25 Plant-Based and Healthy Recipes & Tips for Vegan On the Go Meals

Portable vegan meals healthy plant-based on the go

A few days ago I shared one of my favorite recipes for on the go on my Facebook page with you. Ever since then I get a lot of requests for more recipes of that kind as well as questions, which I hope to be mostly answering with this post. Seems like it’s getting easier for most people to eat healthy and (mostly) plant-based at home, while it’s more difficult when you’re at work, school or anywhere on the go. And yet there’s only a few essentials to consider, which I summarized for you without further ado. On top of that, there’s some inspiration for you: my favorite 25 recipes, which I road-tested (literally) over the last four years of consistent traveling, including a few important tips. No matter if it needs to be ready quickly or if it should be a little more fancy – I’m sure there’s something for everyone.

Chickpea Salad Sandwich – Easy and Delicious Recipe

Sometimes we just need a shortcut to tasty wholesome food, right? Well, for those moments, this chickpea salad sandwich is exactly what you’re looking for. It’s hearty, filling, delicious and the perfect tuna sandwich replacer, if you like. ?

Ready in only 5 minutes and perfect for on the go. Simply prepare the sandwich at night and take it to school/ work/ a flight/ train ride or wherever you need to go the next day. I love eating it with a side salad and baked sweet potato fries.

Get the recipe: http://bit.ly/2h4tTlq

#worldveganday #btw

Posted by MINAMADE on Wednesday, November 1, 2017

3 Things to Consider with Meals for On the Go

Probably the most obvious: meals for on the go should be portable and not too squeamish. It’s worth to invest in leak-proof airtight containers, which at best are fire-proof, too.

Warm or cold. Do you have the possibility to reheat your meal? We often think of salad as the main meal for on the go. Beyond the classic, there are many more cold meals that provide variety, though. Even more possibilities come along, when there’s a way to reheat food, i.g. at your workplace.

For flights some special rules apply:
1. Liquids: either avoid them completely or bring in the travel-sized containers that are 3.4 oz (100 ml) or less per item, such as salad dressing in a small container. This means you can bring your favorite salad as well as sushi, if you pack the dressing or the soy sauce in a small container. I’d recommend those reusable travel-sized containers, which you can get at every drugstore. Just make sure not to exchange them with the ones you use for shampoo. Not that this has ever happened to anyone, just saying… You may just walk-through with semi-liquid foods like jam, nut butter or mushy foods like hummus. It really depends on the security agent though. I remember that I had to leave my nut butter at the safety check of a US airport once.
2. Consider import regulations. Even if the food is intended to be eaten on the flight, if there are leftovers, be sure to dispose them on the plane when it’s prohibited to bring them into the country.
3. Cold meals as a passenger: While cockpit and cabin crew have the possibility to reheat their meals on the flight, this generally isn’t possible for passengers (for obvious reasons). However, you can always ask for hot water and make yourself some porridge up in the air.

Porridge on the go vegan

The 25 Best Recipes for On the Go

Whenever I know, that I’m going to fly somewhere the next day, no matter if jobwise or privately, I often simply double the amount of what I would make for dinner. This means, you’ve guessed it, no extra work. If I’m out and about for a few days, I have to finish up any leftover fresh produce to waste as little as possible. This may look a little something like this:

This was a mix of potatoes, chickpeas, baby spinach, tomatoes and avocado. I also added a splash of lemon juice, some cajun seasoning (so good with anything potato!), paprika and salt. So simple, yet so very tasty AND nourishing!

Whenever I plan ahead, I take one of these 25 delicious meals with me, all of which are plant-based (vegan) and also happen to be gluten-free:

Recipes for Cold Meals

1. Vanilla Almond Granola

Tags: cold / sweet / snack / breakfast

Granola is light, doesn’t require a lot of space and can be eaten with plant-based milk, yoghurt or as a smoothie bowl topping (in case you’re one of the lucky ones who has a blender at work at free disposal). The best thing about this homemade granola is that only you decide on what it should contain. When flying: consider liquid regulations (max 3.4 oz/ 100 ml per container or 1 quart-sized zip-top bag/ 1000 ml in total).

2. Bircher Muesli (Overnight Porridge/ Oats)

Tags: cold / sweet / snack / breakfast

Originally from Switzerland, Bircher-Muesli relives a revival as overnight porridge or overnight oats at the moment. The great thing about it is pretty obvious: you can prepare it the night before completely and simply move it from the fridge into your purse before you head out.

3. Homemade Bread

Tags: cold / savory / snack / breakfast / lunch / dinner

You can’t go wrong with bread. Unfortunately bread isn’t what it used to be (as it’s also explained in the 3rd episode “Air” of the Netflix series/ documentation Cooked). You can pay attention to the ingredient list of the bread you’re going to buy the next time or you could just make your own, following this recipe. You won’t need a lot of time, nor do you need a bread machine.

