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Digital nomads are no longer outliers, but rather a small but not insignificant slice of the workforce, with an estimated 11% of professionals falling into this category according to a recent MBO Partners study.

This is significant because with the influx of new laptop-wielding road warriors, there will be a lot of people who aren’t up to speed with how to follow this path while still staying fit and healthy. 

So rather than resist the temptation to subsist on cheap takeout and plentiful junky snacks, take these tips onboard and stick to your health goals as a result.

Compact Kitchen Tools for the Digital Nomad

It goes without saying that your kitchen can’t be bulky if you choose the digital nomad lifestyle. But it can be mighty. You don’t need a full chef’s arsenal to whip up delicious, healthy meals on the go. These compact tools will help you maintain your health without sacrificing space:

  • Collapsible Bowls and Measuring Cups: They flatten out like pancakes when not in use, perfect for cramped quarters.
  • Portable Blender: Reputable examples like the Ninja Blast and NutriBullet GO are ideal for smoothies or blending soups. USB-rechargeable models fit easily in your bag.
  • Folding Cutting Board: Multi-functional and foldable, it’s great for both chopping and funneling ingredients into pots.
  • Spiralizer: Transform veggies into noodle alternatives quickly with handheld versions that take minimal space.
  • Miniature Grater/Zester Combo Tool: This takes care of grating cheese or zesting citrus without hogging counter space.
  • Travel Utensil Set with Case: Fork, spoon, knife combo – everything you need to eat well away from home.
  • Compact Spice Containers: Bring your favorite seasonings along without needing full-sized jars.

Maximizing Nutrition with Limited Ingredients

When you’re constantly on the move, finding nutritious ingredients is potentially problematic. But, it’s doable. Stick to versatile, nutrient-dense items such as:

  • Quinoa: It cooks quickly and provides complete protein. Mix it into salads or serve as a side.
  • Canned Beans: An excellent source of fiber and protein, they’re easy to add to soups, salads, or stir-fries. For instance, black beans have 7.1 grams of fiber in half a cup.
  • Nuts and Seeds: Perfect for snacking or adding crunch to meals, the likes of walnuts and almonds are rich in healthy fats and proteins.
  • Fresh Fruits: Apples and bananas travel well without refrigeration. They provide essential vitamins, and are delicious to boot.
  • Leafy Greens: Opt for spinach or kale, as they’re easy additions to smoothies or can be quickly sautéed for added goodness on the go.
  • Eggs: A powerhouse of nutrition that you can scramble, boil, or use in various dishes – both savory and sweet – with minimal effort.

The Ultimate Portable Pantry: Must-Have Staples

Keeping a well-stocked, portable pantry is key to making healthy meals when your home is wherever you lay your laptop. Combined with a hotel room workout routine, you can stay trim and still eat well. Here’s your go-to list:

  • Olive Oil: A small bottle of this healthy fat goes a long way for cooking and dressing salads.
  • Spices: Pack essentials like salt, pepper, cumin, paprika, and garlic powder in compact containers.
  • Whole Grains: Quick-cooking oats or packets of pre-cooked brown rice provide instant nutrition boosts.
  • Canned Fish: Think tuna or sardines, both of which are rich in omega-3s and protein, and come with no refrigeration required.
  • Nut Butter: Almond or peanut butter gives you a versatile spread packed with healthy fats and proteins.
  • Shelf-Stable Milk Alternatives: Small cartons of almond or oat milk work for coffee, cereal, or smoothies.

Balancing Work and Wellness

Finding a balance between work, travel, and healthy eating can feel like spinning plates while someone shouts insults at you. 

Here’s how to keep them all in motion, and you mind in a positive place:

  • Batch Cooking: Dedicate one day a week to cook multiple meals. Store them in containers for quick grab-and-go options. Alternatively, look for delivery services that fit your dietary needs and use quality ingredients. For instance, the EveryPlate veggie-friendly meal delivery plans are cost-conscious without compromise, and save you serious amounts of prep time.
  • Plan Simple Meals: Stick with recipes that use five ingredients or less, as it also reduces prep time and complexity.
  • Healthy Snacks on Hand: Keep nuts, fruits, or protein bars nearby to avoid unhealthy munching during busy days.
  • Set Meal Times: Schedule your meal breaks just as you would meetings, as this ensures you eat regularly without distractions.
  • Hydrate Often: Carry a reusable water bottle. Staying hydrated boosts concentration and energy levels.

Time-Saving Cooking Hacks on the Road

When juggling work and travel, efficiency is everything. And given that 10% of people work over 50 hours a week, free time is especially precious and worth preserving. Use these time-saving cooking hacks to streamline your meal prep:

  • One-Pot Meals: Reduce cleanup by cooking everything in one pot. Think soups, stews, or stir-fries.
  • Pre-Chopped Veggies: Buy pre-chopped vegetables or chop them in bulk yourself, and they’ll be ready when you need them.
  • Microwave Cooking: Invest in a microwave-friendly rice cooker or steamer. This is perfect for quick grains and steamed veggies.
  • Freezer-Friendly Foods: If you have access to a freezer, use it to preserve small portions of meals like chili or curry that can be reheated quickly.
  • Instant Pot/Pressure Cooker: These multifunctional gadgets cook food fast without constant supervision.

The Last Word

As you can see, life as a digital nomad can be aligned with healthy habits. It’s just down to you to prepare and plan properly so you are able to cook wholesome, nutritious food morning, noon and night, wherever you happen to be in the world.

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