Backpacker Food Guide: Eating Well Abroad on an Indian Budget
By Priya Nair (Solo and budget travel writer — backpacking, hostel guides, student travel and first-time-flyer tips for Indian travellers.) · Published · 10 min read
Food is the second biggest travel expense after accommodation. Here is how Indian backpackers can eat well abroad without overspending — region by region.
Quick answer
Indian backpackers can eat abroad for INR 300-800 per day in Southeast Asia and INR 800-1,500 per day in Europe by using three strategies: eat street food and local eateries (not tourist restaurants), cook 1-2 meals per day in hostel kitchens, and learn the local cheap-food culture (set meals in South America, konbini in Japan, kebab shops in Europe). Vegetarian Indians should research options before arriving — some regions are much harder than others.
Southeast Asia: street food paradise
The cheapest and most diverse food region for Indian backpackers:
- Thailand: Street food is incredible and safe. Pad Thai: INR 80-150. Rice with curry: INR 100-200. Night markets are the best-value meals. Vegetarian options exist but most dishes contain fish sauce — say "mai sai nam pla" (no fish sauce).
- Vietnam: Pho (noodle soup): INR 100-200. Banh mi (sandwich): INR 60-100. Vietnamese food is light, fresh, and very cheap. Vegetarian is challenging — "chay" restaurants (Buddhist vegetarian) are your best bet.
- Indonesia: Nasi goreng (fried rice): INR 80-150. Warungs (local eateries) are extremely cheap. Bali is pricier than Java.
- Malaysia: Hawker centres offer incredible multi-ethnic food. Nasi lemak: INR 80-120. Indian food (roti canai, nasi kandar) is widely available and authentic.
Fly to Bangkok or Bali and your food budget will go further than almost anywhere else in the world.
Europe: eating cheap in an expensive continent
Europe can break your food budget fast if you eat at restaurants. Budget strategies:
- Supermarket meals: Lidl, Aldi, and Kaufland (Eastern Europe) sell bread, cheese, hummus, fruit, and pre-made salads for INR 200-400 per meal. This is how experienced backpackers survive Western Europe.
- Kebab and falafel shops: The backpacker's best friend in Europe. A doner kebab costs INR 300-500 and is a full meal. Available everywhere from Istanbul to Berlin.
- Set lunch menus: Many European restaurants offer a fixed-price lunch menu (menu del dia in Spain, plat du jour in France) for INR 600-900 — much cheaper than dinner.
- Cook in hostels: Buy pasta, sauce, and vegetables from a supermarket. A week of cooking in a hostel kitchen can save INR 5,000-8,000 compared to eating out every meal.
- Free hostel breakfasts: Many European hostels include breakfast. Even if it is just bread and coffee, it saves INR 200-400.
Hostel kitchen cooking: the budget superpower
Cooking in hostel kitchens is the single biggest money-saver for backpackers. Tips:
- Carry a small spice kit from India (salt, turmeric, chilli powder, cumin, garam masala) — these are expensive or unavailable abroad
- Learn 3-4 simple one-pot meals: dal-rice, pasta with vegetables, stir-fried rice, omelettes. These use ingredients available in any supermarket worldwide.
- Buy rice, lentils, and oil as a base — then add local vegetables and protein
- Share cooking with other travellers — split the cost and the cooking, and you have dinner companions
- Clean up immediately after cooking. Hostel kitchen etiquette matters — leave it cleaner than you found it.
Indian backpackers who cook in hostel kitchens become instantly popular. The smell of Indian food is irresistible in a hostel kitchen, and sharing food is the fastest way to make friends with fellow travellers.
Vegetarian and vegan travel by region
India has the largest vegetarian population in the world, so this is a real concern for many Indian travellers:
- Easy for vegetarians: Southern India, Nepal, Taiwan, Israel, parts of Ethiopia, and most major cities worldwide
- Moderate: Thailand (fish sauce in many dishes), Japan (dashi stock), Europe (good options but not the default)
- Challenging: Vietnam (meat in almost everything), most of South America, Central Asia, China (outside Buddhist restaurants)
Tools that help: HappyCow app (finds vegetarian/vegan restaurants worldwide), Google Translate (photograph a menu and translate), and the phrase card approach (carry a card in the local language explaining your dietary restrictions).
Jain travellers face the additional challenge of avoiding root vegetables and garlic. This is very difficult to communicate abroad — cooking your own meals in hostel kitchens is the most reliable strategy.
Food safety for Indian stomachs abroad
Indian travellers often worry about foreign food making them sick. The reality:
- Your stomach is actually better adapted to street food than most Western travellers. Growing up in India builds resilience.
- The main risks are ice (in countries with non-potable tap water), raw salads washed in local water, and unfamiliar ingredients your body needs time to adjust to.
- In Southeast Asia, Africa, and South America: drink bottled water, skip ice in street stalls (fine in restaurants), and eat at busy stalls (high turnover = fresh food).
- In Europe, Japan, and developed countries: tap water is safe, and food safety standards are strict. Eat anywhere without worry.
Carry ORS/Electral sachets and Imodium. A mild stomach upset on the first 2-3 days in a new country is normal — your gut microbiome is adjusting. It passes quickly.
Frequently asked questions
How much should I budget for food while backpacking?
Budget INR 300-800 per day in Southeast Asia, INR 600-1,200 per day in South America, and INR 800-1,500 per day in Europe. These assume a mix of street food, self-cooking, and occasional restaurant meals. Cooking in hostel kitchens can reduce these amounts by 30-50%.
Is it easy to find vegetarian food abroad?
It depends on the region. Southeast Asia, Europe, and the Middle East have decent options. Vietnam, Central Asia, and parts of South America are challenging. Use the HappyCow app to find vegetarian restaurants, and carry a card in the local language explaining your dietary restrictions.
Should Indian travellers carry food from home?
Carry non-perishable staples: instant noodles (for emergencies), a spice kit (for hostel cooking), and comfort snacks. Do not carry fresh food — customs regulations prohibit it in many countries. Also, experiencing local food is half the point of travel.
Is street food safe in Southeast Asia?
Generally yes, especially at busy stalls with high turnover. Eat at stalls where locals eat — they know which vendors are safe. Avoid pre-cut fruit from street vendors (contamination risk) and ice from non-sealed sources. Your Indian-trained stomach is more resilient than you think.
How do I say I am vegetarian in different languages?
Thai: 'gin jay' (strict veg) or 'mai gin neua' (no meat). Vietnamese: 'an chay'. Japanese: 'bejitarian desu'. Spanish: 'soy vegetariano/a'. French: 'je suis vegetarien/ne'. Write these on your phone to show at restaurants. Google Translate camera mode also works well for menus.