Brenda Khan
Sticking to a keto diet while on a cruise can be challenging, especially with the abundance of food options and temptations around you. However, it is not impossible, and with some planning and flexibility, you can definitely stay on track. Cruising is actually great for keto as you can order almost anything you want whenever you want and make adjustments to suit your dietary needs. Most cruise lines are experienced in accommodating special dietary requirements and are usually equipped to deal with restrictions if given advance notice. To make keto work for you on a cruise, it's recommended to opt for the buffet over the main dining room, as it offers more control over your food choices and allows you to build your own meals and make special requests. Breakfast buffets typically provide keto-friendly options like eggs, cheese, bacon, and omelets, while lunch and dinner can be tailored to your preferences at wok and stir-fry counters. Keeping it simple with fewer ingredients and requesting dishes cooked in butter or olive oil can also help you adhere to your keto diet. Additionally, there are keto-themed cruises available, which offer support, seminars, and expert advice to help you maintain your keto lifestyle while vacationing at sea.
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What You'll Learn
Breakfast options: eggs, cheese, bacon, and omelettes
Breakfast is the most important meal of the day, especially if you're on a cruise and looking to stick to a keto diet. Luckily, there are plenty of keto-friendly options available, and eggs are always the safest bet.
On a cruise, you'll likely have the option to dine in the dining room or hit the breakfast buffet. The buffet gives you more control over your choices, and you'll typically find a variety of egg preparations, including an omelette station. You can get poached, scrambled, boiled, or fried eggs and even request them to be made to order. If you want to avoid the bread, simply ask for no toast on the side.
Omelettes are a fantastic keto breakfast option, and you can add various ingredients to customize your meal. A bacon and cheese omelette is a popular choice, and you can include additional ingredients like onions, tomatoes, spinach, mushrooms, or even heavy cream for fluffier eggs. If you're feeling adventurous, try a cheese and tomato omelette or get creative with your favourite ingredients.
In addition to omelettes, you can also find other egg-based dishes like egg muffins, frittatas, or scrambled eggs with cream cheese. If you're feeling indulgent, a keto breakfast casserole loaded with bacon, sausage, zucchini, red peppers, and cheese is a flavourful option.
Bacon is usually readily available on cruise buffets, and it pairs perfectly with eggs for a classic keto-friendly breakfast. Australian-based ships even offer Australian-style bacon for a unique twist.
So, whether you opt for the dining room or the buffet on your cruise, you'll have plenty of keto-friendly breakfast options to choose from, including a variety of egg and bacon combinations to keep you satisfied and on track with your diet.
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Lunch: stir-fry, salad, and meat
Lunch is a great opportunity to load up on protein and healthy fats to keep you full and fuelled for the rest of the day. A stir-fry is a quick and easy option that can be made in under 20 minutes and is a great way to ensure you're getting a good variety of vegetables and meat.
For a keto stir-fry, opt for a protein source such as chicken, beef, or shrimp. If using chicken, it is recommended to use chicken breasts as they stay tender. You can also coat the chicken in a light layer of coconut or almond flour to help seal in the juices. When it comes to vegetables, broccoli, onion, and garlic are great options, but be sure to use fresh, not frozen, broccoli so that it stays crispy. You can also add in low-carb vegetables of your choice, such as asparagus, kale, or cauliflower.
To make your stir-fry sauce, whisk together sesame oil, a keto-friendly soy sauce or tamari, and a chili paste or sauce that does not contain added sugar. You can also add in ginger and garlic for extra flavor. Simply cook your protein and vegetables in a well-oiled skillet or wok over medium-high heat, and then toss with the sauce.
If you're looking for a lighter lunch option, a salad is a great choice. Keto salads are typically rich in protein and healthy fats and can be very satisfying. You can make a salad with chicken, bacon, and avocado, or shrimp, salmon, and avocado. Add in low-carb vegetables like cucumber, lettuce, or kale, and top with a dressing such as mayonnaise, aioli, or a garlic and ginger dressing.
Meat is a staple of the keto diet, as it is naturally carb-free and protein-rich. Almost all meat is keto-friendly, as long as it is unprocessed. Some great options include grass-fed beef, which is leaner and more nutritious than conventionally-farmed beef, and lamb. When it comes to poultry, chicken and turkey are good choices, while seafood lovers can enjoy shrimp, fish, or shellfish.
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Dinner: steak, fish, and chicken
If you're on a cruise and want to eat keto-friendly meals, you're in luck! Cruising is actually great for keto, as you can order pretty much anything you want whenever you want. You can also bring your own keto snacks on board, such as nuts, crackers, and keto bars.
For dinner, you can usually find steak, fish, and chicken options that are keto-friendly. Here are some tips for each:
Steak: A steakhouse is your best option, as they offer a variety of cuts of meat that you won't get in the dining room. The "always available" section of the menu usually includes a steak option that is keto-friendly and fairly plain. You can also order from the "daily specials" section, but be sure to check the menu each day to ensure there is a suitable keto option. If you're worried about language barriers with waiters, it's best to order what you feel works and simply not eat the non-keto parts of the meal. For example, if a roast beef dish comes with potatoes, you can order it and only eat the beef. Just be aware that making alterations to pre-prepared meals may not always be possible. Instead, add suitable keto sides like steamed vegetables to replace any carb portions of the meal.
