I’m on a keto diet and people often ask me what I eat while at home, when eating out, and while traveling. While I don’t follow a strict keto meal plan, I decided to write down and take pictures of everything I ate over the course of a 30-day period.
Plus, I kept a food journal while traveling for three weeks across Austria and Ireland. The result is over 50 days of keto breakfast, lunch and dinner ideas that you can replicate at home or while traveling.
Before we jump into the actual meals, let me give you some context and background about my journey on the ketogenic diet and how we eat as a family.
My wife and I started eating paleo in 2015, and I’ve always gravitated towards a low-carb diet. Early in 2019, I fully transitioned to what I call a ketogenic paleo diet, paired with intermittent fasting.
It’s been a successful ride so far. I feel great, I sleep well, and my exercise performance is better than I expected.
I will say, however, that I’ve been incredibly lucky throughout this journey because my wife decided to stay home with the kids and cook for us three times a day.
As a result, I never have to worry much about meal planning or meal prepping. Additionally, since I work from home, I get to enjoy her home-cooked meals on most days of the week.
My goal with this article is not to give you a theoretical keto meal plan with pretty pictures that nobody has ever tried. Instead, consider it a record of all the food that I’ve been eating (good and bad) without getting kicked out of ketosis.
I believe that following a keto meal plan that someone has tried already is much easier than trying to follow a random 14-day meal plan that someone designed on paper.
If you work in an office and have nobody at home who cooks, your situation is certainly much trickier. If you fall into that category, you might not be able to replicate all of the meals I’m highlighting below.
As I’m sure you’ve heard, breakfast is the most important meal of the day.
Let me tell you, that’s bulls***!
Just think about how humans evolved over 2.6 million years. Our Paleolithic ancestors ate whenever they found food. They didn’t just go to the fridge in the morning and devour a bowl of sugar-laden breakfast cereal with milk.
Instead, they might not have eaten until they got lucky and killed an animal sometime during the day. If they weren’t lucky, they might have gone without food for days.
Some people have told me that breakfast on a keto diet plan is stressful because they don’t know what to make. Take it easy and:
Don’t eat at all — super simple, or
Eat whatever you would eat for lunch or dinner
Below are some inspirations and keto breakfast ideas that you can use for meal planning — based on what I ate in a month (including keto cheat meals).
Keto Breakfast Ideas For at Home
Most of these ketogenic breakfast ideas stem from my vacation in Austria, where I was visiting family. While I normally don’t east breakfast, my mom enjoys cooking and I didn’t want to take away from that joy.
Keto Breakfast Ideas While Traveling
I usually don’t eat breakfast, which makes omitting it super easy while I’m traveling. When I do eat breakfast, I try to get some smoked salmon, avocado, eggs and bacon.
Additionally, I always carry travel-sized portions of ghee, olive oil, MCT oil and salt. In a pinch, I just squeeze ghee or MCT oil into my morning coffee for delicious high-fat ketogenic breakfast replacement.
Keto Lunch Ideas
I usually eat lunch at home. When I’m traveling, I bring keto meal replacement drinks (usually Ample K or Ketōnd), snacks and travel-sized packs of real salt and olive oil. Check out this article to learn more about how I prepare for trips and what I bring.
If I eat out, I try to stick with simple meals including protein and veggies. If the restaurant doesn’t have extra virgin olive oil, I soak the food in the oil I brought.
But even if you don’t have any oil to ramp up your fat intake, don’t worry! Eating a lot of protein won’t kick you out of ketosis, as many claim. You can learn more about that (and other keto myths) in this article.
Keto Lunch Ideas While at Home
Keto Lunch Ideas While Traveling
Below are some meal shots I took while eating at restaurants while traveling. I usually stick with simple meals consisting of a protein and non-starchy vegetables on the side. Additionally, I always ask for extra virgin olive oil on the side — that way, I can dramatically increase the fat calories of the meals I eat.
Keto Dinner Ideas
Growing up in Austria, we often didn’t have a warm meal for dinner. Instead, we ate what Austrians (and some Germans) call a “Jause.” It’s basically a plate of cold cuts with cheese and fresh veggies from the garden.
I’ve hung on to that tradition, and you’ll see that many of my dinner plates reflect that.
Keto Dinner Ideas For at Home
Keto Dinner Ideas While Traveling
Keto Cheat Meals (While Traveling)
I rarely cheat, because I have little desire to eat food that I know will harm my body. While I don’t make any exceptions to that rule while traveling for business, I’ve learned to be a little more chill when we go on a family vacation.
That’s especially true when we travel to Austria and my 85-year-old grandmother bakes for us. You bet I’ll have that cake. So, here are a couple of pictures of food I had over the course of three weeks while we visited Ireland and Austria.
After our trip to Europe (and as soon as I walked into the door of our home), I measured my blood glucose and ketone levels. Everything was perfect; my blood sugar was below 85 mg/dL, even though I ate a few hours before, and my ketone levels were above 1.5 mmol/L.
Is there a chance that the crap food I ate temporarily kicked me out of ketosis? Sure. However, my metabolism is flexible and fat-adapted enough to bounce right back.