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Traveling and Keto by Joy Sypher



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Traveling and Keto

Keto for life includes vacations. Why you don't need to go off plan to enjoy yourself. Staying on your eating plan and travelling.

It's really hard to write a blog on what to eat or what I did eat during a recent trip when I only eat one meal a day. My usual meals of chicken and broccoli are photographically boring after the first few pics. Good news is that I expanded my eating window to include 2 meals a day for the trip. There was so much to try I couldn't fit it all into one meal.

So here's a pic of breakfast.




It took 40 years but I now enjoy a cup of black coffee in the mornings


The hubby is so happy that I now drink my coffee black. He always has but it took me 40 years of cream and lots of sugar in my coffee before I made the transition. Now we can share a large to go cup.




Coffee in the early morning sun.


When I first started out what to eat in an average day was hard enough to navigate, what to eat while traveling was near impossible. It Always resorted to full on frenzied carb eating, trying to eat as much as I could before it was taken away again when I got back home.

This diet brain thinking would detail me time and time again. What helped me was seeing other ketoers meal plans and day to day what they ate. I found confidence pouring through travel logs of what they ate and how they avoided the pitfalls that come with travel.

Even now I find inspiration looking through Twitter feeds and Facebook groups for a new meal idea or creative use of keto staples.

This last week I had the challenge of eating keto in a very carb reliant cuisine. Every meal featured lots of rice, noodles and fruit. Fruit can be a trigger for me. I know that some ketoers can eat a small amount of berries and stay in ketosis and stay in their meal plan. Since I know that fruit can be a trigger me, for this trip it was on my personal NO list.

So here is a handy what to eat while traveling blog. You can also find previous blogs here.

Take your own snacks.

Traveling is hard enough without having to rely on what might be given to you on an airline or available at a convenience store outside of your area. I did a full blog on convenience store and car traveling here. There is limited room in my purse to carry on to a plane. I found these individual sized options.




These were in my purse. Green olives, cheese and salami are a great no mess, high protein, high fat snack.





Country Archer beef sticks are my go to. Bring lots of electrolytes and high protein options.


Green olives, cheese and salami are a great no mess, high protein, high fat snack. Country Archer beef sticks are my go to. Bring lots of electrolytes and high protein options.

On 2 of the days, both of them travel days, breakfast, looked very much like my normal options. Be aware for hidden carbs at national chain restaurants. They often add pancake mix in their scrambled eggs and omelets.




Standard breakfast from a national chain restaurant.





The bacon was local and eggs creamy.


The bacon was local and eggs creamy.

Almost everywhere has a chicken Caesar salad option. It can get boring but it's a great fall back to have available.




Chicken Ceasar Salad with 2 hard boiled eggs found at the local convenience store.





Airport Chicken Caesar salad.


Utilize leftovers. Salad for lunch can get a little boring but change it up with the dressings. I had the best spicy poke dressing on this salad.




Leftover chicken Caesar salad with green olives, cheese and salami.


Eat local.

Say no to the carby options and watch the sugar content in the sauces. Local is usually the freshest options and one of the reasons we travel.




The best and freshest pork rinds I've had outside my local mercado.


The best and freshest pork rinds I've had outside my local mercado. Unfortunately, none survived to bring home with us. We bought these at a local grocery store and you can see fresh poke in the background. I ate great that night.




Eat local. This was a little tiki bar we found. We ate there often. Their poke salad was fresh and flavorful.


Eat local. This was a little tiki bar we found. We ate there often. Their poke salad was fresh and flavorful.




Ahi and Kampachi Sashimi, Ikura, Yuzu Aioli.


Ahi and Kampachi Sashimi, Ikura, Yuzu Aioli. Ikura - Japanese caviar - was new for me to try and I'm so glad I ventured outside of my comfort zone.




Roasted Brussel sprouts with Portuguese sausage.



Ahi with spicy drizzle.


Ahi with spicy drizzle and roasted Brussel sprouts with Portuguese sausage.

Traveling can be hard. Lost luggage, navigating driving in a strange town, social obligations pressuring you to change your eating plans. Make sure you go with a plan. Research your food options before your go. Many restaurants now post their menus online. Research what sauces are available.

Be adventurous and enjoy.

Written by Joy Syper
Published: November 12th, 2022



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