45+ Easy and Delicious Travel Lunch Recipes for Travelers

Traveling can be an exciting adventure, but for those 45 and older, maintaining healthy habits on the road becomes increasingly important.

One of the challenges many face while traveling is finding nutritious and satisfying lunch options that don’t require a lot of preparation.

Whether you’re on a road trip, taking a flight, or exploring new destinations, having the right lunch recipes can make all the difference.

In this blog post, we’ll explore 10 travel-friendly lunch recipes perfect for the 45+ crowd.

These meals are not only delicious but also quick, nutritious, and easy to pack, ensuring you stay fueled for your travels.

45+ Easy and Delicious Travel Lunch Recipes for Travelers

Staying healthy and energized while traveling doesn’t have to be complicated, especially when you have these easy and tasty lunch recipes on hand.

By planning ahead and preparing some simple, nutritious meals, you can enjoy your adventures without worrying about what to eat on the go.

Whether you prefer savory wraps, hearty salads, or protein-packed snacks, these 10 travel lunch recipes will keep you satisfied, allowing you to focus on what matters most—enjoying your trip!

Avocado Chicken Salad

This Avocado Chicken Salad is a refreshing and satisfying low-carb lunch option that is perfect for keto diets. The creamy avocado blends beautifully with seasoned grilled chicken, creating a perfect balance of healthy fats, protein, and fiber. It’s quick to prepare and full of flavor, making it ideal for a workday lunch or an on-the-go meal.

Ingredients:

• 1 large chicken breast, grilled and diced
• 1 ripe avocado, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup celery, chopped
• 2 tbsp mayonnaise (preferably avocado oil-based)
• 1 tbsp lemon juice
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Grill or pan-sear the chicken breast until fully cooked, then dice into bite-sized pieces.
2. In a mixing bowl, combine the chicken, avocado, red onion, and celery.
3. Add mayonnaise, lemon juice, salt, and pepper, and toss everything together until well-coated.
4. Garnish with fresh parsley before serving.

This Avocado Chicken Salad is a keto-friendly powerhouse, packed with healthy fats from the avocado and protein from the chicken. It’s light yet filling, making it a perfect choice for those on a low-carb or ketogenic diet. Its creamy texture and vibrant flavors will leave you feeling satisfied, without the carb overload typical of traditional salads. Plus, it’s simple to prepare and makes for an easy meal to take on the go.

Zucchini Noodles with Pesto and Grilled Shrimp

Zucchini noodles (or “zoodles”) are a fantastic low-carb alternative to pasta, and when paired with a homemade pesto and succulent grilled shrimp, this dish becomes a perfect keto lunch. This recipe is rich in flavor, full of healthy fats from the pesto, and light enough to keep you energized without the carb crash.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 8-10 large shrimp, peeled and deveined
• 2 tbsp olive oil
• Salt and pepper to taste
• 1/4 cup basil pesto (store-bought or homemade)
• 1 tbsp grated Parmesan cheese
• 1 tbsp pine nuts (optional)

Instructions:

1. Heat a grill pan or outdoor grill on medium-high heat. Season the shrimp with olive oil, salt, and pepper, then grill for 2-3 minutes on each side, until cooked through.
2. While the shrimp is grilling, heat a non-stick skillet over medium heat and sauté the zucchini noodles for 2-3 minutes, just until tender. Avoid overcooking to maintain the noodles’ texture.
3. In a bowl, toss the zoodles with pesto until well-coated.
4. Serve the pesto noodles topped with grilled shrimp, a sprinkle of Parmesan cheese, and optional pine nuts.

This zucchini noodles with pesto and grilled shrimp recipe is an ideal keto lunch option that doesn’t skimp on flavor or satisfaction. The zoodles serve as a light base, while the pesto adds rich, herby notes. The grilled shrimp provide protein, making it a well-balanced dish that will fuel you throughout the day. This meal is a great alternative to traditional pasta dishes, keeping your carb intake in check while delivering maximum flavor and texture.

Egg Salad Lettuce Wraps

Egg Salad Lettuce Wraps are an easy and nutritious low-carb lunch idea that is perfect for keto enthusiasts. With a creamy egg salad filling wrapped in crisp lettuce leaves, this recipe combines the richness of eggs with the freshness of lettuce, offering a crunchy, satisfying bite with minimal carbs.

