Traveling can be a challenging time for those following the keto diet. Tempting fast food stops and limited healthy options can make it difficult to maintain a low-carb, high-fat lifestyle while on the road. But fear not, with a few tips and tricks, staying keto during travel is easier than you may think. In this article, we’ll explore some practical strategies to help you stick to your eating plan and keep your keto goals on track while traveling.
Tips for Staying Keto While Traveling
Traveling can be a challenge for those following a keto diet, but it doesn’t have to be impossible. With a little bit of planning and preparation, you can stay on track and continue to make progress towards your goals. One of the first things to consider is where you will be staying. If you are staying in a hotel, look for accommodations that have a kitchenette or at least a mini-fridge. This will give you the ability to store and prepare your own keto-friendly meals and snacks. Another thing to keep in mind is the mode of transportation you will be using. If you are traveling by plane or train, make sure to pack some keto-friendly snacks to bring with you. Nuts, beef jerky, and cheese are all great options. Additionally, do some research on restaurants and food options in the area you will be traveling to. Many restaurants now offer keto-friendly meals or are willing to make modifications to existing dishes. With a little bit of effort and creativity, you can stay keto while enjoying your travels.
Best Keto-Friendly Snacks to Pack for a Trip
Traveling while on a keto diet can be challenging, especially when it comes to finding keto-friendly snacks on the road. Luckily, with a little bit of planning, you can easily pack some of the best keto-friendly snacks for your trip! Here are some ideas to get you started:
- Nuts: Nuts are a great on-the-go snack that are not only keto-friendly, but also packed with protein and healthy fats. Some great options include almonds, pecans, macadamia nuts, and walnuts.
- Cheese: Cheese is another great keto-friendly snack that can easily be packed for a trip. Try to choose hard cheeses like cheddar or parmesan, as they are lower in carbs.
- Jerky: Beef or turkey jerky is a great snack option for keto dieters on the go. Just be sure to check the label and avoid any brands that contain added sugars or artificial ingredients.
- Hard-boiled eggs: Hard-boiled eggs are a great source of protein and healthy fats, making them a perfect keto-friendly snack. They are also easy to pack and can be eaten cold.
- Avocado: Avocado is a great snack option for keto dieters, as it is high in healthy fats and low in carbs. Pack a ripe avocado with a small knife and spoon, and you have a delicious snack ready to eat!
By packing these keto-friendly snacks, you’ll be able to stick to your diet and avoid unhealthy options while on the road. Happy snacking!
| SNACK NAME | NET CARBS PER SERVING | DESCRIPTION/NOTES | WHERE TO BUY/FIND |
|---|---|---|---|
| Almonds | 2g | A great source of healthy fats and protein. Easy to find in most grocery stores. | Grocery store |
| Beef Jerky | 3g | A high-protein snack that is easy to carry with you. Look for a brand with no added sugars. | Grocery store or gas station |
| Hard-Boiled Eggs | 0g | A quick and easy source of protein. Boil a batch before you leave for your trip and keep them in the fridge. | Can be made at home or found at some convenience stores |
| Pork Rinds | 0g | A crunchy snack that is high in fat and has zero carbs. Great for satisfying cravings. | Grocery store or gas station |
| String Cheese | 1g | A convenient snack that is high in protein and easy to pack. | Grocery store |
| Olives | 2g | A tasty snack that is high in healthy fats. Look for varieties without added sugars. | Grocery store |
| Avocado | 3g | A superfood that is high in healthy fats. Eat it alone or with some salt and pepper. | Grocery store |
| Celery with Cream Cheese | 1g | A low-carb snack that is crunchy and satisfying. Pack some celery sticks and a small container of cream cheese. | Grocery store |
| Nuts (pecans, macadamia, etc.) | 2-3g | A great source of healthy fats and protein. Pack a small container for a quick and easy snack. | Grocery store |
| Canned Tuna | 0g | A high-protein snack that is easy to pack. Look for varieties packed in water instead of oil. | Grocery store |
| Sunflower Seeds | 3g | A crunchy snack that is high in healthy fats. Look for varieties without added sugars. | Grocery store |
| Cheese Crisps | 1g | A crunchy snack that is low in carbs and high in protein. Look for brands with no added sugars. | Grocery store |
| Seaweed Snacks | 1g | A crunchy snack that is low in carbs and high in nutrients. Look for varieties without added sugars. | Grocery store or health food store |
| Deli Meat Roll-Ups | 0-1g | A high-protein snack that is easy to pack. Roll some deli meat around a cheese stick or some cream cheese. | Grocery store or deli |
| Dark Chocolate | 3g | A sweet treat that is low in carbs. Look for varieties with 70% or higher cocoa content. | Grocery store or health food store |
How to Order Keto-Friendly Meals at Restaurants
When you’re on a keto diet, dining out can be challenging if you’re not sure how to order keto-friendly meals at restaurants. But with a little planning and creativity, you can enjoy delicious low-carb options while still sticking to your keto goals. To start, scan the menu for protein-heavy dishes like steak, chicken, or seafood, and ask for them to be grilled or roasted instead of fried or breaded. You can also swap out starchy sides like potatoes or rice for keto-friendly options like broccoli, spinach, or cauliflower. Don’t be afraid to ask for modifications or substitutions, and always check with the server to make sure your meal doesn’t contain any hidden carbs or sugars. With these simple tips, you can enjoy a satisfying and keto-friendly meal while dining out, no matter where your travels take you.
