Introduction
Ever found yourself stranded with only a sad bag of chips when traveling, or stuck at the office with no healthy options? For vegans, this scenario can be all too familiar. Maintaining a plant-based lifestyle while navigating the demands of a busy schedule or exploring new places can feel like a challenge. Veganism, in its simplest form, is a lifestyle that seeks to exclude all forms of animal exploitation and cruelty, including, importantly for our discussion, dietary choices.
The good news? With a little planning and preparation, you can absolutely enjoy delicious, nutritious, and satisfying vegan food anywhere, anytime. Gone are the days of limited options and rumbling stomachs. This guide will provide practical tips, easy recipes, and convenient product recommendations to make on-the-go vegan eating a breeze, ensuring you stay fueled and happy on all your adventures.
Planning is Key: Preparing for Vegan Adventures
The foundation of successful on-the-go vegan eating lies in thoughtful preparation. Rushing out the door with nothing but good intentions often leads to impulsive (and often non-vegan) choices. A bit of foresight can save you time, money, and potential disappointment.
First, always know your destination. Before embarking on any trip, whether it’s a cross-country road trip or just a day at the office, do a little research. Websites and apps dedicated to vegan and vegetarian restaurants can be invaluable tools for finding plant-based options in unfamiliar areas. Look for grocery stores that stock vegan products, and consider checking out local farmers’ markets for fresh, seasonal produce. Knowing what’s available beforehand allows you to strategically plan your meals and snacks.
Next, embrace meal prep like a pro. Batch cooking is your secret weapon for ensuring you always have wholesome vegan meals ready to grab and go. Dedicate a few hours each week to preparing larger quantities of dishes that can be easily portioned and stored. Choose recipes that hold up well in the refrigerator or freezer and that can be easily reheated or enjoyed cold. Think about recipes with beans, lentils, quinoa, or brown rice as the base. This can be done on a Sunday or other day off.
Finally, arm yourself with essential tools and containers. Invest in a collection of reusable containers in various sizes to accommodate different meals and snacks. Insulated lunch bags or coolers are crucial for keeping food fresh and preventing spoilage, especially in warmer weather. Don’t forget to pack reusable utensils, a napkin, and of course, a water bottle. Having these essentials readily available makes it easy to enjoy your vegan meals wherever you are.
Quick and Easy Vegan Snack Ideas
Snacks are the lifeline of any on-the-go vegan. When hunger strikes unexpectedly, having a stash of convenient and nutritious snacks can prevent you from resorting to less-than-ideal options.
Fruit and Veggie Power
Opt for fruits and vegetables that are easy to pack and don’t require refrigeration, such as apples, bananas, oranges, grapes, carrots, celery sticks, and bell pepper slices. Pair them with healthy dips or spreads like peanut butter, almond butter, hummus, or vegan cream cheese for added flavor and satisfaction.
Nuts and Seeds
Nuts and seeds are a nutritional powerhouse, providing healthy fats, protein, and fiber. Pack a handful of almonds, walnuts, cashews, sunflower seeds, or pumpkin seeds for a quick and satisfying snack. Consider creating your own trail mix by combining nuts, seeds, dried fruit, and a few dark chocolate chips for a touch of sweetness. You can also find pre-made vegan trail mixes at most grocery stores.
Energy Bars and Balls
Energy bars and balls can be a convenient option when you need a quick energy boost. Look for brands that are certified vegan and contain minimal added sugars and artificial ingredients. Many companies now sell specifically vegan-friendly bars. Even better, you can easily make your own no-bake energy balls using ingredients like oats, dates, nuts, seeds, and nut butter.
Edamame
Edamame is a great snack because you can buy it frozen and microwave or boil it to thaw it out. You can also buy it shelled and ready to eat.
Popcorn
Popcorn is a healthy and whole-grain choice to keep in your pantry, and is great to take with you. Buy plain popcorn kernels and air-pop it to avoid unhealthy butter or oil.
Delicious and Portable Vegan Meal Ideas
Beyond snacks, having a few reliable and portable vegan meal ideas in your repertoire is essential for staying nourished throughout the day.
Salads in a Jar
Salads in a jar are a fun and practical way to pack a healthy and satisfying salad. Layer the ingredients in a mason jar, starting with the dressing at the bottom, followed by hardy vegetables like carrots and cucumbers, then grains or beans, and finally leafy greens on top. When you’re ready to eat, simply shake the jar to distribute the dressing and enjoy.
