Nomad Meals


Perhaps you are a college student, remodeling your kitchen, living in a hotel for work or backpacking through a foreign land.  Whatever the reason, you don’t have the luxury of your own kitchen and eating out can be expensive and unhealthy.  I’ve been doing a lot of traveling with the dance company lately and trying to eat as healthy as possible to keep my energy high for teaching classes, workshops and performances.  Here are some healthy(ish), budget friendly suggestions that the company and I have adopted along the way.

*Some require the use of a microwave (or small stove top).  While I don’t own a microwave myself, sometimes its necessary to compromise when living the nomadic life.

Tools to always have on hand:

  • Microwave safe bowl with a lid
  • Spork
  • Knife
  • Mini cutting board or something to use as a makeshift cutting board. Get creative!
  • A few large ziplock bags (to prevent leakage when packing food for the day)

Suggested shopping list:

  • Salt & Pepper
  • Mini bottle of olive oil
  • Hummus
  • Peanut Butter
  • Guacamole
  • Salsa
  • Bags of pre washed greens, spinach, arugula, kale, mixed greens
  • Sweet Potatoes
  • Lemons (also good for squeezing into your water)
  • Head of garlic
  • Peppers
  • Celery
  • Baby Carrots
  • Whole wheat tortilla wraps
  • Pre cut broccoli, cauliflower
  • Cherry tomatoes
  • Bananas
  • Apples
  • Tortellini
  • Cheese
  • Raw, unsalted, unroasted nuts (for snacking)
  • Pre Hard boiled eggs
  • Sugar snap peas

Zapped Sweet Potato

1 sweet potato

Wash well but don’t peel.

Prick the skin with the tip of a knife two or three places. Place the sweet potato on a paper towel in microwave. (I also put a paper towel loosely over top, just in case)

Cook on high for 5 minutes. Turn the sweet potato over.  Cook another 5 minutes.


Buttery Lemon Greens

2 (10 ounce) bags pre-washed leafy greens (kale, spinach)
1 clove garlic, minced
5 Tbs butter/ or 1 Tbs olive oil
2 Tbs lemon juice

Rinse the greens and place the leaves into a microwavable serving dish.

Add the butter, garlic and lemon juice.

Cook in the microwave until the butter is melted and spinach is wilted, about 2 minutes.

Season with salt and pepper

Sugar Snap Peas

Place rinsed sugar snap peas in a microwave-safe bowl. Add a few tablespoons of water, being careful not to submerge the peas.

Microwave on high for about 1 to 2 minutes.

(If available, add butter/ oil, salt and pepper to bowl before microwaving for flavor)


Salad in a bag

Buy a bag of pre-washed leafy greens.

Add some “flair”: shredded cheese, cherry tomatoes, baby carrots, celery sticks, peppers, cucumbers, broccoli, cauliflower, avocado, etc

Pour in 1 Tbs of olive oil, add salt, pepper, hold the bag closed and shake.


Tortilla anything

Make a sandwich with hummus, peanut butter, avocado, salsa, cheese, flair, anything.  Just roll it, wrap it and go!


Perfect (1st) breakfast

Banana or apple with natural peanut butter.


Pasta night

Buy any pre packed (whole wheat) pasta.  I personally love getting ravioli or tortellini stuffed with cheese and spinach.  Place it in your microwave safe bowl, cover with water and cook according to package instructions.

Add olive oil, salt, pepper and flair.


What are some go-to meals that you eat while living or traveling away from home?  I’d love to add them to my repertoire!


Love and Leafy Greens,






Joanie Johnson, CHC, CPT