Healthy recipes to whip up on the move

Whether you’re a digital nomad, frequent traveler, or simply on holiday, it’s important to eat nutritious meals that leave your body feeling energized and nourished.

When you change time zones, climates, and environments, your body is working extra hard to adapt—even if you don’t always notice it. One way to support yourself in this process is by being mindful of the food you consume.

After 4+ years of living on the move, I’ve learned to craft simple meals that require minimal equipment yet feel filling and healthy. Since you never know what kind of kitchen setup or food options you’ll find in a new destination, I’ve kept these recipes versatile and doable—provided you have access to a kitchen.

Here are my 3 go-to recipes (plus a bonus!) that are easy to prepare, packed with nutrients, and travel-friendly.

Grains bowl with vegetables and protein

This recipe is one of the simplest ways to build a balanced, nourishing meal in almost no time.

What you will need:

• Greens: bok choy, spinach, peas, beans…

• Other veggies: tomatoes, carrots, avocado, cucumber, bell peppers…

• Protein: tofu, egg, chicken, or salmon

• Grains: rice, quinoa, or bulgur

• Sauce: plain/Greek yogurt, lemon juice, salt, pepper (olive oil optional)

• Oil, butter, or ghee

My personal favorite: tomatoes, cucumber, avocado, bok choy, tofu or salmon and brown rice or quinoa. Always aim for fresh ingredients instead of frozen or canned ones when possible.

Recipe:

1. Cook your grains in boiling water and strain once ready.

2. Chop your vegetables into bite-sized squares. (Tip: add carrots to the boiling grains if you want them softer, or grate them raw for crunch.)

3. Cut your protein into cubes. Heat oil/butter/ghee in a pan, reduce to medium, and cook until the outside is crisp and the inside tender. (For salmon: cook or serve raw; for eggs: fry or boil.)

4. Mix the sauce ingredients in a small bowl.

5. Assemble: grains at the base, toppings on top, drizzle with yogurt sauce.

Travel tip: This bowl is great when you have limited tools—it only requires a pot and a pan.

Vegetarian curry

Curry is a classic across many cultures—comforting, flavorful, and surprisingly easy to make with just a few ingredients.

What you will need:

• Vegetables: tomatoes, bell peppers, potatoes, carrots, spinach, broccoli, cauliflower, mushrooms…

• Spices: red curry paste or dried curry mix (or use fresh chili + turmeric powder if unavailable)

• 1 onion

• 3 garlic cloves

• 1 can coconut milk (or cashew/soy cream, or regular cream)

• Tofu or tempeh

• White or brown rice

• Vegetable oil

• Salt

My personal favorite: tomatoes, bell peppers, potatoes, carrots and fresh spinach leaves with red curry paste, tofu, white rice and coconut milk.

Recipe:

1. Cook rice in boiling water. (If using potatoes, carrots, broccoli, or cauliflower, cook them alongside the rice, then strain together.)

2. Chop onion and garlic; sauté them in oil for 2–3 minutes.

3. Add the remaining vegetables and tofu/tempeh. Cook on medium heat for 5–10 minutes.

4. Stir in coconut milk and spices. If too thick, add a splash of water. Season with salt. Reduce to low and simmer 10 minutes.

5. Serve rice in a bowl or plate, pour curry on top, and enjoy.

Travel tip: Perfect after long travel days or in places where curry is part of the local cuisine—it’s warm, grounding, and deeply nourishing.

Cucumber & tomato salad with sourdough toast

Fresh, light, and nourishing—this salad is quick to make and perfect for warmer destinations.

What you will need:

• Cucumber

• Tomatoes

• Olive oil

• Salt & pepper

• Herbs (oregano, basil, or mint)

• Sourdough bread (or any fresh bread you find)

• Optional: feta or mozzarella

Recipe:

1. Peel (optional) and chop cucumber and tomatoes into cubes.

2. Cube cheese if using.

3. Combine ingredients in a bowl, add olive oil, salt, pepper, and herbs. Mix well and set aside.

4. Heat a frying pan with olive oil, toast bread slices until golden and crispy on both sides.

5. Serve salad with warm sourdough on the side.

Travel tip: Easy to whip up almost anywhere—these ingredients can be found in markets worldwide.

Bonus: Smoothie bowl

One of my absolute favorites, especially in warm climates. You’ll need a blender (not always available in rentals), but if you have one, this is a treat.

What you will need:

• Base fruits: banana, mango, avocado, papaya

• Toppings: berries, melon, apple, pineapple, dragon fruit…

• Yogurt (Greek, plain, vegan, or coconut cream)

• OatsNuts/seeds (almonds, cashews, sunflower seeds…)

• Optional: peanut butter, dark chocolate

My personal favorite: banana and mango base with blueberry and raspberry toppings, greek yoghurt, almonds, peanut butter and dark chocolate.

Side note: to make the base, it’s important to have at least one fruit that makes the smoothie somewhat thick, otherwise it can get really watery.

Recipe:

1. Chop base fruits into medium pieces, add to blender with yogurt and oats. Blend until smooth and thick.

2. Pour into a bowl.

3. Add toppings: fruit, nuts/seeds, chopped chocolate, and peanut butter.

Travel tip: Ideal in tropical places where fresh fruit is abundant—start your day with an energy boost or treat yourself for lunch!

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Whether you have just stepped out of the plane, or want to cook a simple dinner with your friends and family, these recipes are nourishing, easy to recreate, and adaptable to almost any kitchen setup.

Food is a way to ground yourself while traveling—and these simple meals help you stay energized, balanced, and present on the move.

I’ll be back in two weeks with a new piece on wellness, travel, and slow living. Until then—happy cooking, and safe travels!