#like. i want to go to chick fil a for the first time or KFC or someplace w really fatty foods. like. goddamn
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KFC Wants You To Be Horny For Colonel Sanders
2020 has been a hell of a year for mascots. Mr. Peanut was killed, then resurrected as a rapidly-aging child. Toucan Sam became CalArts-ified. Ronald McDonald and the Burger King made out. It shouldn’t be much of a surprise that the mascot world has one more punch to pull before the year is over.
In a move that I truly hope no one saw coming, KFC has partnered with Lifetime to produce A Recipe For Seduction. Picture it: a young woman is about to be coerced into an arranged marriage when suddenly a hot new personal chef comes along to spice things up. And by “things” I mean chicken, because it’s Harland Sanders, played by Mario Lopez. The 15 minute long feature was released on December 13th, and can be viewed on Lifetime’s website free of charge and without having to make an account. (Could you imagine if they expected you to pay to see this thing?) The whole thing is rife with Lifetime Original Movie tropes (mother who always knows best, gay best friend, drama involving cell phones, getting knocked out by a light hit over the head), and in its hypercondensed state becomes a parody of itself. Which is a good thing, because again, this is the Colonel Sanders Lifetime Original Movie. They knew what they were making and treated it as seriously as it deserved. I don’t know if I can wholeheartedly recommend watching it, but I also can’t say I regret watching it for this article.
The most troubling thing about this is the revelation that KFC wants people to be horny for the Colonel. And there’s a whole Kentucky Fried Chickenatic Universe of media saying so.
In 2017, the romance novella “Tender Wings of Desire” was published. The official excerpt describes the protagonist as being suddenly “swept into the arms of Harland, a handsome sailor with a mysterious past,” as she struggles to find her way in life. It also credits Harland Sanders himself as the author, although author Catherine Kovach has since revealed herself as being the true auteur in the Q&A section of its GoodReads page. Her replies to various people saying “Hey, what the fuck?” can best be summed up as “Yes, I wrote this. Yes, I stand by it. Yes, it is absolutely ridiculous and should not be taken seriously.” Someone else in the Q&A section revealed that this was released as a Mother’s Day promotion, because… this is what mothers want?
The majority of reviews are 1 or 2-star, which at first made me think these people just didn’t “get it,” but after actually reading their critiques I saw that their problem was that the writing is apparently very bland and nowhere near as tongue-in-cheek as we were all hoping it would be. There is at least one 4-star review that contains, “I laughed, I cried, I smiled as they set sail for their chicken empire in America,” (Apparently it’s set in Victorian England? Because that’s where all the great romance novels are set?) so at least one person enjoyed it.
Then, in 2019, they hit us again with the dating sim “I Love You, Colonel Sanders!” which despite being free on STEAM I just couldn’t bring myself to play. But pretty much every Youtuber did a playthrough of it at the time, so I figure watching one of those is probably close enough. You play as a student who is late to your first day of culinary school, where you meet Colonel Sanders, a robot student, an unnamed student that eats something so bad that they die and are represented by a bedsheet-ghost for the rest of the game, and a dog professor. Just like real culinary school. Game play includes answering questions like “what flavor dog treat does the professor want” and “if Train A leaves at 7:15 and Train B leaves at 8:47 should you wash your hands before cooking,” and the wrong answer is an immediate game over. The art style ranges from Jojo’s Bizarre Adventure to Ouran High School Host Club and every anime style in between. While some critics panned it as being an obvious marketing stunt (like, no shit?) or even as a disservice to the dating sim genre, the STEAM reviews are “Very Positive,” so at least more people appreciated this attempt at a sexy Colonel.
But that just raises the question: Why has KFC decided this was going to be their branding? Sure, KFC has been losing market share as Popeys and Chick-fil-A (ugh) have recently been expanding nationwide, and was all but left behind when the latter two were having their chicken sandwich war. They had to do something to make people pay attention to them. But was trying to get people hornt over their mascot the right way to go about it? Are they trying to distance the Colonel’s image from the real life Harland Sanders, who was a serial womanizer and cheated on his first wife, and instead portray him in a much more “desirable” light? Who is their target audience for this? The romance novel and the Lifetime feature probably have a considerable amount of overlap, but the dating sim is definitely for a younger, weeb-ier demographic. Does this have anything to do with troglodytes on 4chan and Reddit getting horny over the Wendy’s mascot? (Who is 8, you fucking creeps.)
