Macrovelo supports more than keto. This article is for people on the keto program who still want a social life. If your plan is Mediterranean or a balanced deficit, the same idea applies with different swaps — see eating out without abandoning the plan.
One of the biggest fears people have when starting keto is that they'll never be able to eat at a restaurant again. Eating out on keto is workable once you know how to decode a menu and make simple substitutions. It is not effortless every night, and hidden sugars still matter.
The golden rules of dining out
You can find a keto-friendly option at almost any restaurant by sticking to a basic formula: protein + low-carb vegetable + healthy fat.
Here is how to adapt your order anywhere you go:
Burgers and Steakhouses
Order any burger without the bun (ask for a lettuce wrap or a side salad instead of fries). At a steakhouse, order a steak with a side of steamed broccoli or asparagus and butter if you want the extra fat.
Mexican Restaurants
Skip the tortillas, rice, and beans. Order fajitas (eat the meat, cheese, sour cream, and guacamole with a fork) or a taco salad (no shell, hold the corn and beans).
Breakfast Joints
Breakfast is often the easiest meal to eat out. Order an omelet with cheese, bacon, and spinach. Swap the toast and hash browns for sliced avocado or a side of berries if they have them.
Watch out for hidden sugars
The tricky part about restaurants isn't the obvious carbs like bread and pasta; it's the hidden sugars.
- Sauces and glazes: BBQ sauce, teriyaki, and sweet chili glazes are often loaded with sugar. Ask for sauces on the side, or stick to olive oil and vinegar.
- Dressings: Balsamic vinaigrette, ranch, and blue cheese are generally safer bets. Avoid honey mustard or sweet fruit-based dressings.
- Crispy or battered: If a menu says "crispy," "crusted," or "battered," it usually means breaded. Ask for your protein grilled or pan-seared.
Track on the go
When you eat out, you won't always have a nutrition label. The Macrovelo photo scanner is one way to log a restaurant plate against the program you chose. On keto, that is a directional verdict on net carbs — a guide, not a lab result. Try the quiz to get started.