Keto-Friendly Fast Food Options for Traveling
When you’re traveling and on the keto diet, finding fast food options can be challenging. However, there are still plenty of keto-friendly options available at popular fast food chains. For example, at McDonald’s, you can order a bunless burger or grilled chicken sandwich and add lettuce, tomato, and pickles. At Subway, you can order a salad with plenty of veggies, such as spinach, cucumber, and green peppers, and add protein like chicken or turkey. For a quick breakfast option, Starbucks offers sous vide egg bites that are keto-friendly. Another great option is Chipotle, where you can customize a salad bowl with keto-friendly ingredients like lettuce, guacamole, and grilled chicken or steak. These are just a few examples of the many keto-friendly fast food options available when you’re on the go.
Simple Keto Meal Ideas for Traveling
Traveling on a keto diet can be challenging, but with the right meal ideas, it’s totally doable. Here are some simple keto meal ideas that you can try when you’re on the go.
- For breakfast, pack some hard-boiled eggs, cheese sticks, and avocado.
- For lunch, try a salad with grilled chicken or a bunless burger with lettuce, tomato, and bacon.
- For dinner, opt for grilled steak or fish with a side of broccoli or asparagus.
- Snacks on the go can be tricky, but some great options include beef jerky, nuts, and dark chocolate.
Don’t let your keto diet hold you back from traveling and exploring new places – with these meal ideas, you’ll be able to stick to your diet and enjoy all the adventures that come your way!
How to Stay Hydrated on a Keto Diet While Traveling
Traveling on a keto diet can be challenging, especially when it comes to staying hydrated. It’s important to drink enough water to prevent dehydration, but plain water can get boring. Luckily, there are plenty of ways to spice up your hydration game while on the go. Try adding a slice of lemon or cucumber to your water bottle for some extra flavor. If you’re in a rush, grab a sugar-free electrolyte drink to stay hydrated and replenish your electrolytes. Coconut water is also a great option, as it is low in carbs and high in electrolytes. Another option is unsweetened iced tea, which can be flavored with keto-friendly sweeteners like stevia or monk fruit. Lastly, don’t forget to pack a reusable water bottle to stay hydrated and reduce waste. With these tips, staying hydrated on a keto diet while traveling can be easy and delicious.