We may never have all the answers for all of these questions. I just hope I don’t get as burnt out on the KFCU as I did the MCU.
#food#food media#KFC#a recipe for seduction#i love you colonel sanders#also i somehow went this whole time without saying 'finger-lickin-good'#wait this one doesnt have any links in it#why did it get shadowbanned
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ASK ME THINGS
Stolen from @celadon-city
1. Are you and your childhood best friend still friends? Of course, but I consider her my sister.
2. Do you have any pets? Yes, I have a German Shepherd Mix named Shadow.
3. What’s your favourite fast food restaurant? It's according to what I'm hungry for:
Chicken Sandwich = Chick Fil A
Fries = McDonald's
Hash Browns and Orange Juice = Jack in the box
Soft Tacos = Taco Bell
Fried Chicken = KFC or Church's
Pizza = Domino's, Pizza Hut, or Papa John's
Cinnamon Buns = Cici's Pizza or Pizza Hut
4. Do you live where you were born? Yes, I was born and raised in Texas.
5. Do you play any sports? No, not currently. I did soccer, track, cheerleading, and gymnastics as child though. Tried for Volleyball in High School, but transferred schools before I even made the team. I enjoyed Soccer the most though.
6. Have you ever been dumped/have you ever dumped somebody? Yes, I have been in both situations.
7. What was your favourite tv show when you were little? I had 3 favorite TV shows: Teletubbies, Yu-Gi-Oh, and Meerkat Manor.
8. What’s your favourite band/who’s your favourite singer? Aaliyah.
9. How long have you been on tumblr for? I only joined Tumblr because it was assignment in my English class back at my University. Now, I'm created a new account for more creative view about myself.
10. Have you ever dyed your hair? Nope.
11. List your top 5 favourite songs.
First Burn, Zombie Song, Crush, Petty, and Try Again.
12. Have you ever failed a class in school? Yes, I got my first D in college.
13. Do you have a big family? Yes.
14. Have you ever broken a bone? No thankfully. 😌
15. If you could change one thing about yourself, what would it be? Embraced my femininity when I was in High School.
16. Do you have homework to do right now? No, I took a break from school to help out my parents.
17. List your top 3 favourite movies.
Emperor's New Groove, Happy Feet, and Beauty Shop.
18. Are you single? Nope I'm taken my bae and husbandos. Lol I'm such a weeb. 😝
19. Are you stressed out about anything right now? Not at the moment.
20. What book are you reading right now/what’s the last book you read? The last book I read was "Go For It, Nakamura!". The main character is just so adorkable. I recommend people read it as their first introduction to the genre of Yaoi.
21. Do you know any languages besides English? I know some of the basics of Spanish, but not enough to make conversation. Only know keywords in Korean, Chinese, and Japanese.
22. Do you like where you live? Yes, but I despise my current president. 😒
23. Have you ever been out of your country? If so, where? No I haven't, I tried for my oldest brother's wedding reception, but we only had a way ticket to no where because of the weather. It was cruise ship we were on.
24. Do you have a crush on anybody right now? My bae and husbandos~. 😍😍😍
25. Have you ever snuck out of your house? Nope.
26. What was the name of the last song you listened to? Beyonce- Formation
27. What would be a deal breaker in a relationship to you? Lack of Honesty.
28. What’s your favourite thing about yourself? I'm kind-hearted.
29. Are you a virgin? Nope, I lost my virginity to ex, but I did keep my virginity until I was out of High School, which shocked all of my classmates.
30. Do you think you’ll ever want kids? Of course! I've always wanted to be a mom with or without biological children.
31. Do you get drunk a lot? Nope.
32. Have you ever gotten drunk? I have drunk alcohol before, but not to the point that I have a hangover in the morning.
33. Do you go to parties? Not really, but the last party I went to was a Halloween party at my best friend/sister's boyfriend's house and I had fun.
