Occasions / Buffets at sea

Keto on a cruise

A cruise is unlimited food, which is a gift on keto if you are deliberate. Carving stations, grills and the main dining room are full of options; the trick is the dessert table, the bread service and the drinks package.

The game plan

Tell your dining room server on night one; many will bring vegetables instead of the starch every night.
At the buffet, walk the whole thing before you pick up a plate, and go to the carving station and the grill first.
Order room-service eggs for breakfast if the buffet is a temptation.
If you buy a drinks package, decide your two or three keto orders in advance.
On port days, eat before you go ashore and pack a snack.

Go for

Carving station meats
Prime rib, turkey, ham (watch sweet glazes).
Grill: burgers, steaks, chicken
Skip the bun.
Omelet station
Eggs, cheese, vegetables, ham.
Seafood and salads
Shrimp, smoked salmon, salad with oil and vinegar.
Cheese course
Skip the crackers.

Pass on

Bread service
Ask your server not to bring it.
Frozen and tropical cocktails
Mostly sugar.
“Sugar-free” desserts
Often made with maltitol, which counts more than you think and can upset your stomach.
Pasta and pizza stations
Open all day; walk past.

What to say

“I don’t eat starches. Could I have extra vegetables instead with my meals this week?”

“Could I get vodka with soda and fresh lime?”

Pack this

Electrolyte packets
Nuts for port days
Your favorite sugar-free sweetener for coffee

What to drink

Vodka soda with lime
8 oz0–1 g
Yes Dry martini
3 oz0–1 g
Yes Brut nature Champagne
5 oz0–1 g
Yes Skinny margarita
6 oz4–7 g
Limit

Eating out instead?

Quick answers

Are cruise sugar-free desserts keto?

Usually not as much as they seem. Many are sweetened with maltitol, which counts about half and can cause stomach upset. Ask what they are sweetened with, or have the cheese course or berries with cream.

General guidance, not medical advice. See our health disclaimer.