Ingredients:

• 6 large eggs, hard-boiled and chopped
• 2 tbsp mayonnaise (preferably avocado oil-based)
• 1 tsp Dijon mustard
• 1/4 cup red onion, finely chopped
• 1/4 tsp paprika
• Salt and pepper to taste
• Romaine or butter lettuce leaves, for wrapping

Instructions:

1. Boil the eggs in a pot for 10-12 minutes, then cool, peel, and chop them into bite-sized pieces.
2. In a bowl, mix together the chopped eggs, mayonnaise, Dijon mustard, red onion, paprika, salt, and pepper. Stir until all ingredients are combined.
3. Lay out large lettuce leaves and spoon the egg salad into the center of each leaf.
4. Fold the sides of the lettuce over the egg salad and enjoy!

Egg Salad Lettuce Wraps are a delightful low-carb lunch that is both satisfying and refreshing. The creamy, flavorful egg salad pairs perfectly with the crisp, fresh lettuce, making it a great keto-friendly alternative to sandwiches. It’s a quick and easy meal, perfect for meal prep or a busy day. Plus, it’s packed with protein and healthy fats, making it a nourishing and filling option for anyone looking to stay on track with their low-carb diet.

Cauliflower Rice Stir-Fry with Chicken

This Cauliflower Rice Stir-Fry with Chicken is a delicious, low-carb alternative to traditional fried rice. The cauliflower rice mimics the texture of regular rice but with fewer carbs, while the chicken provides a lean protein boost. Packed with colorful vegetables and savory flavors, this stir-fry is a perfect keto lunch option that is both satisfying and nutritious.

Ingredients:

• 2 cups cauliflower rice (fresh or frozen)
• 1 chicken breast, diced
• 1/2 cup bell peppers, diced
• 1/4 cup carrots, julienned
• 1/4 cup onions, chopped
• 2 cloves garlic, minced
• 1 tbsp soy sauce (or coconut aminos for a soy-free option)
• 1 tbsp sesame oil
• 1/4 tsp ground ginger
• Salt and pepper to taste
• 2 eggs, beaten
• 1/4 cup green onions, sliced

Instructions:

1. In a large pan or wok, heat sesame oil over medium heat. Add the diced chicken breast and cook until browned and cooked through. Remove from the pan and set aside.
2. In the same pan, add the garlic, onion, and carrots, cooking until they start to soften (about 3-4 minutes).
3. Add the bell peppers and cauliflower rice to the pan. Cook for 5-7 minutes, stirring frequently, until the cauliflower rice becomes tender.
4. Push the vegetables to one side of the pan, pour the beaten eggs into the empty space, and scramble until fully cooked.
5. Add the cooked chicken back to the pan, along with soy sauce, ginger, salt, and pepper. Stir everything together and cook for another 2-3 minutes.
6. Garnish with sliced green onions and serve hot.

Cauliflower Rice Stir-Fry with Chicken is a perfect keto-friendly lunch that satisfies cravings for a hearty, savory meal without the carbs of traditional fried rice. The cauliflower rice takes on the flavors of the stir-fry and the vegetables add a crunchy, colorful texture. The addition of chicken makes it a filling dish, while the eggs provide extra protein. This meal is full of flavor and very versatile—feel free to add any low-carb vegetables you have on hand. It’s a one-pan dish that’s easy to prepare, making it ideal for busy days.

Keto Turkey and Cheese Roll-Ups

Keto Turkey and Cheese Roll-Ups are a quick, no-cook, low-carb lunch that’s perfect for those on the go. With only a few ingredients, this dish is simple yet satisfying. The turkey slices are rolled up with creamy cheese, making it a protein-packed snack or meal that fits perfectly within your ketogenic lifestyle.

Ingredients:

• 6 slices of deli turkey (preferably nitrate-free)
• 6 slices of cheese (Swiss, cheddar, or your preferred variety)
• 1/4 cup cucumber, thinly sliced
• 1/4 cup avocado, sliced
• 1 tbsp mustard (optional)
• Salt and pepper to taste

Instructions:

1. Lay the turkey slices flat on a clean surface.
2. Place a slice of cheese on top of each turkey slice.
3. Add a few slices of cucumber and avocado to each roll-up.
4. If desired, spread a thin layer of mustard on the turkey before rolling.
5. Roll the turkey and cheese slices tightly and secure with a toothpick.
6. Season with salt and pepper to taste, then serve immediately or store in the fridge for later.