3. Spreads (Smørrebrød)

Tags: cold / savory / sweet / snack / breakfast / lunch / dinner

In case you’re looking for some spread inspiration, check out this post about Smørrebrød with 5 veggie spreads. From sweet to savory, there’s something for everyone.

4. Homemade Raspberry Jam

Tags: cold / sweet / snack / breakfast

If you like sweet spreads, you should try this delicious sugar-free jam.

5. Hummus

Tags: cold / savory / snack / lunch / dinner

Hummus: original libanesisch

You prefer savory spreads? Here’s a recipe for the most delicious Lebanese hummus, which you can pimp with avocado or beet root, if you like.

6. Guacamole & 7. Avocado Herb Dip

Tags: cold / savory / snack / breakfast / lunch / dinner

Guacamole

Avocacokräutercreme

Speaking of avocado, how could I not include guacamole and the most delicious avocado herb dip in this post. The only problem with avocados is that they brown fast. However you can avoid this with lemon juice, as provided for in those recipes anyway, and at best by leaving the pit in the dip. It would be even better to process avocados right before eating, e.g. at work, or at least as late as possible, such as before leaving the house in the morning.

8. Healthy Granola Bars Two Ways

Tags: cold / sweet / snack

On the contrary to most store-bought granola bars, these ones really are healthy without compromising in taste.

9. Sweet Millet Casserole with Apples and Figs

Tags: cold / warm / sweet / breakfast / lunch / dinner

This apple millet casserole isn’t only a huge hit at any brunch, but it’s also perfect for a sweet breakfast, lunch or dinner on the go. I prefer this casserole fresh out of the oven, but it tastes great cold, too.

10. Vietnamese Summer Rolls with Tahini Dip

Tags: cold / savory / snack / lunch / dinner

When you feel like eating crisp raw food, but are not in the mood for a salad, these veggie filled Vietnamese summer rolls are exactly what you’re looking for. Just pack them in saran wrap individually to avoid them sticking together. Be sure to pack the tahini-dip separately in a small container (travel-sized when flying).

11. Sushi (Makizushi & Edamame)

Tags: cold / savory / lunch / dinner

Making sushi at home might be easier than you think. For on the go, simply add some soy sauce/ tamari to a small container and you’re good to go.

Salads

Classic when it comes to food for on the go, isn’t it? I’m not satisfied by just a salad with raw veggies and leafy greens, though. If you feel like me, check out these delicious and very satisfying variations:

12. Persian Olivieh Salad (Potato Salad)

Tags: cold / savory / lunch / dinner

Olivieh salad is very popular in Iran and is often eaten as a sandwich filling, which makes it perfect for on the go.

13. Pasta Salad

Tags: cold / savory / lunch / dinner

Pasta salad is not only a BBQ essential, but also great for on the go. If you want to avoid wheat, there’s plenty of different kinds of pasta out there these days.

14. Rice Salad

Tags: cold / savory / lunch / dinner

Rice is a great source of carbs. As a salad it makes a great alternative to pasta or potato salad – not only when having a barbecue. Since it’s a cold dish, rice salad can also always be eaten anywhere.

15. Quinoa Tabouleh

Tags: cold / savory / lunch / dinner

The original is from Lebanon and made with bulgur. However, I prefer making it with quinoa. Instead of bulgur or quinoa you could also use its regional sibling aka millet. Parsley plays the main role with Tabouleh anyway.

16. Quinoa Salad

Tags: cold / savory / lunch / dinner

Quinoa salad is quick and easy to prepare, ideal for using up any leftovers and most importantly: it just always tastes great! Here I shared the recipe for my all-time favorite quinoa salad.

17. Chickpea Salad (Sandwich Filling)

Tags: cold / savory / lunch / dinner

This Chickpea Salad will remind you to tuna salad. It’s ready in 5 minutes and great as a sandwich filling, which makes it the perfect meal for on the go. You could either make the bread yourself or get some good wholemeal bread and toast until crispy.

Recipes for Warm Meals

18. Appel Berry Oatmeal (Porridge)

Tags: warm / sweet / snack / breakfast / lunch / dinner

What I have as a staple in my carry-on: oats and cinnamon. Wherever you are on a day-to-day basis, you can provide something of the like as a quick option. Oats, cinnamon and nut butter don’t need to be cooled and have a very long shelf life. Just add some fresh fruits and there you have it: a nutritious, tasty meal for in between or for breakfast.

Even when I’m on the road for five days, this way I have a breakfast for every day that keeps me full until lunch. You can find a kettle at pretty much every hotel room (at least upon request) and on a plane and train you can get hot water, too. If it isn’t a 30 minute flight, you could just go to the galley and ask the cabin staff for some hot water. On the train, the ICE in Germany, I’d also go to the board restaurant and ask for hot water, mostly for my tea that I brought along, and it’s never been a problem.