Healthy Eating on the Go: 7 Smoothie and 7 Salad Recipes while your Traveling

As a business or medical traveler, it can be difficult to maintain a healthy diet while on the road. With busy schedules and limited access to healthy options, it’s easy to fall into the trap of fast food and vending machine meals. But with a little planning and preparation, it’s possible to stick to a nutritious diet, even while traveling.

Vegetarian and Nutritarian diets, emphasize whole, plant-based foods and are a great way to stay healthy while on the go. This type of diet is based on consuming high-nutrient foods, such as leafy greens, berries, and nuts, to support optimal health and weight loss.

In this article, we’ll provide 7 smoothie and 7 salad recipes, one for each day of the week, that are easy to prepare and follow the Nutritarian diet principles. All of the ingredients should cost no more than $10 per day and be available in the US during the winter months of January, February and March.

Sunday: Smoothie: Berry Blast Ingredients:

• 1 cup frozen mixed berries (strawberries, blueberries, raspberries)

• 1 banana

• 1 cup almond milk

• 1 tsp chia seeds

• 1 tsp honey (optional)

Instructions:

1. Place the frozen mixed berries, banana, almond milk, chia seeds, and honey (if using) in a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy!

Salad: Kale and Quinoa Salad Ingredients:

• 2 cups kale, chopped

• 1 cup cooked quinoa

• 1/2 cup cherry tomatoes, halved

• 1/4 cup slivered almonds

• 1 avocado, diced

• 1 lemon, juiced

• 2 tbsp olive oil

• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the chopped kale, cooked quinoa, cherry tomatoes, slivered almonds, and diced avocado.

2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.

3. Pour the dressing over the salad and toss to combine.

4. Serve and enjoy!

Monday: Smoothie: Green Monster Ingredients:

• 1 cup spinach

• 1 banana

• 1 cup almond milk

• 1 tbsp peanut butter

• 1 tsp honey (optional)

Instructions:

1. Place the spinach, banana, almond milk, peanut butter, and honey (if using) in a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy!

Salad: Greek Salad Ingredients:

• 2 cups mixed greens

• 1/2 cup cherry tomatoes, halved

• 1/4 cup Kalamata olives, chopped

• 1/4 cup red onion, diced

• 1/2 cup cucumber, diced

• 1/4 cup crumbled feta cheese

• 2 tbsp olive oil

• 1 tbsp red wine vinegar

• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the mixed greens, cherry tomatoes, Kalamata olives, red onion, cucumber, and crumbled feta cheese.

2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.

3. Pour the dressing over the salad and toss to combine.

4. Serve and enjoy!

Tuesday: Smoothie: Mango and Banana Smoothie Ingredients:

• 1 cup frozen mango

• 1 banana

• 1 cup almond milk

• 1 tbsp almond butter

• 1 tsp honey (optional)

Instructions:

1. Place the frozen mango, banana, almond milk, almond butter, and honey (if using) in a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy!

Salad: Chopped Salad Ingredients:

• 2 cups mixed greens

• 1/2 cup cherry tomatoes, halved

• 1/4 cup red onion, diced

• 1/2 cup cucumber, diced

• 1/4 cup chopped walnuts

• 1 avocado, diced

• 2 tbsp olive oil

• 2 tbsp balsamic vinegar

• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the mixed greens, cherry tomatoes, red onion, cucumber, chopped walnuts, and diced avocado.

2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.

3. Pour the dressing over the salad and toss to combine.

4. Serve and enjoy!

Wednesday: Smoothie: Chocolate Banana Smoothie Ingredients:

• 1 banana

• 1 cup almond milk

• 1 tbsp cocoa powder

• 1 tsp honey (optional)

Instructions:

1. Place the banana, almond milk, cocoa powder, and honey (if using) in a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy!

Salad: Carrot and Raisin Salad Ingredients:

• 2 cups mixed greens

• 2 large carrots, shredded

• 1/4 cup raisins

• 1/4 cup chopped pecans

• 2 tbsp olive oil

• 2 tbsp apple cider vinegar

• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the mixed greens, shredded carrots, raisins, and chopped pecans.

2. In a small bowl, whisk together the olive oil, apple cider vinegar, salt, and pepper.

3. Pour the dressing over the salad and toss to combine.

4. Serve and enjoy!

Thursday: Smoothie: Peach and Ginger Smoothie Ingredients:

• 1 cup frozen peaches

• 1 banana

• 1 cup almond milk

• 1 tsp grated ginger

• 1 tsp honey (optional)

Instructions:

1. Place the frozen peaches, banana, almond milk, grated ginger, and honey (if using) in a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy!

Salad: Strawberry and Avocado Salad Ingredients:

• 2 cups mixed greens

• 1 cup strawberries, sliced

• 1 avocado, diced

• 1/4 cup slivered almonds

• 2 tbsp olive oil

• 2 tbsp balsamic vinegar

• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the mixed greens, sliced strawberries, diced avocado, and slivered almonds.

2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.

3. Pour the dressing over the salad and toss to combine.

4. Serve and enjoy!

Friday: Smoothie: Pineapple and Banana Smoothie Ingredients:

• 1 cup frozen pineapple

• 1 banana

• 1 cup almond milk

• 1 tbsp coconut flakes

• 1 tsp honey (optional)

Instructions:

1. Place the frozen pineapple, banana, almond milk, coconut flakes, and honey (if using) in a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy!

Salad: Baby Spinach and Quinoa Salad Ingredients:

• 2 cups baby Spinach, chopped or whole

• 1/2 cup cooked quinoa

• 1/2 cup cherry tomatoes, halved

• 1/4 cup red onion, diced

• 1/4 cup chopped almonds

• 2 tbsp olive oil

• 2 tbsp lemon juice

• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the chopped kale, cooked quinoa, cherry tomatoes, red onion, and chopped almonds.

2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.

3. Pour the dressing over the salad and toss to combine.

4. Serve and enjoy!

Saturday: Smoothie: Blueberry and Banana Smoothie Ingredients:

• 1 cup frozen blueberries

• 1 banana

• 1 cup almond milk

• 1 tbsp chia seeds

• 1 tsp honey (optional)

Instructions:

1. Place the frozen blueberries, banana, almond milk, chia seeds, and honey (if using) in a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy!

Salad: Roasted Veggie Salad Ingredients:

• 2 cups mixed greens

• 1 cup mixed roasted veggies (such as zucchini, bell pepper, and eggplant)

• 1/4 cup red onion, diced

• 1/4 cup sunflower seeds

• 2 tbsp olive oil

• 2 tbsp balsamic vinegar

• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the mixed greens, mixed roasted veggies, red onion, and sunflower seeds.

2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.

3. Pour the dressing over the salad and toss to combine.

4. Serve and enjoy!

These 7 smoothie and salad recipes are perfect for anyone following the nutritarian diet, especially those who are on the go for business trips. They are easy to make, affordable, and delicious! By incorporating these healthy and nutritious options into your diet, you can stay on track with your weight loss goals while still enjoying delicious meals. So why wait? Start incorporating these smoothies and salads into your meal plan today!