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5 suggestions for meals during travel
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1. Healthy sandwiches
A sandwich is one of the most excellent ideas for a meal during a trip. It is quick and easy to prepare. It is important to ensure that the sandwiches prepared are not only delicious but also nutritious and healthy. To prepare a healthy sandwich, you should have:2. Excellent bread, preferably sourdough
Recommended bread varieties are graham, rye or whole grain. When purchasing bread, it is important to carefully examine the labels on the packaging. Genuine, high-quality bread should only contain flour, water, salt, and sourdough or yeast.3. Beneficial fats
E.g. olive oil, flaxseed oil or avocado. Essential fats derived from plants provide necessary unsaturated fatty acids and facilitate the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K.4. It's a complete protein
It's a fundamental component of the body's cells, so it mustn't be missing from your everyday diet and when you're traveling; for instance, high-quality cured meats, lean cheeses, pastes made from legume seeds, or eggs.5. Fruits and vegetables
Not every type of vegetable is suitable for making a sandwich for a long journey. It is best to use vegetables with lower water content such as lettuce, radish, or bell pepper. Vegetables provide a wealth of vitamins, minerals, antioxidants, and dietary fiber.6. Bread 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. Mix 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.7. A healthy blend
A cocktail is yet another great food option for travel. A carefully composed 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. flakes (oats, buckwheat, millet, rice) or grains; fat in the form of seeds, nuts, kernels or cold-pressed 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.8. A comprehensive 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 Wash strawberries and remove stems. Wash spinach. Place all ingredients in a blender container and mix thoroughly. If the consistency is too thick, add some water. Pour the 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, Total carbohydrates: 40.6 g, Fiber: 6.4 g.9. This is a salad
The salad should be prepared just before departure to ensure it is as fresh as possible. The best way to transport the salad is to place it in a glass container without the addition of a dressing. The dressing is added immediately before consumption. A healthy salad 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.10. A macaroni 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 inedible 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.11. Useful snacks
Snacks are ideal morsels not only for adults but especially for young travelers. They are quick to prepare, delicious in a cold state, and easy to pack and eat while traveling. It is advisable to use high-quality, whole-grain flour (such as oatmeal, buckwheat, wheat type above 1400 or orchid) for their preparation. Instead of sugar, they can be sweetened with honey, sweeteners (xylitol, erythritol) or simply decorated with fresh or dried fruits.12. Banana platters
(2 servings): bananas 230 g (2 pieces), chicken eggs 100 g (2 parts), ?? oatmeal 40 g (4 teaspoons), highly purified 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 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 value: 297.8 kcal, - protein: 10.3 g, - fat: 11.0 g, - total carbohydrates: 40.5 g, - fiber: 3.3 g.13. Healthy snacks for your trip
During extended travels, numerous individuals yearn for an extra snack. It's advantageous to prepare and bring a healthier version with you. An excellent alternative to unhealthy snacks include:14. Prepared Meals for Travel
When we don't have the option to prepare meals for travel, there is an increasing number of healthy options available in food stores. While traveling, you can find: - ready-made salads with olive oil addition, - smoothies or cocktails, - whole grain oats, - yogurt for drinking, - sandwich pastes. When choosing ready-to-eat products, it's important to pay attention to the 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, you can quickly prepare a varied meal. For breakfast, you 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, you can choose healthy meals with side dishes of grains and meat. For dinner, you can eat a sandwich with ready-made paste or salad, best with olive oil addition.15. Summary
When planning a longer trip that may last for several hours or even a few days, it is essential to bring a travel refrigerator with you. Unfortunately, vegetables, fruits, dairy products, and meat are not sustainable. Most travels take place in the summer, when temperatures are high. Therefore, it is easy for fresh produce to spoil quickly, and harmful bacteria can develop, posing a threat to human health. It is best to consume salads, sandwiches, or cocktails up to 3-4 hours after preparation. However, snacks can be consumed even up to 2 days. In the case of a longer trip, you 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 journey to have a full-fledged meal in a restaurant. In the menu, you should choose such dishes that contain a large amount of cooked and raw vegetables, as well as stewed or roasted meat or fish. It is also worth ordering a soup or vegetarian dish to increase the share of vegetables in the daily diet.
