How To Eat Well At Restaurants, Airports, Hotels, & On Road Trips


So many people today have dietary restrictions — ranging from gluten intolerance to lactose intolerance to veganism. Special diets are so common, in fact, that restaurants have gotten used to making custom meals on the fly.

So if a restaurant doesn’t have an entrée you’re willing to eat, don’t be shy about asking for a custom meal.

Here’s a time-tested approach. Look at the menu for the ingredients in other entrees. Then ask if the chef could create a plate with just those ingredients.

For example, at Mexican restaurants, I regularly ask for a plate of romaine lettuce, whole beans, and a “double side” of guacamole — with NO rice or tortilla shell. I’ll also request grilled vegetables if available.

Some sandwich shops will let you add grilled mushrooms to any sandwich. Keep it simple so it’s not too difficult or time consuming for the chef. Here are some specific tips:

1)     Choose whole grains over flour products. For example, oatmeal is more nutritious (and less fattening) than a bagel, pancakes, French toast, or sugary cereal. At dinner, brown rice is a better choice than breads or buns.

2)     Keep healthy snacks in your car or bag. For example: fresh fruit, trail mix, almonds, sunflower or pumpkin seeds, or Lara bars. Then when you get hungry while away from home, you won’t have to resort to second-rate restaurant food or processed snack foods.

3)     Order platters, not sandwiches or wraps. At restaurants, ask for the “guts” of your sandwich on a bed of greens, not wrapped in bread. For example, when hummus is available, ask the restaurant to serve it on a bed of greens. At Mexican restaurants, ask for a plate of beans, romaine lettuce, and guacamole – no tortilla.

4)     Dress your salads with olive oil and vinegar. Or ask for lemon wedges and squeeze them over your salads.  This will save you from processed salad dressings with questionable ingredients.


If a friend invites me to meet at a certain restaurant, I’ll look for their menu online to see if they have something I can eat. If there’s no menu online, I’ll call and ask what they have that I’m willing to eat. If there’s nothing good, I’ll suggest another place.


If you try to bring a container of hummus or almond butter through security, it’ll be confiscated. (After all, garbanzo beans and almonds pose a serious threat to airline safety!) But if you bring a hummus sandwich or almond butter sandwich, you can skate through with no hassles. Go figure.

Many airports have smoothie places. Panda Express offers pretty good stir-fries. (And you can decline the white rice.)

Panera now has a “Mediterranean Veggie” sandwich with hummus and feta cheese. You can ask them to serve the hummus, cheese, and vegetables on a plate of romaine lettuce instead of a wrap.

Even some regular sandwich places offer “3 Bean Salad”, a high protein addition to any salad.

Even in cities where you wouldn’t expect it, you can improvise respectable meals. For example, the Kansas City, Missouri airport has a Mexican restaurant that happily prepared my favorite plate: beans, guacamole, grilled veggies, and romaine lettuce.


The great thing about driving is that you don’t have to worry about the weight of your luggage. So you can bring a large cooler filled with ice packs and vegetables. You can also bring canned soups, an electric hotpot, cutting board, knife, bowl, silverware, and even a crock pot, blender or Vitamix!

Best of all, you can bring all the fresh fruit, lemons, and avocados you want.

For easy “tailgate preparation”, my friend Elaina Love brings travel knives, wooden utensils, a wooden bowl, and a mini cutting board.

Bringing a blender allows you to make smoothies in the mornings.

One of our students travels with a small slow cooker crock pot. Then when she stops at a hotel/motel, she soaks her grains (steel cut oats, millet, quinoa) with water overnight. Then in the morning she has a nice hot cereal ready which she sweetens with agave nectar. She uses the fruits that most hotels have in their continental breakfast.

If you travel a lot, consider buying a Thermoelectric Cooler. You can plug it into your car’s power socket. And some models offer a separate adapter that you can plug into any electrical outlet.

Fruit is great because it doesn’t require refrigeration. Avocados turn salads into filling meals. And lemons can be squeezed over salads.


Before departing on a road trip, you can map out all the Panera's, Subways, Chipotle Mexican Grill, and/or Baja Fresh restaurants on your route.

