5 Ideas for Meals during Travel

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Healthy sandwiches for the journey

A sandwich is one of the best ideas for a meal during a trip. It is quick and easy to prepare. However, it is essential to ensure that the sandwiches prepared are not only delicious but also nutritious and healthy. To prepare a healthy sandwich, you should have the following ingredients whole-grain or sourdough rye bread, a lean protein source (roasted turkey breast, hard-boiled egg, or organic tofu), crisp fresh vegetables (romaine lettuce, tomato, cucumber, radishes), and healthy spreads such as mashed ripe avocado or extra virgin olive oil.

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Extraordinary bread, preferably sourdough

Recommended bread varieties are graham, rye or whole grain. In choosing bread, it is essential to thoroughly analyze the labels on the packaging. Genuine, high-quality bread should only contain flour, water, salt, and sourdough or yeast.

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Salubrious Fats

For instance, olive oil, flaxseed oil, or avocado oil. Essential fats sourced from plants provide indispensable unsaturated fatty acids and enable the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K.

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It constitutes a full protein

Protein forms an indispensable constituent of the body's cells, hence it ought not to be overlooked in your daily meal plan or when traveling; for instance, in the form of high-quality cured meats, lean cheeses, pastes made from legume seeds, or eggs.

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Fruits and vegetables

Not all vegetables prove suitable for the creation of a sandwich intended for a lengthy trip. It is advisable to employ vegetables of a lower water content, such as lettuce, radish, or bell pepper. Vegetables offer an abundance of vitamins, minerals, antioxidants, and dietary fiber.

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Sandwich with Hummus and Vegetables

(1 serving) – whole-grain rye bread 80 g (2 slices), – hummus paste 15 g (spoonful), – fresh avocado 35 g (0.25 pieces), – fresh garlic 1,5 g (0,5 small pieces), – fresh cucumber 18 g (0,5 pieces), – fresh bell pepper 38 g (0.25 pieces), – fresh lettuce 10 g (2 leaves), – fresh mozzarella 30 g (0.25 pieces), – fresh black pepper 1 g (pinch). Preparation time: 10 minutes. Peel garlic and press it through a press. Peel avocado, remove the pit, and mash it with a fork. Combine avocado with garlic and black pepper. Wash and slice bell pepper into thin strips. Wash, peel, and slice cucumber. Wash and drain lettuce. Slice mozzarella. Spread one slice of bread with avocado paste and the other with hummus paste. Place vegetables and cheese on one slice of bread and top with the other slice. Pack in a special bag or container. Nutritional value per serving (228 g): – energy: 360.7 kcal, – protein: 12.8 g, – fat: 14.1 g, – total carbohydrates: 50.6 g, – fiber: 10.1 g.

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A good blend for travel

A cocktail is another excellent suggestion for a meal on the go. A balanced blend can serve as an alternative to a full-fledged meal. In order to balance a cocktail, it should include: - complex carbohydrates in the form of e.g. cereal flakes (oats, buckwheat, millet, rice) or grains; - fat in the form of seeds, nuts, kernels or extraction oil; - protein in the form of dairy products like milk, yogurt, kefir. People who do not consume dairy products can use plant-based beverages which can optionally include vegan protein supplements; - fruit, which will contribute to the sweet taste and provide many vitamins and minerals; - optional green vegetables, which are rich in magnesium and vitamin C. Green leafy vegetables such as spinach, coriander, parsley, chervil, etc., are great for preparing cocktails.

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An exhaustive shake with fresh strawberries

(1 serving) rolled oats 20 g (2 tablespoons), flax seeds 4 g (teaspoon), kefir 2% fat 200 g (0.5 bottles), fresh strawberries 200 g (3 portions), fresh spinach 50 g (2 portions). Preparation time: 10 minutes. Instructions: Wash strawberries and remove stems. Wash spinach. Place all ingredients in a blender container and mix thoroughly. If the shake is too thick, add some water. Pour finished shake into a shaker or container. Nutritional value per serving (474 g): Energy: 270.1 kcal, Protein: 12.9 g, Fat: 7.7 g, Carbohydrates: 40.6 g, Fiber: 6.4 g.

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This is a salad mix

The salad mix should be prepared just before departure to preserve its freshness. The best way to transport the salad mix is to place it in a glass container without the addition of a dressing. The dressing is added immediately before consumption. A healthy salad mix should include: - complex carbohydrates in the form of grains, rice, pasta, or high-quality baked goods; - preferred vegetables, preferably those with a lower water content; - nuts, seeds, kernels; - a protein source in the form of cheese, meat, fish, or dried legumes; - a dressing based on cold-pressed vegetable oil or yogurt; - spices.

