Eating Low Carb In Vegas – What I Learned (The Hard Way!)


Eating Low Carb In Vegas Is A Serious (And Expensive) Challenge!

If you followed along on Facebook or Instagram, you already know my Low Carb Vegas Trip was a CHALLENGE. 😯

I learned a lot along the way, so I’ll share my “trip diary” with you here. You’ll appreciate this if you ever find yourself in Las Vegas on a low carb diet…

In my last post I shared my two low carb airport meals on the way to Vegas.

First, I thought you’d enjoy this Low Carb Before & After Photo. I went to Vegas for a business conference, which I last attended 5 years ago. That’s me on the left, 5 years ago and at least 40 pounds heavier. And me, on the right a few days ago with the same friend. 🙂 Notice the bulge in my waist/hips in the left photo, and why I was wearing a scarf (an attempt to cover up the neck/chin bulge!).

Low Carb Before and After

If you recognize her dress, it’s because it’s the same one I was wearing. 🙂

It’s known as the “Famous Meteorologist Dress” and we both ordered it on Amazon: Homeyee Women’s Stretch Tunic Pencil Dress. Here’s mine, in green:

Famous Meteorologist Dress

Eating Low Carb is the best thing I have ever done for myself!!


Eating Low Carb In Vegas


I traveled in on Saturday and got in late, and managed to get all the way to Vegas on only 22 net carbs. 🙂 You can see my travel day food diary here.

The first thing I had to do when I checked in at Bally’s was upgrade my room. It cost an additional $30/night just to have a coffee pot & mini fridge in my room.

Fortunately that also included an AMAZING view. 🙂 Not cheap ($30 x 4 nights = an extra $120), but it was a real save for keeping low carb snacks & cold water on hand and making my own coffees – which was cheaper and a lot less of a hassle than going downstairs every single time. And the view was totally worth it!! 🙂

I packed my own low carb coffee creamer. And yes, powdered creamer makes it through airport security just fine! For traveling, I find it very convenient to use Coffee-Mate Sugar Free Hazelnut Powdered Creamer (1 carb/TBSP).

Low Carb Coffee Creamer

Tip: Call housekeeping to request more coffee and cups in your room. I’ve never been charged extra for this, and I drink A LOT of coffee! (lol) It’s much cheaper than buying coffees while traveling.

I also brought pecans and Atkins Bars along on the trip. Vegas is TOUGH for eating healthy, much less low carb, so I highly recommend you pack low carb snacks to survive on – or plan to hit a Walgreen’s once you get there. 😉

Day One In Vegas…

I got in late the night before, and had a hard time sleeping. It was Saturday night in Vegas and there were fireworks and police/ambulance sirens going off non-stop. I had to be up early the next morning to attend my conference – so I set out that Sunday morning on just 3 1/2 hours of sleep. 😐 Ack!

Eating Low Carb in VegasI was exhausted, fumbling with my conference agenda, and spent the entire first day in Vegas just trying to get my bearings – plus figuring out what I could eat and where.

Bally’s does NOT offer a map of their hotel, or even a list of restaurants on the property. Their concierge is totally clueless too! Which makes for a lot of “hiking in heels” (lol) to figure it out on your own. 😛

Tip: Prepare In Advance For Vegas!

I travel A LOT and have no problem eating low carb practically anywhere. Vegas is a completely different story though, so I highly recommend you scout out your low carb food options in advance!

I learned this the hard way myself. 😐 Here’s how my first day went…

I kicked off the day with coffee, water and an Atkins bar in my room. I was dressed for work (the conference I was there to attend), so at lunch I was roaming Bally’s and Paris in 4″ heels trying to find somewhere to eat a healthy lunch.

I had a hard time finding food!

I was famished, exhausted, and… melting. LOL.

I finally gave up and decided it would be easier to go up and order Room Service. On the way I stopped at a stand and grabbed some turkey sandwiches ($7 each), string cheese and bottled waters to stock my mini fridge. Obviously I would have to ditch the bread, but I was desperate to have something on hand to eat.