| DRINK NAME | DESCRIPTION | INGREDIENTS | CARBS (G) |
|---|---|---|---|
| Water | The ultimate hydration drink. Zero carbs, zero calories, and essential for staying hydrated on the road. | Water | 0 |
| Sparkling Water | A bubbly alternative to regular water that can help satisfy cravings for carbonation. Zero carbs and calories. | Carbonated Water | 0 |
| Coconut Water | A natural source of potassium, electrolytes, and hydrating minerals. Opt for unsweetened coconut water to avoid added sugars. | Coconut Water | 9 |
| Green Tea | A refreshing and hydrating drink that also provides a boost of antioxidants and metabolism-boosting properties. Opt for unsweetened green tea. | Green Tea, Water | 0 |
| Black Coffee | A low-calorie and carb-free option for a quick energy boost on the go. Opt for black coffee or add a splash of unsweetened almond milk. | Coffee, Water, Almond Milk (optional) | 0 |
| Herbal Tea | A calming and hydrating drink that can also provide various health benefits depending on the herbs used. Opt for unsweetened herbal tea. | Herbal Tea, Water | 0 |
| Bone Broth | A low-carb and nutrient-dense option that can help support digestion, joint health, and overall hydration. Choose a beef or chicken bone broth. | Bone Broth | 2 |
| Lemon Water | A simple and refreshing drink that can help alkalize the body and boost hydration. Squeeze fresh lemon juice into water. | Water, Lemon Juice | 2 |
| Protein Shake | A convenient and filling drink option that can help keep you full and energized on the go. Choose a low-carb protein powder and unsweetened almond milk. | Protein Powder, Almond Milk, Water | 4 |
| Kombucha | A fermented and low-sugar drink that can help support gut health and provide hydration. Choose a plain or unsweetened flavor. | Kombucha | 2 |
| Unsweetened Almond Milk | A creamy and low-carb option for adding some flavor to your drinks or enjoying on its own. Opt for unsweetened almond milk. | Almond Milk | 1 |
| Vegetable Juice | A nutrient-dense option for getting in some servings of vegetables while staying hydrated on the road. Opt for a low-carb and low-sugar option. | Vegetable Juice (Carrots, Celery, Cucumber, Kale, Spinach, etc.) | 11 |
| Sugar-Free Electrolyte Drink | A hydrating option that can help replenish electrolytes lost through sweat and exercise. Choose a sugar-free and low-carb option. | Water, Electrolyte Powder (Sugar-Free) | 0 |
| Low-Carb Smoothie | A filling and nutrient-dense option for a quick meal replacement or snack on the go. Choose low-carb ingredients like unsweetened almond milk, spinach, avocado, and low-sugar berries. | Almond Milk, Spinach, Avocado, Berries, Protein Powder (optional) | 8 |
| Seltzer with Lemon or Lime | A simple and refreshing option for satisfying cravings for carbonation and adding flavor to your drinks. Opt for plain seltzer and fresh lemon or lime juice. | Seltzer, Lemon or Lime Juice | 0 |
How to Navigate Airport Food on a Keto Diet
Are you a frequent traveler on a keto diet? Navigating airport food can be quite challenging, but fear not! With a little bit of planning, you can make smart choices and stay on track with your low-carb lifestyle. The first step is to research the dining options at the airport you will be visiting. Most airports have a variety of restaurants and cafes that offer keto-friendly options, such as grilled meats, salads, and vegetable sides. It’s also important to bring your own snacks, such as nuts, jerky, or low-carb bars, in case you can’t find suitable options. Another tip is to avoid fast food chains, as they tend to offer processed and high-carb meals. Instead, opt for sit-down restaurants or grab-and-go kiosks that offer freshly prepared meals. Lastly, don’t be afraid to ask for modifications or substitutions to make a dish more keto-friendly. For example, you can request a lettuce wrap instead of a bun or ask for extra vegetables instead of rice. With these tips, you can enjoy delicious and satisfying meals while sticking to your keto lifestyle, even when on the go!
