Eat Well and Save: How to Eat Cheap and Healthy While Travelling

How to eat cheap and healthy while travelling? Maintaining a healthy diet on a budget is already a struggle at home. Travelling makes it even tougher. You can face one challenge after another, between crazy travel days, busy schedules, and tons of local restaurants that serve finger-licking good food. 

But, can we maintain a healthy routine and keep our wallets happy on the road? It's totally possible, and we'll show you how. This article covers everything from the genius of snack packing to sneaky ways to save on restaurant meals. Get ready to travel smarter, healthier and yes, without overspending. 

24 Tips and Tricks on How to Eat Cheap and Healthy While Travelling

Every meal can be an opportunity for both nourishment and savings if you know these tried-and-true food strategies.

1. Choose An Accommodation with a Kitchen

Cooking your own meals is always cheaper and healthier. Photo By Lomb On Stock Adobe

Eating out is expensive and (not always healthy) if you do it every day during your trip. If you’re staying more than 2 days, we do recommend staying at an Airbnb with a full kitchen or at a hotel with a mini-fridge. You can stock up on healthy foods and prepare meals during your long stay. 

You’ll mostly benefit from a fridge, especially when you’re in an expensive country. Street food is incredibly cheap in Vietnam and Thailand. However, in Norway or Switzerland, for example, a small kitchen will significantly shave off your dining budget. A small pizza there can cost 20€. 

Remember to bring small zippers of spices if you plan to cook. For those who want to keep their portion sizes in check, it won’t hurt to pack a measuring cup in their luggage. 

2. Eat Mindfully

Mindful eating is really important to not derail your weight loss progress, especially when you’re travelling to a different time zone. When sitting for a meal, let's rate your hunger levels, from 1-10, for example. This will help you better control the quantity of food you’re taking into your body. 

You should also slow down and tune into what’s on your plate. Snapping selfies or checking your Instagram feed will easily put you into autopilot mode while eating. You’re likely to clean the entire plate instead of stopping at the right time and feeling uncomfortably full later. 

3. Pack Your Own Food

When travelling, you cannot always control what you eat. This is a big problem for those who want to eat healthy and cheap at the same time. For example, you will have just a few airport food options when facing a long layover. This means you’ll pay significantly more for not-so-healthy food when the hunger strikes. 

If you fail to plan, you plan to fail. This is quite an annoying quote, but it serves us when it comes to travelling.

So, always pack snacks before you go. At least try to carry some nonperishable items in your travel bag, so you can always say NO to unhealthy options along the road.

Some cheap and simple dish will do. Photo by Katecat - stock.adobe.com

Trail mix, nuts, dried fruits, and protein bars are all wonderful options. Also, do some research and get to know if you can bring certain snacks on the plane. You don’t want to be caught up in the security or pay a hefty fine for carrying some apples or oranges to New Zealand, for example.

Here are some travel-friendly snacks that will survive long transit, you may want to bring:

• Jerky (brands like Chomps or Epic are highly recommended) or other meat sticks

• Trail mix, seeds and nutsInstant 

• Oatmeal Packets

• Protein bars: RXBARs, KIND Protein, Quest Protein Bar, David, etc. 

• Whole or unsweetened dried fruits

• Whole-grain crackers

• Popcorn

• Single-serve packs of protein powder (Primal Kitchen Collagen Fuel or Shakeology)

• Single-serve packs of seed butter or nut butter.

CABINZERO tips: Just be careful not to choose anything that counts as liquids for your carry-on bags, as TSA rules are stricter about it than you might think. 

4. Stick To Your Regular Mealtimes

Skipping meals is a common travel pitfall which will throw you off your normal eating routine. This not only disrupts your metabolic rate but is also likely to lead you to overeating later. If you follow your regular mealtime, those 10 p.m. cravings at the hotel’s mini-bar won’t likely happen.

5. Carry Your Refillable Water Bottle

If you constantly buy water bottles to stay hydrated, especially in humid climates, the costs can really add up. That’s why the next travel hack is to pack a reusable water bottle and a coffee mug with you. Bringing water with you all the time means you can easily limit other alcoholic and caffeinated beverages. Alcohols are dehydrating, whereas caffeinated options like coffee can mess with your sleep patterns.

6. Fill Your Cooler With Food and Supplies

We do it all the time for our road trip that lasts two to three days. While pantry foods are convenient, we still love having our supply of fresh foods and snacks on hand.

Such a method will save you a lot of money that you’d otherwise pay at vending machines or rest stops. You can throw your favourite snacks, protein bars, sandwiches, fresh fruits, or whatever you want for your trip. For hydration, carry at least a quart of water per person when driving.

If you’re flying, you can bring an insulated carry-on tote and throw in some frozen gel packs to keep your food fresh for longer. 

CABINZERO tips: A quality cooler is an investment, as you won’t have to stop to buy ice every day. It also prevents your fresh foods from quickly spoiling. 

7. Hit the Grocery Stores

Think about cheaper breakfasts and lunches, as well as picnic potential. Photo by brostock - stock.adobe.com

There are 2 things you should do upon arriving on the first day: take a walking tour and swing by local groceries or supermarkets to stock up the fridge.

