The hardest part of the Ketogenic diet (or any diet, really) is figuring out what to eat when you’re out and about. Since you probably have to venture out at some point, here’s a guide for eating keto on the go.
Prepare in Advance
If possible, have something prepared to grab on your way out the door. Things like hard-boiled eggs, nuts, string cheese, and jerky (be sure to check labels on that, you’d be surprised) are filling and easy to portion out ahead of time.
Fast food and Restaurants
Most national chains have their menus and nutrition info available online. If you can plan ahead, do so!
- Keep it simple – Stick to meat, cheese, and vegetables.
- Avoid the bun, and fried or breaded items.
- Add extra sides, like avocado and bacon.
- Salads can be sneaky. Many salads are hiding carbs in the form of berries or dressing. Order a simple salad with meat, and ask for dressing (your best bets are ranch, caesar, and bleu cheese) on the side.
Convenience Stores and Gas Stations
If you look hard enough, you can find something to tide you over at a gas station. Pork rinds are my go-to in this situation. They’re mostly fat and zero carbs. Other good choices would be nuts or sunflower seeds, and beef jerky. Again, be sure to read the labels to check for hidden carbs.
If you don’t like your coffee black, you can add heavy cream (milk has too much sugar), low-carb sweeteners (that I mentioned my last post), or sugar-free syrups to spice things up.
My usual Starbucks order is in the picture above: a Venti Iced Americano, 2 pumps SF (sugar-free) cinnamon dolce syrup, 2 pumps SF vanilla syrup, and a splash of heavy cream.
I’ve also switched it up and added Skinny Mocha Syrup instead of the SF Cinnamon Dolce, but that does add a couple of carbs, so be aware.
Frappucinos are obviously out. They’re basically coffee milkshakes. Don’t look at the nutrition info because you will cry. Just trust me.
Starbucks does have a couple of keto food options. Bakery items are all a no-no, of course. The Sous Vide Egg Bites: Bacon and Gruyere have 9 net carbs, so choose those only if you have carbs to spare. A better alternative is the Creminelli Salami and Cheese Snack Tray which has zero net carbs.
Ideally, you would only cook at home when on the Ketogenic diet, but that’s not realistic for most people. You can definitely eat Keto on the go if you plan ahead and make responsible choices!
Want to learn more about the Ketogenic diet? Check out my Keto page.