| RESTAURANT/CAFE | KETO OPTIONS | MACRONUTRIENT BREAKDOWN | TIPS |
|---|---|---|---|
| Starbucks | Bacon and Gouda breakfast sandwich without the bun, Turkey and Egg Whites breakfast sandwich without the bun, Sous Vide Egg Bites (Bacon & Gruyere or Egg White & Red Pepper), brewed coffee or Americano with heavy cream | Bacon and Gouda breakfast sandwich: 23g fat, 18g protein, 5g net carbs (without the bun) | Ask for the sandwich without the bun and skip the sauces and spreads |
| Subway | Salads with grilled chicken or steak and full-fat dressing options, Veggie Delite salad with full-fat dressing | Grilled chicken salad: 6g fat, 24g protein, 8g net carbs (without croutons) | Skip the high-carb toppings like croutons and opt for full-fat dressings |
| Chick-fil-A | Grilled chicken sandwich without the bun, grilled chicken cool wrap without the wrap, side salad with full-fat dressing, grilled nuggets | Grilled chicken sandwich: 12g fat, 30g protein, 2g net carbs (without the bun) | Ask for the sandwich without the bun and skip the sauces and dips |
| McDonald’s | Burgers without the bun, grilled chicken sandwich without the bun, sausage and egg McMuffin without the muffin, side salad with full-fat dressing | Bacon McDouble: 25g fat, 23g protein, 2g net carbs (without the bun and ketchup) | Ask for the burger without the bun and skip the sauces and ketchup |
| Wendy’s | Burgers without the bun, grilled chicken sandwich without the bun, Caesar or Southwest Avocado salad with grilled chicken and full-fat dressing | Dave’s Single without the bun: 20g fat, 19g protein, 2g net carbs (without the bun and ketchup) | Ask for the burger without the bun and skip the sauces and ketchup |
| Au Bon Pain | Grilled chicken Caesar salad with full-fat dressing, turkey and cheese sandwich without the bread, charcuterie plate | Grilled chicken Caesar salad: 42g fat, 22g protein, 6g net carbs (with Caesar dressing) | Skip the high-carb toppings like croutons and opt for full-fat dressings |
| Panda Express | Mixed vegetables with any protein option, grilled teriyaki chicken or shrimp, broccoli beef | Mixed vegetables with chicken: 10g fat, 20g protein, 7g net carbs | Skip the high-carb sauces and opt for steamed vegetables and grilled meats |
| Jamba Juice | Berry UpBEET smoothie with no apple juice or banana, Orange Carrot Karma smoothie with no orange juice or banana, Island Pitaya bowl without the granola or honey | Berry UpBEET smoothie: 7g fat, 2g protein, 17g net carbs (without apple juice and banana) | Customize smoothies to remove high-carb fruits and juices |
| Einstein Bros. Bagels | Green & Smoked Salmon sandwich without the bread, Power Protein bagel with cream cheese, Caesar salad with grilled chicken and full-fat dressing | Green & Smoked Salmon sandwich: 23g fat, 18g protein, 1g net carb (without the bread) | Ask for the sandwich without the bread and skip the sauces and spreads |
| Dunkin’ Donuts | Egg and cheese wrap without the wrap, bacon and egg sandwich without the English muffin, unsweetened iced tea or coffee with heavy cream | Bacon and egg sandwich without the muffin: 13g fat, 11g protein, 1g net carb (without the muffin) | Ask for the sandwich without the English muffin and skip the sauces and spreads |
| Pret A Manger | Egg Salad sandwich without the bread, roast beef and horseradish sandwich without the bread, Greek salad with grilled chicken and full-fat dressing | Greek salad with grilled chicken: 37g fat, 29g protein, 9g net carbs (with full-fat dressing) | Ask for sandwiches without the bread and skip the high-carb sauces and spreads |
| Cinnabon | None | N/A | Skip Cinnabon and opt for snacks like nuts and jerky available at airport convenience stores |
| Auntie Anne’s | None | N/A | Skip Auntie Anne’s and opt for snacks like nuts and jerky available at airport convenience stores |
| Sbarro | None | N/A | Skip Sbarro and opt for snacks like nuts and jerky available at airport convenience stores |
| Burger King | Burgers without the bun, grilled chicken sandwich without the bun, bacon and egg sandwich without the bun | Whopper without the bun: 34g fat, 19g protein, 4g net carbs (without the bun and ketchup) | Ask for the burger without the bun and skip the sauces and ketchup |
Keto-Friendly Gas Station Snacks for Road Trips
Finding keto-friendly snacks on road trips can be challenging, especially when stopping at gas stations. However, there are a few options to choose from that can satisfy your cravings without derailing your keto diet. One good option is beef jerky, which is high in protein and low in carbs. Make sure to check the nutrition label before purchasing, as some brands add sugar to their jerky. Another option is nuts, such as almonds or macadamia nuts, which are high in healthy fats and low in carbs. You can also find cheese sticks or hard-boiled eggs at some gas stations, which are also good sources of protein. If you’re in the mood for something sweet, look for dark chocolate that has at least 70% cocoa, which is lower in sugar and higher in antioxidants. Remember to always read the nutrition label and ingredients list before purchasing any snack, and pack some keto-friendly snacks from home to ensure you have options on hand during your road trip.
