21 Survival Tips for Vegetarian Travelers

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Tips for Vegetarian Travelers, vegetarian tips for travel, vegetarian guide to travel, the ultimate vegetarian guide to travel, travel survival tips

21 Tips for Vegetarian Travelers


Up until recently, I’ve not been very good at bringing the topic of food in my blog.

I’m actually not a big foodie. (Audience gasp) Sorry, the truth is out. Blame it on the vegetarian part of me.

Unless I’m in a cosmopolitan city, finding vegetarian options on the road are often a challenge. As a traveler with dietary concerns, I can be quite successful at finding foods or I can have bad spells which range between starvation, eating junk food or something veggie safe, but seemingly un-adventurous.

21 Tips for Vegetarian Travelers:

When you have special dietary concerns, eating your way through the streets isn’t impossible, but it takes effort  and patience when it comes to finding things you can eat.

1. Research in advance

Do your homework in advance and research and familiarize yourself with vegetarian dishes to try before you travel.

Check out Happy Cow or Vegman.org to find what vegan and vegetarian restaurants are in the city you’re traveling to.

A new favorite vegetarian iPhone app is Vegman (download it from their site Vegman.org). It works like the website version and unfortunately, you have to be online to use it, but it allows you to search for vegetarian restaurants in your area. It shows a map, hours, photos of foods and important stats like phone number and website, even Facebook page.

2. Choose countries with vegetarian options

When I look at countries I’m interested in traveling to, I already have a sixth sense about what is going to be hard for me to find food in. Frankly, that alone can turn me off to certain countries or at least delay my enthusiasm for booking a flight there.   So I try to find countries which have vegetarian dishes in their palate,  religious dietary observances

Veg-friendly countries:  India, Israel, Thailand, Vietnam, Taiwan, Ethiopia, UK, Belgium, France, Germany, Italy, Netherlands, Portugal, Switzerland and more.

Vegetarian Travel Tips: Countries that are vegetarian, indian thali

Vegetarian Travel Tips: Countries that are vegetarian

3. Bring packable meals and snacks

I like packing a handful of power bars as last-minute meals or power snacks. Knowing I have them, buys me time as I familiarize myself with the foods of the country and it’s also my emergency backup in the case I can’t find anything to eat.

Other  light-weight snackable items are: instant soups, instant oatmeal, senbei (Japanese wafer crackers), dried lever, dried fruits and nuts, protein powder.  Did I miss anything?

4. Shop at grocery stores and marketplaces

Go grocery shopping and cook some stuff up in your hostel kitchen or buy some items to munch on.  Between the produce section and a variety of food aisles, you’ll easily find something you can eat… rice crackers, granola, yogurt or fruit cups, salad, fig bars, string cheese, etc….

Some cities also have dollar stores. They usually have food products and snack items too.

Alternately, local fresh markets sell local fruits that I know I’ll want to try or want to grab for a snack on a long bus ride.

daiso store korea, daiso store japan, 99 cent stores japan, 99 cent stores asia

5. Snack rather than dine

 Grazing and snacking on street food or fruits and nuts helps curb the appetite, while also keeping you fed and refreshed. It’s also easier on your stomach to digest small quantities and if you’re concerned about your figure, grazing helps keep your metabolism going.

6. Learn food phrases and pack a survival phrase book

It’s not enough to learn a country’s word for “vegetarian”. For some countries, the word doesn’t exist or they may interpret vegetarians as not eating red meat eat, while assuming fish, eggs, seafood or chicken are okay.

Tip: Either, learn survival food phrases or carry a handy phrase card, like “Without eggs”, “No chicken, fish or shellfish” and “no dairy” so you can communicate your needs with others.

7. Survival snacks from convenience marts

Convenience marts and shops offer at the most survival snacks such as crackers, dried fruits, figs and nuts and other edible snacks to much on. On the bad side, it’s also a haven for potato chips and cookies, which can be the first thing to grab when you’re hungry.

malaysia seed shops, malaysian snacks

Tips for Vegetarian Travelers: Shop for dried snacks

8. Pack extra vitamins

Staying healthy on the road isn’t always easy for vegetarians.  Often we have less control over our diets than we would at home. Packing extra vitamins will give you a daily infusion of nutrients.  I like vitamin mixes like Emergen-C Super (1000MG) Powders or if I’m going to a country with bad water, I’ll throw a bunch of multivitamins in a ziploc.  Occasionally, I’ll even bring a shake cup and mix my own protein powder.

