Eating Healthy in Hotels: 1 Week with a Kitchen

Eating healthy, home-cooked (vegetarian) meals while travelling can be challenging, but it’s easier with a kitchen!  Long-term hotels, vacation homes, and some resorts have a full-size kitchen that I am happy to utilize.

The following shopping and recipe list provides 14 healthy meals (That’s 7 days of lunches and dinners for 1 person, or 7 meals each for 2 people).  These oil-free, low-sodium, low-fat vegetarian recipes share a lot of the same ingredients, so they are cost-efficient, and at the end of my trip, I have no waste!

SHOPPING LIST:

For Recipes (x12 meals – see Recipes section below):

  • Vegetable (or mushroom) broth, 7-8 cups (2 32 oz. boxes)
  • Onion, 3 medium
  • Garlic, 1 medium bulb
  • Bell pepper, 3 medium
  • Tomatoes, 3 medium
  • Sweet potato, 2 medium
  • Black beans (or pinto beans), 1 cup uncooked
  • Lentils, 1 cup uncooked
  • Quinoa, 2 cups uncooked (~12 oz. bag)
  • Spaghetti Sauce, 25 oz. jar
  • Spaghetti Squash, 1 medium (if it’s out of season, then any healthy pasta)

Spaghetti squash is a carb-free replacement for noodles

For Salads (x2 meals) and Snacks:

  • Spinach and raw veggies
  • Nuts and seeds
  • (Healthy) Chips
  • Fresh fruit
  • Hummus (for salads and dipping)
  • Salsa (for salads, dipping, and topping on meals)
  • Dark chocolate!

Ezekiel cereal with berries and almond milk

For Breakfast (x7):

  • Ezekiel cereal or granola
  • Almond milk, 7 cups (2 32-ounce boxes)*
  • Berries
  • If the hotel has a blender, I use any leftover almond milk, fruit including berries, spinach, and cucumbers to make delicious and nutritious smoothies.

RECIPES:

Garlic, Onions, Bell Peppers, and Tomatoes (Prep)

  • Vegetable (or mushroom) broth, 2 cups
  • Onion, 3 medium
  • Garlic, 1 medium bulb
  • Bell pepper, 3 medium
  • Tomatoes, 3 medium
  1. Brown the onions on medium heat.
  2. Add 2 cup broth, add the garlic and bell peppers. Simmer for 20 minutes.
  3. Add the chopped tomatoes. Simmer for 5 minutes.

Healthy cooking

Spaghetti Squash w/ Chunky Sauce (4 meals)

  • Spaghetti Squash, 1 medium (if it’s out of season, then use healthy pasta)
  • Spaghetti Sauce, 16 oz. jar
  1. Bake the spaghetti squash in the oven at 400 degrees for 45 minutes.  Cut it in half and use a fork to serve the spaghetti-like squash noodles.
  2. Warm a jar of spaghetti sauce. Add 1/4 of the Garlic-Onions-Bell Peppers-Tomatoes mix. Simmer for 15 minutes.
  3. Add the chunky spaghetti sauce to the spaghetti squash noodles.
Sometimes I combine my meals. This is lentils AND black beans on a sweet potato.
Combo: sweet potato with black beans & lentils

Sweet Potato with Beans (4 meals)

  • Water, 6 cups
  • Vegetable broth, 1 cup
  • Sweet Potato, 4 medium
  • Black beans (or pinto beans), 1 cup uncooked
  1. Soak the beans overnight.
  2. Boil the water, add the black beans, and simmer for 4 hours. Drain.
  3. Add 1 cup broth and 1/4 of the Garlic-Onions-Bell Peppers-Tomatoes mix.  Simmer for 30 minutes.
  4. Meanwhile, bake the sweet potato at 400 degrees for 45 minutes. Combine all ingredients into each sweet potato.

Quinoa and Lentils  (4 meals)

  • Water, 3 cups
  • Vegetable broth, 4 cups
  • Lentils, 1 cup uncooked
  • Quinoa (or brown rice), 2 cups uncooked
  1. Boil 3 cups water, add the lentils, and simmer for 25 minutes. Drain.
  2. Separately, boil 4 cups vegetable broth, add the quinoa, cover, and simmer for 15 minutes.
  3. Combine all ingredients. Add 50% of the Garlic-Onions-Bell Peppers-Tomatoes mix. Simmer for 15 minutes.

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