5 Tips for Eating Healthy (and plant-based) on the Go
Eating healthy at home? Usually doable. You’re in control of what you buy and cook. But once you step outside, it often gets a lot trickier.
Our food environment isn’t exactly set up for success. We’re constantly surrounded by unhealthy options—at train stations, in convenience stores, on busy streets. And that’s a problem, because most food decisions are made on autopilot. We’re more likely to choose whatever’s front and center, easy to grab, or smells good—often without even thinking about it.
At Plants for Health, we know how hard it can be to stay on track when your surroundings work against you. But with a little prep and the right strategies, it’s absolutely possible to eat nourishing meals on the go. You’ll feel energized, satisfied, and in control of your food choices—wherever you are.
Here are 5 practical, doable tips to help you stay healthy when you’re out and about:
1. Choose places with nourishing options
More and more cafés and restaurants now offer healthy, plant-based meals. Think: a quinoa and tempeh salad bowl at a salad bar, a whole grain pita with falafel and grilled veggies, or a poké bowl with brown rice, tofu, and edamame. When you know where to go, making healthy choices away from home gets much easier.
Search online for vegetarian or vegan-friendly restaurants, or use an app like HappyCow to find options near you. These days, you can almost always check the menu online in advance—so you’ll know exactly what’s available.
2. Grab lunch at the local supermarket
A nutritious meal doesn’t have to come from a restaurant. You can build a healthy lunch right at the grocery store. Try whole grain bread with hummus, guacamole, or natural peanut butter; add some pre-cut veggies (like baby carrots or mini bell peppers) and a piece of fruit.
Many supermarkets now also offer ready-made soups with lentils or vegetables—just pop one in the microwave for a warm, fiber-rich lunch that’s both filling and affordable.
3. Don’t be afraid to ask
Even if a restaurant doesn’t list healthy or plant-based meals on the menu, there’s often more flexibility than you’d think. Let your waiter know you’re looking for a plant-based option and ask what they can do. Think: a veggie-loaded salad, a pasta dish without cheese, extra side vegetables, or a simple fruit salad for dessert.
You’d be surprised how willing many kitchens are to accommodate if you just ask.
4. Use the salad bar
More and more supermarkets and workplace cafeterias are offering salad bars stocked with legumes, grains, and fresh vegetables. Perfect if you want something healthy and quick. Want a plant-based version? Ask to skip the egg or cheese.
Skip the bottled dressings and instead drizzle on olive oil, vinegar, or lemon juice for a simple and healthier topping. Finish your salad with flavorful extras like olives, pine nuts, or sun-dried tomatoes.
5. Prep something yourself
One of the easiest (and most budget-friendly) ways to eat healthy on the go is to bring your own food. Try overnight oats in a jar, leftover pasta salad with beans and veggies, or a handful of nuts and some fresh fruit as a snack.
This way, you won’t be caught off guard when hunger hits—and you’ll avoid being tempted by less nutritious options. Plus, you stay in charge of what you eat and save money while you’re at it.
Healthy eating doesn’t have to feel like a full-time job—even if you’re on the move.
At Plants for Health, we help you create an eating pattern that fits your lifestyle. So you can enjoy more energy, eat with intention, and feel good about your choices—wherever the day takes you.
Want a little extra help? Learn about our Plants for Health program here.