How to Prepare Nutritious Meals in Your Hotel Room

Since launching AstonishedAbroad.com in 2022, one of our most popular posts has remained My Favorite Quick and Easy Hotel Room Meals. Also since 2022, I have spent close to 2/3 of each year on the road. With time, I have learned new tips and tricks to help me stay on my routine. While it is not always easy, it can be done and if anyone can attest to that, it is me!

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Traveling often means abandoning your usual routine. Unfortunately, the first to go is typically your eating habits with a close second, exercise habits. Whether you’re on a business trip or holiday, it’s easy to succumb to dining out or ordering room service. However, with a bit of planning and creativity, you can still enjoy delicious and nutritious meals right in the comfort of your hotel room. What distinguishes this post from my previous one is the introduction of fresh recipes! Additionally, I’ll candidly discuss what hasn’t worked for me, aiming to help you avoid those pitfalls and save time.

Plan Ahead

The key to success in many situations is preparation. First, you’ll want to check and see if your hotel room has the basics such as a fridge or microwave. This is key to ensuring you can prepare quality hotel room meals. Based on these amenities, create a list of simple recipes that you can easily prepare with minimal equipment. A trend I have noticed lately, some hotel rooms only have a centrally located microwave so be sure to check this out first.

Another thing that has helped me save time is utilizing grocery delivery services to save time on shopping once I arrive at my destination. I often complete my shopping on an app such as Instacart on my ride from the airport to my hotel. By the time I unpack my things, my groceries have arrived!

Pack the Essentials

To ensure that you have everything you need to whip up nutritious meals, pack a few essential kitchen items in your luggage. A few of my favorites are listed below. First, you’ll want to decide what you plan to make and then go from there. I’ve ditched a few things I used to always travel with and instead never leave home without this Collapsible bowl with lid. It is easily one of my favorite essentials to cook on the road and even comes with utensils. A close second remains these delicious Olive oil packets which are super versatile.

Choose Nutrient-Dense Ingredients

When shopping for groceries, prioritize nutrient-dense ingredients that offer a balance of vitamins, minerals, and macronutrients. Opt for fresh produce when possible. Fruits, vegetables, nuts, and seeds count as fast food and create the basis for nutritious hotel room meals.

Get Creative with Meal Ideas

There are countless creative ways to prepare healthy and delicious meals despite the constraints of a hotel room. I’ll add some of my recent favorites below but be sure to check out my original article on this topic for more ideas!

Embrace Convenience Foods Wisely

While it’s generally best to opt for fresh, whole foods, there are times when convenience foods can come in handy especially while traveling. Look for healthier options such as pre-cut vegetables, and pre-cooked grains. These items can serve as the foundation for quick and easy meals that require little prep. I would also add protein bars to this category. While I don’t like to rely on them all the time, they can certainly offer a convenient option.

Practice Portion Control

Even when enjoying nutritious meals, portion control is key to maintaining a balanced diet while traveling. Pay attention to serving sizes and avoid overeating, especially when dining out or indulging in snacks. When eating with co-workers, I often notice appetizers are almost always ordered. I have started to either skip the appetizer or opt to split an entree with someone. I found this leaves me just full enough and able to hit the gym after dinner if need be.

Stay Hydrated

in addition to eating well, don’t forget to stay hydrated throughout your travels. Pack a refillable water bottle and aim to drink plenty of water throughout the day.

My NEW Favorite Hotel Room Meals

Since our initial post on this topic, I have continued experimenting and I am happy to share some new recipes to try on your next trip.

1. Mason Jar Salad: Layer a mason jar with your favorite salad fixings such as cherry tomatoes, cucumber slices, shredded carrots, bell peppers, grilled chicken strips, and mixed greens. Top with your favorite dressing and simply shake when ready to eat. These are easy to assemble and travel well especially on road trips.
2. Veggie Bowl: Prepare grains such as rice or quinoa according to package instructions. Both can be found in easy-to-prepare or microwave versions. In a microwave-safe bowl, combine cooked quinoa with steamed veggies such as broccoli, sliced peppers, cherry tomatoes, and black beans. Season with a squeeze of lemon juice and a drizzle of olive oil, and you have a healthy and hearty meal.
3. Chia Pudding: Combine 2 tbsp. of chia seeds with 1/2 cup milk, and an optional sweetener or dash of honey. Refrigerate for at least 2 hours (I prepare the night before and refrigerate overnight) then serve with desired toppings like berries or nuts. My favorite combo is sliced almonds and blueberries.
4. Stuffed Sweet Potato: Pierce sweet potato with a fork several times and microwave on high for 5-7 minutes, or until cooked through. Slice open and fluff the inside of the potato with a fork. Fill with desired options such as avocado, salsa, and a dollop of sour cream. Sprinkle with a bit of cilantro and a squeeze of lemon juice.
5. Chicken Salad with Cashews: Super simple but satisfying! In a bowl, add prepared chicken, mayo, or a bit of plain yogurt, and chopped celery and mix. Add to a bed of your favorite mixed greens and top with cashews and blueberries—an option to add your favorite dressing.

These meal ideas are versatile, customizable, and can be adapted to suit your taste preferences and/or dietary needs. With a bit of creativity and planning, you can enjoy delicious and nutritious meals right in the comfort of your hotel room. Bon appetite and let us know in the comments which meals you tried and loved! Safe and healthy travels!

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