34. What’s your most embarrassing moment? Living in a college dorm having a my roommate walk in on me taking a bath multiple times.
35. What are you most stressed out about right now? Nothing right now.
36. Do you have a crush on any of your followers? Yes, my bae~.
37. What are you doing on the weekend? Nothing, but the internet. Lol.😏
38. Top 5 favourite blogs? Lily Orchard, Sketchy the Changeling, AriaArchives, YuuriVoices, and Honeycrisptales
39. What’s your favourite tv show? Currently, Gakuen Babysitters, because Adorable Babbus~! 😊😊😊
40. What would be the first thing you would do if you knew there were no consequences? Torturing my ex to the point that he begs me to kill him.
41. What are you most excited for right now? Seeing my bae for the first time~. 😍😍😍
42. If you could live anywhere in the world, where would it be? With my bae~.💕💕💕
43. Do you have trust issues? Yeah.
44. Are you religious? Nope, I'm actually agnostic. I like the concept of a higher power/God, but not the contradictory beliefs about them.
45. Rant about somebody who you hate right now. Not in the mood.
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9 thoughts on Trump serving Clemson fast food
The champs went to the White House three months earlier than usual, where they discovered Big Macs on silver platters.
1. Fast food is a vital part of the American story. But this is cut-rate fast food.
First of all, you are not dealing with a writer who considers himself above much of anything. I blog for the people, with Chick-fil-A frosted lemonade in my other hand at this exact moment. This post about Taco Bell is one of this company’s best posts.
So it is not with snobbery, but with disappointment, that I say the head chef’s basic-ass McDonald’s and Wendy’s selections betray a lack of imagination.
You could make these athletes feel like they’re back home in South Carolina by giving them Bojangles. You could welcome them to DC by giving them Five Guys.
Instead, with exactly as much cost and effort as either of those curations would’ve required, you served them a meal they could’ve gotten almost literally anywhere on earth.
Ignore geography, even. Just go for quality. DC has Shake Shack, Popeyes, Chipotle, Checkers, Panda Express, and so on, all of which are vastly superior to a basic McDonald’s sandwich.
2. Such a novice fast food spread might feel like it suggests a lack of familiarity with the modern working person.
Of course a person who’s never had to eat fast food only knows the absolute basics. “This is what people without chefs eat, right?”
3. Except Trump really does love a specific kind of fast food: the very biggest brands available.
View this post on Instagram
Celebrating 1237! #Trump2016
A post shared by President Donald J. Trump (@realdonaldtrump) on May 26, 2016 at 2:29pm PDT
He likes McDonald’s — partly because it’s so huge, it probably doesn’t intentionally contain poison — and pounds Diet Coke like a football coach inhales Red Bull. He likes his steaks burnt with ketchup. Going healthy means replacing KFC chicken with mashed potatoes, a different item KFC serves.
Love to be ruled by the kid from Blank Check pic.twitter.com/9iPJYZu5If
— Sean O'Neal (@seanoneal) January 14, 2019
The man did a Pizza Hut ad with one of his ex-wives.
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He is deeply about this mass-produced life.
4. All the BUSINESS! in his brain is probably what leads him to just go with whatever is the most popular.
“Billions and billions served” must mean McDonalds is good, right?
5. And there’s a larger BUSINESS! angle here: the timing of Clemson’s visit.
Of late, college football’s national champions have usually visited the White House in mid-April, around the end of spring practice. Last year, Alabama visited Trump on April 10. So why is Clemson already there three months earlier than usual?
One theory: this aligns Clemson’s visit with the record-length government shutdown, setting up the following statement by spokesperson Sarah Sanders:
The President wanted to host a fun event to celebrate the College Football National Champion Clemson Tigers. Because the Democrats refuse to negotiate on border security, much of the residence staff at the White House is furloughed – so the President is personally paying for the event to be catered with some of everyone’s favorite fast foods.