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A pasta salad featuring chicken

(Two servings): whole grain pasta 70 g (glass), chicken breast fillet 120 g, arugula 40 g (2 handfuls), dried tomatoes 80 g (4 pieces), pumpkin seeds 20 g (2 tablespoons), olive oil 20 g (two spoons), lemon juice 10 g (one spoon), honey 4 g (0, 25 spoons), salt 1 g (pinch), marjoram 1 g (pinch), black pepper 1 g (pinch). Preparation time: 30 minutes. Preparation: Rinse and dry the chicken breast fillet, remove unwanted parts, and cut into small pieces. Season the chopped meat and simmer in a small amount of water, stirring occasionally, until the meat is tender. Let it cool. Cook the whole grain pasta al dente in salted water, drain, and let it cool. Mix olive oil, lemon juice, honey, and spices. Cut dried tomatoes into small cubes. Mix all ingredients with the sauce. Nutritional value per serving (185 g): energy value: 424,8 kcal, protein: 23,4 g, fat: 21,6 g, carbohydrates: 38,7 g, fiber: 6,0 g.

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Beneficial snacks

Snacks are wonderful morsels not only for grown-up individuals but especially for young wanderers. They are quick in preparation, delicious in a cold state, and easy to pack and eat during the journey. It is beneficial to use high-quality, whole-grain flour (such as oat, buckwheat, wheat type above 1400 or orchid) for their production. Instead of sugar, they can be sweetened with honey, sweeteners (xylitol, erythritol) or simply decorated with fresh or dried fruits.

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Banana pancakes (two servings)

(2 servings): bananas 230 g (2 pieces), chicken eggs 100 g (2 parts), oatmeal 40 g (4 teaspoons), baking soda 4 g (teaspoon), cinnamon 1 g (pinch), clarified butter 8 g (teaspoon). 20 minutes preparation time. Chicken egg white separated from yolks. Egg whites beaten to stiff peaks. Bananas peeled and chopped into smaller pieces. Bananas mixed with egg yolks, cinnamon, flour, and baking soda. Mixture combined with egg whites and gently mixed with a wooden spoon. Mixture placed on heated pan with heated butter. Pancakes fried for about a minute on each side. Nutritional value per serving (192 g): – energy: 270 kcal, – protein: 11 g, – fats: 8 g, – carbohydrates: 38 g.

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Healthy snacks for your journey

Throughout prolonged expeditions, a multitude of individuals crave an additional bite to eat. It is beneficial to prepare and carry a healthier choice with you. A perfect alternative to detrimental snacks include unsalted nut and seed mixes (almonds, cashews, pumpkin seeds), fresh and dried fruits (apples, bananas, cranberries), homemade oat flapjacks, and crisp carrot or celery sticks served with a side of wholesome hummus.

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Prepared Dishes for Travel

When we don't have the option to prepare meals for our travels, there is an increasing number of healthy and ready-to-eat options available in food stores. During our travels, we can find ready-made meals such as: - salads with olive oil addition, - beverages like smoothies or cocktails, - whole grain oats, - yogurt for drinking, - sandwich pastes. When choosing ready-to-eat products, it's important to pay attention to their composition and expiration date. It's best if the ingredient list is short and free from unnecessary additives such as emulsifiers, flavor enhancers, thickeners, or preservatives. For smoothies, cocktails, or yogurts, it's advisable to choose those without added sugar. Ready-made oats should only contain whole grain oats, nuts, seeds, or kernels, as well as dried fruits. Based on ready-made products, we can quickly prepare a varied meal. For example, for breakfast, we can choose natural yogurt with oats, bread, or waffles (rice, corn, chickpea, or lentil) with ready-made sandwich paste. For the second breakfast, it's good to drink a cocktail, smoothie, or sugar-free fruit yogurt. For lunch, we can choose healthy meals with side dishes of grains and meat. For dinner, we can eat a sandwich with ready-made paste or salad, best with olive oil addition.

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Summary

When planning a longer journey that may last for several hours to several days, it is very important to have a travel cooler with you. Unfortunately, vegetables, fruits, dairy products, and meat are not long-lasting. As most travels take place in the summer, when temperatures are high, it is easy for fresh produce to spoil quickly, and dangerous bacteria can develop, posing a threat to human health. It is recommended to consume salads, sandwiches, or cocktails within 3-4 hours after preparation. However, snacks can be consumed even up to 2 days. In the case of a longer journey, one can set off with ready-made products from the store. Stores offer an increasingly wide range of healthy ready-to-eat products. It is also worth taking breaks during the trip to enjoy full-fledged meals in a restaurant. In the menu, dishes should be chosen that contain a large amount of cooked and raw vegetables, as well as stewed or roasted meat or fish. Ordering a soup or vegetarian dish can also help increase the amount of vegetables in the daily diet.