I strongly prefer whole foods to flour products and processed foods. This makes it hard to get fed at airports and on road trips. However, here are strategies I’ve come up with…

MEXICAN RESTAURANTS are my favorite, because they all have beans, guacamole, and romaine lettuce. That’s all I need to make a meal. And some have grilled vegetables too!

Some healthy burrito places even offer brown rice and whole wheat tortillas.

But most Mexican restaurants only serve white rice. So I tell them to hold the rice and tortilla shell. (White rice and flour tortillas are both refined foods.)

I also request whole beans — not refried. The oil or lard in refried beans adds extra fat and calories.

When I insist that I only want beans, guacamole and romaine lettuce (and grilled veggies, if available), the counter people sometimes look baffled. They can’t imagine a Mexican plate without a tortilla and rice!

But why should I burden my digestive system with empty calories when I can have a plate of whole foods?

Ironically, the counterperson often charges me a very low price. Why? The plate they make me is nowhere on the menu.

I usually decline the corn chips, because most non-organic corn grown in the U.S. is genetically modified.

ASIAN RESTAURANTS (Chinese, Japanese, etc.) are my second choice. Some have brown rice.

Unfortunately, most non-organic soy grown in the U.S. is genetically modified. So if you’re a vegetarian, only you can decide which is more important: avoiding GMO food or including tofu on your vegetable plate.

INDIAN RESTAURANTS always have dishes with lentils, split peas, and chick peas.

Some Indian food is spicy, so it’s natural to “cut” the spiciness by eating it with rice. However, the buffets at many Indian restaurants include raw lettuce and cucumbers. In these cases, I combine spicy food with cucumbers instead of rice. For the reasons mentioned above, I tell them to hold the “nan” (a fried bread made from white flour).

ITALIAN RESTAURANTS. Pasta is a refined food — just like white rice. So I personally avoid Italian restaurants. To their credit, however, Italian restaurants usually have romaine lettuce for their Cesar salads.

GROCERY STORES are a good option when you’re on a road trip. So before traveling, search online for health food stores along your route, or near your destination. Then you can stop to buy refrigerated foods.

I’ll sometimes stop at a grocery store, and buy a container of hummus along with a cucumber or a bag of pre-washed salad greens. I can slice up the cucumber and dip it in the hummus.

Plus, more and more conventional grocery stores have a small “Natural” section where you can find packaged foods without the artificial ingredients. For example, you can buy a natural cereal. Or you can buy natural peanut butter and then eat it on whole wheat bread or apples.

Before traveling, search online for health food stores near your destination. Then you can stop to buy refrigerated foods like fresh greens and hummus. When traveling to conferences in Las Vegas and Washington D.C., I was surprised to find a Whole Foods Market within walking distance of both hotels.


If you’re a vegan or vegetarian, visit before traveling. You’ll find a GLOBAL directory of veg-friendly restaurants and health food stores. My friend Lara Adler does this every time she travels internationally — which is a lot — and she’s found some incredible restaurants this way.

In the U.S., visit to locate farmers markets near your destination, or on the way. You’re sure to find fresh seasonal fruits and vegetables. And at some markets, you’ll even find homemade baked goods and hot meals.

For a list of all co-ops, health food stores, and green businesses with a quick zip lookup, my friend Sasha Luci recommends


When you book your hotel room, request a mini fridge to store vegetables and other perishables. Some hotels will provide a fridge at no additional cost. But since they don’t have enough for every guest, it’s first come, first served. So reserve it in advance!

If a fridge isn’t available, ask if the wet bar in your room can be emptied out so you can store food in it.

As a last resort, bring your own cooler and fill it with fresh ice each day.

If bringing a cooler isn’t possible, use the bucket in your hotel room (the one normally used for a wine bottle).

Even if you have no fridge in your hotel room, you can bring almonds, pumpkin seeds, sunflower seeds, or flax crackers and sprinkle them on your salad. And these are easy to pack in a suitcase. You can also buy flax crackers from either of these web sites:

My friend Meredith McCarty doesn’t like to rough it all. So when she stays at hotels, if she can’t get a room with a kitchenette, she’ll bring her own hot plate, or an immersion coil for making hot beverages. Then she prepares miso soup, oatmeal, quinoa, buckwheat or millet, mochi and tea.


Pack a soft sided, collapsible cooler in your suitcase. Not only do they hold more because of flexible sides; they pack flat and are very light. Just tuck some covered containers or ziploc bags into your suitcase to hold and keep melting ice from leaking.

