Your Ultimate Vegan Travel Guide!
Planning a trip this year? If so, you may be concerned about how to maintain your vegan diet in unknown territory. The good news is, it's becoming increasingly easy to find plant-based options at restaurants all over the world as the vegan movement grows!
Regardless of your setting, you should be able to find the essentials you need to stay healthy on-the-go. You simply need to know what to order, what to bring along, and how to communicate with those who are unfamiliar with veganism. So, keep reading to discover our top vegan travel tips!
Eating Vegan On Your Flight
Airplane food is typically not so vegan-friendly. While this is rapidly changing, some airlines have yet to cater to those with special dietary requirements and food allergies. Your best bet is to take along some yummy wraps and sandwiches, dried fruit, energy bars, mixed nuts, or order some food to-go at the airport. Most airport food courts will include a few vegan-friendly restaurants. Check out our list of fast food chains with vegan options here for some meat-free menu items!
Here are some other snacks and casual meals you can take along on your flight:
Vegan Snacks Recommendations
That said, some airlines do provide vegan meals on-flight. If you're flying with Emirates Airlines, American Airlines, Delta Airlines, Qantas Airways, Virgin Atlantic, Jetstar, Cathay Pacific, EVA Air, or British Airways, you're sure to have a delightful plant-based meal waiting for you. Just make sure to inform them ahead of time!
Finding Vegan Restaurants
It's always a great idea as a vegan to rent a hotel suite or AirBnB that features a kitchen or basic cooking equipment. This way, you can simply visit a local grocery store and pick up veggies, beans, grains, and other essentials needed to whip up quick plant-based meals during your stay! However, if this isn't possible, it will be necessary to make a list of restaurants that will accommodate those on a plant-based diet.
One of our favorite vegan travel tips is to use Happy Cow or other platforms that display restaurants based on your dietary preferences. Simply type in your location, and you'll find plenty of suitable eateries to try during your trip!
If you're traveling within the U.S., you'll be happy to know that even non-vegan restaurants like Papa Murphy's, Peet's Coffee, Chipotle, Blaze Pizza, Taco Bell, P.F. Chang's, Bareburger, BurgerFi, Del Taco, and many others offer delicious food options for vegans nationwide!
Ordering Vegan Food In a Foreign Language
Aside from the common phrases "hello/goodbye", "please/thank you", "good morning/evening", and "excuse me", it's important to learn a couple phrases in the local language that will help you when eating out. Check out the most important phrases you should know in the local language as a vegan:
"Are there any plant-based/vegan/vegetarian restaurants nearby?"
"I don't eat any animal products." / "I'm avoiding all animal-derived foods."
"I'll have the [menu item]."
"Does this contain dairy or eggs?"
"Do you serve dishes without any meat, dairy, or eggs?"
"Do you offer any plant-based options?"
"Can I order this without the cheese/butter/cream/mayo/eggs?"
Another great tip is to take a couple 'vegan cards' with you in the native language, which will explain what veganism is, and what foods you are avoiding. This way, you don't have to worry about any misunderstandings due to pronunciation errors. It can also be helpful to include a list of local ingredients and vegan dishes you are OK to eat. This makes things much clearer and less overwhelming for those preparing your special meal.
It's also important to keep in mind that due to the language barrier, misunderstandings may occur. Don't stress too much about it! This happens to all of us, but things will get easier as the vegan movement grows. Simply send the dish back if necessary, or you could keep it if it's a minor mistake. Having an already-prepared meal thrown away will not necessarily help the animals, and more slip-ups may happen when traveling.
Finding Other Vegans In the Area
If you'd like to meet any local vegans to show you the best eateries and secret spots to get a yummy plant-based bite, we got you! Check out Facebook pages on vegan travel, find vegan events and eateries, and look up #vegans[country/city] on Instagram or other social media platforms. This last option can also help you find more restaurants with vegan-friendly menus.
Looking up local vegetarian groups may also help you find plant-based eaters in the area. You could also try searching for vegan tours on AirBnB or Trip Advisor to meet up with like-minded groups and go on a fun adventure!