Wraps and Sandwiches
Wraps and sandwiches are incredibly versatile and easy to customize with your favorite vegan fillings. Spread hummus, vegan cream cheese, or avocado on a whole-wheat tortilla or bread, and then add layers of veggies, such as lettuce, spinach, tomatoes, cucumbers, bell peppers, and sprouts. For added protein, include cooked lentils, black beans, tempeh, or grilled tofu.
Pasta Salad
Pasta salad is a crowd-pleasing dish that can be made in large batches and enjoyed cold. Cook your favorite pasta shape and toss it with a flavorful dressing and plenty of chopped vegetables. Add beans, chickpeas, or marinated tofu for extra protein. Pasta salad is a great option for picnics, potlucks, and road trips.
Grain Bowls
Grain bowls are incredibly versatile and can be adapted to suit your taste preferences. Start with a base of cooked grains like quinoa, brown rice, or farro, and then add a variety of toppings, such as roasted vegetables, beans, lentils, tofu, avocado, nuts, seeds, and a flavorful dressing. Grain bowls are a complete and satisfying meal that can be easily packed in a container.
Vegan Chili or Soup
Vegan chili or soup can be great options, especially in cooler weather. Pack in a thermos to maintain heat.
Vegan Travel Tips
Traveling as a vegan requires some extra planning and preparation, but it’s absolutely achievable.
When flying, check airline policies regarding bringing your own food and drinks. Most airlines allow you to bring food items on board, but there may be restrictions on liquids. Pack TSA-friendly snacks like nuts, seeds, energy bars, and dried fruit. Consider ordering a vegan meal in advance, if available, but always have a backup plan in case the airline doesn’t provide it.
If embarking on a road trip, plan your stops strategically. Research grocery stores or vegan restaurants along your route and stock up on supplies before you leave. Pack a cooler with ice packs to keep perishable foods fresh and consider bringing a portable blender for making smoothies.
For international travel, learning a few key phrases in the local language, such as “I’m vegan” or “No animal products,” can be incredibly helpful. Research vegan-friendly dishes and ingredients in the region and consider bringing a phrasebook or translation app.
Common Pitfalls to Avoid
Even with the best intentions, it’s easy to make mistakes when eating vegan on the go. Avoiding these common pitfalls will help you stay on track and maintain a healthy and satisfying diet.
Forgetting to pack enough is a common mistake. It’s always better to over-pack than under-pack, especially when you’re unsure of the vegan options available at your destination. Bring extra snacks and meals to ensure you’re never caught hungry and unprepared.
Choosing perishable foods can lead to food spoilage and potential illness. Avoid packing foods that spoil easily without refrigeration, such as soft cheeses, creamy sauces, and raw meat alternatives. Opt for foods that are shelf-stable or can be kept cold in an insulated cooler.
Relying solely on processed vegan foods can be convenient, but it’s not the healthiest long-term strategy. While vegan convenience foods like chips, cookies, and frozen meals can be helpful in a pinch, they should not be the foundation of your diet. Focus on incorporating whole, unprocessed foods into your meals and snacks whenever possible.
Not staying hydrated is a common mistake that can lead to fatigue, headaches, and other health problems. Drink plenty of water throughout the day, especially when you’re traveling or exercising. Carry a reusable water bottle and refill it frequently.
Where to Find Vegan Food on the Go
While packing your own meals and snacks is the most reliable way to ensure you have vegan options available, there are also several places where you can find vegan food on the go.
Many chain restaurants, such as Subway, Chipotle, and Starbucks, offer vegan options or can easily customize existing items to be vegan. Look for plant-based protein sources like beans, tofu, or tempeh, and load up on vegetables.
Grocery stores often have grab-and-go salads, fruit cups, and prepared foods that can be a convenient option. Check the labels carefully to ensure that the ingredients are vegan.
Health food stores typically carry a wide variety of vegan snacks, meals, and ingredients, including energy bars, trail mixes, vegan cheese, and plant-based protein powders.
Farmers’ markets are a great place to find fresh, seasonal produce and locally made vegan products. Support local farmers and artisans while enjoying delicious and healthy vegan food.
Conclusion
With a little planning and preparation, enjoying delicious and healthy vegan food on the go is entirely achievable. By embracing the tips and recipes in this guide, you can fuel your adventures, nourish your body, and stay true to your values, no matter where life takes you. So, pack your bags, grab your snacks, and embrace the adventure of on-the-go vegan eating!