Nomi suggests packing a thin flexible cutting board. When traveling with two suitcases (or a companion), you can pack your blender’s carafe in one suitcase and its base in the other. Of course, fill the carafe with socks to avoid wasting precious suitcase space!

When flying in cold weather, think twice before filling your suitcase with anything that might freeze and expand. For example, I once packed a jar of almond butter and a plastic container of agave nectar in my suitcase. (The one I checked.) Fortunately, neither one exploded during transit. But I spent the whole flight worrying that the cold air outside would freeze these foods and cause the containers to burst.


Whether you’re at a fancy American hotel, or traveling in Costa Rica, it can be hard to get vegetables. (Ironically, during my trip to Costa Rica, the only restaurant I could find with a green salad was McDonalds!)

Here are some shrewd solutions to this problem:

Sea vegetables, such as dulse and sea palm, are lightweight and don’t require refrigeration. They can be rehydrated and added to any salad.

You can purchase silky sea palm, sea palm, sweet kombu and dulse from Ocean Harvest Sea Vegetable Company at; They are delicious right from the bag and easy to tuck into a purse or backpack. 

This is one of only two companies on the west coast to test their seaweed for radiation. Their test done in May 2012 showed that their seaweed was radiation free.

Kale chips. These salted, spiced dehydrated kale leaves as addictive as Doritos — but far healthier. Search Google for recipes. You can also can buy them from Whole Foods or from:

Wheat grass tablets. You can buy these in a jar from any health food store. According to the label on Pines International wheat grass tablets, 7 tablets equals a serving of a deep green leafy vegetables.

Veggielicious is a mix of dehydrated raw vegetables including Broccoli, Green Beans, Sweet Corn, Peas, Tomatoes, Green Peppers, Red Peppers, Green Onions, & Carrots. It’s lightweight and doesn’t require refrigeration. You can order it here:

When traveling by car, my friend Jill Nussinow likes to pack mason jars with newly started sprouts (and sprout tops). That way she’s assured fresh "vegetables" for at least a few days. Of course, she rinses them with bottled or filtered water, not tap water.

When traveling by plane, you can pack dry grains, seeds or quinoa, and start sprouting once you arrive. And since jars are heavy, you can sprout them in a Hemp sprout bag or one of Elaina Love’s nut milk bags. In the Vegetarian Mastery Program, we cover sprouting fully in the lesson called “How to skyrocket the nutrition in nuts, seeds, grains, and beans”.


More tips: When it comes to sweeteners, most restaurants and hotels only offer white sugar and a carcinogenic alternative — like “Sweet & Low”. So it’s smart to bring your own sweetener.

Stevia and “Organic Zero” both come in single-serving packets, making them easy to travel with. On road trips, you also have the luxury of bringing Agave nectar, raw honey, or brown rice syrup.

(In the Vegetarian Mastery Program, we cover the pros and cons of these sweeteners in the lesson called “Healthy Sweeteners: How They Stack Up”)

Do you have other tips, advice, or suggestions to share? If so, please post a comment below so other members of our community can benefit from your ideas. If we use your suggestion in our forthcoming ebook, we will credit you. So let us know how you'd like to be credited. (Provide your full name if that's what you want.)

41 Comment(s)

  1. Roasted salted seaweed imported from Korea is available in some regular grocery stores – also in health food stores – it's packaged in snack sized packets.  A bit salty but inexpensive.
    Cheers & happy travelling!!

    Melissa | Reply

  2. One thing I've found when traveling by air, I've never had a problem getting fruit past security if its cut up in a ziplock bag, ie pineapple, apples, strawberries, etc.  I also add some celery and carrots to the bag, good for munching on.

    Yvonne | Reply

  3. Years before vegetarian or vegan were well known words, and with a family of 5 boys, we made up a travel pod, includedd were knife, eating utensils, paper plates, can opener, alcohol stove, cutting board, etc.  We could stop at most any grocery store and buy lunch or whatever.  We had plenty to eat without spending too much and usually had food left to take home. 

    dee | Reply

  4. Panda Express is NOT vegetarian. They put chicken broth in everything. The company answered an inquiry from me very indignantly expressing they were not a vegetarian restaurant and offered no vegetarian options.