You can see that messaging in the pool report on Trump’s answer to a line of questioning about whether he prefers McDonald’s or Wendy’s:
They had a fantastic game against Alabama and they’re all here. They’re right outside the room and I think we’re going to let you see them. But I’ll bet you, as much food as we have — we have pizzas, we have 300 hamburgers, many, many french fries, all of our favorite foods — I want to see what’s here when we leave, because I don’t think it’s going to be much.
The reason we did this is because of the shutdown. We want to make sure that everything is right, so we sent out, we got this. And we have some wonderful people working in the White House. They helped us out with this. And I will say the Republicans are really, really sticking together. It’s great to see it because we need border security. We have to have it. We have to have it. No doubt about it, should have happened 30 years ago, 20 years ago, 10 years ago. And it’s going to happen now, going to happen now.
Thank you very much everybody.
Getting to blame the rival politicians for the government being broken and getting to be the guy who personally swooped in to provide dinner to student-athletes? What a fortunately timed visit by Clemson.
When you shut the government down but promised you'd cater pic.twitter.com/JarILzENH5
— Simply TC (@BienSur_JeTaime) January 15, 2019
6. Clemson players seem fine with all this, if for no other reason than it’s hilarious.
QB Trevor Lawrence loves Chick-fil-A, DT Christian Wilkins loves Krispy Kreme, the team’s made a tradition out of eating Papa Johns, and they’re college students.
I mean you’re not just gonna NOT eat the Big Macs stacked in a pile right? https://t.co/nsWC0ptCvi
— Matt Bockhorst (@MattBockhorst) January 15, 2019
Eating a room temp sandwich from a still-moist cardboard box is regular college behavior, but getting to do so on the most powerful government’s top china?
You are now eating one of the funniest meals in human history.
What a moment.
the best part is they broke out the good plates for these extra value meals. they're gonna be drinking coke out of goblets. this is a story those young men will tell forever.
— Bomani Jones (@bomani_jones) January 15, 2019
7. Many have compared Trump’s spread to the meal in Talladega Nights ...
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... but here, it’s important we note the reference to a different Ferrell-Reilly scene. Putting a lukewarm Big Mac on one of the world’s most prestigious plates is wearing a tuxedo to a job interview in some dude’s closet.
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8. The whole scene does feel like it’s nearing a metaphor on the NCAA piling up billions while only allowing the talent to partake in things like book money and bowl game gifts, but I’ll spare you that at the moment.
Photo by Chris Kleponis-Pool/Getty Images
9. Anyway, let’s just be glad he didn’t force anyone to eat KFC.
Even an age as cruel as this one has its mercies.
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Your Best Low Carb Fast Food Options: A Guide for Keto on the Go
Let’s be real for a moment: you’re not always going to have a home cooked meal prepared and waiting for you.
Sometimes you need to depend on a fast food chain to keep hunger at bay, scanning the menu for a healthy option.
However, when you add in a highly restrictive diet like Keto, Paleo or low-carb, the task can seem impossible.
“Forget it. I’m screwed. Order me a burger and chocolate shake and I’ll get back on track tomorrow.”
WAIT!
You don’t have to throw in the towel quite yet.
Just because you pulled into the drive-thru doesn’t mean I’ll let you fall off that low-carb wagon. In this Guide, I’ll tell you exactly what to order so you can stick to Keto. And a couple other options in case my first suggestion isn’t jiving.
To start, let’s discuss some general tips when ordering low-carb at a fast food chain. Or you can click below to jump to any specific restaurant, in case you are reading this in line and need to make up your mind quickly.
Don’t fret, instead click here:
Boston Market
Burger King
Chipotle
Dunkin Donuts
McDonald’s
Starbucks
Subway
Wendy’s
Quick Tips for Low-Carb Fast Food Dining
If you’re interested in learning about the Keto Diet, make sure to read our MASSIVE guide on the subject. We have included everything but the kitchen sink in the article. And in the next update, I’m getting that sink in there.
Personally, I don’t think carbs deserve the bad rep they currently have, as I lay out in our “How to pick the perfect diet for you” article – but that’s neither here nor there.
