Keto Zone Blog

7 Healthy Memorial Day Keto Tips

Memorial Day feels like the official start to summer. Are you ready to make this Memorial Day and summer a healthy one? It doesn’t have to be difficult. In fact, you can use our healthy memorial Day Keto Tips to stay in the Keto Zone for this day, and the entire summer.

Here are 7 ways to make this Memorial Day a healthy day of remembrance and celebration.

7 Healthy Memorial Day Keto Tips

1. Stay Hydrated – It’s Getting Hot!

While it may just be the start of summer, many states are already experiencing very hot weather. Dehydration and heat-related fatigue are common issues in hot summer months. When you’re in the Keto Zone, especially when you’re first trying to get into ketosis, dehydration is a greater risk (even more so for older adults (1)).

What can you do?

The best way to maintain optimal hydration in the summer months is to add a daily dose of Instant Ketones with water or other fluids. Each serving adds an optimal amount of sodium and exogenous ketones to help you get into and stay in the Keto Zone. Then, hydrate well throughout the day with water and green tea.

For full tips on avoiding dehydration in the Keto Zone this summer, click here. 

2. Keep it Low-Carb

It may be challenging to stay in the Keto Zone on special occasions, but you can do it. Simply think through each portion of your meal and stick to low carb options.


  • Focus on Proteins, Fats, and Veggies: Focus on the delicious foods you can have. Choose a nourishing protein such as seafood, steak, chicken, duck, or bison. Add sautéed or fresh vegetables (verify that these are sautéed in oil or butter, without extra sauces). If needed, add extra butter, cream, or olive oil to round out your meal.
  • Trim the Starches: Identify any starches or grains in your meal and omit them from the get-go. This means no pasta, rice, potatoes, beans, tortillas, bread, etc. In their place, add extra vegetables.
  • Watch Out for High-Carb Sauces: Ketchup, BBQ, Sriracha, Buffalo Sauce, and most gravies contain sugars or flour.
  • Bring Keto Zone dishes you want: Others will likely appreciate low-carb options as well, so bring some to share.  Concentrate on the course of the meal that you think will give you the most trouble. For example, bring meat with a high-fat delicious sauce, low-carb salads, heavy whipped cream and berries, dessert, or meats and cheese.
  • Keto Zone Drinks: It’s no surprise that many people completely derail their healthy eating plans with just one sugary drink, whether eating in the Keto Zone or not. In fact, a typical sugary punch packs in 30+ grams of sugar and carbohydrates per serving (2). Opt for a “skinny” cocktail or mocktail, green or black tea, water with cucumber and lemon (always a party pleaser), or another low-carb drink. Again, if needed, bring something to share.

With a little planning, any summer get-together can stay in the Keto Zone.

3. Keto Zone Picnics

Beyond the tips above, there are even more ways to enjoy and share food at a picnic. Did you know there are many Keto Zone Sandwich recipes? It’s true! Try these for your next picnic: 

Amazing Keto Zone Sandwiches

In fact, you’ll find Keto Zone sandwiches made with large flat pickles in place of bread (yum!), low-carb wraps, and great options for low-carb sandwich bread.

4. Barbeques

Barbeques are another great opportunity to stay in the Keto Zone. In fact, many grilling menus center around meats and veggies. 

There are many great Keto Zone cookout options. From appetizers to drinks to desserts, here’s a great list that will help you keep it in the Keto Zone:

Summer Keto Zone Cookout Menu & Tips

Barbeques are great for Keto Zone living!

5. Fresh Herbs on Everything

You can also take your Memorial Day Keto menu to the next level.

How? Add colorful nourishing herbs to every part of your meal. For example:

  • Add fresh mint to your salad.
  • Make delicious pesto or chimichurri for your steak, burgers, or chicken (see recipes below).
  • Add basil to your dessert (berries, whipped cream and basil make a delicious low-carb treat.

In fact, you can make your entire summer (and year) healthier by growing herbs in a full-fledged garden, a simple container set-up, or within a community option. No time for gardening? Support your local grocer or farmer’s market and improve your health at the same time. Herbs are full of antioxidants, phytochemicals, anti-inflammatory agents and more(3)! 

Easy Keto Zone Pesto: Place 2 cups packed fresh basil leaves, 2 cloves garlic, ¼ cup pine nuts, and 2 tablespoons fresh lemon juice in a food processor or blender. Process until  coarsely chopped. Add 2/3 cup extra virgin olive oil. Process until fully incorporated and smooth. If desired, add salt and pepper to taste. Optionally, add in 1/3 cup shredded parmesan and mix thoroughly.

Keto Zone Chimichurri: Mix 1/2 cup olive oil, 2 tablespoons red wine vinegar, 1/2 cup finely chopped parsley, 3-4 cloves minced garlic, 2 small red chilies (chopped finely and seeded), 3/4 teaspoon dried oregano, 1 level  teaspoon coarse salt, and pepper (to taste) in a bowl. Allow to set at least 2 hours before enjoying.

6. Celebrate Outdoors

When you spend time outdoors, you automatically improve your health. In fact, being outside is known to reduce stress, increase vitamin D, and improve moods (4).

For even more benefit, take a walk and get a little exercise in. Exercise, especially outside, combats stress and supports whole-body health (5). To learn more, read these 10 Amazing Benefits of Walking!

On the other hand, allergy sufferrs may not always feel great when outside. If you’re worried about allergy symptoms, you’re not alone. Try these tips: Naturally Alleviate Allergy Symptoms.

7. Remember The Fallen with Gratitude

Of course, Memorial Day is not about food. Food can be a part of our gathering. But, the point of Memorial Day is to always remember those who have died while serving in our Armed Forces.

May we never forget. And, may we always be grateful.

Bottom Line

This Memorial Day, remember those who have given the ultimate sacrifice.

And, whether you’re gathering with loved ones or staying home, take the steps to keep your food in the Keto Zone. Summer is a wonderful time to focus on healthy, fresh food. Our Memorial Day keto tips will help you make it a healthy day!




  1. Thank you, Dr. Dunn and Mary Colbert this new article is very timely, and thank you for teaching me how to have a great Keytone healthy summer. God bless you all


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