Bally's Room Service

Note: Bally’s Room Service STOPS at 1pm, and doesn’t start again until 6am. 😐

The only real Room Service option was to get a burger (with no bun, and no low carb sides) for $23 + Tip. That’s $15 for the burger, and an $8 delivery fee. Everything on the menu was Mexican or Italian, and very limited. Nothing green, except a Caesar Salad – and at that point I needed solid FOOD. 😛

This is when I started having a total meltdown. It was almost 1pm, the cutoff for room service, and I was exhausted and famished. I finally said SCREW IT and just ordered a Turkey Club with fries. 🙁

I got back in my PJ’s and called my best friend for a little moral support and a friendly voice (of reason). She said “Call them back and cancel your order.” I tried – it was 1:01pm, and Room Service was CLOSED. Dang…

Low Carb Fail

This mistake cost me 27 carbs and $32.87.

I DID NOT eat that plate of food. I ate half the sandwich, a few of the fries, and felt sick with myself over it – so I put it outside my door and took a nap to take the edge off. I did what I always recommend anyone do in this situation:

I logged it in MyFitnessPal anyway, and got right back on track. Here’s my entire MyFitnessPal Food Diary for Day One in Vegas, by the way:

MyFitnessPal Food Diary

Notice the “calories earned from Exercise” lol – geez! 😛

I was not kidding about the MILES I walked hunting healthy low carb meals, lol. That included finding dinner that night. I was determined to eat “lean & green” – something healthy to make up for my crap lunch (and the fact that I’d hardly eaten!).

I found a really nice security guard at Bally’s that offered to walk with me and give me a complete tour of the hotel’s restaurants and food options. 🙂

Dinner, which you can see above in my food diary, was a Lobster Cobb Salad at a high end steakhouse in Balley’s (BLT Steakhouse). It was MUCH smaller than I expected, and this meal cost me $50.

Low Carb Meal at Bally's Las Vegas

I forced myself to eat it ALL, along with 24 ounces of water – not just because it cost $50 (lol), but because I seriously needed nutrition at that point. GOOD food: egg, seafood, avocado, etc. I still went to bed hungry that night. 😛

Weight Loss JourneyDay TWO In Vegas…

I was DETERMINED to get my #$%@ together and have a healthy second day on my trip.

Besides I had put in 12,451 steps and burned 2,326 calories (according to my FitBit) the day before hunting down all my options. LOL.

I ditched the heels and put on my boots for Day Two so I could take that “Vegas Food Hike” again – a little easier this time. 😉

That’s me on Day 2 by the way, in a Size 10 now (yay!!) and DETERMINED to stay there – or at least not totally blow it on this trip. 😛 I’ve worked HARD to get this far!!

At this point I had a better feel for the restaurant layout of the two hotels, so I headed down from the Bally’s Tower for the breakfast buffet at Le Village over in the Paris hotel.

Vegas Buffets

Can we talk about this? People will tell you “Eating low carb in Vegas is Easy! There are buffets everywhere with prime rib, lobster, salads…” (blah blah blah).

Truth: Vegas Buffets are expensive. They are $30-$50 per person, per meal in most places. You have to know where they are, and you have to be in the right place at the right time to catch one.

Fact: Anyone on a ketogenic diet can not eat that much in one sitting. 😉

I was happy to find some real food though, and loaded up my plate at the breakfast buffet ($29). The eggs were sketchy (not real eggs) so I skipped those – and the sausage. I had ham, bacon, strawberries, cheese & cucumber slices:

Eating Low Carb In Vegas

The strawberries look pretty, but they had NO flavor.

I felt better having some solid food in me. 🙂 At this point though, the conference was not going well – and I was once again feeling exhausted and more than a little frustrated. There’s nothing like trekking all over Vegas hotels alone, walking through loud casinos and crowds of drunks, lacking any real nutrition OR social contact.

I went to my room after the Keynote session I wanted to attend, crawled back in my PJ’s, and ate some turkey with a string cheese and half a pack of almonds – and just took a break. At this point I was OVER the whole Vegas thing and searching one-way flights back home…

Low Carb Snacks

I felt refreshed after a rest, and ventured out yet again to find dinner later that evening – this time in flip flops. 🙂 LOL.

