How to eat healthy while traveling solo
10 min read [Written by Drea and edited by Crystal Leung]I wish I had these tips when I started traveling solo for work, so if you’re new to solo travel, hopefully this is helpful for you!
You know that feeling when you get takeout for 2 weeks straight, your fridge is full of to-go boxes, and you can’t even taste food anymore? That’s what can happen when you travel for a living.
I’ve tried lots of things over the last 10 years. I don’t do well with protein bars and restaurant grilled chicken. So I’m not even gonna pretend!!
For me, eating healthy means:
“How do I consume meals on solo work trips without feeling blah?”
So my version of eating “healthy” is: try not to overeat, fuel myself with protein throughout the day, and add fresh elements when I can. I also leave room for foods that give me a boost of joy =)
1) Dining on the plane
The first thing I do when booking a flight is to avoid flying over a meal time. Because don’t those plane snack boxes remind you of overpriced Hickory Farms holiday baskets, but not very good?
I like to create my own snack boxes. This is what I’d bring:
Grapes (frozen or cold firm ones)
Dried mangoes (Philippine brand)
Fried rice w/protein of choice (I can eat this at room temp; I add furikake because that makes me happy)
Scrambled eggs or omelet (could pack Hawaiian rolls separately, to make this into cute breakfast sliders while on the plane)
Lunch & dinner for a flight from LA to Boston. Fried rice + spam & egg plate with sides from H Mart.
2) Dining at the airport
If I have to choose an airport fridge sandwich, first thing I’ll do is pray LOL. It’s like eating at a 7-11, but not like the ones in Japan. Dining at the airport is limited in selection, low price-to-quality ratio, and usually not tasty. Depending on how much time I have before my flight, here’s what I do to feel healthy-ish and not yucky.
15 mins until boarding
Starbucks: Evolution juice from the Starbucks fridge is SO good. Some people drink wine at the end of a long day, but I love a fancy cold-press juice LOL. My favs are their OJ and Super Fruit Greens. I don’t always indulge because of the sugar, but in moderation it’s good! =)
Fun seltzers: I enjoy Something and Nothing yuzu seltzer (honestly, anything with yuzu) and Spindrift
Airport boxed salad: If a boxed salad is necessary, I’ll go for a Chinese chicken salad. The worst is when boxed salads are wilty, soggy and sad. Chinese chicken salads have the highest chance of success, because they have crunchy cabbage/toppings and the dressing isn’t too creamy.
Airport fridge sandwich: Here’s how I’ve hedged my risk against stale bread, soggy veggies, and dry proteins. I’ll go for an egg salad or chicken salad sandwich, and ask for a fork. That way if the bread is bad, I can at least eat the protein. I eat most things mixed with mayo =)
An unnecessarily stylized photo of my orange juice
30-60+ mins until boarding
White Horse Tavern - If you’re lucky and connecting through Salt Lake City, try this place out! I love their tomato bisque - it’s perfectly sweet, tangy, and salty with bits of tomato and a nice crispy crouton). They also have a great bar selection including High West Whiskey from Park City.
Koi Palace Express - It feels like a life hack to get dim sum at the airport! I used to wait hours to get dim sum at their Daly City location, and was so excited to see Koi Palace open at SFO Airport. My go-to order is their siu mai.
Beechers On-The-Go - I used to arrive early to the Seattle airport so I could walk between terminals to get Beechers. Their flagship cheese makes my tastebuds come alive, and they use this in their grilled cheese sandwich. I love to dip this into their tomato flagship soup. They’re now available at multiple airports.
Tip: Sometimes the best restaurants are before security, so plan accordingly! The ones that are an offshoot from local restaurants are usually good. Or, find a place that has a full kitchen.
So happy to find Beecher’s at the airport!
3) Dining at your destination (short work trip)
Short work trip = 1-2 days.
Breakfast
Acai bowl: This is my favorite kind of breakfast. My order at Roots & Rye in Pasadena is a base of acai and Blue Majik, vanilla granola, honey, strawberries, blueberries, bee pollen, goji berries, flax or hemp seeds, coconut, and sunflower butter. I love this place because of the selection, and there’s no limit on toppings.
Overnight oats or chia pudding: Overnight oats or chia pudding from cafe fridges can be hit-or-miss. The best oats and chia pudding I’ve found are at acai bowl spots.
