Most of the times when we are on the road, we tend to eat foods that are easy to prepare (sometimes, instant) but are not healthy to eat. Admit it, when you are travelling via car, you stop by a gasoline station not only to gas up but also to buy some salty treats and grab some coffee, right? Fritos, Lays, and Pringles! Yes, these are people’s favourite road trip buddies; but remember you need to eat something nutritious to survive a long travel. This is true not only for road trips but also when flying. We want you to stay fit even when on a trip; hence, here are some quick, easy, and healthy recipes for travelling.

▪ Homemade Energy Bars

Homemade Energy BarsMost of us have a hectic schedule and that we want to do things fast. Well, if you are a busy person, then here’s a no cook snack that’s perfect for your upcoming getaway. All you need are 1 cup dried fruits, 1 cup nuts, and 1 cup pitted dried dates. Combine all three ingredients in a food processor. It is up to you if you will roast the nuts beforehand. Process continuously until all ingredients form a ball. Lay a piece of plastic wrap on the table and place the dough. Then, form a thick square. Refrigerate for few hours or overnight. When you are ready to eat, divide it into bars. If the bars are kept in the freezer, they can last up to three months. This is a low-sodium recipe containing 246 calories per serving.

▪ Salsa Chicken Rice Casserole (Source:

This is another easy-to-make yet absolutely nutrient-packed meal that’s perfect to eat no matter where you are heading.


2/3 cup of uncooked white rice                                                                                           1 1/3 cups of water

2 pieces of chicken breast, halves (skinless and boneless)          ½ can condensed cream of chicken soup

1 cup shredded Monterey Jack cheese                                                       ½ can condensed cream of mushroom soup

1 cup shredded Cheddar cheese                                                                                       ¾ cup mild salsa

½ onion, chopped


  1. Place rice and water in a saucepan, and bring to a boil. Reduce heat to low, cover, and simmer for 20 minutes.
  2. Meanwhile, place chicken breast halves into a large saucepan, and fill the pan with water. Bring to a boil, and cook for 20 minutes, or until done. Remove chicken from water. When cool enough to handle, cut meat into bite-size pieces.
  3. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×13 inch baking dish.
  4. In a medium bowl, combine Monterey Jack and Cheddar cheeses. In a separate bowl, mix together cream of chicken soup, cream of mushroom soup, onion, and salsa. Layer 1/2 of the rice, 1/2 of the chicken, 1/2 of the soup and salsa mixture, and 1/2 of the cheese mixture in prepared dish. Repeat layers, ending with cheese.
  5. Bake in preheated oven for about 40 minutes, or until bubbly.

▪ Roast Beef and Cheddar Roll-Ups (Source:


Roast Beef and Chedder Roll Ups4 ounces cream cheese, softened                                                2 tablespoons prepared horseradish

4 large flour tortillas                                                                     1 head romaine lettuce

8 ounces deli roast beef, thinly sliced                                       4 ounces Cheddar, thinly sliced


Combine the cream cheese and horseradish in a small bowl. Spread evenly over each tortilla. Layer each tortilla with lettuce, roast beef, and Cheddar cheese. Roll up and enjoy!

Jet-setters and adventure-seekers should not worry about not being able to eat healthy foods while on a trip because there are so many quick, easy, and healthy recipes for travelling to choose from. Aside from the ones above, you can also make your own healthy and ready-to-eat sandwiches and vegetable salads.

Watch out for our future post and learn more no-cook recipes for travelling.


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