I decided on the Buca Cafe Italiano in Bally’s, and ordered a bunless burger for $29.61 (“A burger please, topped with mozzarella & sauteed mushrooms, and no bun – with broccoli on the side instead of fries.”)

Low Carb Vegas Meal

I scrapped the lettuce and onion, and chopped the rest of it all up together to try to make an interesting meal out of it (lol):

Low Carb Dinner in Vegas

Monday ended with 1,151 calories, 21 net carbs… and very tired feet. 🙂

Day THREE In Vegas…

For breakfast I decided to just snack on things I had in my room. I was SO grateful for my own sugar free coffee creamer and the low carb snacks I brought with me!

I only ended up eating 1/4 cup of pecans though – and saved the bar for later. I was not faring well at that point, and pretty much just wanted to go HOME. 😛

Easy Low Carb Snacks

For lunch I decided to try the Buca buffet, which is where I had the awesome bunless burger meal the night before. Here’s a photo of me on Day 3. 🙂 I was SO determined to stay strong, eat healthy, and NOT let Vegas beat me -lol.

Unfortunately the Buca Cafe buffet was lame. The only thing keto (low carb) they had on the bar was this turkey – and plain salad. Blah. I decided to keep walking, and hit the Le Village Buffet ($30) in the Paris Hotel instead.

I found LOTS of low carb food!! 🙂 🙂

Vegas Buffet - Eating Low Carb

I was famished, so I loaded up three plates. Thank goodness for my past life as a waitress! haha. I got prime rib, ham, pork, chicken (I think?!), smoked sausage & kraut, shrimp, goat cheese, mozzarella, cucumbers, mushrooms, zucchini, asparagus, cauliflower, creamed spinach…

Low Carb Vegas Buffet

This is ridiculous – I agree!

My third full day into this trip, knowing full well how long it took to get from Point A to Point B in search of healthy low carb food options, walking around hungry and cranky (lol)… I sat there and felt a little stressed – or pressured – to eat as much of this food as I possibly could. And not just because of the price…

It took me FOUR HOURS from the time I threw on a sweater and left my room, to finally have lunch and get back to my room. FOUR HOURS. Partly because Bally’s concierge said the Buca buffet started at 11am (I had called down to confirm).

Not true – it opens at Noon. 😐 So I walked around for an hour waiting, only to discover they had hardly ANYthing low carb on their buffet (mostly pasta). Then I had to trek to the Le Village Buffet in the Paris Hotel, wait in line for a table, then go through a long and slow food line (full of gross people) to get food – and eat it.

Truth: I ate until I was sick. I was already stressed, and I did overeat – knowing I had to go through all of this again the next time I got hungry – so I ended up with indigestion, and just plain old misery.

I only ate maybe 1/3 of what you see on the plates above. The food was cold, and most of it tasted odd – not like “real food” somehow. Tasteless, cold, not much flavor. The best thing on my plate was the creamed spinach. That was YUM. 🙂

I felt sick for awhile, and went back to my room (4 hours later, right) and crawled back in my PJ’s for hours – until I stopped burping. 😛 lol…

I finally got up (and dressed up in my fancy 5″ heels, no less!) because *sigh* I was starting to feel hungry again. 🙁 I was at a point where I DREADED that feeling. The worst of it was that I felt like I had to work so hard just to “do meals”. I’m not used to “obsessing about food” – or even having to think about it that hard!

I tried to find friends to eat with. I was there for an industry event with hundreds of my peers, after all! No luck. I wandered around waiting for a response, and finally just went to dinner alone (again). I decided to try the Buca Cafe Buffet in Bally’s ($30) – again, what was I thinking?!

It sucked. I had (tough) prime rib with veggies:

Low Carb Dinner in Vegas

The vegetables were kinda dried out too. It was gross.

I went to bed hungry for the 4th night in a row, but happy – that I was leaving. 🙂

Traveling stressed, on hardly any sleep at all, and “winging it”… is not a good idea.

