11 Essential Nomad Nutrition Tips for Staying Healthy While Working Abroad

3. Portable Kitchen Setup and Meal Planning

Create a compact cooking kit that matches your stay length and workspace. A basic kit might include a small cutting board, a sharp paring knife, a multi-use spatula, a collapsible bowl, and a reusable container set. If you have limited counter space, prioritize gear that stores flat or folds. Plan a weekly meal routine: pick two simple breakfasts, three adaptable lunches, and dinners that use the same base ingredients. Batch-cook when you have access to a kitchen and portion into containers for easy reheating. Buy local staples—grains, legumes, and seasonal vegetables—to keep costs down. Use quick recipes that need one pan or one pot and take under 30 minutes to prepare. Meal planning cuts both decision fatigue and food expenses, and research suggests meal planning can reduce costs by 15–25% for long-term travelers. Keep a short shopping list template to guide market trips and to avoid impulse buys that don’t support your energy needs.