Healthy Eating on the Road (3): LUNCH

This post continues on from my earlier posts about how to stay healthy on the road. In post one, I shared some general thoughts on how to stay healthy when you travel a lot. Post two focused on some fun breakfast ideas. Today I’d like to focus on…LUNCH!

This one is tricky because you’re trying to find the sweet spot between buying stuff that lasts in the car/bus, but doesn’t contain a million strange preservatives and sugary crap. It also involves a stop at a grocery store. And preferably a knife and fork.

1. Look for whole, natural foods.


My rule of thumb for travel snacks is to buy as many whole food snacks as I can before picking up a few healthy-ish processed ones like granola bars, dark chocolate, crackers, and very importantly, things to go on crackers. 

2. Bread and bread alternatives.

This one depends on whether you’re in the gluten-free camp or not. If gluten isn’t a problem for you, then choose a nice fresh bread to eat on the day, and stock up on some breads that won’t spoil as quickly, such as pita pockets or wraps that come in a vaccuum pack. The vacuum packs will allow you a couple of days storage before opening, and then should last a day or two once opened so long as you reseal the packs correctly!

If you are in the gluten-free camp, there are plenty of alternatives that last really well in the car. Rice or oat cakes are my go-to, or else rye crackers such as Ryvita or Finn Crisp (these are easy to find in most supermarkets in Ireland/Europe…maybe not so much in the U.S.).

Not a grain-eater? Not a problem. Buy a big bag of apples or pears and a knife. You can cut the apples into slices and eat them with cheese or nut butter on top. Yum.

3. Toppings.

My usual toppings are usually avocado, hummus and nut butters. So, for example you could stop to make a pita pocket stuffed with avocado slices and hummus, or a couple of rice cakes with peanut butter and banana slices on top, or apple slices dipped in almond butter. Some of my favourite combos:

  • Hummus on pita/rice cakes.
  • Nut butter or cheese on apple slices.
  • Nut butter on anything.
  • Avocado on rye crackers with a boiled egg or tuna (see 4 below!).
  • Rice cakes layered with peanut butter and banana slices on top.

4. Extra protein ideas.

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If you need something more meaty, tinned sardines, salmon or tuna is a handy option (just make sure you buy a can that has a pull-ring!). You can either eat it with a fork straight from the (drained) can, or mash it up with the avocado to make a super-healthy tuna-“mayo”. Be warned though- your travel buddies will NOT thank you for that one, especially if you try and prep it in a moving car! This one is DEFINITELY only doable if you are pulling over to the side of the road to avoid assaulting your bandmates nostrils.

IMG_7883And if you want to get even weirder, you could bring a couple of boiled eggs. I know what you’re thinking, ew. And who has time to be that organised? The reason I mention it is that when I traveled around Japan last year, you could buy boiled eggs as a snack in every 7-11 and Family Mart. They even sold them along some of the hikes to temples! It was brilliant. We were able to eat eggs for breakfast while walking to the subway! So, if travelling in Japan, you can buy some boiled eggs to bring with you as a snack. Anywhere else, you may have to boil them that morning, and eat within a few hours.


5. Snazzy Extras

Just in case you’re reading through this thinking ‘there is nooo wayyy a few crackers are going to fill me’, this section is for you.

After having a few rice cakes covered in whatever you fancy, try adding a few extras to your lunch. Kind of like how in primary school we used to have a sandwich AND an apple AND a carton of milk. Try a grown-up version of this: a few avocado crackers AND an apple AND a handful of nuts AND a couple of squares of quality dark chocolate. You could also buy a few healthy granola bars to keep you going (more on how to choose these in the next post). And maybe finish it all off with a green tea.

Teeny X


Healthy Eating on the Road Part 2: Breakfast!


A while ago, I shared part 1 of Healthy Eating on the Road, giving some basic tips for staying healthy while travelling. I know I have a lot of musician friends out there who struggle to find healthy options while on tour. I’ll be doing a few Friday posts sharing my favourite health nut tips and recipes to help you plan ahead so that you don’t have to eat crap and feel like crap on the road!

Part 2 is all about BREAKFAST. If you travel a lot for gigs and the food options are pretty slim, these tips might be just what you need to start off your day on tour!

Leaving at 7am to make it to your next venue by 6pm is no fun, and doesn’t leave much time or brainpower for making a good breakfast.  The trick is to be organized the day before! Below are loads of delicious, simple foods you can make or buy in advance and bring with you to avoid the seemingly inevitable 9am McDonalds’ pitstop. 

1. Nature’s Breakfast: fruit, berries, nuts and seeds

Ready-to-eat whole foods such as fruit, nuts and seeds make an awesome breakfast because they involve no preparation at all, and don’t even need to be refrigerated! You just need to buy them in advance. Choose local and/or organic veggies if you can, as these have more of the good stuff (vitamins, minerals and antioxidants) and less of the bad stuff (pesticides and weird textures from being picked before ripening).

Try keeping fresh fruit such as apples, bananas or berries in your bag for a quick morning brekkie. Berries are amazing because they contain lots of protective antioxidants such as vitamin C, and they also contain less sugar than other fruits! Just make sure you aren’t storing them right beside your gig clothes as that could get messy. 

One problem with a fruit-only breakfast is that it can spike your blood sugars and leave you feeling hungry an hour later. To avoid this, try pairing your berries with a handful of raw nuts and/or seeds for a more balanced breakfast. Raw nuts and seeds are an excellent energy source because they contain lots of protein and good fats, so are the perfect snack for keeping you going without spiking your blood sugars too much. 

