Plant-Based On the Move

Most of us don’t live alone on a deserted island with a perfectly stocked plant-based kitchen at our fingertips. Sooner or later, you’ll find yourself navigating a dinner party, a road trip, a restaurant menu, or a family gathering where your usual go-to meals aren’t an option. And while these situations can feel tricky at first, they’re also completely manageable with a little preparation and confidence. As plant-based eaters, we’re still in the minority, which often means fielding questions from curious (or skeptical) relatives, gracefully declining the cheesy casserole at a holiday potluck, or getting creative when the only restaurant option is a burger joint. Whether it’s advocating for yourself, setting kind but firm boundaries, or simply knowing where to grab a solid plant-based meal on the go, these are skills that get easier over time. It’s possible to stay true to your plant-based lifestyle- without stress, guilt, or sacrificing the joy of connection and adventure.

Mindset & Preparation

Not everyone is a people-pleaser, but it’s completely natural to feel awkward or unsure when you're going against the grain of societal norms- you know, fast food, convenience culture, and overindulgence. We’re social beings by nature. Our ancestors relied on strong connections for survival- protection, food, and community- so the drive to fit in and seek approval is literally hardwired into us.

But when peer pressure - whether it’s coming from family, friends, the waiter, or even our own inner dialogue- starts to pull us away from choices that align with our values or goals, it’s a signal to pause and regroup. This is where your “why” becomes your anchor. Reconnecting with the reasons you’ve chosen a plant-based lifestyle- whether it’s for your health, animals, the planet, or all of the above - can reignite your inner strength and remind you that your choices matter.

The more you practice speaking up for yourself and setting kind, confident boundaries, the easier it becomes. And hey- there will be moments when things don’t go exactly as planned. Maybe you order that dessert you didn’t really want, or say yes to something that didn’t feel aligned. That’s okay, too. Perfection isn’t the goal- progress and self-compassion are. Giving yourself grace when things don’t go perfectly is one of the most loving things you can do for yourself.

Navigating Social Gatherings

Social events can be one of the trickiest parts of eating more plant-based meals, especially in the early days. Whether it’s a family dinner, a potluck with friends, or a holiday celebration, food is often at the heart of connection- which can make things a little complicated when your plate looks different from everyone else’s.

Before the Event: Plan Like a Pro

Reach out to the host ahead of time
A quick message or call goes a long way. Let them know you eat plant-based and ask what they’re planning to serve. It doesn’t need to be a big deal- just a heads-up can make things smoother for everyone.
You might be pleasantly surprised
Sometimes hosts already have options that are accidentally vegan or are excited to try something new for you. You won’t know unless you ask!
Offer to bring a dish to share
This is a win-win. It takes the pressure off your host, guarantees there’s something you can eat, and shows how delicious plant-based food can be. Bonus points if it’s a conversation-starter dish that even omnivores will love.
Choose something that travels well and serves easily
Think: hearty grain salad, flavorful dip with veggies and crackers, stuffed mushrooms, or a cozy lentil stew in a thermos. Make it something you’d want seconds of.

Handling Questions & Comments (With Confidence & Kindness)

Expect a little curiosity- it’s normal!
People might ask about your plant-based choices, especially if this is a newer shift for you. Smile, breathe, and remember: you don’t owe anyone a full TED Talk (unless you want to!).
Read the room
You’ll get better at noticing the difference between genuine interest and passive-aggressive jabs. If someone’s truly curious, take it as a moment to connect.
Keep it light and friendly
“Oh, I’ve been feeling amazing eating this way!” or “I just love trying new recipes and feeling good in my body.” You can recommend a resource to learn more- like What the Health, Forks Over Knives, or a beginner-friendly site like Food Revolution Network.

Dealing with Pressure or Guilt-Tripping (Without Losing Your Cool)

The classic line: “But I made this just for you!”
This one’s always rough. But chances are, it’s coming from a place of love, not sabotage. Acknowledge their effort before gently holding your boundary.
Try something like:
“That means a lot- thank you for thinking of me! I’m sticking with plant-based meals right now, but I brought something I’d love to share with you too!”
Repeat as needed, with a smile
Boundaries don’t have to be harsh. Kind and consistent is the magic combo. Hold your ground, and they’ll get the point before too long.

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Eating out while plant-based doesn’t have to mean settling for a sad side salad. With a little know-how and confidence, you can enjoy a satisfying meal just about anywhere. Here are some simple tips to help you navigate restaurant menus, ask for what you need, and keep your plant-based lifestyle feeling fun and flexible.