Keto Turkey and Cheese Roll-Ups are the perfect grab-and-go lunch for those needing a quick, low-carb meal. With a combination of protein from the turkey and healthy fats from the cheese and avocado, these roll-ups are both satisfying and delicious. They’re an excellent choice for a light, keto-friendly lunch or snack, and you can easily customize them by adding other low-carb ingredients like pickles or bell peppers. Whether you’re prepping lunch for the week or need something quick, these roll-ups are a great option to keep you on track with your ketogenic diet.

Spinach and Feta Stuffed Chicken Breast

This Spinach and Feta Stuffed Chicken Breast is a low-carb, high-protein lunch that is as delicious as it is nutritious. The juicy chicken breast is stuffed with a creamy spinach and feta filling, making for a flavorful and filling meal that adheres perfectly to a keto diet. It’s a meal that feels fancy yet is simple enough for a weekday lunch.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup spinach, chopped
• 1/4 cup feta cheese, crumbled
• 2 tbsp cream cheese
• 1 tbsp olive oil
• 1 garlic clove, minced
• Salt and pepper to taste
• 1 tsp dried oregano
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat a small skillet over medium heat and add olive oil. Sauté the garlic for 1-2 minutes until fragrant, then add the spinach and cook until wilted.
3. In a bowl, combine the cooked spinach, feta cheese, and cream cheese. Mix until well-combined.
4. Cut a pocket into each chicken breast (be careful not to cut all the way through).
5. Stuff each chicken breast with the spinach and feta mixture, securing the opening with toothpicks.
6. Season the chicken with salt, pepper, and oregano, then heat a pan over medium-high heat. Sear the chicken for 3-4 minutes per side, until browned.
7. Transfer the chicken to the oven and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).
8. Remove the toothpicks and garnish with fresh parsley before serving.

Spinach and Feta Stuffed Chicken Breast is an elegant and satisfying keto lunch that is both filling and full of flavor. The creamy spinach and feta filling enhances the tender chicken breast, creating a rich and satisfying dish without any carbs. This recipe is perfect for those who want a meal that feels indulgent but stays within the limits of a low-carb, ketogenic diet. Plus, it’s easy to prepare and makes a great meal prep option for the week ahead.

Keto Caesar Salad with Grilled Salmon

This Keto Caesar Salad with Grilled Salmon is a low-carb twist on the classic Caesar salad, featuring tender grilled salmon in place of traditional grilled chicken. With crispy romaine lettuce, a creamy homemade Caesar dressing, and the richness of salmon, this dish offers a perfect balance of healthy fats and protein, making it an ideal choice for a keto lunch.

Ingredients:

• 2 salmon fillets
• 4 cups romaine lettuce, chopped
• 1/4 cup grated Parmesan cheese
• 1/4 cup Caesar dressing (homemade or store-bought, check for low-carb options)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1/2 tsp garlic powder
• Salt and pepper to taste
• Crushed pork rinds (optional, for crunch)

Instructions:

1. Preheat your grill or grill pan to medium-high heat.
2. Season the salmon fillets with olive oil, lemon juice, garlic powder, salt, and pepper.
3. Grill the salmon for about 4-5 minutes per side, or until the fish is cooked through and easily flakes with a fork.
4. While the salmon is grilling, toss the chopped romaine lettuce with Caesar dressing and Parmesan cheese in a large bowl.
5. Once the salmon is cooked, break it into large chunks and add it to the salad.
6. Optional: top with crushed pork rinds for extra crunch.
7. Serve immediately and enjoy!

The Keto Caesar Salad with Grilled Salmon is a light yet filling meal, providing an excellent source of healthy fats from the salmon and Caesar dressing, along with fiber from the romaine lettuce. The rich, creamy dressing pairs perfectly with the tender salmon, making it a satisfying keto-friendly lunch that will keep you full without the carbs. This dish is perfect for those who love traditional flavors but want a healthy, low-carb twist. Plus, it’s quick to make and great for a light yet indulgent lunch.

