Traveling is one of the easiest ways to forget about your diet and lose your progress. Especially if you’re new to your diet, disruption in routine can make it super difficult to stay on track. Keto and Paleo diets limit what types of foods you’re able to eat, so it can definitely be easy to let diet goals slide while on the go.
Not to worry – with a little preparation, any meal in any situation can be made to work with your keto or paleo diet goals.
Here are some of our tips for staying on track with your diet and feeling amazing about your choices whether you’re taking a quick weekend detour or going on a cross-country road trip.
Meals for in the car or at the hotel:
As much as we’d love to eat out for every meal on a trip or vacation, it’s not always in the cards.
Those restaurant tabs pile up quickly. It can also be tiring to get creative with restaurant menus in order to fit your diet for every meal. We know that meals in the car or hotel room are inevitable and honestly a great opportunity to have something nourishing that’s perfect for YOU in the moment. That’s why we always pack some of our Power Provisions bone broth soup cups when we head out on a road trip.
All four flavors are Keto-friendly and two are Paleo-friendly. Each cup is packed with 13 to 20 grams of protein and less than 6 grams net carbs and is made with collagen and MCT oil. They’re literally cups of delicious, nutritious filling meals. If you put some hot water in an insulated water bottle before you head out, you can even make them in the car without having to pull over for a nourishing meal!
If you’re in a hotel room or BNB and have some extra space and time, get creative and add some extra ingredients to your bone broth soup. Check out our Keto and Paleo-friendly recipes and topping suggestions HERE or simply add your favorite veggies, spices, or low carb croutons to the soup.
Snacks, snacks, snacks. You’re the rare person if you don’t snack while driving long distances or throughout the day while you’re on a trip. Food is fuel and when you’re diverging from your normal routine, you might be snacking even more than you usually do.
When traveling, stock up on your favorite packaged Keto and Paleo snacks or make your own! You set aside time to pack your bag with all your favorite outfits and trip essentials, why not set aside some time to make the perfect keto or paleo snacks to keep you going on your road trip? Lots of our favorite snacks are easy to make and will last for days or weeks. Here are some of our favorite Paleo and Keto snacks for travel!
- Trail Mix
-1 cup each – almonds, walnuts, pecans
-1 tbsp coconut oil
-In a big bowl, toss the nuts in coconut oil. Add salt and toss until well mixed.
-Spread nuts on a lined baking sheet.
-Roast at 325 degrees F for 15-20 minutes
- Apple Chips
-3 sweet apples
-Core and slice apple in thin circles with a knife or mandoline
-Place apples in a single layer on lined baking sheets. Sprinkle with ground cinnamon (as much as your heart desires).
-Place baking sheets in the oven at 200 degrees F. Switch from top to bottom rack after 1 hour and keep switching every hour until the apples are crisp!
- Beef Jerky
-1 lb top round beef (frozen)
-1/4 cup apple cider vinegar
-1/4 cup maple syrup
-1/4 cup coconut aminos
-1/4 cup brown sugar
-salt & pepper to taste
-Slice beef into quarter inch strips against the grain
-Mix other ingredients in a bowl. Marinate beef for 12-24 hours.
-Heat oven to 150 degrees F. Lay beef strips out in a single layer.
-Bake time depends on thickness – check every 4 hours until they’re dry enough to rip a piece off!
- Zucchini Chips
-1 tbsp avocado oil
-Cut zucchini into rounds, remove excess moisture with paper towel.
-Spread oil over zucchini and place on lined baking sheet
-Bake at 250 degrees F until browned and crisp
-Sprinkle with salt & enjoy!
- 3-Ingredient Peanut Butter Cookies
-1 cup peanut butter
-1/2 cup monk fruit or favorite Keto sweetener
-Preheat oven to 350 degrees F
-Combine ingredients in a bowl
-Roll dough into balls and place on baking sheet
-Bake 12 minutes or until golden brown
-Let cool on tray 5 minutes, then transfer to cooling rack
- Avocado Chips
-1 large avocado
-3/4 cup grated parmesan
-1 tsp lemon juice
-1/2 tsp each garlic powder, Italian seasoning, salt & pepper
-Preheat oven to 325 degrees F
-In a bowl, mash avocado. Stir in other ingredients.
-Place scoops of mixture on lined baking sheet and flatten with the back of a spoon.
-Bake about 30 minutes, until crisp & golden.
Going out to eat for a couple meals on a trip is inevitable, and honestly one of the best parts of traveling! That being said, lots of restaurants don’t have Keto or Paleo-friendly options. You’ll probably have to make some modifications to a menu item to get a meal that will keep you on track with your diet. If you’re following a keto diet, look for low-carb options or items where you can remove carbs. For example, if they have a burger on the menu, ask for it without the bun (or just take it off the bun when it arrives at your table).
If you want some extra fat on top of it, ask for extra cheese or some sliced avocado on top. You just went from a typical carb-loaded burger to a delicious, low-carb, fatty meal.
If you’re following a Paleo diet, stick to simple menu items like salads and ask them to omit certain ingredients or add them to the side. You can even bring along a little sample of your favorite Paleo-friendly salad dressing and sneak it onto your salad. A lot of menu sides are your friends, too! If the restaurant has a couple veggie sides, order those. Ask for things without cheese and go for gluten-free options.
You can still carry on with your special plans, have a great time, deviate from your typical routine and stay on track with your diet and goals! A little preparation goes a long way and will leave you feeling satisfied and nourished.