    Kathie | Reply

  5. When travelling I usually take a small portable blender, raw almonds, chia seed, raw organic cacao powder and  coocnut oil to make my own smoothie or if made and left over night to set, my own chocolate/almond pudding. Also cabbage leaves make an excellent subsitiute for bread in a sandwich.

    Peggy | Reply

  6. I forgot to say I also carry raw honey or fresh dates to sweeten :)

    Peggy | Reply

  7. I recently traveled to Oregon to visit my girls that insisted I bring some of our home grown apricots!  Soooo I packed them in egg cartons with bubble wrap so they wouldn't rattle around and put them in my suitcase.   They went through security for baggage and traveled perfectly.  I also dehydrated some apricot macaroons with cacao nibs-just mashed fresh apricots, shredded unsweetened coconut and cacao nibs mixed together and spooned onto parchment paper at 105 degrees for about 7 hours or until still chewy but dry in the center.  The girls were delighted!

    Lin | Reply

  8. Mexican Rest – I ask for dbl beans instead of rice, and extra pico de gallo.  no problem!
    Ital Rest – A large salad, a cup of marinara and eat like soup, garnish with onions and fresh garlic, please
    Avocados reign!
    Lots of snack bags of mixed nuts & seeds, a bit of dried fruit.  chewy dulse and mac nuts, yum!
    I go to the grocery store a lot and look for whatever is most in season and organic.  i love apples on road trips.  experiment: 2 apples & brazil nuts!  definitely a lunch meal.
    I love Don Tolman's Pulse product at (I hope it is ok to give a product name–this is an unique product).  It is special and qualifies on all points…raw, portable, delicious, filling, vegan, non-refrig, deeply nutritious, could live on it if it is all that is available for 30 days or more, mixes very well into other trail mixes or along side fresh fruit, salads, etc.

    Carolyn | Reply

  9. Great tips here. The links to all those resources really helps as well. :)

    Coralie | Reply

  10. I have learned to take chia seeds and add distilled water, essential oils and sweetners or fruit to it and you have breakfast and don't have to have some of things on a continental breakfast that are not good for you. 

    Ladell Neitzel | Reply

  11. When visiting friends, or eating on-the-run, I make sure to bring some Multi-enzymes. They help prevent Acid Reflux, Indigestion, high blood pressure, constipation and gas.

    Sergeant Blake | Reply

  12. On the plane I bring a big bag of vegetables cut to dipping size – celery, carrots, jicama and red pepper. I buy the hummus at the airport (most airports have it) and voila!  - dinner on the plane.
    In my suitcase I carry unripe avocados, soaked/dehydrated nuts/seeds, flax oil, and homemade crackers.. Sometimes I ship those ahead if I am traveling light. In my purse I carry a small bottle of liquid stevia and celtic sea salt.
    In restaurants I ask for the salad to be made entree size. I also ask them not to bring the bread basket. If at a Mediterranean restaurant we ask for cucumbers for the dips rather than flatbreads. They have always said yes!

    Pamela | Reply

  13. Authentic naan is baked in a traditional clay oven, never ever fried. I have seen wholemeal options available. 

    Corinne | Reply

  14. With the web these days you can really check out menus and where exactly places are.  With some in depth planning before you go,  you can save hours of wandering around finding veggie food  Also the research for me is part of the fun of anticipation of the holiday!

    Paul | Reply

  15. A good tip I once got is to always carry a small bar of dark chocolate so that if you are out having desert or pm tea  somewhere but nothing on their menu takes your fancy, you can whip out your dark chocolate and not feel deprived.   Quite often you have to share!!  

    Barbara Vicary | Reply

  16. When travelling I carry a small jar of miso and a packet of sea vegetables. It's easy to get hot water and then you've got instant soup. I also take a wide mouthed thermos flask and a mixture of oatmeal, quinoa flakes, dehydrated fruit and mixed seeds. I put this in the flask at night, add hot water and I've got a nutritious tasty breakfast waiting for me when I get up

    Kirsteen | Reply

  17. Being short of funds, yet traveling….once I bagged spoonsfuls of peanut butter in seperate small baggies, and put about 6 of them in my airplane luggage along with a box of crackers. No problem!