Keto Beef and Broccoli Stir-Fry

Keto Beef and Broccoli Stir-Fry is a savory, low-carb dish that is full of flavor and nutrients. The tender beef, sautéed in a delicious soy-based sauce, pairs perfectly with crisp-tender broccoli, making it a great option for a keto lunch. This quick stir-fry is not only easy to prepare but also packs a satisfying punch in every bite.

Ingredients:

• 1 lb beef sirloin or flank steak, thinly sliced
• 2 cups broccoli florets
• 2 tbsp olive oil
• 2 tbsp soy sauce (or coconut aminos for soy-free)
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tbsp grated ginger
• 2 cloves garlic, minced
• 1 tbsp sesame seeds (optional)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add the thinly sliced beef to the pan and cook for 2-3 minutes until browned and cooked through. Remove the beef from the pan and set aside.
3. In the same pan, add the sesame oil, garlic, and ginger, and sauté for 1-2 minutes until fragrant.
4. Add the broccoli florets and cook for 5-6 minutes until tender but still vibrant green.
5. Add the cooked beef back to the pan, along with the soy sauce, rice vinegar, salt, and pepper. Stir well to coat everything in the sauce and cook for an additional 2-3 minutes.
6. Garnish with sesame seeds before serving.

This Keto Beef and Broccoli Stir-Fry is a perfect example of a quick, flavorful, and low-carb meal that’s both satisfying and nutritious. The combination of tender beef and crunchy broccoli makes for a balanced and filling dish that stays within your keto goals. The savory sauce adds depth and richness to the stir-fry, while the sesame oil imparts a nutty flavor. It’s an excellent choice for meal prep or a quick weeknight dinner, and it’s easily customizable with other keto-friendly vegetables if you prefer.

Shrimp and Avocado Salad

The Shrimp and Avocado Salad is a refreshing and protein-packed low-carb lunch that is perfect for the keto diet. The shrimp provides a great source of protein, while the creamy avocado adds healthy fats, and a simple homemade dressing ties everything together. This salad is light yet filling, ideal for a satisfying meal during warm days or as a quick lunch option.

Ingredients:

• 12-15 large shrimp, peeled and deveined
• 1 ripe avocado, diced
• 2 cups mixed greens (spinach, arugula, or lettuce)
• 1/4 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1 tbsp olive oil
• 1 tbsp lime juice
• 1 tsp cumin
• Salt and pepper to taste
• Fresh cilantro, chopped (for garnish)

Instructions:

1. Heat a pan over medium heat and add olive oil.
2. Season the shrimp with salt, pepper, and cumin, then cook in the pan for 2-3 minutes on each side, or until they turn pink and opaque. Remove from the pan and set aside to cool.
3. In a large bowl, combine the mixed greens, diced avocado, cherry tomatoes, and red onion.
4. In a small bowl, whisk together lime juice, olive oil, salt, and pepper to create the dressing.
5. Toss the salad with the dressing, then top with the cooked shrimp.
6. Garnish with fresh cilantro before serving.

The Shrimp and Avocado Salad is a perfect keto-friendly lunch that’s light, fresh, and full of flavor. The shrimp provide a lean source of protein, while the avocado offers a creamy texture and healthy fats. The lime dressing adds a tangy zest, balancing the richness of the avocado. This salad is a great choice for those who need a quick and nutritious meal that fits their low-carb lifestyle. It’s also easy to customize with additional veggies or toppings like crumbled feta or a sprinkle of chili flakes for extra heat.

Keto Meatball Zucchini Boats

Keto Meatball Zucchini Boats are a fun and satisfying low-carb lunch that offers a twist on the classic meatball dish. By using zucchini as the base, these boats are filled with a flavorful homemade meatball mixture, topped with cheese, and baked to perfection. This dish is a great way to enjoy a comfort food classic without the carbs.

Ingredients:

• 2 medium zucchinis, halved and hollowed out
• 1 lb ground beef (or ground turkey)
• 1/4 cup grated Parmesan cheese
• 1/4 cup almond flour
• 1 egg
• 2 cloves garlic, minced
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• Salt and pepper to taste
• 1/2 cup marinara sauce (sugar-free)
• 1/2 cup shredded mozzarella cheese

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cut the zucchinis in half lengthwise and scoop out the seeds to create boats. Place them on a baking sheet lined with parchment paper.
3. In a bowl, combine the ground beef, Parmesan cheese, almond flour, egg, garlic, oregano, basil, salt, and pepper. Mix until well combined.
4. Shape the mixture into small meatballs (about 1 inch in diameter).
5. Place a meatball in each zucchini boat, pressing gently to secure it.
6. Spoon marinara sauce over the meatballs in each zucchini boat.
7. Bake for 20-25 minutes, until the meatballs are cooked through.
8. Sprinkle shredded mozzarella cheese on top and bake for an additional 5 minutes until the cheese is melted and bubbly.
9. Serve hot, garnished with fresh basil if desired.