Snacking On Vegan Foods During Your Trip
When all else fails, having a vegan snack to keep your energy levels up throughout your travels will be key! That's why going for higher-calorie treats will be your best bet. Here are some of our go-to backup snacks when traveling:
We like to go for low-sodium treats when on-the-go, since water may be scarce depending on your destination. For hiking, exploring, and roadtripping, salt-free snacks are your best ally. We skipped chocolate for the same reason, as it's high in calories but can quickly make you thirsty.
Getting Familiar With The Local Cuisine
A great way to ensure vegan meals throughout your dining experience abroad is to become familiar with local ingredients and dishes. Browse the traditional foods to identify any possibly vegan options. Then, do your research to make sure no animal ingredients like eggs, butter, fish sauce, ghee, cheese, chicken broth, animal fat, or others are typically added. And finally, try learning how to read and pronounce these particular dishes so you can quickly identify them and order them off the menu.
Eating At Your Hotel or AirBnb
The fewer plant-based options you find at local restaurants, the more you'll need to depend on home-cooked meals. That's why it's always a good idea to book your stay at a place that offers a small kitchenette with at least an electric grill, fridge, and microwave. If not provided by your host or hotel, you can always pack a lightweight pot and pan, as well as reusable plastic/metal dishes, bowls, and cutlery.
For breakfast, oats could be your best bet. Track down some instant or rolled oats, as well as some soy or almond milk at the local grocery store for a surefire healthy and nutritious breakfast. If possible, go for some bananas and nuts or nut butter, too!
A great lunch you can enjoy everywhere is lentil or bean soup. Most locations will have these essentials, which are packed with protein and micronutrients. Then, add any local veggies for a unique culinary experience you don't typically have back home!
If you're not eating out for dinner, a pasta or rice dish could be a great choice to finish off the day. They're quick to prepare, and you can add any local spices and vegetables to make your dish more memorable.
Another great idea is to take advantage of the local ingredients to 'veganize' a special meal that may have caught your eye during the trip. This is an excellent way to avoid missing out on your experience!
Staying Nourished or 'Whole Food Plant-Based' On Your Trip
It can be a struggle to keep up with your natural and healthy vegan lifestyle when traveling, especially if there are tons of vegan restaurants and substitutes where you're going. A lot of plant-based eateries will offer mock meats, dairy substitutes, and other highly-processed foods that can leave you feeling heavy and tired. If you want to have the best experience possible, it's best to maintain a clear mind and high energy levels during your stay!
So, a great way to add extra nutrition to your meals is by going for vegetables, fresh herbs, leafy greens, pulses, and any other natural local ingredients you can find. Hit up the farmer's market or fruit stands for exotic treats, and visit the grocery store for some spices, grains, legumes, nuts, and produce.
Another way to add extra nutrition to your meals is by packing some nutritional yeast, canned beans, TVP, nuts, tempeh, dried fruits, protein powder, ground flaxseeds, nut butter, soy milk powder, or other highly-nutritious food in your checked luggage.
Saving Cash As a Traveling Vegan
If you're planning on taking a long trip to various countries at once, you may want to make sure not to go over budget! This can be very difficult for vegan travelers, since we aren't usually familiar with local prices or options beforehand.
It's understandable that unexpected vegan food choices in the area may catch you off-guard here and there, and it's important to have fun and try new things! However, you'll want to make sure most of your meals are prepared in your hotel room or AirBnB if you want to save money for exploration, fun experiences, and sight-seeing! Sandwiches, overnight oats, burritos, pasta with veggies, and other easy meals can save both money and time, and are easy to take along on walks and tours.
If you really want to try plenty of the vegan restaurants in the area, you can try going for lunch instead of dinner, or choose cafés over gourmet restaurants. You could even split a vegan meal or two with your travel partner to have a little taste of everything! Also, don't rule out street food -- it can be a great way to try local dishes and get a real taste of the location you're visiting.
Keeping healthy snacks on hand is another way to avoid feeling peckish while you're sightseeing. Pack some peanut butter and jelly sandwiches, trail mix, and fresh fruit in your purse or backpack to curb your appetite on-the-go!
We hope we were able to help you prepare for one of the most marvelous trips you'll experience! It's always exciting to unlock new locations and treasured memories with people you cherish. So, the best of luck to you on your trip, and make sure to let us know which tips were most helpful in the comments!
