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Eating healthy on a budget whilst travelling

June 6, 2017

 

This is always big topic of travelling especially for people who enjoy their healthy eating when in a routine, the tricky part is continuing to eat healthy whilst travelling on the move and still keep the expenditure down. When travelling you may not have the utensils, the money, the time or the motivation to eat healthy, and this is where your diet can be pushed down the order of priorities. 

I've been travelling for the last 3 years and of course there have been times in which my diet has deteriorated but at most, I have been able to keep my diet and in turn relatively kept that beach body, which helps a lot when you are living in the sun. 

 

There are quite a few tips in which will help you plan your meals, also tips on which foods to buy to get the most BANG FOR YOUR BUCK!!

 

Plan

The best way to save money, save time and keep you motivated to eat well is to plan!! This is easily the best bit of advice that myself or any health food experts can give you. 

By planning your meals; you can buy items in larger quantities in will help reduce the amount of money that you spend, this will also help you keep track of your budget so you can save and spend you money on the activities which you pack your bags and left home for. Planning will also help you become more organised with your cooking so you can make some meals for a few days and they will all be ready, allowing you to spend more time adventuring and exploring your new surroundings.

 

The Food

Obviously you have your 3 main food groups of; Protein, Carbs and Fats and it is usually the case that the healthier the food the more expensive it will be but you can be clever with your purchases and sources proteins and healthy fats from a variety of different and cheap food products. 

 

PROTEIN

When keeping healthy and especially if you are out exploring and adventuring you need to keep eating a high protein diet, this will recover your muscles and also a high protein diet will aid the reduction of fat. Unfortunately the usual general rule is that proteins are quite expensive due to the fact that meats contain a high protein content but if you are clever you can source your protein from other areas that are much cheaper than from meat. Here are a number of sources of proteins that are cheap to buy on the road:

- Tuna = 40g protein/tin 

- Eggs = 7g protein/egg

- Cottage Cheese = 12g protein/100g

- Sunflower seeds = 21g protein/100g

- Beans - 15-25g protein/ 100g

- Peanut Butter = 25g protein/100g

- Oats - 17g protein/100g

 

CARBS

This is where you will gain your most energy from, it is also the cheapest and easiest way source of food but we all know that this can be the downfall for everyone's wash board abs. Carbs are split up into 2 types; your SIMPLE CARBS, which are usually the naughty enjoyable carbs for instance; breads, pastas, sugary drinks and sweets, and COMPLEX CARBS, whole grains, beans, and vegetables. 

SIMPLE CARBS are a good source of energy but these are the foods that you want to avoid if you are looking to keep toned for those beach photos, these simple carbs will aid the production of fats. These simple carbs are a component of your diet in which you should keep an eye out for, at large they can be more detrimental to your health than a lot of fats. COMPLEX CARBS are slower burning so provide you with energy for a longer period of time.

 

FATS 

Fats are split up into a variety of different types, from; UNSATURATED FATS which are split up into monounsaturated and polyunsaturated fats, SATURATED FATS and TRANS FATS.

When consuming fats you want to:

- Eat more UNSATURATED FATS; Nuts, Avocado, and olive oils

- Reduce the amount of SATURATED FATS; Butter, Cheese, and Fatty meats

- AVOID TRANS FATS; Processed foods, Cakes, Doughnuts, and Fried fats foods

 

 

MEALS

 

Wholemeal Chicken Quesadillas 

 

- 1  sliced onion

- 1 sliced red pepper 

- 1 teaspoon of olive oil 

- 2 wholemeal tortillas

- 1 400g chicken breast

- Smoked paprika 

- Salt and Pepper 

 

 

 

 

Beef and Lentil Soup

- 250g of diced ground beef

- 1 tin of lentils 

- 1 tin of 5 mixed bean 

- 2 carrots 

- 1 celery stick

- 400ml beef stock 

- 1 teaspoon Cayenne pepper 

- 1 teaspoon cumin powder 

 

 

 

Jamaican Pork Stir fry with Egg Fried Rice 

 - 150g of brown rice

- 2 large eggs 

- 300g of stir frying pork 

- 2 teaspoons Jamaican jerk seasoning 

- 1 red pepper 

- 1 red onion 

- 200g of broccoli 

- 1 teaspoon olive oil 

 

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