Keto Meatball Zucchini Boats are a creative and delicious low-carb option for lunch. The zucchini acts as a perfect substitute for pasta or bread, providing a crunchy and fresh base for the savory meatballs. The marinara sauce and melted mozzarella make this dish feel indulgent, while staying completely keto-friendly. It’s a fun and interactive meal that can also be prepped in advance, making it a great option for meal prep or a quick, satisfying lunch.

Keto Eggplant Parmesan

Keto Eggplant Parmesan is a healthy, low-carb twist on the classic Italian dish. This version replaces breadcrumbs with almond flour to create a crispy, golden crust that’s perfectly complemented by layers of melty cheese and marinara sauce. It’s a comforting, satisfying lunch that tastes indulgent without the carbs.

Ingredients:

• 1 medium eggplant, sliced into 1/2-inch thick rounds
• 1/4 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 1 cup marinara sauce (sugar-free)
• 1 cup shredded mozzarella cheese
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh basil leaves, chopped (for garnish)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Arrange the eggplant slices on a baking sheet, drizzle with olive oil, and season with salt and pepper.
3. In one bowl, combine almond flour and Parmesan cheese. In another bowl, beat the egg.
4. Dip each eggplant slice into the egg, then coat it in the almond flour mixture, pressing gently to adhere.
5. Place the coated eggplant slices back on the baking sheet and bake for 20-25 minutes, flipping halfway, until they are golden and crispy.
6. Remove from the oven and spoon marinara sauce over each eggplant slice. Top with mozzarella cheese.
7. Return to the oven and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
8. Garnish with fresh basil before serving.

Keto Eggplant Parmesan offers all the flavors of the traditional dish without the carbs from breadcrumbs or pasta. The crispy almond flour coating provides a satisfying crunch, while the marinara sauce and melted mozzarella cheese create a rich, comforting meal. This dish is a great way to enjoy a keto-friendly version of a beloved Italian classic, and it’s perfect for those who miss the flavors of pasta and breading while sticking to a low-carb lifestyle.

Grilled Chicken and Pesto Lettuce Wraps

Grilled Chicken and Pesto Lettuce Wraps are a flavorful, low-carb lunch that combines juicy grilled chicken with the rich, herby taste of pesto, all wrapped up in fresh lettuce leaves. This meal is light yet satisfying, packed with protein and healthy fats, making it a great option for anyone following a keto diet.

Ingredients:

• 2 chicken breasts, grilled and sliced
• 1/4 cup pesto (store-bought or homemade)
• 8-10 large lettuce leaves (such as Romaine or Butter lettuce)
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, thinly sliced
• 1/4 cup shredded Parmesan cheese (optional)
• Salt and pepper to taste

Instructions:

1. Grill the chicken breasts until fully cooked and golden brown, then slice into thin strips.
2. In a small bowl, toss the grilled chicken with pesto to coat the pieces evenly.
3. Lay the lettuce leaves flat on a clean surface, then spoon some of the pesto-coated chicken into the center of each leaf.
4. Top with sliced cherry tomatoes, cucumber, and a sprinkle of Parmesan cheese if desired.
5. Season with salt and pepper, then carefully fold the sides of the lettuce around the filling to form a wrap.
6. Serve immediately or store in the fridge for later.

Grilled Chicken and Pesto Lettuce Wraps are a refreshing and satisfying low-carb lunch option. The grilled chicken provides lean protein, while the pesto adds a burst of flavor, and the fresh veggies add crunch and nutrients. The lettuce serves as a crisp, refreshing wrap that holds everything together without adding unnecessary carbs. These wraps are quick to prepare and perfect for meal prep, making them a great choice for anyone on a keto diet looking for a light but filling lunch.

Note: More recipes are coming soon!