Occasions / Cooler to drive-through

Keto on a road trip

A long drive is the classic way to fall off a plan: hours of boredom and nothing but fast food at the exits. A packed cooler and a few drive-through orders memorized keep the whole trip easy.

The game plan

Pack a cooler with ice packs and keep it at 40°F or below.
Eat a real meal before you leave so you are not starting hungry.
Plan one sit-down stop at a restaurant you know works, and use the cooler for everything else.
Memorize two drive-through orders (below) so you never decide hungry.
Keep water and sugar-free electrolytes in the car.

Go for

Bunless burger or lettuce wrap
Nearly every burger chain will do it.
Grilled chicken salad
Ranch, blue cheese or oil and vinegar; skip croutons and sweet dressings.
Burrito bowl without rice or beans
Meat, cheese, salsa, guacamole and lettuce.
Breakfast platter without the bread
Eggs, sausage or bacon, cheese.
Rotisserie chicken from a grocery store
With a bagged salad, it feeds the whole car.

Pass on

Fries and onion rings
Ask for a side salad.
Breaded or crispy chicken
Choose grilled.
Sweet tea and lemonade
Unsweetened tea or water instead.
Smoothies and shakes
Sugar and fruit.

What to say

“Could I get that without the bun, in a lettuce wrap?”

“No rice or beans, extra lettuce and guacamole, please.”

Pack this

Cooler and ice packs
Hard-boiled eggs and cheese
Deli meat roll-ups
Cut vegetables and a dip
Nuts and pork rinds
Water and sugar-free electrolytes
Wet wipes and napkins

What to drink

Sparkling water (unsweetened)
12 oz0 g
Yes Unsweetened tea
8 oz0–1 g
Yes

Eating out instead?

Bring or make

Recipes for this occasion

Lunch & Salads

Quick answers

How do I keep cooler food safe?

Keep perishable food at 40°F or below with plenty of ice packs, keep the cooler in the car rather than the trunk, and throw out anything that has sat out for more than 2 hours (1 hour above 90°F).

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