Depending on your definition of eating well, you can get some whole-wheat options, lean cuts of meat, veggies, fruits, and low-fat string cheese for your home-cooked meals.

In many Asian countries, we also like to scout local markets where we can get the freshest and cheapest produce. The buzz of these markets also gives us more insight into the local culture.

8. Be Mindful About Protein

Protein and fibre are key to healthy eating. According to nutritionists, you should aim for around 20-30 grams of protein in each meal, to support your muscles, bones, and overall health.

If you add plenty of fresh products and fibre, you’ll get a wholesome, balanced meal for that day. Having enough protein can help ward off hunger, especially if you're moving around a lot during the day. 

For meals at your hostel or on the road, you can pack Greek yoghurt, nuts, protein powder, or beef jerky. Try assembling your meals whenever you need them on the go with simple snacks in your backpack.

For example, fruit (1 piece), a single serve of nut butter, and Greek yoghurt (1 cup) to get your protein fix.  Fruit (1 piece), whole grain crackers (1 serving) and string cheese (3 sticks) will also provide you with enough energy for an active day.

9. Have A Picnic

A picnic is a great idea to eat on a budget while travelling. Whenever the weather is nice, you can head to the nearest grocery store to grab your food for a great park picnic. Picnicking gives you the freedom to choose what you’ll eat. Instead of fast food chips and nuggets, you can go for healthy nuts, organic meat, bread, and plenty of veggies for your lunch. A lot of vitamin D under the sun is also a big bonus. 

10. Stay at a Hotel with Free Breakfasts

Start your day faster and healthier with free hotel breakfasts. Photo By flowertiare On Stock Adobe

If you stay at hotel chains like SpringHill Suites, Hampton Inn, or Homewood Suites, they normally include free breakfasts in their booking price. Many hostels around the world also offer complimentary breakfasts, from simple bread, cereal, and waffles to buffets. 

Make sure you take advantage of this meal if you have the chance. Having a hearty breakfast will give you a good start to the day. If you go out with a stuffed stomach, you’re likely to eat a lighter lunch. 

Some even go so far as to skip lunch entirely and only eat breakfast and dinner. However, we recommend at least carrying snacks or fruits in your daypack to consume throughout the day, if not having a light lunch.

11. Avoid Eating In Touristy Neighbourhoods

Skip touristy restaurants within at least five blocks of major attractions. They’re likely to be the most expensive places to eat. When you venture off the commercial streets, even if just a few blocks away, you can find those hole-in-the-wall restaurants that serve authentic cuisines. 

Look for places whose menu is not in multiple languages; they’re unpretentious, and their food is usually at a cheaper price. A bit of research on Yelp or TripAdvisor can go a long way to help you discover local gems that are not widely known to out-of-towners.

12. Lunch Specials

Many restaurants, especially in the US and around Europe, offer lunch specials that come at a fraction of the cost of the same meal at dinnertime. In Europe, lunch specials are also called “work lunches”.

You can usually save up to 40% off what you might pay for dinner. Later in the day, you can also take advantage of happy hours at restaurants and bars. Half-priced drinks and appetisers are normally offered between 4 PM and 6 PM, which lets you save an extra couple of dollars. 

13. Embrace Street Foods

Street food is some of the best food in the world. Photo By Narsil On Stock Adobe

In places like Asia, street foods are, hands down, among the best you’ve sunk your teeth into. If you have the option between fast food franchises and street food, always go for street food. We can’t even imagine Vietnam without those stalls of Pho or Thailand without their Pad Thai. 

Not just in Asia, you can live off street food vendors in many places around the globe. From quick bites of FEBO croquettes in Amsterdam to filling portions of empanadas in Costa Rica, you will only need a few dollars to taste the local cuisines. When in doubt, you can choose those places where many locals eat. The logic is quite simple: if their kitchen is busy, there’ll be a quick turnover, and, therefore, fresher food. 

14. Meal Deals If You’re Travelling To The UK

With the high cost of living in the UK, eating out at restaurants every day is not at all sustainable for budget travellers. Instead, opt for meal deals, which are affordable and still provide enough energy you’ll need for the day.

Meal deals are common sales promotions of big chains, including a main (usually a sandwich), a snack, and a drink. You can find these discounted meals at Tesco, Boots, Co-op, Waitrose, and more, at £4-£6. We’re not going to say all options at these chains are healthy, with all the sugar, salt, and fat. However, there are still healthy options like plant-based items, salads, and smoothies to keep your diet in check.  

15. Set A Budget for Alcohol

Sober travel is on the rise. Even if you're not completely alcohol-free, it's worth knowing how much that cocktail habit can sneak up on your travel budget. After all, booze is expensive in many parts of the world, like Asia. To keep your alcohol budget in control, here are a few small hacks:

• Find bargains during happy hours, when bars usually offer big discounts on well drinks or draught beers.

• Alcohol at a decent restaurant can be three times what you’d pay in stores. So, it’s cheaper to drink at home. 

• BYOB restaurants are great places to enjoy your own drinks with dinner. Just call them ahead and check for corkage fees for no surprises. 