Fish: Seafood restaurants are a good option for keto-friendly dinners. You can usually find grilled fish, prawns, lobster, and crab. Just watch out for sauces and sides, as these can sometimes contain carbs. The "always available" section of the menu often includes a fish option that is keto-friendly. As with steak, you can also order from the "daily specials" section, but be sure to check the menu each day for keto options. If a fish dish comes with non-keto sides, you can simply order it and not eat those parts.
Chicken: Chicken dishes are usually available in steakhouses and as "surf and turf" options. As with steak and fish, the "always available" section of the menu often includes a chicken option that is keto-friendly. You can also check the "daily specials" section for keto-friendly chicken dishes, but be sure to check the menu each day. If a chicken dish comes with carb-heavy sides, you can order it and only eat the chicken, adding your own keto-friendly sides.
Remember, cruising is all about enjoying yourself, and there will be plenty of keto-friendly options available, so don't stress too much about your diet!
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Dessert: cheese plates
Dessert is often the trickiest part of a keto diet, as it usually involves sugar and carbohydrates. However, there are some delicious keto-friendly dessert options to satisfy your sweet tooth while on a cruise.
Cheese plates are a great keto-friendly dessert option. Cheese is naturally low in carbohydrates and high in protein and fat, making it a perfect fit for a keto diet. When creating a cheese plate, select a variety of cheeses with different tastes, textures, and colours to make it visually appealing. Some popular keto-friendly cheese options include cheddar, cream cheese, Pepper Jack, Colby Jack, and cottage cheese.
To make your cheese plate even more indulgent and keto-friendly, pair the cheeses with low-carb crackers, cured meats, nuts, seeds, and berries. You can also add some pickled vegetables, tapenade, or dips for extra flavour and variety. Arranging the items on a large platter or cheese board in clusters creates a beautiful and inviting display.
If you're craving a more traditional dessert, there are keto-friendly cheesecake recipes available that are sugar-free and low-carb. These cheesecakes are rich, sweet, and decadent, making them a perfect treat while on a cruise without compromising your keto diet.
With some creativity and planning, you can easily enjoy delicious keto-friendly desserts, such as cheese plates and cheesecakes, while on a cruise, ensuring you stay on track with your dietary goals.
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Drinks: unflavoured alcohol, wine, tea, and coffee
Sticking to a keto diet on a cruise can be challenging, especially with all the food and drink options available. However, it is not impossible. Here are some tips for staying keto-compliant when it comes to drinks:
Unflavoured Alcohol
Unflavoured alcohols are generally considered keto-friendly in moderation. Alcohol such as vodka, gin, rum, tequila, whiskey, and brandy contain no carbs and are safe choices. However, keep in mind that your body will prioritise burning alcohol over fat, which may slow down your progress. Additionally, always be mindful of what mixers are used, as they often contain sugar or other ingredients that may break your ketosis.
Wine
When it comes to wine, drier wines tend to be better for keto diets as they have fewer carbs. A typical dry red wine usually contains around 3-4 grams of carbs per 120-calorie glass. If you plan to consume wine, ensure that you do so in moderation and according to your diet plan.
Tea and Coffee
Unsweetened tea and black coffee are suitable for a keto diet. However, be cautious of adding milk and sugar, as these can quickly increase the carb count. If you need a milk alternative, consider using heavy cream or nut milk, which are lower in carbs. Additionally, bulletproof coffee, which is black coffee with butter, is another option to consider.
Remember, while these drinks are keto-compliant, it is important to consume them in moderation as part of a balanced diet. Always ensure that you stay hydrated by drinking plenty of water, especially if you are consuming alcohol.
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Frequently asked questions
Yes, it is possible to eat keto on a cruise. Most cruise lines offer a variety of food options that cater to different dietary needs, including keto. There are usually plenty of low-carb options available, such as meat, cheese, vegetables, and eggs.
Here are some tips to stick to a keto diet while on a cruise:
- Inform the cruise line about your dietary restrictions in advance.
- Opt for the buffet instead of the main dining room as it gives you more control over your food choices.
- Look for keto-friendly options such as omelettes, stir-fries, grilled meats, and cheese plates.
- Avoid desserts and sugary drinks.
- Bring your own keto-friendly snacks.
Keto-friendly food options on cruises can include:
- Omelettes with eggs, cheese, and vegetables.
- Bacon and other deli meats.
- Steak and fish dishes.
- Salads with meat and cheese.
- Nuts and seeds.
- Low-carb vegetables like broccoli and asparagus.
Yes, there are keto-themed cruises available that provide a supportive environment for those following a keto diet. These cruises often feature guest speakers, seminars, and specialised dining options to help passengers maintain their keto lifestyle while on vacation.