    Dodie | Reply

  18. Great tips. Whenever traveling someplace new, I find out where the local health food store is, and whether or not there's a greenmarket (farmers market) in town. I've eaten lovely local produce in many places. Vietnamese restaurants almost always have vegan options, and I also skip the rice.

    Zyxomma | Reply

  19. Speaking of Mexican meal options, sometimes it's easier to just order the dish (whichever one you choose), and just not eat the chips, tortilla, rice, refried beans… <GASP!> OK, it's minimally wasteful, but does make ordering easier, gives you what you want, and is a good exercise in self-discipline.

    Minn-Max | Reply

  20. Yes, the naan is baked, but every time I've ever ordred it, it came drenched in butter (which could be why some people think it is fried).  So, I simply tell them that I'm "sensitive" to dairy and that I want the naan left unbuttered.  Sometimes they look at me a little strangely at that, because many times they seem to not understand that some people are actually allergic to dairy.  Sometimes I've even had to tell them, flat out, that dairy makes me sick, so "No butter on the naan, please," with a smile on my face.  Then there is usually no problem.  We live in a medium-size town of about 1/2 million, so there's not much variety in restaurants, so I've yet to see whole-grain naan here except in grocery stores.

    Cheryl | Reply

  21. I have the following printed on the back of my card 
    To the chef –
    Please serve me a large dish with no animal, no oil, minimum flour and lots of plant based foods.
    Including vegetables  (starchy and green), grains, legumes, savoury fruits ( tomatoes) and fungi. 
    Many thanks, James Wilson

    James Wilson | Reply

  22. I travel weekly for work. My magic bullet blender never leaves my suitcase except when I get to the hotel. It makes for interesting times going through security because I never check a bag. But as long as the blades don't come out they let it through.
    I use the magic bullet blender  to make smoothies and also to make green juice. Just add a cheap nylon paint strainer bag from Home Depot and you can blend veggies and then strain it through the strainer bag. My morning breakfast when I travel is almost always a chocolate Vega One banana smoothie. I bring raw almonds and soak them in a glass overnight , rinse and make almond milk, strain out the solids and then add a banana and my Vega One (Or other vegan whole food optimizer).
    I always look for the local co-op or whole foods too so I can get vegan options for food.

    Karen | Reply

  23. I bring the 3oz bottles with me but full of whole grains, chia seeds, raw cacao nibs, and seaweed flakes. It's my little sampler pack!

    Stasha | Reply

  24. I always take a small hotpot when traveling and bring my own home made dehydrated 'bean bark', dehydrated fresh fruit, and my own soaked/dehydrated tamari almonds to snak on.  Bean bark harkens from my backpacking quest for lightweight packable whole foods.  It is made by preparing my own whole black beans or lentils, lightly seasoned and drained, then pureed in a food processor, spread on a teflex sheet and dehytrated.  This can be used by itself as a quick soup by simply adding hot water and fresh veges, or made as a thicker sauce to pour over fresh veges, or as a dip for fresh veges to make a satisfying meal.  I also make my own dehydrated chopped vege soup mix, seasoned, in baggies or a jar and add a couple large tablespoons to a mug, add hot water and have a wonderful snak or meal.

    Jenny | Reply

  25. When eating out don't be shy about asking if the soy or corn is organic.  A few restaurants are great about purchasing non-gmo organic products and others won't have a clue what you're asking them (this means its genertically engineered).  The more we ask and either don't order a particular entree or if we instead leave the restaurant to find another the more restaurant owners and chefs will take note and change their habits.

    Shelley | Reply

  26. Lara Bars were so wonderful, not just for travelling but everyday snack. Until they were bought out and now they support the GMO not being labeled. When I questioned about it, they never replied. So sad, still looking for a yum and healthy replacement.
    We love our $30 steamer from Black & Decker. Always take it with us when flying or driving.
    We were confiscated all the quinoa in Costa Rica, so don’t invest in it! Kudos to the airport fellows, no idea how they noticed it in our luggage. ;)
    For breakfast we soak in a little bit of water, a few tsp of organic raw cereal FLAKES (oat, kamut, anything you find, bulk in cheaper). They are ready to eat, no boiling necessary. Mix it with fruits and coconut milk (you can buy little boxes), banana as sweetener. YUUUM!
    And of course… green smoothies. We pack a 3 Litre bottle in the portable cooler. Great way to keep it cool is pack plastic bottles (of any size you need) filled with water and froze them. Voila! No leaking ever.
    Great article, thanks for sharing!