Instead, we’re gonna tackle it as if you’re somebody that thrives under a low-carb environment but has to eat fast food for whatever reason!
Keep these rules in mind for dining out while following a low-carb diet.
Ditch the bun. Oftentimes, making a low-carb meal at a restaurant is as simple as saying “no bun please.” And really, it’s pretty much required if you’re following Keto. For example, including the bun on the McDonald’s Double Quarter Pounder adds an extra 30 grams of carbs. Some forms of Keto recommend 20 grams of net carbs (total g of carbs minus g of fiber). Lettuce wraps are your friend.
Focus on meat, veggies, and cheese. Carbs can creep into all sorts of items in fast food. Take an order of coleslaw from KFC. Sure, there are veggies in there all right. But it also has a lot of carbs, 14 grams for one serving. 10 of which, is sugar! Order simple things like meat, veggies, and cheese, which will generally have less hidden carbs.
Avoid fried or breaded food. You would think that fried would be fine with Keto, because of the fat involved. However, they’ll add flour into the mix (meaning carbs) so stay away from mozzarella sticks or fried chicken. Grilled over fried, everytime.
Salads can be problematic. If you find a salad that’s just veggies, meat, and cheese, go all in! However, you’ll run into trouble with the added croutons, dried fruit, or sugar covered nuts. Be careful and check ingredients. Also, the dressing can be loaded with sugar. Speaking of dressing…
Condiments on the side. One packet of Honey Mustard Sauce from Chick-fil-A has 10 grams of sugar. That could be a lot of your carb allowance for the day. Ask for all sauces and dressings on the side, and stick to fattier options like Caesar, ranch, and oil when you can. Chick-fil-A’s Garlic and Herb Ranch sauce only has 1 gram of carbs per packet.
It’s okay to special order. Often times the low-carb solution at a fast food joint is there, you just have to ask for it. “Can I have the chicken salad, but instead of the normal dressing it comes with, can I just have ranch?” Restaurants want to help you. It’s okay to ask for what you want. You are special.
Consider these above highlights for navigating fast food under a Keto Diet or low carb diet. Want to be told exactly what to order? We got you.
In line? Staring at the menu and can’t figure out what’s low-carb?
Order the following, just make sure you look at both calorie intake along with carb count!
It’s not gonna help much if you stick low carb but eat 5,000 calories worth of fast food! So make sure the calorie count fits into your daily allotment whenever possible.
Low-Carb Options at Boston Market
Because you choose your sides here, it’s relatively easy to get a meal at Boston Market that will comply with Keto. They also have a nutrition calculator online to help with macro ratios. However, Keto at Boston Market does mean you are going to have to pass on the dinner roll or side of cornbread. Pick the following:
Our Low-Carb Favorite:
Three-Piece Dark: Lot’s of protein, decent fat, and no carbs.
Calories: 300
Protein: 37g
Net Carbs: 1g
Fat: 16g
Green Beans: Keep it simple.
Calories: 90cals
Protein: 1g
Net Carbs: 4g
Fat: 5g
Fresh Steamed Vegetables: Following our “simple” strategy.
Calories: 60
Protein: 2g
Net Carbs: 4g
Fat: 3.5g
Other Low-Carb Recommendations:
Turkey: Lot’s of protein, but less fat than the chicken order.
Calories: 230
Protein: 43g
Net Carbs: 0g
Fat: 6g
Caesar Salad: While it has some carbs, it’s not considerable when weighed against other options.
Calories: 150
Protein: 3g
Net Carbs: 6g
Fat: 13g
Low-Carb Options at Burger King
The name of the game at Burger King is “no bun please.” Luckily, their nutrition calculator lets you customize your order, showing you exactly how many carbs you’ll save by removing the bun. For us nerds who love data, that’s awesome. Although I’ll gripe that this customization functionality doesn’t work on BK’s salads.
Our Low-Carb Favorite:
Double Cheeseburger (no bun, no ketchup): It’s simple, but simple works. You’re basically getting meat, cheese, and a pickle.