Call the Restaurant Ahead of Time

A quick phone call can make a big difference. Calling ahead helps you feel more prepared and confident, especially if the menu online looks limited or outdated. You’d be surprised how many chefs are happy to create something plant-based with a little notice. It also gives the kitchen a heads-up, which they often appreciate!

How to Scan Menus Like a Pro

My family jokes that scanning menus, nutrition facts, and ingredient lists is my superpower. In just a few seconds, I can usually tell whether there’s something that fits my way of eating- and you can learn to do the same! Start by looking for plant-based or vegan icons, which are increasingly common. Some menus also have sections for “lighter,” “vegetarian,” or “gluten-free” meals, which can point you in the right direction. With a little practice, you’ll get quicker at spotting customizable meals and hidden gems.

Simple Swaps Go a Long Way

Remember, servers are used to these kinds of requests, and most places are happy to accommodate when you ask kindly and clearly.

No cheese or mayo
Sub beans, tofu, or avocado for meat
Steamed veggies instead of buttered
Dressing or sauces on the side

Use Apps to Find Your Options

Apps like HappyCow, Yelp, and Google Maps are lifesavers for plant-based diners. HappyCow is especially helpful- it lets you filter for fully vegan, vegetarian, or veg-friendly spots, so you can see all your options without having to dig through every menu. Yelp and Google are also great for searching keywords like “vegan” or “plant-based” in your area.

Talk to Staff with Kind Confidence

Dietary restrictions and preferences are incredibly common now- so don’t feel like a burden. Be kind, clear, and respectful. Something like, “Hi! I’m eating plant-based-are there any dishes you’d recommend, or could something be modified?” usually goes over great. Tip: You can even carry a small card that lists what you do and don’t eat to hand to your server or the chef. It takes out the guesswork and can be super helpful in busy kitchens.

Bring Your Own Add-Ons (When Needed)

If you’ve scoped out the menu and it’s looking sparse, there’s no shame in bringing a few extras. I’ve brought baked tofu, a small container of beans, even my own salad dressing or nutritional yeast- and I’ve never had a restaurant give me a hard time. Sometimes the menu sides just need a little love to become a satisfying, well-rounded meal. Think of it like creating your own plant-powered plate from what’s available.

Top Vegan-Friendly Chain Restaurants in the U.S.

Disclaimer: While this list is accurate to the best of my knowledge at the time of writing, details can change at any time, so please double-check before placing your order!

Chipotle Mexican Grill

Customize bowls, burritos, or salads with Sofritas (spicy tofu), black or pinto beans, rice, fajita veggies, guacamole, and a variety of salsas.
Everything is clearly labeled, and there are tons of whole-food, plant-based options.

Taco Bell

Many items can be made vegan by swapping beans for meat and asking for "Fresco Style" (which removes dairy and adds pico de gallo).
Try the Black Bean Crunchwrap Supreme or Spicy Potato Soft Tacos with customizations.

Burger King

The Impossible Whopper is vegan when ordered without mayo.
Fries, hash browns, and French toast sticks are also vegan-friendly.

Olive Garden

Breadsticks are vegan-friendly and served with garlic topping made from soy, not butter.
The salad can be ordered without croutons and choose oil and vinegar dressing.
For pasta, options like spaghetti, angel hair, and rigatoni can be paired with marinara sauce and various vegetables.

Panda Express

Options include Super Greens, Chow Mein, and Vegetable Spring Rolls.
Select locations offer Beyond the Original Orange Chicken.

Subway

Customize your sub or salad with lots of veggies, vegan-friendly breads (Italian or Hearty Multigrain), and condiments.
Some locations offer a Veggie Patty, though ingredients may vary.

Applebee’s

The Impossible Burger is vegan without cheese and mayo; served with fries.
Try the Southwest Chicken Bowl, just request it without chicken, cheese, and ranch dressing; add extra avocado or black bean and corn salsa for protein.

Blaze Pizza

Build your own pizza with vegan dough, red sauce, tons of veggie toppings, vegan cheese, and spicy vegan chorizo.
Vegan cheese and gluten-free crusts are available.

Dairy Queen

Try the Non-Dairy Dilly Bar made with coconut cream and vegan chocolate.
Hash browns, pretzel sticks (no cheese), and fries are also vegan-friendly.

P.F. Chang’s

The Vegetarian Lettuce Wraps are plant-based version of their popular appetizer.
Vegetarian Buddha's Feast is medley of tofu and vegetables; double check that it's prepared without animal products.