    Alina | Reply

  27. Thanks Kathie for the info on Panda Express!
    My daughters' are vegetarian & they like Panda Express. I'm vegan and prefer to stay away from all fast food-chains. I'll let them know about your post. Thanks again. 
    Regarding this article… I usually scan menu's to pull ingredients from different entree's to create vegan choices for me in restaurants. I haven't had one restaurant chef refuse my requests. I'll ask for peas or whole beans, and avocado to be added to my salads. I always ask to hold the croutons & cheese. Be careful with minestrone soup. Traditionally it should be made with water, or vegetable broth, but some restaurants use chicken or beef broth.   

    Kimberly Brown | Reply

  28. I see I have so much to learn. I am just starting on this journey. I can learn so much from this group and the courses.

    Deana | Reply

  29. if i am flying and will need breakfast the next morning, here is a tip:   you cant take liquids, but you can take frozen drinks!  (weird, i know)   i make a fat smoothie the night before, freeze it in plastic bottles and fill a baggie with ice and stuff it into my carry on in a thermos bag.   it stays frozen or mostly so, even from coast to coast!   i've done it many times and they never stop me, in fact, an airline security employee is the one who suggested i do it.
    i pack in my luggage alot of things:   powdered smoothie goods:  cacao, maca, cinnamon, cayenne, green powders, nuts etc.   they dont take up alot of space and travel well.   i also pack beats, ginger and other small type veggies that can handle being out of the fridge for a day or so until i arrive at my destination.    i also take kale with me in my carry on, add a baggie of ice in the bag and they stay good til i can fridge them.  with the stronger greens like kale, this works like a charm every time.    i dehydrate lots of things and stuff them in my luggage too and in my carry on.   and keep them in my car for all times.    i also carry my green powders in my car like i would a spare tire or jumper cables, just as important!     
     i keep a small bottle of olive oil in dark glass in the trunk along with apple cider vinegar so i can always dress my salads or add flavor to a made from scratch salad while traveling in the car.   you can always score a slice or two of lemon or lime from a restaurant, etc and i add that on as well.    with my trail mix, i always have half of my salad already with me in the car before i buy the fresh ingredients.
    happy trails!

    ava | Reply

  30. That 3 bean salad has HFCS!  Beware!

    Helen | Reply

  31. Wonderful ideas for the restaurants.  For road trips with our small family of four (two adults, two boys ages 4 and 7), we bring the cooler, the blender, and the crock pot.  We try to plan our path according to's farmer's market/food coop suggestions.  For the first few days I will have planned a specific menu and have prepared bean and grain dishes (before we depart) that can be stored in the cooler and will get us to our first farmer's market.  Breakfasts are soaked oatmeal (overnight), or granola-yogurt-and-fruit, and power-house green smoothies (maca, cacao, spirulina, gogi, etc).  The kids LOVE nori seaweed sheets, fruit, or seed trail mixes (pre-made at home) as snacks…so those get us through the day.  It does take a bit more luggage to haul our kitchen-on-the-go, but it is soooo worth it…health-wise and dollar-wise.  You save a LOT of money this way.   Another option is to skip the crock-pot and every few days, spend the night at an 'extended-stay' hotel where kitchinettes are available.  They supply the pots and pans, all you bring are your ingredients!  Cook, stuff in the cooler, and your on the move again! 

    Jacqueline Duarte | Reply

  32. When we go on a vacation in the car, I make some homemade granola and put it in a old peanut butter jar and that way you can snack on it while your driving with out making a  mess. I also make some tortillas and hummus pack it in the cooler and we can make wraps out of fruit and vegetables that we buy on the way, theses are also easily eaten while driving. Hope these hints help.

    Debbie McNally | Reply

  33. Didn't read all the comments, but when i travel, i take chia seeds and soak them overnight.  They can be soaked in coconut water or almond milk with cinnamon and licorise powder to sweeten it or honey.  Very good:)
    Essential oils can be added for flavor also.

    Ladell Neitzel | Reply

  34. I saw the Larabars and thought I would share some sites where you can follow their recipes. You will know what is in them and buy ingredients that are good for you:  http://chocolatecoveredkatie.comhttp://www.100daysofrealfood.comhttp://www.52kitchenadventures.com The other good thing is that there are other recipes on these webs… and as you try more and more, you may want to experiment on your own with the ingredients your body is drawn to.