Calories: 250
Protein: 20g
Net Carbs: <1g
Fat: 19g
Garden Side Salad (no croutons): We’ll make up for the lack of veggies here.
Calories: 60
Protein: 4g
Net Carbs: 2g
Fat: 4g
Ken’s Ranch Dressing: The fattiest dressing they have.
Calories: 260
Protein: 1g
Net Carbs: 2g
Fat: 28g
Other Low-Carb Recommendations:
Grilled Chicken Sandwich (no bun, with mayo): In case you don’t feel like beef.
Calories: 270
Protein: 30g
Net Carbs: 2g
Fat: 16g
Low-Carb Options at Chipotle
Chipotle is a personal favorite of mine, as it’s one of a few chains where you are able to order a “paleo-ish” meal. That, and it’s easy to follow low-carb here. If there’s a Chipotle near you, it could be a great resource for a quick and painless Keto meal. Scope out Chipotle’s nutrition calculator here, which will cover any customization you can imagine.
Our Low-Carb Favorite:
Salad Bowl (with Carnitas): order it with Fajita Vegetables, Fresh Tomato Salsa, Sour Cream, Cheese, and YES for Guacamole.
Calories: 710
Protein: 34g
Net Carbs: 12
Fat: 51g
Other Low-Carb Recommendations: Stick to the Salad Bowl. However, go ahead and pick out any meat you’d like. Carnitas just has the highest fat content, which is why we recommend it for a Keto Diet. Steak and chicken are also fine.
Low-Carb Options at Dunkin’ Donuts
Proving that you can get a low-carb meal pretty much everywhere, we have Dunkin’ Donuts. As a nerd that grew up in New England, Dunkin Donuts will always hold a special place in my heart.
Granted, you won’t be ordering a donut (sorry). Also, for drinks, stick with black coffee or unsweetened tea. Everything else is a sugar landmine.
Our Low-Carb Favorite:
Sausage Egg and Cheese Bagel (no bagel): Sausage and egg are a breakfast staple. Plus, cheese!
Calories: 370
Protein: 16g
Net Carbs: 3g
Fat: 33g
Other Low-Carb Recommendations:
Egg, Sausage and Cheese Wake-Up Wrap: If you’re following a strict Keto protocol, stick to the sausage and egg bagel sandwich, sans bagel. If you have some leeway with your carb allowance, you might be able to get away with this wrap which will net you 14 grams of carbs. If the Carb Police arrests you for this one, I warned you.
Calorie: 290
Protein: 11g
Net Carbs: 14g
Fat: 20g
Low-Carb Options at McDonald’s
If one image is associated with fast food, it’s the arches of McDonald’s. In America, you’re never too far from one. Or really, even in most of the world. Can you be low-carb here? Yes! Plus, like Burger King, their nutrition calculator includes all the bunless customizations you can think up. I like that.
Our Low-Carb Favorite:
Bacon Ranch Grilled Chicken Salad (Use the Balsamic Vinaigrette listed below for a 9g carb meal): It’s mostly greens, grilled chicken and a little bacon. No customization required. Your salad comes in under 400 calories.
Calories: 320
Protein: 42g
Net Carbs: 6g
Fat: 14g
Newman’s Own Low Fat Balsamic Vinaigrette: The lowest calorie dressing found at McDonald’s.
Calories: 35
Protein: 0g
Net Carbs: 3g
Fat: 2.5g
Other Low-Carb Recommendations:
Double Quarter Pounder with Cheese (no bun, no ketchup): Lot’s of fat, decent protein, and little carbs. You can order any burger on the menu this way with similar results.
Calories: 590
Protein: 45g
Net Carbs: 4g
Fat: 43g
Artisan Grilled Chicken Sandwich (no bun; vinaigrette carb content is negligible so go for it): Not a lot of fat with this order, but very low-carb with a decent source of protein.
Calories: 160
Protein: 29g
Net Carbs: 1g
Fat: 4g
Sausage McMuffin with Egg (no muffin): I know, it seems sacrilegious to lose the muffin. However, it’s the only way to keep the order low-carb.
