Sometimes it isn’t possible to always be prepared with meals for every day, however when you find yourself stuck in this situation, there will always be keto friendly foods that will do the job!
If you want to read the blog post with pictures and better formatting (sorry) then go here.
We have done the trouble of collating a list of them below so you don’t have to and there are a few points that should be followed when eating out with keto:
Try and stick to meat, dairy and veg. The simpler the better and these will be the least likely to have sneaky hidden carbs or sugars included.
Have a salad with meat. But always be sure to check all of the ingredients to ensure that sauces are keto friendly (no sweet chilli or honey sauces), that there are no/minimal beans and there are no croutons.
Always have diet drinks or water, as normal fizzy drinks are sugar laden.
Have sweetener instead of sugar in tea or coffee, sugar is the worst enemy on the keto diet.
Fast Food On The Go
This famous South African chicken chain is known for its fiery chicken and is an excellent choice for a keto diet meal out. The peri peri chicken is very low carb, with a half chicken having only 3.6g of carbs (0.4g sugar). Some sides that are keto friendly include the mixed leaf side salad (1.6g carbs), the chargrilled veg (11.4 g carbs), 1/4 avocado (0.5g carbs) and halloumi (0.9g carbs). Nandos Nutrition
The sandwich chain is not the first place that would come to mind when thinking of keto on the go, however their salads can come in very handy. Personally, I have the Italian BMT (double meat) salad with jalapenos, red onion and grated cheese along with southwest sauce. This comes to a total of just under 10g carbs, mostly from the meat. When calculating the macros of the sauces, you will need to be over cautious (ie count 3x the serving) as they use a LOT of sauce. Your best bet for nutritional information is to follow the link below for some inspiration: Subway Nutrition
McDonalds has a few options for a keto meal on the go, with my go to being a grilled chicken and bacon salad. I top this with two bunless cheeseburgers for a total carb count of 10g. McDonalds self order machines now also have an option to remove the buns if you don’t want to order this at the till. Pro Tip: If you are adding burgers to it, get a double cheeseburger no bun rather than singles as it’s cheaper McDonalds Nutrition
Five Guys have a bunless option as standard (they even advertise it on their menus) and can provide burgers with bacon and all in foil. Beef burgers come in at 0.1g carbs on their own and all the toppings can be calculated in the PDF linked below. This is ideal for the keto dieter who is embarrassed about customising menu items. Five Guys Nutrition
Now for a few additions from the USA courtesy of some Reddit suggestions
Jimmy John’s unwich receives high praise in the keto community, with a wide range of unwiches (?) to choose from at low carb counts this place seems ideal for a quick sandwich replacement. A tip is do ask for double lettce to wrap it, for a number of reasons: extra crunch, less likely to collapse, makes it clear it’s an unwich you’re ordering and not that bready nonsense! If that picture on the blog is anything to go by I’m on the next flight!
Chipotle is the holy grail of mexican food on the go, and although you can’t eat a burrito or tacos, Chipotle can still be on the menu! A salad bowl with double steak/chicken/pork, medium salsa, guac, cheese, sour cream and even some black beans if you have the carb allowance for it.
Indian Most Indian dishes will come with rice/naan/roti, but these normally come on the side as an added expense (in the U.K. anyway!) so they’re easy to avoid. Another thing to look out for is potatoes in curries, along with daal (lentil curry) which will both most likely have a fair amount of carbs in them. The best foods to go for here is Chicken/Lamb/Beef Tikka, with some raita on the side. To be on the safe side its worth asking if there is any added sugar to curries if you go for them, as this is sometimes the case in restaurants.
Thai Best bet with Thai food is to stick to red or green curry, massman and many other types of curries will either have sugar or potatoes in them. Of course the rice on the side will need to be avoided which could potentially be replaced with some veg (be careful with carrot amounts).