It’s one thing if you’re just roaming around Vegas with no agenda. I was there for work though, and on a schedule.

Everything is so spread out, and they strategically put the reasonably priced fast food options (ugh!) on the opposite end of the hotel (double ugh! lol).

If you ever find yourself in Vegas as a diabetic, or on a low carb diet for any reason, I hope my story has proved helpful to you. In closing, here are some tips that will come in handy for YOUR trip:

Tips For Eating Low Carb In Vegas:

  • Get a room with a coffee maker and mini-fridge.
  • Pack low carb snacks, or stock up when you get there.
  • Scout out your low carb food options in advance!
  • Wear your walking shoes – everything is a HIKE.
  • Plot the buffet times within walking distance.
  • Or: Screw it – get back on track when you get home! lol


Lynn Terry - Traveling Low CarbIf you do plan to go to Vegas, do your research online and map out your hotel in advance – get to know the food options there before you even go.

You WILL get hungry, and you need to know where you can grab a quick (healthy) bite to eat.

Plan your meals with as much seriousness as you plan your excursions and entertainment. 😉

I honestly cannot believe I survived this trip… low carb.

This was a serious struggle for me.

I was in tears more than once, and totally miserable. I could NOT have done it without my amazing low carb family online, and the phone support (lifeline!) of my two best friends. To all of you who trekked this trip with me (virtually)… THANK YOU.

I appreciate your recommendations, support, research & encouragement so much more than I can say!

And by the way…

I came home weighing less than when I left. 🙂

Stay tuned for my next post to find out why I did NOT eat low carb on the trip home, what I DID eat (and why), and what I’m eating now…

My next trip is to San Diego, in just a few short weeks, which (thankfully!) is somewhere I KNOW I can eat low carb – easily. 🙂 lol *cheers*

*Update: See My Comment Here 😉

Lynn Terry,
aka @LowCarbTraveler

instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb



About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
This entry was posted in Low Carb Restaurants, Travel Reviews. Bookmark the permalink.


28 Responses to Eating Low Carb In Vegas – What I Learned (The Hard Way!)

  1. Amy says:

    I’ve never been to Vegas, so this may prove to be a futile suggestion, but do they perhaps have a grocery delivery service? I know you were only working with a mini fridge, but you might have been able to order strawberries, cottage cheese, salad greens and maybe precooked chicken and have on hand as backup. It’s something I’ve done in the past while traveling and has saved me from the temptation of just giving up and eating the high carb options around me.

  2. Brenda Poe Flack says:

    Great Job! I wonder if had ran into a casino and asked a few “hard-core”gamblers if they could have helped you locate good, cheap food. They want to save money and time to keep on gambling! 🙂 lol

  3. Val says:

    The best thing to do when traveling to Vegas (or any city for that matter) is to check out Yelp and read the reviews. We usually eat off the strip for breakfast/lunch and splurge on a nice dinner at one of the hotels. Either take a cab or do like we do — rent a car for like $20+/day. Cheaper than a cab and you have way more options!

  4. Leah says:

    I avoid going to events in LV for many reasons… Eating healthy is one of the biggies.
    I’ll go to dinner with you in San Diego – there are lots of options (even found a reasonably priced sushi place last year) tho we will get our walking mileage in unless we call Uber!

  5. Lesley says:

    You poor dear, thanks for documenting as a warning for the rest of us!

    I usually fast when traveling by myself. Conferences generally have coffee, which I drink black. I bring along a container of coconut oil to swallow at bedtime. (Bring it cold to get through security and store in hotel fridge.)

    If the timing works out I check Yelp to find a great steakhouse, take an Uber and enjoy a huge steak, with real butter, and a side of broccoli and/or a salad.

  6. Brenda Coulter says:

    Forgive my Monday morning quarterbacking, but after realizing it was THAT difficult to find good low-carb food, you should have climbed into a taxi and said, “Please take me to the nearest grocery store!” Even if it was miles and miles away, surely it would have cost you less in time and money (yes, even including the taxi ride!) than all that frustrating food-foraging you ended up doing. And you could have loaded up on deli meats, cheeses, and cold veggie salads to stuff into your hotel fridge.