16. Eat Out For Lunch Instead of Dinner

If you plan for one sit-down meal per day at the restaurant, let’s make it lunch. You can enjoy the same entrees and appetisers at a lower price, probably a smaller portion (which is great for keeping track of your calories). Many restaurants run their daily specials or discounted prix-fixe menus, which can sweeten the deals.

17. Use Credit Cards

Cash-back or travel rewards credit cards are a game-changer for budget travellers. You can earn up to 5% or more on groceries and dining when travelling, depending on your card’s terms. Some high-end cards even offer free hotel breakfasts and in-flight discounted purchases. You can also benefit from perks like trip cancellation/interruption insurance, reimbursement for lost luggage and emergency medical aid.

You may want to check out: A 2025 Travel Hacking Guide: How To Travel For (Almost) Free.

18. Take Control Of What You Eat

No matter where your travels take you, you often have control over your food. Photo By Yakobchuk Olena On Stock Adobe

Wherever you go, remember that you always have the options of what and how much you eat.

For example, airliners usually give their passengers freedom over their food, to a certain extent, of course. Upon booking, you can make special requests like reducing salt in your food, a smaller portion, or vegan dishes. 

At restaurants, split entrees with your companion to control your portion or ask for the sauce on the side. These simple changes make a big difference to your diet and wallet. 

19. Fast Food Is Okay Sometimes

Travel is unpredictable, and even the best plans can fail. Somewhere at a rest stop, you might end up with the only option: fast food.

Just don’t worry, as it's not the end of the world. Simply order wisely: choose a basic burger loaded with tomato and lettuce or a grilled sandwich (take off the top bun if you already feel it overboard). 

Say No to fries and sugary drinks, and you’re still doing right. Anything that comes with cheese sauce and a heavy dressing is an excess of calories. Starbucks also has some healthy, high-protein options on the menu, such as Kale and Mushroom Egg Bites or Chicken and Hummus Protein Box.

20. Bring Home Leftovers

Bringing home leftovers can help reduce waste and stretch your budget further. Servings at restaurants tend to be huge, and that’s why you should order your food with leftovers in mind. You can turn them into a hearty soup for breakfast the next day. With a decent appetite, you can usually get two meals for one, zero-waste, by sticking to this strategy. 

21. Join Event With Free Foods and Booze

Free food and drinks aren't exclusive to college campuses. If you actively scout, you can easily find street parties, gallery openings, and public events that offer freebies. Jump right in when you see the chance, as it's a great way to save costs and socialise.

22. Value-Added Dining

Cooking classes can be a fun and enriching way to learn about the culture. Photo By Moving Diary On Stock Adobe

Dinner theatre or cooking classes, for example, offer more than just delicious food. It also comes with the cultural experiences that you should know about the place. You can drop your cash in a nice Thai restaurant in Bangkok, but how about a $60 Thai cooking class? You'll walk away stuffed, with some authentic Pad Thai or Khao Soi recipes. That's bringing the culture home with you.

23. Use Tourism Cards And Apps

The iAmsterdam card or the VisitOslo pass does more than just offering free transportation and free entrance to museums and attractions. You can use them to get decent discounts at local restaurants, which normally run from 15-25% (sometimes up to 50% if you’re lucky).

There are also apps to help budget travellers further reduce their dining expenses. Depending on your vacation, you can try Entertainer to save tons of money on dining, even with high-end restaurants, with their Buy One Get One Free deals.

Too Good To Go lets you discover surplus food from nearby shops, restaurants, and cafes at a fraction of the price. Check it out if you’re in Europe, Canada, or the US.

24. Simple But Effective: Ask Locals

You can ask your tour guide or hotel staff member for their recommendations about where to eat. Instead of asking "Where should I eat?", try "Where would you eat?". This prompts genuine recommendations, not tourist traps. Taxi drivers and locals you meet on the street can also reveal some of the best local food. 

25. Ask for Healthy Options, Even If They’re Not on the Menu

Try to order some grilled chicken or steamed broccoli at the hotels or restaurants. Even if it’s not on the menu, chances are they will be happy to accommodate if they have the ingredients on hand. Protein and steam veggies are easy to find, if you know how.

Always go for protein-focused items like steak, grilled chicken or eggs. Try adding extra vegetables, such as a side salad, or some sautéed greens, and adding beans or lentils to your soup, if you’ll have an active day ahead.

How To Eat Cheap And Healthy While Travelling Recapped

For most of us, trying local cuisine is a big part of travelling, no matter where we go. Even when you're a budget or health-conscious traveller, we still don’t want you to miss out on the food culture of a place. 

It’s always possible to eat well and cheaply on your vacations, and we hope our travel hacks above will help. With a bit more planning, you can still stick to your healthy eating goal without breaking the bank. Just remember to give yourself some wiggle room to enjoy all the delicacies the place has to offer.

Got your own go-to travel food hacks or budget-friendly bites? Drop them in the comments, we’d love to hear from you. And if you found this helpful, don’t forget to share it with your travel crew and subscribe for more no-nonsense tips to help you travel better and healthier.

KELSEY