Eating Out on a Paleo or Ketogenic Diet: Options and Navigating Restaurants

Living primarily on a Paleo or Ketogenic diet can sometimes feel-limiting, especially when you're dining out. However, with some knowledge and preparation, you can still enjoy a wide range of healthy meals. Let's take a look at what you can order at a restaurant while sticking to your dietary preferences.

My Go-To Keto Meals at Restaurants

If I'm in a restaurant, my go-to Keto meals are eggs and bacon for breakfast and various combinations of fish, chicken, steak, vegetables, and salad for lunch or dinner. A pizza restaurant is probably the only one where I have a problem, but they can usually do chicken wings.

Foods You Can Eat on the Paleo Diet

Grass-Fed Meat

Choosing grass-fed meat is healthier for you, the environment, and closer to what our ancestors ate. It's leaner than meat from grain-fed animals and has more omega-3 fatty acids, which reduce inflammation in the body and protect your heart. Common choices include:

Chicken Beef Salmon Tuna Pork Bacon Cod Turkey

Fresh Fruits and Vegetables

Most meat and seafood fit on a Paleo diet because they are a source of lean protein. Meat is the building block of all cells and tissues, and protein also helps you feel full. Watch out for pre-marinated and cured meats that may contain added sugar.

Omega-3 Rich Seafood

Choosing wild seafood over farm-caught may help boost your omega-3 intake. While this isn't always the case, look for wild salmon and other fish when you're eating Paleo. Some examples of meat and seafood choices include:

Chicken Beef Salmon Tuna Pork Bacon Cod Turkey

Fruits and Vegetables for Paleo Dieters

Vegetables

There is little argument over the health benefits of fruits and vegetables. They are full of vitamins, minerals, fiber, and antioxidants. The only caveat for Paleo dieters is that some vegetables are starchy (e.g., potatoes) and some fruits are higher in sugar (e.g., bananas). So, if you are trying to lose weight or watch your blood sugar levels, eat these in moderation. Potatoes are often banned from some strict versions of the diet.

Examples of Produce for Paleo Diet

Cauliflower Broccoli Brussels sprouts Sweet potatoes Butternut squash Cabbage Spinach

Fruits

Common fruits allowed on a Paleo diet include:

Apples Blueberries Strawberries Grapes Bananas Citrus fruits Peaches Plums

Nuts and Seeds

Nuts and seeds are full of healthy fats, fiber, and protein. Plus, they were foraged in prehistoric times, so you can load up your cart with them. Keep in mind that peanuts are not considered Paleo because they are technically legumes. Some examples of Paleo-friendly nuts and seeds are:

Almonds Cashews Pistachios Walnuts Macadamia nuts Pecans Hazelnuts Pine nuts Brazil nuts Pumpkin seeds (pepitas) Chia seeds Sunflower seeds Flax seeds

Healthy Oils for Paleo Diet

While oils are trickier, Loren Cordain, Ph.D. breaks down which oils are healthy on the Paleo diet. All of these are allowed because they were gathered directly from the plant:

Olive oil Walnut oil Flaxseed oil Macadamia oil Avocado oil

Conclusion

With the right knowledge, you can enjoy a variety of delicious and healthy meals while dining out on a Paleo or Ketogenic diet. Whether it's chicken wings or a steak with a side salad, you can still enjoy your meal without straying from your dietary preferences.

Remember, the key to success is to focus on unprocessed whole foods and maintaining a balanced intake of healthy fats, proteins, and carbohydrates.