Calories: 340
Protein: 16g
Net Carbs: 3g
Fat: 29g
Low-Carb Options at Starbucks
At this point in civilization, there’s a Starbucks on the corner of every Starbucks. Which is good if you follow the Keto Diet, because you can make an order from this chain work. If you get coffee or tea, keep it unsweetened. If you want some cream, ask for “heavy cream.” They’ll give you the full-fat version they have in the back. With Keto, always go full fat.
Our Low-Carb Favorite:
Sous Vide Egg Bites, Bacon & Gruyere: The lowest carb count of the egg bite options. A great protein to carb ratio. Plus fat. Always fat.
Calories: 320
Protein: 42g
Net Carbs: 6g
Fat: 14g
Other Low-Carb Recommendations:
Chicken & Greens Caesar Salad Bowl: Greens, chicken and a fatty dressing. This will work in a pinch.
Calories: 340
Protein: 19g
Net Carbs: 7g
Fat: 25g
Low-Carb Options at Subway
It’s estimated that 18.5% of all fast food restaurants are a Subway.[1]The more you know. The good news is, it’s pretty straightforward to order a low-carb meal here. Every sub they sell can also be made into a salad, forgoing the bun.
Go ahead and ask for cheese (duh) and get plenty of veggies. Get ‘em. Also, bacon and guacamole are your Keto friends. For dressings? Stick with oil and vinegar.
Our Low-Carb Favorite:
Tuna Salad: This will give you the most fat for the fewest carbs. Plus, a solid serving of protein. Nutrition info below is with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing.
Calories: 500
Protein: 15g
Net Carbs: 7g
Fat: 45g
Other Low-Carb Recommendations:
Oven Roasted Chicken: If tuna isn’t your jam, go ahead and get the chicken. Follow the same idea as the tuna salad and grab it with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing. Also, feel free to add bacon and guacamole to increase your calories. Your nutrition info will look like this if ordered as above:
Calories: 490
Protein: 24g
Net Carbs: 11g.
Fat: 35.5g
Low-Carb Options at Wendy’s
I’ve always been amused by Wendy’s, probably because they make square burger patties. Wendy’s, you cray. You can also get a decent low-carb meal here.
Our Low-Carb Favorite:
Southwest Avocado Chicken Salad: It is nice not to have to special order anything. Go ahead and eat this salad as is. Lots of fat and protein and low-carb(ish).
Calories: 600
Protein: 42g
Net Carbs: 11g
Fat: 41g
Other Low-Carb Recommendations:
Baconator (no bun, no ketchup): If a salad isn’t what you’re after, a meal of bacon, meat, and cheese can keep you going. I wouldn’t recommend this all the time (see the calories), but the beauty of Keto is, a pile of meat and cheese can get you by.
Calories: 760
Protein: 53g
Net Carbs: 2g.
Fat: 60g
Eating fast food doesn’t mean you have to give up on keto or low-carb
Just about anywhere you go can offer you a low-carb meal. We just covered 8 popular restaurants and provided exactly what to order to stick with the Keto Diet.
Even if you find yourself at a restaurant not covered in our guide, DON’T PANIC!
Stick to the advice at the start of this Guide, and remember, it’s okay to request a special order. The staff at restaurants want to make you happy, so good ahead and tell them what would make you happy.
The good news is, this is getting easier and easier. As the Keto and the low-carb trend continues to skyrocket in popularity, more and more chains are working to accommodate.
Go ahead and let the store know about your low-carb requirement. They’ll listen. And the next time you stop by, there might be something on the menu specifically designed to meet your needs. That’s how you end up with The Low Carb Thickburger at Carl’s Jr/Hardee’s. Capitalism at work!
Another note: If you’re following a low-carb or Keto Diet, my GUESS would be that you’re doing so for weight loss goals.
What can I say, I’m a mind reader.
Also, you look nice today.
No matter what nutritional strategy you pick for weight loss, navigating your food choices will be critical. As we say in our Guide on Healthy Eating, 80-90% of your success will depend on how you eat. Low-carb or non-low-carb, real food should be at the center of your fitness plan.
