Vegan travel is an amazing way to explore the world while staying true to your values. It’s important to ensure you get enough nutrients and energy on an extended trip. Here are some tips to make meal planning easier when you’re dealing with new languages, cultural differences, and completely different food options. Fortunately, the world has become more accommodating for vegans, and with some planning you can ensure quality and delicious vegan meals on all seven continents! For a fully vegan travel experience, there are a few important steps you can take to keep up your lifestyle on the go. Here’s how you can keep up your vegan lifestyle throughout your adventures:

Do your research

Researching your destination goes a long way when it comes to finding vegan options. You can start by looking up vegan-friendly cities or countries as you decide where to travel. Being in a place that can accommodate your diet easily can save you a lot of stress. Both before you go, and once you arrive, you can use websites or apps with specific guides to help you find vegan options nearby your specific destinations. HappyCow is an app that can help you look for vegan restaurants, cafes, farmers’ markets, health food, and grocery stores wherever you are in a country. Tapping into the community can help you find reliable advice and guidance.

Maximize your nutrients

While traveling, it’s important to ensure you don’t miss out on protein, calcium, and other essential vitamins. You can easily miss out on key nutrients if you don’t have a balanced vegan diet, and this can happen if you’re just living on bread an potatoes while on the road! The best weight loss program focuses on maximizing your vitamins and minerals by consuming various nutrient-packed foods. Non-starchy vegetables, fruits, beans, lentils, tofu, and whole grains are nutrient powerhouses that lay the foundation for healthy eating. Peanut butter is a great high protein snack on the go. Get calcium from cooked kale or collard greens and opt for high-protein sources like legumes, nuts, and seeds. Reduce your intake of foods that are high in sodium, added sugars, and fats. It’s about balance – not elimination. These programs encourage you to enjoy your favorite vegan foods and dishes since there are no “good” or “bad” foods—just more nutritious and less nutritious ones. If you can’t find some of these options in vegan restaurants, explore local markets and try cooking meals with fresh local ingredients if you have a kitchen in your hotel!

Pack smart snacks

If your stomach is starting to growl or you’re feeling worn down in the middle of the day, you may need a pick-me-up for extra energy and to stave off hunger. High-nutrient, shelf-stable snacks can provide good sustenance and keep you going. Nuts and seeds are a good source of protein and fat. Granola bars can give you fiber and may contain B vitamins, calcium, and iron. Raisins also offer vitamins, minerals, and antioxidants and help keep your blood sugar in check. During long plane or bus rides, exploring remote areas, or between meals, packing these snacks can give you a quick boost wherever you go.

Live like a local

You don’t need feel intimidated when you visit a country with a different language and cuisine. While it’s true that as a vegan, your needs may not be well understood, you can prepare in advance to be confident in navigating the local scene. Use google translate to learn “I am vegan. It’s vegetarian, (no animals) and I also don’t eat milk or eggs. I eat vegetables, grains and beans.” If you’re not good with languages, print it out to share with servers at restaurants. Allow yourself to embrace the local culture and try new vegetables. Flexibility and clear language about what you eat can help you be more adept at finding vegan options abroad. You can explore markets and learn about the local produce and how to prepare and eat these new treats. Learn some basic phrases for vegan staples like tofu, tempeh, lentils, and beans in the local language so you can shop for them at stores or find them in dining spots. When eating out, remember, many dishes can be made vegan with slight adjustments, and you can still enjoy local food. Just show your cheat sheet from Google translate to help you navigate local menus. It won’t always be smooth sailing, but be patient with yourself and others. You may be the first vegan your new friends have ever met! When you making a genuine effort to connect with the locals, and their food, you create a positive memorable experience for everyone. You can absolutely connect with the culture while keeping up your lifestyle and maintaining nutrition and energy throughout your trip.

For more on vegan travel, visit Yummy Plants to explore recipes, tips, and food reviews for plant-based living.