Traveling solo in Thailand?
You don’t have to choose between taste and health.
Thailand offers fresh, flavorful food that’s also good for you.
You just need to know what to pick.
1. Start with Street Food—But Choose Wisely
Street food is everywhere. It’s cheap, quick, and tasty.
Go for:
- Grilled meat skewers (look for chicken or seafood)
- Papaya salad (Som Tam) – light, spicy, and packed with vitamins
- Sticky rice with mango – great for dessert, but not too often
- Rice soup (Khao Tom) – light and easy on the stomach
Look for clean stalls with local crowds.
Would you eat there if you saw how it was made?
2. Order Stir-Fries with Less Oil
Thai stir-fries are healthy if you watch the oil.
Ask for:
- Less oil
- More veggies
- Brown rice if available
Try dishes like Pad Pak (stir-fried veggies) or Pad Kra Pao (basil chicken) with a fried egg on the side.
Can you spot the dishes with fewer sauces and more greens?
3. Go for Soups Over Fried
Soups are filling and usually lower in calories.
Try:
- Tom Yum – spicy-sour soup with shrimp or chicken
- Tom Kha Gai – coconut milk soup with chicken and herbs
Avoid deep-fried starters and stick with soup and salad.
Do you feel full or bloated after your meals?
4. Drink Smart
Skip sugary drinks and alcohol often.
Choose:
- Fresh coconut water
- Lime soda with no sugar
- Iced herbal teas (but check for added sugar)
How many sugary drinks are sneaking into your day?
5. Carry Healthy Snacks
When you’re out exploring, keep a few go-to snacks.
Pack:
- Mixed nuts
- Fruit from local markets
- Protein bars from supermarkets
- Boiled eggs from 7-Eleven
Are you eating because you’re hungry or just tired?
6. Know What to Avoid
Keep it clean and safe.
Skip:
- Raw seafood
- Ice from unknown sources
- Overly creamy curries if you’re watching fat intake
- Anything that’s been sitting out too long
Can your stomach handle that street buffet?
Eating Alone? No Problem
Thailand is solo-traveler friendly.
- Many spots offer counter seating
- Food courts are clean and safe
- People are welcoming—you won’t feel awkward
Would you try one new healthy dish each day?