    Karen Fogelsanger | Reply

  35. Dear Trevor,
    Good for you for taking on this project. Traveling can be a real problem when our demands are healthy ones. I am at the moment living the experience since my husband and I spending 2 1/2 months traveling in Turkey, Japan, Austria and Belgrade, Serbia. Right now we are about halfway through and located in Northern Japan. I have a few ground rules for myself: 1)traveling is more important than getting exactly the right food–if not, I may as well stay home.
    2) Traveling abroad means traveling light. Sorry can't take a cooler or lots of ingredients with me. I have to deal with whatever the surroundings supply me with. 3) On international flights you get meals so I always order vegan and hope for the best. So far it has proven ok. 4. While traveling I allow myself to be 90% vegan. Especially where the language is a barrier. That means that i do not sweat the small stuff–I do not dig too deeply into the stock or the sauces. For example in Japan, everything has a bit of fish stock added to it. There is no way of avoiding it, so that is part of my 10% that is not vegan. Otherwise I stick to what I think is vegan, veggies, tofu, soba noodles. Sometimes I read the picture wrong and receive a dish with a bit of fish or meat or egg in it. It gets picked out and put on my husband's plate. There's plenty to choose from. If I demanded 100% vegan I would drive us both crazy. And that's a terrible way to travel. 5.I google "vegan/vegetarian in ___," whatever city I am in at the time,
    what and up come some very wonderful blogs with all sorts of ideas and help–especially in places where the language is a barrier. Example, I found that there was a macrobiotic, organic vegan restaurant 1 block from my hotel! i would never have known about this if it were not for a local blog. Happy cow cannot possibly cover the whole world. 6. We usually eat one meal from the local food stores. Our hotel has a microwave and tables we can use to dine. I buy a few paper utensils and we have great meals this way. 7. I try to stay away from fried or oil in foods–more of a challenge in Turkey than Japan. But that's also part of the 10% allowance. It can never be just like I have it at home. Again, otherwise I would stay home and eat perfectly. Sorry, the world is big and beautiful and does not have to be unhealthy but the food cannot be perfect.
    Thanks for listening to my shpiel. If I have any more thoughts I will write again.
    Carol Wexler

    Carol Wexler | Reply

  36. The only thing vegan at Panda Express is the white rice- everything else they cook in a special chicken based broth.

    Green | Reply

  37. One challenge I’ve had eating vegan in foreign countries is the language barrier. So last year, I used (primarily) Google Translate to create what I call V-Cards, always free and currently available in 68 languages.
    Feel free to use and share the following link:
    The version date appears in the footer on each page, and I’m always seeking feedback from native speakers as to the accuracy of the translations.

    Mike Weinberg | Reply

  38. I am absolutely ecstatic about all of this information for eating well beyond your own kitchen!  I am definitely going to use some of these tips.  I am always concerned that after all my preparation, the items will be discarded so it was good to see how many deal with that on an airplane.
    I am going to the Inauguration and was wondering what I should do as I am on a juice fast presently and I was thinking maybe I should start incorporating some solid foods so that I can endure the weather and standing so long.  It was suggested to bring protein and/or energy bars.  I don't wish to do that so I will bring a trail mix and be just fine!
    All of this information has been most helpful….

    Diane | Reply

  39. Thank you, Green!  Didn't know that.  Wonder if all Chinese/Asian restaurants do that?  I don't think Panda is the only one!

    Dorothy | Reply

  40. I suggest Greek yogurt for itѕ high protein content.

    Darryl | Reply

  41. If nothing else is available for a quick snack, a spoonful of raw local honey with 2 drops of essential oil gives me energy without slowing me down. I especially like it with Young Living’s Thieves blend of essential oils. Because honey and Thieves are both highly anti-fungal, I don’t have to worry about the honey causing candida problems, and because the honey is raw and contains some wax, and because of my overall healthy diet, I don’t have to worry about getting hypoglycemic reaction (sugar rush).

    Raederle Phoenix | Reply

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  1. May 7, 2013: from Creating Kitchen Space & Clarity; Part Two | Vegan Recipes Blog
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