How to Meal Prep for a Keto-Friendly Trip
Preparing meals for a keto-friendly trip can be a daunting task, but with a little bit of planning and creativity, you can stay on track and enjoy your journey. When meal prepping for a keto-friendly trip, it’s important to focus on high-fat, low-carb foods that are easy to transport and won’t spoil quickly. Some great options include hard boiled eggs, cheese sticks, nuts, and pre-cooked bacon. You can also pack low-carb vegetables like celery and cucumber, which can be dipped in keto-friendly dips or hummus. Another great option is to make keto-friendly wraps using lettuce leaves, deli meats, and cheese. One important thing to keep in mind when meal prepping for a keto trip is to label all of your food containers with the date and time they were prepared to ensure freshness. With a little bit of preparation and creativity, you can stay on track with your keto diet while enjoying your travels.
The Importance of Planning Ahead for a Keto Diet When Traveling
Traveling can present a significant challenge when you’re trying to stick to a keto diet. With so many temptations around, it can be difficult to stay on track and maintain your healthy eating habits. This is why it’s important to plan ahead and prepare for your trip by packing your own keto-friendly snacks and meals. By doing so, you’ll be able to avoid the unhealthy options that are often readily available while traveling. You might also want to do some research on local restaurants and grocery stores that offer keto-friendly options to make your trip more manageable. With a little bit of planning, you can ensure that you stay on track with your keto diet while still enjoying your travels.
Yes, it is possible to follow a keto diet when traveling, but it requires some planning and preparation.
Some keto-friendly snacks that you can bring with you when traveling include nuts, seeds, jerky, cheese, and hard-boiled eggs.
When eating out while traveling, you can stay on track with your keto diet by choosing high-fat, low-carb options, avoiding sugary drinks and desserts, and asking for modifications to meals if necessary.
Some keto-friendly options at fast food restaurants include bunless burgers, grilled chicken sandwiches without the bun, and salads with a high-fat dressing.
If you can't find keto-friendly options while traveling, you can try intermittent fasting or bring your own food with you. Is it possible to follow a keto diet when traveling?
What are some keto-friendly snacks that I can bring with me when traveling?
How can I stay on track with my keto diet when eating out while traveling?
What are some keto-friendly options at fast food restaurants?
What should I do if I can't find keto-friendly options while traveling?
Traveling while on a keto diet may seem daunting, but with a little bit of planning and preparation, it is definitely doable. Remember to research dining options ahead of time, pack snacks and keto-friendly foods, and don’t be afraid to ask for modifications to meals when eating out. With these tips in mind, you can stay on track with your keto goals while still enjoying your travels.
What are some of the best keto-friendly snacks to pack while traveling?
Some of the best keto-friendly snacks to pack while traveling include nuts, beef jerky, cheese sticks, boiled eggs, and low-carb protein bars. These snacks are easy to carry, have a long shelf-life, and are available at most convenience stores. Additionally, you can also pack some raw vegetables and dip, such as celery and hummus or carrots and guacamole, for a healthy and refreshing snack on-the-go.
How do you deal with the limited options for keto-friendly food at airports?
One strategy is to pack keto-friendly snacks, like nuts, jerky, or cheese, before you leave for the airport. Another option is to research the airport’s food options ahead of time and look for keto-friendly restaurants or fast food chains. You can also stick to simple options like salads with protein or grilled chicken with vegetables.
What’s your favorite keto-friendly snack to bring on a trip?
I always make sure to pack some mixed nuts and jerky. They’re both high in protein and low in carbs, and they don’t take up much space in my bag.
How do you manage to stay on track with the keto diet while traveling?
I find it helpful to do some research ahead of time and look for restaurants or grocery stores that have keto-friendly options. I also pack snacks like nuts and jerky to have on hand in case I can’t find anything suitable to eat. Planning ahead and being prepared is key.
What are some keto-friendly snacks that can be easily packed for travel?
Nuts, seeds, jerky, and cheese are all great options for keto-friendly snacks that can be packed and taken on-the-go.
What are some keto-friendly snacks that are easy to pack for travel?
Nuts, seeds, and jerky are all great keto-friendly snacks that are easy to pack for travel. You can also bring along some pre-cut veggies like cucumber or bell pepper and single-serving packets of nut butter for a satisfying snack on the go.