  7. Diana says:

    Lynn…first, I have to say…YOU LOOK AWESOME GIRL!!!!! Man…you motivate the heck out of me :))) With every pic, I swear you look younger and younger!!! Second, I’m so sorry Vegas was difficult :/ i would have been sooo frustrated too!!! I’m so proud of you!!! Thanks for posting your life and lc woe with us….your such a blessing to me…hugs!!!!

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  9. Lynn Terry says:

    In hindsight, I could have done so many things differently – had I known in advance how difficult a trip it was going to be.

    I was on a schedule (there for work) and trying to be at certain places at certain times in a limited area – and also planned to eat with peers that were there (which sadly did not work out, so I ate alone – every meal!).

    I also had no microwave and a very small mini-fridge (full pretty quick with just a few waters, lol). And I needed REAL FOOD (hot meals, vegetables) just to keep going. 😛

    I had cheese, turkey, water, pecans, almonds, Atkins bars etc in my room. You just can’t go full speed for 4 days on snacks alone. 😉

    So yes, there are tons of options. And Vegas can be fun if you’re with friends. Not so much if you’re expecting to be with friends or at least peers – and spend all of your time trying to make those connections (unsuccessfully) and hunting down food options in between. Blah.

    I did not want to venture out alone, not after my experience flying in – and previous experiences there. The night I flew in was chaos, with thieves running in stealing luggage off the carousel at the airport. It was madness with distraught families everywhere. There were pissed off cabbies and shuttle drivers – it was a tense night, with sirens going off everywhere.

    My first trip to Vegas I walked across the street to a Walgreens, and was accosted by a transvestite. They are not as cool in real life as they are on TV, by the way (lol). Needle marks, hair matted to her (his?) head, very aggressive. 😐

    I did the best I could under the crappy circumstances, and just dealt with it.

    • Beverly Goulet says:

      I went to Las Vegas for business. A group of us, 4 women, decided to walk a couple of blocks for dinner. We were propositioned twice by different men who were very insistent that at least one of us take him up on his offer. We went back to our hotel and were told by the conference leaders to stay at the hotel for our safety. We ate dinner their and it was ridiculously expensive! If there is more training held in Las Vegas, I’ll stay home!

      • Lynn Terry says:

        I’m so sorry you had a bad experience too. It can be such a great city, and I had an amazing holiday trip with my children there one year – with no incidents at all, and lots of great low carb meals.

        I think it really depends on where you stay, how much time you have, and what your hotel offers…

  10. Barbara Froehling says:

    I know just what you mean. In Vegas I had to resort to shopping in the 7-11 / gas station type stores to find acceptable affordable food. You were diligent!!

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  15. Kelly Zarcone says:

    You are an inspiration! I am a lot like you – except that I have Celiac’s disease too so I also need to be gluten free. At least with Celiac’s, I am used to thinking ahead when it comes to food.
    I am staying at the Venetian and plan to ask for a fridge. I paid $200 for ambassador status with IHG, so it would be nice it that bought me a little courtesy in the mini fridge department. Otherwise, I know it is something like $25 per day. Silly as it is, I actually have a travel Keurig that I bring with me because, like you, I really like my coffee in the morning. I am also bringing a hot plate and small skillet – your experience has convinced me.

    The plan is to stop at the grocery store on the way in and get eggs, salad & veggies, deli meat, water, cheese, and cream for my coffee. I am bringing low carb dressing (checked luggage), bacon bits, monk fruit sweetener, and almonds. I am good with having omelettes/eggs and coffee for breakfast, salad w/ deli meat and veggies for lunch, and steak dinners with friends. I am tempted to bring Apple Cider Vinegar in case I go a little over in carbs but I am afraid the bottle will break. My boyfriend is on board with the food situation – so that is a big plus. I have relatively pricey low carb dark chocolates for emergencies. I may cave once in a while and ingest high carbs but I am pretty sure I will be sorry if I do.