Breakfast burrito: If I’m hungry I’ll just go for something indulgent like a bacon breakfast burrito with tots and eat healthier later in the day =)
A random muffin: Sometimes all I have time for is a muffin with my coffee. I go for a blueberry or apple muffin because they remind me of pie and I know I’ll eat it.
Why are acai bowls so pretty - THIS IS ART
Lunch
Quiche: I seriously am so thankful for quiche. I remember sitting in my hotel room, thanking it for existing. I get my protein, low mess, and I can eat it pretty fast. =*)
Sandwiches: I love a good turkey sandwich on wheat bread. From my experience, I avoid croissant sammies because I inevitably find rogue crumbs on my face and clothes during a meeting.
Starbucks: My go-to’s are their Turkey Bacon, Cheddar & Egg White Sandwich or Egg Bites. I know I can always find a Starbucks so this is my guaranteed way of getting some protein. And sometimes, I’ll add fruit or a cheese sticks. It makes me smile when I eat string cheese as a grown adult.
Panera Bread: I love their half soup & half salad option. My fav sandwiches are their Toasted Frontega Chicken Sandwich and Bacon Turkey Bravo.
Quiche, thank you for being you.
Dinner
New American: I like New American restaurants - like the ones that serve food in mini cast iron pans =) The small portions are great for solo travelers. I love anything with shrimp or scallops, and a good salad (leafy greens or frisée salad with sunny side up egg on top)
Sushi: After a long day of travel and having to be “on” for meetings, there’s something soothing about a warm miso soup or hot tea. I love getting sushi because it’s YUMMY, I get my protein, rice makes me happy, and the sushi bar is really nice for solo dining. My favorite things to order are 1 specialty roll, 1 crab hand roll, and chutoro nigiri.
Tip: If you can’t find a restaurant with smaller portions, order from their appetizer menu, ask for half size, or use their kids menu (if they let you hehe). I’ve never had a bad chicken strip and they’re almost always on a kids’ menu.
I cried.
4) Dining at your destination (long work trip)
A long work trip = 3-7 days.
For me, this usually involves a conference at a convention center. The tough part about eating at convention centers is the long lines and limited food options. After I waited 1 hour in line for a banana, I knew I had to find another way. I don’t even like bananas.
Here are some tips:
Call ahead and secure a fridge: Call your hotel to make sure and ask if you’ll have an empty fridge in your room. If the fridge space is used for the mini bar, sometimes you can ask for one to be sent to your room.
Request a microwave: I had a phase where I requested a microwave from the hotel lolz. That way, if the dinner portions are too big, I can warm up the yummy leftovers the next day.
Arrive half a day early: I like to arrive early so I can grocery shop before my conference. I usually buy: a half loaf of bread, sliced cheese, sliced salami, fruit that doesn’t require cutting, Fage Greek yogurt, a couple cans of yuzu seltzer, and pre-made cold brew. I bring Ziplock bags or Tupperware, and a bag to pack my daily meals =) I always feel like I’m winning at life when I’m casually and conveniently feasting on my sack lunch while watching conference presentations.
During a conference in Orlando, instead of going out to the bars at night, my coworkers and I went to a 24 hour Walmart. Wanted to make sack lunches for the conference & so happy they were down too! Cracking up because is this a “night out” for us now??
5) My little boosts of joy
Traveling alone can get lonely, here are little things you can do to get your mind off being away from home.
Choose bar seating: If you’re up for it, this is a great way to talk to other solo travelers and the restaurant staff. Or if you’re feeling introverted, you can evesdrop on others’ conversations haha! Last week, the lady next to me was freaking out because she had a chocolate lab, and so did the sushi chef. Then they found out both of their labs had the same name. Really wholesome entertainment and made me smile =)
Hang out with the seniors: I LOVE chilling with the seniors! Surround me with a bunch of retired people reading newspapers and I’m in my happy place. I found a cute German deli with a lowkey vibe and retired clientele - SUCH a nice break from the hustle of solo travel.
Afternoon tea: There’s something that feels right about drinking afternoon tea, with a book, by yourself. Makes you feel like the main character in a sundance film or something.
Dessert to go: Instead of wine or a cocktail, I order dessert and ask for it “to go.” Eating cake in bed while watching TV in my hotel room makes me feel giddy.
Apple Crumble and Strawberry Rhubarb pie from Pie Bar in Seattle