh satay, or banana blossom "fish," but they can provide exciting new flavors and textures. Embrace the opportunity to discover new ingredients and plant-based alternatives while traveling.
Communicate Clearly and Politely
Plant-based eating may not be a known concept in some regions, so it's essential to be precise but courteous when communicating your dietary preferences. Learn how to ask for plant-based options in the local language.
You can also look for local vegetarian dishes and ask to have them modified. For example, in Southeast Asia, you can request stir-fried vegetables or tofu without fish sauce; in Italy, ask for pizza or pasta without cheese.
Prepare for Dining Out
Dining out can sometimes be tricky, even when you plan. Even in places where vegan or vegetarian food isn't on the menu, many chefs are happy to customize a meal if you politely explain your preferences.
Sometimes, sides or starters offer the best plant-based options—steamed vegetables, rice, and salads. You can also try mixing and matching side dishes to create a satisfying meal.
Sticking to a plant-based lifestyle while traveling doesn't have to be complicated or restrictive. With some preparation, traveling as a plant-based adventurer can open the door to new culinary discoveries and a deeper connection to the places you visit.
If you need some inspiration, check back here periodically as I share my experiences from destinations I have visited and will travel to in the future!
Now, prepare to embark on your next adventure—plant-based style!
Comments