Eating Out on Keto
So much easier than you think, pinky swearsy. Keep reading for simple instructions that will help you understand how to do this.
Start with identifying basic keto food categories
Anywhere you stop to eat- whether it’s a gas station or sit down restaurant- you just need to look for the foods that are “allowed” on the ketogenic diet and build your meal from them. You might walk in to a gas station and only see chips and chocolate and think, “there’s nothing here for me!”. You might walk in to an upscale quirky city restaurant and notice that all the entrees have starches in them and think, “well there goes my diet, I’m just going to eat this stuff ‘cause there’s nothing else”. But you know what I’m gonna say next, right? Those are negative thoughts and they only lead to negative decisions that don’t keep you on your path to healthfulness. Don’t give yourself a reason to self sabotage your dreams! So let’s start with being able to identify what you can and cannot eat…
What you CANNOT eat on keto:
grains
beans/legumes
starchy vegetables
most fruit
sugar
What you CAN eat on keto:
non-starchy vegetables
dairy (unsweetened)
meats, fish
eggs
fats (oils, butter, etc.)
nuts and seeds
berries
Knowing these lists is critical to following keto, so if you didn’t already memorize them, do it now. If you’re not already reading ingredient labels to see what you’re actually eating, then you MUST start today! So when you walk in to a restaurant or look at their online menu, the goal is to look for any selections that are “safe”. Look through the appetizers, the salads, the entrees and the sides. You can piece together foods from any of these sections to make a meal, don’t be afraid to ask for this. Anna and I went to this swanky place one and they had unique dishes, but all the salads and entrees had carbs deeply intertwined in the recipes. We ended up ordering the side of Brussel’s sprouts and the grilled shrimp appetizer- this counted as a protein, fat and non-starchy veggie and we didn’t have to go off plan!
What restaurants can I eat at on keto?
There’s really almost no where you can’t eat! Often times you can request a recipe to be created to meet your needs. Alter meals that seem close to what you can have by changing them like this:
salad with no croutons, tortilla strips, pita chips, beans, corn, sweet dressings, breaded meats, candied nuts or dried fruit
grilled version of meat entrees that were otherwise breaded, encrusted or dusted with flour
request double veggie sides instead of the normal potato, rice, pasta or fries that come with it
chicken wings without breading or batter with garlic parmesan sauce
burger without the bun and loaded with bacon, avocado, egg, tomato, arugula, etc.
nuts (unsweetened), cheese sticks, cured meats (unsweetened) - this has saved me many times in gas stations when in a bind
Download the handout below to get a list of restaurant types you can go to and what types of foods to order that keep you in your keto plan. You’ll find it very helpful and once you get the hang of it, your stress levels will go down and eating out will be fun again!
Where should I avoid eating on keto?
It’s most difficult to find a keto meal when dining at vegetarian, vegan, Chinese, Thai, or sushi place. It’s not impossible depending on the menu items available, but it’s more challenging for sure. These places use a lot more grains, legumes and starchy veggies in their dishes. These are all healthy foods, of course, just not low carb enough to be keto-friendly. It’s possible you could find a tofu and veggie dish…or something else that is within your plan :)