Emergen-C Super Supplements, Emergen-C , vitamin mixes

Emergen-C Supplement

9. Know your go-to foods and snacks

It’s helpful to have an idea of convenient foods to fall back on, in case you can’t find vegetarian friendly local food. I usually know what I want and what will fill me and that I can easily pack and shuffle around.

My personal faves are yogurt, oranges, crackers, nuts.  Where ever I go, I know I can almost always count on finding them at a grocery store, airport or local convenience store.

fresh oranges, vegetarian travel tips, tips for vegetarian traveleers

Shop at marketplaces & know your go-to snacks:  I love oranges, dried figs and at the moment, making ginger tea

10. Ask locals

Asking a local for their recommendation can be helpful. Try the front desk receptionist at your guesthouse/hostel or if you’re staying at a hotel, ask the concierge.  If there’s a language barrier, pop out your phrasebook.

11. Pack your utensils and appliances

Bring or buy the utensils you think you may need for your backup cook-it-yourself diet. For instance, I always fold-up yogurt spoon as a key utensil, because I know I’ll likely be grocery shopping and yogurt is one of my go-to foods.

Sporks are an ideal two-for-one utensil and I have the BPA-Free Tritan Spork which is a fork, spoon and serrated edge (aka knife) in one. The spork is plastic so you can store it in your carryon. The knife is okay but won’t cut as easily as a real one; still, if that’s all you have, it works!

Light My Fire Original BPA-Free Tritan Spork, spork

Light My Fire Original BPA-Free Tritan Spork

 Smoothie cups allow you to mix your own protein shakes and tea. And if I’m traveling for work and expect to be on the road for a length of time, I might even bring a mini blender!

 Swiss army knives work great for cutting fruits bought from a local market or fruit vendor. And even better is a four in one tool of Fork Spoon, bottle opener and Knife All in One  which allows you a whole cutlery set. Just remember to pack it in your checked luggage and not carryon, as TSA will confiscate it.

X-gear camper Tool

X-gear Men’s Camper Tool

12. Social Media and Meetup groups

You’re not the only vegetarian out there. These days, there’s a lot of groups on social media for foodies and those with restrictive diets. Check in with expat groups or travel groups with an interest in the country you’re traveling to. This is what my Facebook search for vegetarian groups popped up.

13. Ziplocs bags

Between hunting and foraging, I always pack a variety of Ziploc bags with me in the case I have a decent leftovers from a meal.  While restaurants know about “doggie bags”, “takeout” or “to go”, smaller joints and street stalls don’t. Often the food comes in handy hours later when I’m on a train or am just plain hungry.

14. Temple food

In some countries, where the religion is anti-cruelty, the temple will either have a cafeteria or feeding time which is open to attendees.

13. Know your flex spot

I’m a vegetarian or at least, 97% of me is. The other 3% of me is reserved for pescatarian occasions, where I just need to eat and I find something I can “bend” with.  Some say that’s cheating; others might say it’s not vegetarian. Ask me if I care… they don’t define my stomach nor feed its needs.

Personally,  I’ve been that traveler ,who walks around the city for 45 minutes to an hour or longer, looking for food I can eat (and forgetting to eat because I’m still looking for it) and it’s just not a fun way to travel.

Many of us come to restrictive diets out of strong beliefs: religion, health, animal rights, etc.. Whatever your pact with vegetarianism is, respect it. But also respect your body and its hunger.

14 . Beware of soup bases, sauces and broths

Asia/Southeast Asia uses a lot of fish, oyster and seafood broth, sauces and pastes.  In Western and European countries you might find meat based broths or soups (of chicken or beef). The truth is, sometimes, the meat flavors aren’t easy to decipher upon tongue and even your well-intentioned local host, might not know what the full ingredients are either.  Translations can be a bit rough.  There’s a couple of times I’ve featured some foods which are suspect,  but at the time of dining –food into mouth– I didn’t know.  Boat noodles in Thailand can be made with pigs blood.  I’m glad I learned that after I got home. Kimchi has oyster and shrimp paste or sauce (I made it so I saw what went into it).

15. “Vegetarian” is not a globally recognized word .

