Plant-Based Diet: 10 Simple Essentials for life on the Road

There are countless ways to get your goods for a healthy plant-based diet, but there are some essential items that I always aim to keep on hand when I‘m heading out on the road for a camping or climbing road trip.

Some of these items made the list because they’re a staple ingredient for maintaining a healthy plant-based diet, and others are simple ingredients that pack a huge bang for their buck (and size) when it comes to the taste department, which is HUGE for life on the road.  These are all shelf-stable items that can be stocked up on before the start of a trip and are easy to find along the way at most grocery stores.  All these items are great for whipping up easy plant-based meals and make life on the road just a little bit easier.

Regardless of if you choose to eat an entirely plant-based diet or not, having these 10 essential ingredients on hand will help you diversify what you put on your plate and give you the tools to whip up something tasty, even in a pinch.

10 Essentials for a plant-based diet on the road

1.)  Protein-packed grains:

With 8 grams of protein per cooked cup (and all essential amino acids), quinoa is my favorite grain to bulk up the nutrients of plant-based meals, and one that I always keep on hand.  Other great protein-packed grains are couscous (6 grams of protein/cup), and oats (6 grams/ cup).  Bonus: Lower your use of packaging and shop sustainably by buying these items in bulk at your local supermarket.  Some places even let you bring your own container to refill.  Double bonus. Not sure what to make? Check out this simple 20-minute vegan ceviche recipe.

2.) Beans:

Having a simple can of black beans on hand can fix a lot of food-related issues fast (both nutrition and flavor-wise).  Buying dried beans in bulk is a super affordable and more eco-friendly option as well.  All you’ll need to do is soak them overnight and then boil them when you’re ready to eat!  Because they’re simple to cook and filling, beans are a great way to ensure your plant-based diet stays healthy, even after long days on the road, trail, or wall. Other than the go-to of black beans, check out kidney beans and other more rare varietals such as adzuki beans to diversify and add new sources of plant-based protein (Adzuki beans pack 17 grams of protein each cup).

3.)  Canned Fire Roasted Diced Tomatoes:

Yum.  You’ll see these in a lot of my recipes, and for good reason.  Subbing in a splash of fire-roasted diced tomatoes can work wonders in a pinch.  I’ve used these as pasta or pizza sauce, to add flavor and thickness to stews and soups, as a tasty component to breakfast veggie mixes or omelets, and much more.

4.) Seeds:

Go ahead, make fun of me for eating “bird food.”  I don’t care, because seeds are amazing, and 100% an essential part of my plant-based diet.  I can’t think of another food that is so small, packs so many nutrients in, and that I can add into a ton of recipes without lowering the tastiness level of the meal at all.  The two seeds I always keep around are chia seeds (2 Tbsp has 4.7 grams of protein and 11 grams of fiber) and flax seeds (high in Omega-3’s and 2 grams of protein for every Tbsp).

5.) Chickpeas:

Lifehack- roast cooked chickpeas with olive oil and a little salt and pepper until they’re slightly crispy and add them to anything.  So good.  Chickpeas are a great plant-based protein source that can adapt to almost any flavor profile or meal.  I use chickpeas as an un-processed alternative to tofu for plant-based breakfast scrambles, add them to salads for lunch, put them on pizza or in pasta….etc. etc. etc.  And, for about 99 cents a can (or even cheaper when bought dried), they’re a nutrition up-level that even the most dirt-baggy climber can afford.

6.) Red Lentils:

 Maybe it’s just the color, but I prefer red lentils over any other type.  They’ve got a great texture and flavor, plus, they cook fast with minimal water, making them a great addition to soups and stews and a great source of nutrition for backpackers.  They’re also packed with plant-based protein and fiber, and quite filling, making them a great food to refuel after a long day of hard work.

7.)  Nuts and dried fruits:

Let’s face it, trail mix is way overpriced.  Raid the bulk section (again) for your favorite mix of nuts and dried fruits and create a new combo. Nuts and dried fruits are a great snack for adventurers because they are super packable, light, and offer a great combination of protein and natural sugar that give you a quick boost when you’re feeling tired, while also providing fuel for the rest of the day so you don’t find yourself crashing when the sugar high ends.  Keeping a bit of homemade trail mix is also a great way to keep yourself sustained during time on the road (and keep you from buying nasty gas-station snacks).

8.) Vegetable bouillon cubes:

No need to buy broth ever again! Just dissolve one bouillon cube into a cup of boiling water and you’ve got a great base for soups and stews.  Or, add a cube into the water the next time you’re cooking grains or beans for an effort-free seasoning boost.  Additionally, bullion cubes are great for camping and backpacking because they save precious space AND won’t spill and make a mess.

9.) Seasoning:

It’s worth it, people.  Baseline, grab some salt and pepper.  After that, it’s up to the flavors that you prefer.  Like spicy?  Get chili powder, chipotle powder, and red pepper flakes.  More earthy?  Grab oregano, thyme, and sage.  The spices I pack for every trip are: salt, pepper, chili powder, oregano, curry, and cumin.  To simplify your life (especially for backpackers), make a mix of salt and pepper in a mini spice container and you’re good to go.  Do yourself a favor and stop eating bland food- spices are good for you!  Many, such as turmeric and curry, have powerful anti-inflammatory properties that can help your body recover after a strenuous day out adventuring.

10.) Oil:

Last on the list, but really, the most important thing.  Along with spices, oil is one of the essential ingredients you’ll need for almost every plant-based recipe you want to cook.  I choose coconut oil as my go-to for a few reasons.  First, the container (coconut oil is typically sold in a jar), is conducive to life in cold environments, where you can easily scoop out some oil from the large opening, even when it’s frozen. Any oil sold in a bottle with an opening where you cannot fit a spoon through will let you down on cold mornings, believe me (you’ll survive- just heat some water and pop the bottom of the bottle in it until the oil begins to melt.  BUT, it is an annoying extra step).  Next, coconut oil is resistant to high heats.  Cooking over a portable stove/ Jetboil/ fire means that heat can be harder to control, so having an oil that won’t burn easily is a big plus.  Last, coconut oil has a great, light flavor (less overpowering than olive oil) that pairs well with anything you’re cooking up for your plant-based diet on the road.

Hungry?  Find new, easy plant-based recipes.