EATING OUT & TRAVELING ON A BUDGET WHILE STAYING WFPB-GF
How to Stick to Your Healthy Lifestyle on the Go Without Overspending
• Learn how to eat WFPB-GF at restaurants without overspending or compromising on health.
• Discover budget-friendly strategies for traveling while staying plant-based and gluten-free.
• Master meal prep and packing tips for road trips, flights, and dining out.
“Eating out or traveling can feel like a challenge when you’re WFPB-GF, but it doesn’t have to be!
With a few simple strategies, you can enjoy eating out or exploring new places without overspending or settling for less healthy options.”
Why Eating Out & Traveling Smart Matters
• Restaurants mark up plant-based and gluten-free options—but you don’t have to overpay!
• Many people give up on healthy eating while traveling due to lack of preparation.
• With smart choices and planning, you can eat well anywhere without breaking the bank.
✅ Example: A simple WFPB-GF meal at home costs $3-5 per serving, while eating out can cost $15-20 per meal.
Strategy 1: Eating Out on a Budget While Staying WFPB-GF
Restaurants can be tricky, but with a few simple strategies, you can eat WFPB-GF without overspending.
Step 1: Choose Budget-Friendly, WFPB-GF Friendly Restaurants
• Look for vegan-friendly ethnic cuisines like Mexican, Thai, Indian, Mediterranean (they often have naturally gluten-free options).
• Avoid restaurants that rely heavily on processed gluten-free options—they tend to be expensive.
• Check menus online beforehand to see if they have whole-food options.
Step 2: Order Smart to Save Money
• Customize your meal: Ask for extra veggies instead of expensive processed GF items.
• Skip drinks & extras: Water is free—avoid costly sodas or specialty drinks.
• Look for “sides” and combine them: Ordering rice, beans, and steamed veggies separately is often cheaper than a full meal.
✅ Example: Instead of ordering a $16 “gluten-free vegan entrée,” get a side of beans, rice, and guacamole for $8-10!
Strategy 2: Travel Hacks for Staying WFPB-GF on a Budget
“Traveling doesn’t mean sacrificing your lifestyle—here’s how to stay prepared!”
Step 1: Pack Smart Travel Snacks
• Homemade granola bars or energy bites
• Nuts, seeds, and dried fruit mix
• Instant oats in a jar (just add hot water!)
• Rice cakes with nut butter
Step 2: Plan Your Airport or Road Trip Meals
• For flights: Bring a wrap or grain salad in a reusable container.
• For road trips: Pack hummus, chopped veggies, rice cakes, and trail mix.
• For hotels: Choose accommodations with a mini-fridge or microwave for simple meals.
✅ Bonus Tip: Call your hotel ahead of time and ask for a mini-fridge—most provide one for free!
Strategy 3: Grocery Shopping on the Go
“One of the best ways to eat healthy while traveling is to make quick grocery runs instead of relying on restaurants.”
• Visit local supermarkets or farmers’ markets for fresh fruits, veggies, and easy meals.
• Stock up on budget-friendly essentials like bananas, apples, carrots, hummus, and rice cakes.
• Use Airbnb or extended-stay hotels with a kitchen to cook simple meals.
✅ Example: Instead of spending $15 on a restaurant breakfast, grab oatmeal, bananas, and nut butter for under $5 at a grocery store!
Final Takeaway & Homework
✅ Recap:
• Choose budget-friendly restaurants and order simple, whole-food options to save money.
• Pack smart travel snacks and plan ahead for flights and road trips.
• Grocery shopping on the go is a game-changer for saving money and staying on track.
🎯 Homework:
1. Research 3 budget-friendly WFPB-GF restaurant options in your area and write down your go-to meal choices.
2. Pack a travel snack kit for your next trip (even if it’s just for a day out!).
3. Join the discussion: Share your best WFPB-GF restaurant meal hack in the community!
WORKBOOK: Eating Out & Traveling WFPB-GF on a Budget
1. What are 3 Budget-Friendly Restaurants Near You?
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2. Plan a Simple Travel Snack Pack:
Snack Ingredients Used
Energy Bites ____________________
Trail Mix ____________________
DIY Wrap ____________________
Instant Oats ____________________
3. Cost Comparison: Eating Out vs. Grocery Shopping on a Trip
Meal Restaurant Cost DIY Grocery Cost Savings
Breakfast _______ _______ _______
Lunch _______ _______ _______
Dinner _______ _______ _______
🎯 Reflection: What was the easiest and hardest part of eating out or traveling WFPB-GF?
