Meal Prep for Travel: How to Stay on Track While on the Go

Traveling can disrupt your healthy eating habits, but with a little meal prep, it’s possible to stay on track while on the go. Whether you’re traveling for business, pleasure, or a combination of both, planning ahead ensures that you’ll have access to nutritious meals wherever you are. Here are some meal prep tips to help you maintain your healthy eating routine while traveling.

1. Plan Your Meals in Advance

When traveling, planning is key. Take a few minutes to plan your meals and snacks for the duration of your trip. This can save you from unhealthy eating habits that often accompany travel. Consider the following:

• Research Local Options: Look up healthy restaurants, grocery stores, or markets near your destination.
• Pack Meal Options: Bring along snacks and meals that can travel well, such as protein bars, trail mix, or salads in jars.
• Pre-Pack for Travel Days: Pack easy-to-eat meals for the day of travel, such as wraps, sandwiches, or a packed salad.

2. Invest in the Right Containers

The right containers are essential for traveling with your meal prep. Consider the following:

• Leak-Proof Containers: Invest in containers that are leak-proof to avoid spills in your bag or luggage.
• Portable Insulated Bags: Use an insulated lunch bag or cooler to keep your food fresh during long flights or car rides.
• Reusable Snack Bags: Small snack bags are great for portioning out nuts, fruits, or other on-the-go snacks.

3. Choose Travel-Friendly Meals

When preparing meals for travel, choose foods that are easy to transport, don’t require refrigeration, and hold up well in transit. Some good options include:

• Overnight Oats: A great breakfast option, packed in a jar and ready to go.
• Salad in a Jar: Layer your salad ingredients in a mason jar for a portable, fresh meal that stays crisp.
• Wraps and Sandwiches: These are easy to pack and can be customized to fit your dietary needs.
• Hard-Boiled Eggs: A protein-packed snack that travels well and is simple to prepare in advance.

4. Prepare Snacks for On-the-Go

Snacking can be a challenge during travel, especially when you’re faced with limited healthy options. Bring along portable snacks that will keep you satisfied without derailing your goals:

• Nut Butter Packs: Single-serve packs of almond or peanut butter are great for pairing with apples, rice cakes, or crackers.
• Trail Mix: A mix of nuts, seeds, and dried fruit is a great snack that’s easy to carry in a small container or bag.
• Protein Bars: Choose high-quality protein bars with minimal sugar for a quick, filling snack.
• Fruit: Fresh fruit like apples, bananas, or grapes is easy to pack and provides a natural energy boost.

5. Use Local Resources to Supplement Your Meals

While it’s important to bring your own meals, you can also take advantage of local resources to supplement your meals:

• Grocery Stores: Stock up on healthy ingredients at local grocery stores or markets to supplement your prepped meals.
• Meal Delivery Services: If your destination offers it, consider using a meal delivery service to save time and ensure you’re eating healthy.
• Restaurants: Many restaurants now offer healthy options, including salads, grilled proteins, and vegetable-based dishes.

6. Stay Hydrated

It’s easy to forget about hydration while traveling, but staying hydrated is key to maintaining energy levels and overall health. Here are some hydration tips:

• Carry a Reusable Water Bottle: Bring an empty bottle through airport security and refill it once you’re past the checkpoint.
• Avoid Sugary Drinks: Stick to water, sparkling water, or unsweetened beverages to avoid empty calories.
• Bring Electrolyte Packs: Electrolyte packets can help keep you hydrated and energized, especially if you’re traveling to a warm climate.

7. Make Use of Hotel or Airbnb Kitchens

If you’re staying in accommodations with a kitchen, take advantage of it! Cooking some of your meals or reheating pre-prepped meals will help you stay on track while traveling. Here’s how:

• Store Prepped Meals in the Fridge: If your accommodation has a refrigerator, store your prepped meals and snacks in the fridge for easy access.
• Use the Microwave: Many hotels or Airbnbs have microwaves, which are perfect for reheating leftovers or prepared meals.
• Cook Simple Meals: Use simple appliances like a hot plate or microwave to prepare quick meals with the ingredients you buy locally.

8. Stay on Track with Portion Control

When traveling, it’s easy to overeat, especially at restaurants or airports. To stay on track, practice portion control by:

• Pre-Portion Your Meals: Portion out meals and snacks in advance to avoid overeating while on the go.
• Use Smaller Containers: Packing meals in smaller containers can help you control portion sizes while traveling.
• Eat Mindfully: Take the time to enjoy your meals and avoid distractions, such as eating while working or watching TV.

Conclusion

Meal prep for travel doesn’t have to be complicated. By planning your meals, packing travel-friendly options, and utilizing local resources, you can stay on track with your healthy eating goals no matter where you go. For more tips and meal prep solutions, visit PeerMeal.