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Learning how to eat keto friendly when traveling can be a challenge, but it’s easier than you might think!
Whether you’re traveling for work or vacation, being out of your normal element can bring added stress. If you’re new to keto and are not fat adapted, eating keto when traveling can seem like a daunting task and may even make you want to forgo eating keto. I’m here to tell you that doesn’t have to be the case!
How to Eat Keto When Traveling
One fear people have about going keto is that it is super restrictive, and that’s simply not true. Yes, it does cut out a lot of processed crap, but it cuts out things you probably shouldn’t be eating anyway. Eating keto encourages you to eat whole foods that are free from preservatives, artificial colors, and sweeteners.
When compared to the normal Standard America Diet (SAD), keto could be considered restrictive. However, it’s jam packed with so many health benefits that definitely outweigh any of the negative inconveniences.
Now that you’ve gone keto, you know how to prepare your own ketogenic meals, but what the heck do you do when you want to travel? Simply put, the same exact thing you do when you’re home.
Think of wherever you’re traveling to as your hometown. You will most likely have a grocery store or supermarket, restaurants, maybe even a health food store (if you have one, that’s more than I have!).
Where are you staying? A hotel? Does it have a mini fridge and microwave? An airbnb? Are you sharing a room or do you have the whole house to yourself? Most airbnbs that I have stayed at either have a full kitchen or at least a kitchenette. These are things that you should be aware of when traveling so you can decide what types of foods and snacks you can keep on hand.
When traveling, most likely you will eat out a few meals if not all of your meals depending on your housing arrangements. What I like to do is preform either a google, yelp, or trip advisor search to help find local restaurants and check out the menus beforehand for keto friendly foods.
Keto Friendly Restaurant Food Ideas:
- Cheeseburger no bun + bacon + avocado + onion topped with mayo + mustard and wrapped in lettuce
- Grilled fish + melted butter or olive oil + green veggies
- Salad + protein (fish, chicken, steak, etc.) + egg + bacon + avocado + mushrooms with an olive oil and vinegar dressing
- Taco salad minus the fried shell and beans
- Steak + veggies
If my housing has a fridge I like to keep organic heavy whipping cream and cold brew coffee on hand because this makes a super easy keto snack.
Non Perishable Keto Foods I Keep on Hand:
- nuts (pili nuts, macadamia nuts, and pecans are my fav!)
- nut butters
- exogenous ketones
- MCT oil powder
- quest bars
- keto cookies
- keto brownies
- lily’s chocolate
Look for foods without Maltitol and Xylitol because these sugar alcohols with raise your blood sugar and can kick you out of ketosis!
3 Main Takeaways for Eating Keto When Traveling:
- Think ahead. Does the place you are staying having somewhere for you to keep non-perishable food or a way to cook food?
- Scope out restaurants and grocery stores before you travel. Look at the menus ahead of time so you’re not rushed and freaking out when you sit down to dinner.
- When in doubt, bring keto friendly foods like the ones above that don’t have to be refrigerated. Or you could fast, but that’s not as fun as eating!
Check Out These Other Keto Hacks:
- Keto Baking Guide
- Best Flours to use on Keto
- How to Calculate Your Macros on a Keto Diet
- The Best Ketogenic Podcasts
- How to Save Money on a Keto Diet
- The Best Keto Travel Snacks
If you found this post and you’re ready to start a keto diet, check out our 5 Day Budget Keto Meal Plan. You’ll get 5 days worth of recipes and eat for under $5 per day!
For something a little longer term, you might be interested in our 4 week keto meal prep course. It comes with 4 weeks of keto meal plans (1200, 1500 and 1800 calorie levels), weekly keto grocery lists, 40 keto recipe ebook, how to meal prep ebook, videos and more!
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