Eating Keto on the Go
Summertime is all about travel, fluid schedules, and being out and about. You can stick with your ketogenic diet plan if you have a bunch of easy, go-to snacks when the cravings hit. Follow us as we take keto on the go with our top-20 snack list.
What is keto?
A ketogenic diet is a low-carb, high-fat diet that drastically reduces carbohydrate intake and replaces it with fat. The reduction in carbs puts your body in a metabolic state called ketosis when the body starts using fat as its primary fuel source instead of carbs.
The criteria for a good keto on the go snack are:
- No silverware required
- Most importantly – High fat, very low carb
- Macadamia nuts
These small round tasty nuts are an excellent source of the healthy monounsaturated fats the keto diet relies on for energy. They have the lowest amount of carbs and the highest amount of fat than other nuts.
Pecans are one of the best nuts for a ketogenic diet because they are very low in carbs and high in fats. An ounce of pecans (about 19 halves) has approximately 1g of net carbs.
- Beef jerky
Jerky and meat sticks are not the ‘cleanest’ choice because of the sugar and preservatives but are conveniently sold in every country’s grocery store and gas station. So convenience for the win – consume in moderation or until you are tired of chewing.
Alright, some silverware is required for this one, but it’s worth it, right?! Cut in half, sprinkle a pinch of salt, get your spoon and dig in.
The best cured meats for your charcuterie spread are: salami, prosciutto, pancetta, capicollo, soppressata, pepperoni, chorizo, and mortadella. Choose from your favourite low-carb cheeses: aged white cheddar, brie, manchego, Havarti, gouda, and camembert.
Olives are naturally a great addition to the ketogenic diet since they are low in carbs, high in fats and are an excellent source of vitamins, minerals and antioxidants. Eighty percent of olives’ total calories come from fat!
- String cheese
This one is when you need something during the road trip pit stop. String cheese for the win because it’s easy, convenient, and portable.
- Hard-boiled eggs
Boil a dozen eggs and chill them in the cooler for a tasty road trip snack. Hard-boiled eggs will last for about five days in the fridge if they are still in the shell.
- Veggies with low-carb dip
It’s time for all the vitamins and nutrients with Tupperware stuffed with a rainbow of veggies. Bring a container of your favourite low-carb dip, such as Greek yogurt with grated garlic, lemon juice and pinch of salt added in for a big time flavour boost.
- Protein shake
Powdered protein supplements are such an easy snack to carry with you everywhere. Keep a few packets in your gym bag, backpack or purse or if you’re heading out on a more extended trip, bring a small tub with you for a quick refuel.
- Chia pudding
Chia pudding is a tasty and nutritious snack option. Combine berries, low-carb yogurt or milk alternative, and chia seeds. Mix up the night before and take it with you for the perfect mealtime snack.
Sardines are a great source of protein and healthy fats and have zero carbs. These are so easy to transport; they come in small tins and can have flavours added – bring your fork.
- Cheese curds
You really can’t beat the taste or the squeak! High-fat dairy is a good keto diet choice. Cheese curds are an excellent source of fat and are surprisingly low in carbohydrates.
What would summer in Canada be without enjoying some fresh berries, in moderation, such as blackberries, blueberries (sparingly because of their higher sugar content), cranberries, raspberries, and strawberries.
- Cauliflower pizza crust loaded with veggies and meat
So this might not be precisely a snack on the go, but it’s something you can choose on menus at particular restaurants, buy from the local organic grocer and cook yourself, or make it the night before at home and take it on the road with you.
- Canned tuna
Small cans of tuna with the peel-off lid are a great travel snack. It’s an ideal source of protein and shelf-stable.
- Sunflower seeds
These tasty seeds are remarkably low in carbs and make a perfect road trip snack as you pass the time biting them out of the shell one by one.
- Bone broth
Bone broth has almost no carbs, is delicious, and loaded with health benefits such as reducing inflammation and improving gut health. Carry a bone broth supplement with you and add hot water to enjoy 2 to 4 cups per day.
- Dark chocolate
We saved the best for last. When cutting out sugar, you may have noticed that your flavour palate changes and foods that didn’t seem sweet before are satisfying. You will appreciate the subtle sweetness of a bitter, dark chocolate bar.
The most crucial strategy for eating healthy on the go is preparation. Choose a few favourites, so you know what to grab in a pinch when you’re travelling. Have these items stocked at home, so it’s easy to grab something when heading out the door.