Saying “I’m a vegetarian.” May not work as a solitary solution.  Some countries or regions don’t know what vegetarianism is. Usually, the term is recognized in countries or cities, where there’s a cosmopolitan society or spiritual group that lives by dietary restrictions (i.e. Hindu or Buddhism) .  This brings me to the next tip…

16.  Vegetarianism may not mean the same thing as it does in your country.

Know that by saying “No meat”, when ordering your food, may not be sufficient.  You may need to specify all the  ingredients which you cannot have in your meal. Yes, this generally means knowing the language for say, fish, chicken, meat, eggs, seafood, etc…  It’s tiring and time consuming but depending upon how strict you are, you’ll want to do it. In countries like say, Korea, “no meat” can be misinterpreted as “no red meat” (beef, pork, lamb, etc..); meanwhile, chicken, fish and seafood aren’t considered “meat”. This is something I had to learn when I lived in Korea. I had to spout a list of meats followed by… “oppsayo” ( Korean word for without).

17. Have a local write down the phrase, “I am vegetarian. Do you have something without….. ” and then carry it around with you.

I like this one the best if I remember it.

18. Download Google translate.

Google Translate app  is a great mobile app to carry around. You’ll need a data plan or wifi connection in order to use it on the road but it’s a good backup translator as you can speak your phrase into it and it will speak out the translation for the other person to hear.  There is a camera feature also where you scan the menu or sign and it will offer translations of the word. Although it’s not always 100% accurate in translations.

19. Take a food tour

Food tours are a great way to break into and through the foreignness of a country’s food and I love them! These days I use them a lot to give me added information and to open my gastronomical palate more. Rather than stare at a mystery food and wonder what its ingredients are, you’ll have a guide shed insight into the choice flavors or street snacks a city has to offer. You might also get a historical tour of the city and some sightseeing as you go from food vendor to food vendor.

20. Take a cooking class

Learning about the country’s staple ingredients and style or philosophy of cooking opens a new dimension of understanding a country’s food.  Of course, you need to ask if vegetarian substitutes are available in the class.

21.  Picture menus are a godsend


What are some of your travel survival tips and tricks for vegetarian traveling? What are your tips for vegetarian travelers?

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13 Comments. Leave new

P.s. I looooove farmers markets!!!


You know? My initial issue was with eating kosher, until I travelled through Eastern Europe. Granted, I was not vegetarian at that point, it was easier just easier and then made more sense to go full vegetarian than to order a vegetarian dish that surprise(!!!!) came topped with bacon and cooked in bacon fat. Since then. I have been mostly vegetarian (very happily!) and have not had so much problem. I do always pre-pack protein bars snacks and think about what I will do in new places. I have found myself in uncomfortable situations, homesteads, etcetera, but have learned the importance of how to say I’m a vegetarian and don’t eat meat in various languages, in order to avoid issues.


    Ooh Kosher is a tough one, because often the kitchens aren’t kosher and likely you get the same cooking oil used on your dish, no? I think the toughest to sort as a vegetarian is beef based broth. My newest post I had a veggie dish but the broth was lamb.


bring peanut butter from home (if you are in the US), which is hard to get in many countries, buy bread and fruit and eat simple foods, if you are in doubt about ingredients used in food in restaurants. sometimes you even have to be careful with stuff that is vegan by default…for example, i was served some bread yesterday (here in Colombia) that had a bit of pig flesh in it 🙁 and this is after i told the server “soy vegetariana; sin carne..solo frutas y pan”!


Supermarkets and farmers markets. I agree with your last comment, I’ll walk around all day and not find a thing in some place, so fish is sometimes a go to, because normally I’m vegan, but I choose fish over dairy any day.


Another great post, Christine! I’m not a vegetarian, but I do eat vegetarian and vegan food often. Although countries like India and the Middle East have a great selection of vegetarian food, other countries are simply hopeless – my own included.


I totally agree with researching and preparing your food when being vegetarian and travelling the world. I’ve never been vegan neither vegetarian, but I do eat healthy food when I’m on the road and I know that planning is crucial!

    Christine Kaaloa
    September 14, 2014 8:57 pm

    Yes, @Agness. Planning just to be healthy while you travel is effort. If you don’t like the country food, don’t know what to order, etc.. you can easily give into junk food for the sake of convenience.


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