Keto on the Go

Restaurant tips:

  • Check the menu online if possible and decide ahead of time what you will order.  This will help to avert caving into temptation for other menu items.
  • Low carb salads with an added protein.  Drizzle with oil and vinegar.
  • Hamburger without the bun or wrapped in lettuce.  If I know I want a burger with a bun, I bring my own keto bun since I always make a batch and have some in the freezer.
  • Tacos. Ask if they can swap out the tortilla for romaine or other lettuce. Otherwise, ask for it on a bed of greens.
  • Steak is a good option. Béarnaise or chimichurri sauces are good if available.
  • Chicken wings are often my go-to as long as they aren’t covered in sauce.  Ask for them “naked”.
  • Always swap out the starch and ask for extra veg or side salad.
  • Ask for extra butter or olive oil to drizzle over your food to ensure satiety.
  • Don’t be intimidated to ask for what you want.


Eating at a friend or relative's house?

  • Convey your dietary requirements if you are comfortable with that.
  • Offer to bring an appetizer so that you know there is something you can eat.
  • Concentrate on the protein and vegetables offered.
  • Eat a good amount of protein at the meal prior to this one.  That way you can make sure to get your protein goal in as well as keep you from being overly hungry in the event that there is not a lot of keto options there.


Here are some suggestions to help keep you keto with traveling:

  • Hard-boiled eggs
  • Peanut butter packets (sugar-free) and celery
  • String cheese
  • Almonds
  • Beef jerky
  • Meat sticks
  • Tuna packets
  • Pork rinds
  • Cooked bacon
  • Pili nuts