2. Make your own granola

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If you’re travelling more long-term and get access to a kitchen, you can make your own granola to last you for the week, and BOOM that’s breakfast sorted for ya! I have stayed in a few hostels where backpackers shared their granola recipes with other guests by sticking them on the fridge! You can find healthy granola recipes on my blog here and here. Once you’ve made and cooled the granola, store it in a ziplock bag and keep in your car or bag for a quick breakfast or snack!

3. Make your own travel treats.

The day before you leave, set aside some time to premake a few healthy snacks for your trip. 

One really easy option is trail mix: Just combine your favourite nuts, seeds, and dried fruits in a plastic bag and bring it with you! (e.g. almonds, walnuts, sunflower seeds and maybe some fruit like grapes, raisins or dates). Make sure to buy your nuts raw and unsalted, with no suspicious extras in the ingredients list. Unfortunately, store-bought roasted nuts are often made using unhealthy oils such as canola or sunflower oil that you’re better off avoiding. 

If you want to get fancy, you could try my grain-free granola recipe, which tastes amazing on its own as a trail mix! It combines nuts, seeds, coconut chips, maple syrup and sea salt together to make an awesome sweet-salty snack!

Another great idea is to pre-make a bunch of energy balls and granola bars to bring with you. Although I LOVE making raw truffles and raw energy balls, they do tend to get a bit soft if they’re out of the refrigerator for more than a couple of hours, so might not work if you have long days and no way of keeping them cool. Granola bars are a far more portable option. I’ve shared a recipe here for some grain-free ones, and am still working on perfecting my favourite oat-based ones which will be up on the blog soon!

There we go. That’s breakfast taken care of. Stop by next week for some lunch tips!


Teeny x


Healthy Eating On The Road (1)

Driving towards the Colorado mountains last June.

Happy Friday everyone! I’ve decided to dedicate Friday to non-recipe posts. These will focus on other thoughts about our health and the environment. First up is a series about how to stay healthy while travelling! If anyone is away over the weekend, this post might be just what you’re looking for. Shout out to my fellow musician friends who know how tough it is trying to eat healthily while on tour. We’ve all been there: you’re on a healthy streak of eating well and even exercising a bit, when suddenly you get a call to play a gig in the middle of nowhere, and before you know it, you’re deciding between a McDonald’s burger or that dodgy-looking sandwich in the petrol station. Not very inspiring. For anyone who travels a lot for work or otherwise, here are some things I’ve found useful for keeping healthy while on the road:

1. ALWAYS bring water.

Multnomah Falls, Portland, OR.

This is so simple, yet so easy to forget! And it’s a great place to start if you’re trying to make some small changes. Try stocking up on couple of bottles of water before you take off (or if you’re flying you might need to wait until you’ve landed), so that you always have some on hand. Fun fact: a lot of the time that we think we feel hungry, we’re actually just dehydrated because our bodies can sometimes mistake thirst for hunger. So one possible way to keep hunger pangs at bay is to sip on water during your travels. Not only will you feel fuller, but you’ll also feel more energized, awake, focused, and (for the touring musicians who enjoy the occasional drink) less hungover!


Easier said than done, but sooo important if you want to be able to eat healthily while driving through the arse end of nowhere. The day before I go away, I usually try to make time to go shopping and stock up on a big bag of mixed nuts and/or seeds  (unsalted and raw is best- and just make sure to read the ingredients list for any weird additives before buying!), maybe a few fruits and veggies, and some other snack ideas which I’ll elaborate on in my next post.

It’s always great to start as you mean to go on, so if I have time I attempt to make the first day as healthy as I can (the calm before the storm). On the morning you leave, how about giving yourself a little extra time in the morning to make a nice healthy breakfast at home (scrambled eggs and veggies, or a big bowl of porridge), and prepare a packed lunch? Either a salad, sandwich, or some leftover dinner from the night before. Then you’ll only have to buy dinner out! Look at you, being healthy and saving some pennies at the same time!

3. Buy REAL FOOD snacks.

An amazing spread at a City Growers fundraiser, Brooklyn Grange Rooftop Farm, NY.

It may seem obvious, but when we’re in a rush it can be easy to forget that snacks don’t actually have to be packaged in the form of a granola bar or bag of crisps. There are plenty of real, whole foods out there that keep pretty well in the car, are pretty easy to find on the road, and are far healthier and filling than sugary granola bars! Fruits like apples and bananas are usually easy to find, as are nuts and dried fruits like raisins or dates. If you pass a grocery store, some baby peppers or carrots and hummus can make a delicious savoury roadside snack, or some avocado mashed on crackers. Or how about peanutbutter on apple slices? There are so many real foods out there that need little to no prep- it’s just a matter of thinking outside the (snack)box a bit!

4. Break up with COFFEE: Make friends with GREEN TEA.

It is tempting to rely on coffee as a crutch to get your through the tour, but personally I find the more run down I get, the less my body can handle it! The first few days are great, but after a few late nights coffee often starts to make me jittery for a couple of hours. Next comes the giant caffeine crash, and finally the hanger sets in. If this sounds all too familiar, try to limit the coffee to once in the morning, then switch to green teas the rest of the day to keep your energy levels a bit more balanced throughout the day!

Do you have any tips for keeping healthy on the road? If you do, please feel free to share them here or on Instagram, I’d love to hear from you!

Teeny x