    I have only been in ketosis (mostly) for about 4 weeks but my skin looks better, I’m almost never hungry, I have more energy/feel clearer thinking, and I am down almost 10 pounds. I don’t think a cheeseburger with gluten free bun is going to be worth it to me if I have a skin breakout and feel sluggish and hungry.

    Thank you for sharing your experience – I am headed to Vegas in 2 days and I will be better prepared thanks to you!

    • Lynn Terry says:

      I’m so glad you found this helpful, Kelly. 🙂 How did your trip go?? Smart preparations!! I also travel with a small keurig, lol. I love it. 🙂

  16. Jenni says:

    I live in Las Vegas and was really shocked that you had such a horrible experience. The buffets on The Strip are very expensive. If you come back, check out a little place just off The Strip called Ellis Island. They have great steak for under $10. It’s some of the best steak I have eaten anywhere. Also, Amazon Prime Now does deliveries that take under two hours. And forgo the cabs and catch an Uber to where you need to go for a fraction of the price. I’m glad you stayed on track while you were here. It’s a lovely city with lovely people and it sounds like you had a terrible experience. And that’s a travesty!

    • Lynn Terry says:

      I agree Jenni – I’ve been to Vegas so many times, and always had a great experience before. 🙂 I do love it there! Unfortunately on this trip I was stuck between two hotels with miles of walking on a tight work/conference schedule that just made it incredibly difficult. 😛 lol…

      With more time and less of a hectic schedule, I would have had no problem – like other trips in the past where it’s been a breeze. 😉

      When I’m back in Vegas for work we’ll have to meet up at Ellis Island and enjoy one of those awesome steaks together!

  17. Jessie Sams says:

    I live in Las Vegas too and am so sorry for your awful experience! Unfortunately anything on the strip is going to be super expensive. Jenni is right – Ellis Island is very good! And there are lots of restaurants off-strip that would be more keto friendly! And cheaper too. Traveling and eating at friends houses have been my biggest challenges. I am getting ready for my biggest challenge yet, a week long cruise. Not that there won’t be plenty of keto options but the temptations will be awful. Thinking wine, desserts..:-)
    I found this blog looking for a keto restaurant here in Las Vegas. No such thing yet! Good luck with your next trip!

    • Lynn Terry says:

      Hi Jessie! Thank you 🙂 Yes, it’s easy to find low carb options practically anywhere when you’re traveling or on vacation. But I agree with you – eating at friends or family’s houses can be a real challenge.

      I will often eat before I go, bring a dish, help serve before & clean up after, play with the kids or pets – or all of the above. 🙂 haha

      Have FUN on your cruise! Consider what you’ll be wearing and how you want to LOOK and FEEL on the cruise. That would be the last place I’d want to feel bloated and lethargic. 😉

      For me, vacation or trips or cruises is when I want to feel LEAN and energetic and HAPPY. If I’m going to eat junk, I’d rather do that at home in my fat pants. 😉 lol *cheers*

  18. Tj says:

    There is a mon ami Gabi in the Paris, good food, at the same price as dinner buffet. Also, great buffet at Bellagio (right across the street and all the smoked samon you can eat), and Caesars (cadi corner to Ballys).
    Paris has a 24 hr cafe with lots of big salads. We stay there every year and like it.

  19. Noel Anschutz says:

    How did you get fitness pal to show you net carbs!

  20. Sarah Lee says:

    Next time in Vegas, check us out for the “easy” way. We’re on IG, @ketomealprepLV
    I believe we are currently the only keto meal prep company in Las Vegas.

  21. Anne Brodie says:

    Oh my! Second day at Bally’s right now and having all the same experience!! Even when I pay a lot for a meal there is not enough fat. I was planning to try that expensive lobster salad today and am so thankful you shared that photo. I brought some nuts and bars but nowhere near enough. I will hit the CVS for protein shakes and more bars. You are motivating and look and sound wonderful!

    • Lynn Terry says:

      Thank you, Anne! There were a lot of great suggestions in the comments here too so hopefully those proved useful as well. The next time I fly to Vegas I will definitely go more prepared, lol. 😉 Have a great rest of your trip!!

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