Panera Bread

The Ten Vegetable Soup, Mediterranean Veggie Sandwich (no feta), and Steel Cut Oatmeal with fruit and nuts are great picks.
Add a side of chips, baguette, or pickle!

Starbucks

Most coffee and tea drinks can be made vegan with oat, soy, almond, or coconut milk.
Try bagels (Plain, Everything, Cinnamon Raisin), Hearty Oatmeal, or grab vegan snacks like Hippeas and fruit bars.

Dunkin’

Sip on coffee, lattes, and macchiatos with plant milks (almond, oat, coconut).
Vegan eats include Avocado Toast, Hummus Toast, several bagels (no cream cheese), English Muffins, and Hash Browns.

Domino’s Pizza

Order a thin crust pizza with robust inspired tomato sauce and load up on veggie toppings.
No vegan cheese (yet), but you can request extra veggies and skip the cheese altogether for a veggie-packed option.
The breadsticks and pasta (with marinara) may also be vegan- ask your local store for specifics

Traveling Plant-Based

Whether you're road-tripping to a nearby city or hopping on a flight to a new country, traveling as a plant-based eater can feel a little uncertain- but with some thoughtful prep, it becomes second nature. Rather than feeling limited, think of it as an opportunity to explore new foods, plan ahead for comfort, and stay energized on the go. These tips will help you feel confident, nourished, and ready for whatever adventure awaits.

Pack Smart Snacks & Easy Meals

Long travel days call for snacks that are satisfying, portable, and mess-free. A well-packed snack bag is your best friend for flights, layovers, or hours in the car. Some go-to ideas:

Trail mix or roasted chickpeas
Oatmeal packets (just add hot water)
Nut butter squeeze packs with rice cakes or apples
Baby food squeeze pouches
Energy bars or homemade date balls
Shelf-stable plant milk boxes
Fresh fruit, cut veggies, or sandwiches (if traveling soon after packing)
Instant hummus powder
Plant-based protein powder + shaker bottle
Instant soups, miso packets, or rice noodles

Choose Accommodations with Kitchen Access

Staying somewhere with a kitchenette- like an Airbnb, extended stay hotel, or suite gives you a huge advantage. You’ll be able to prep simple meals, store leftovers, or cook something familiar if restaurant options are limited. Even a mini fridge and microwave can go a long way when paired with a quick grocery run. You can even have a grocery delivery service like Instacart deliver to your hotel room!

Stop at Local Grocery Stores

One of the easiest ways to stay nourished on the go is to treat your destination like home- visit the local grocery store or farmers market and grab essentials. Look for:

Fresh fruit and veggies
Canned beans or lentils
Whole grain wraps or bread
Hummus, salsa, or nut butters
Quick-cook grains like instant rice or quinoa

Markets are also a great way to explore local flavors and try produce you might not find at home.

Tips for International Travel

Traveling abroad? A little cultural prep goes a long way:

Learn basic phrases like “I don’t eat meat/dairy/eggs” in the local language
Carry a vegan translation card to show restaurant staff
Be mindful of hidden ingredients in traditional dishes (fish sauce, ghee, etc.)
Look up common plant-based meals in that region- many cuisines are naturally vegan-friendly!

Adapt to New Time Zones

To reduce jet lag and help your body settle into a new rhythm, gradually adjust your meal times to match your destination’s time zone. Eating at local mealtimes, staying hydrated, and getting outside in natural light can all help your body reset faster.

Stay Hydrated

Traveling- especially by air- can be dehydrating, and hydration is key for feeling your best. Always carry a reusable water bottle and refill it whenever you get the chance. Some airports now even have filtered refill stations!

Final Thoughts

Navigating the world as a plant-based eater isn’t always seamless, but it does get easier- and even fun- with time and practice. Every social gathering, restaurant meal, or travel experience is a chance to learn, experiment, and build confidence in your choices. You might have a few awkward moments (like the time I packed 3 Bean Chili in my bag and it wasn’t sealed all the way- it smelled like cumin for weeks!), but you’ll also have plenty of wins that remind you why this lifestyle matters to you. Keep going, stay curious, and remember that you’re creating a way of eating that supports your values and your well-being. You've got this!

Take a Moment to Reflect

What situations do you find most challenging when eating plant-based?
What has helped you feel more confident in social or travel settings?
What’s one tip you’ve learned that can help you navigate your away-from-home meals?

Plant-Based on the Move - Social Gatherings, Restaurants, and Travel