6 Tips For Eating Out On The Keto Diet

One thing that’s so hard about following any sort of nutrition plan is eating out at a restaurant!  In this blog post I’m going to be sharing my 6 tips for eating out on the keto diet.

It’s not as hard as you think!

Right now we’re in the midst of baseball season and games are always during dinnertime and often away from our town so we’re on the road a lot this time of year.  Which means we’re also eating out.

Just because you’re eating out it doesn’t mean your whole diet needs to go out the window.  On ANY menu at ANY restaurant you can make BETTER choices and here are some tips to get you going!

6 Tips For Eating Out On The Keto Diet

1. Take off the bun: If you’re eating at a burger joint take off the bun!  You can ask for a lettuce wrap instead and many restaurants will wrap your burger in lettuce for you.  If not order a side salad, like the Wendy’s dollar menu side salad and place your burger on top of that!  Voila, no yucky white bread and extra veggies and protein.  Sweet!
2. Side of veggies instead of carbs: At Panda Express the other day I got rid of the rice and ordered a side of steamed veggies instead.  It felt so good to tank up on broccoli and zucchini instead of white rice, so many more nutrients and more energy for a busy mom!
3. Extra side salad: Like I mentioned above, the cheap side salad can be a life saver.  Say no to fries and onion rings and get some extra veggies instead!  That fried food may seem enticing but it does nothing for your energy and mood, veggies will always make you feel better.
4. Look for meat without breading or extra sauces: Often at restaurants you have a choice between grilled or breaded meats.  At panda I opted for grilled teriyaki chicken instead of breaded and fried orange chicken.  You’ll save calories big time with this! Also if you can get sauce on the side that’s going to save you from icky fats and extra sugar.  Instead of the sweet teriyaki sauce I added some soy sauce to my Panda Express chicken and it was delicious.
5. Drink water instead of soda or juice: You can easily load up on extra calories and sugar just by drinking it but don’t fall into this trap.  Always opt for water and I’ve found that if you feel like water from a fast food join tastes like old french fries then order it without ice!  The ice makes it taste weird and without it you’ll still get nice cold water;)
6. Focus on protein: If you’re eating at a place that’s big on pasta, you can generally always find a dish that is protein based like a steak or some salmon.  Ask for a side of extra veggies or a salad and pick out the pasta, it’s the cheapest and most nutrient void part of the meal anyways, so you don’t have to feel guilty about wasting it!

There you go I hope that helps you think about eating out in a whole new way.  It’s easy to get side tracked when you have all these deep fried options in front of you but don’t let it get the better of you, be strong!

Your body will thank you for it!

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xo,

Hannah