If this stresses you out, we can help!
If you find yourself on the road frequently, and constantly finding your health and fitness goals sabotaged by travel, a hectic life, or just being too damn busy, I hear ya.
This is why we launched our own private online coaching program that works with you to meet your goals! We help busy people like you to structure a complete life overhaul: handcrafted workout routines, accountability, mindset changes, and nutritional strategies.
We can help you be successful with Keto, or any other kind of diet. We can build routines and strategies for the weeks you’re traveling, and the weeks you’re home.
If you want guidance from a trained professional, schedule a free call with Team Nerd Fitness by clicking on the image below and see if we’re a good fit for each other!
Save this guide
Use this Guide as a resource. Something you can fall back on for a quick reference when you find yourself in a food court with no way out and your rumbling stomach is leading the way.
Bookmark this page your in phone and pull it up whenever you’re in doubt.
Don’t let a drive-thru derail your fitness goals. Often times what you order can be just as, if not more important, than where you order.
If you are following a low-carb or Keto Diet for a weight loss goal, hitting up a fast food joint doesn’t mean you have to abandon it. Stick to the orders of this Guide. If you find yourself at a restaurant not covered here, fear not! Reference the tips at the beginning of this article and you’ll do just fine.
We’d love to hear from you:
Any other restaurants you want us to cover as part of our Guide?
Interested in other fast food guides, like for paleo?
Let us know in the comments!
-Steve
PS: It should go without saying, that you probably shouldn’t live off fast food. But I get it, sometimes you have to do the best you can, with what you have, where you are. Just don’t consider this Guide as a pass to live life through a drive-thru window.
###
All photo citations can be found in this footnote[2].
Footnotes ( returns to text)
If you’re into weird business statistics, here’s a link to show you the most popular chains in America.
Photo sources: Model Train Display, Cookies, Navigators, Harry
Your Best Low Carb Fast Food Options: A Guide for Keto on the Go published first on https://immigrationways.tumblr.com/
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CAIR 37: I DON'T HAVE THE TIME To Do ONE MORE THING !!
In this episode, we look at why I don't have the time and you don't have the time to do one more thing.
Hey, everybody, welcome to another episode of ClickAI Radio. All right, who's got the time? You know, as I work across a lot of different companies, that is one of the common themes right from company to company. It's everyone's slammed everyone's busy, who has got the time to do one more thing, you constantly are struggling, each of us are with a I don't have the time or the energy or the resources to get things done. And the stuff that really matters. I would even add that that applies to this whole AI business. Right? Which is okay, fine. I got some AI insights, Holy smokes, don't have the time to actually do this. You know, think back to the last time you implemented something in your business, and it took longer than what you expected. That is a recurring theme across tons of projects, tons of companies. So how on earth?
Could it be any different with AI? You know, I've, I've always liked Ted, you know, Ted.com, I just love the format of they figured out sort of this formula of Hey, if you, if you do it in less than a 20 minute conversation, we seem to have time to watch one of those right or to listen to something that someone's prepared. That actually takes more work, doesn't it to actually get it small enough, in fact, wasn't a Mark Twain that said, Hey, I would have written a shorter letter, but that would have taken more time. So it actually takes more time to produce things in a more succinct way. So the question is, what are the things that we do take time for? I've come up with a moniker that I use to help me describe that I call it click time, a click time is seven minutes, right?
So I look at things in terms of click time units, am I willing to invest seven minutes of my time into something? And so as we've seen and applied AI to multiple organizations, we'll take a look at how many click times did it require of their time? And how many click times did it require for them to be able to then make a decision? You know, each of us wants to know what needs to be done, but in simple steps, and then you want to be able to get the guidance in a short time, and then move on with it. I was fascinated with this when I started to look at how much time did it take for us as humans to get through a drive through a drive thru restaurant right for fast food. So I started looking for some stats on that. And I found something interesting. This is from 2018 research.
There's some a little bit newer, but for whatever reason, I grabbed the 2018. One, our Here we go. So this is the amount of time that we're willing to invest. So right we make the argument, I don't have time, and yet we still spend our time on things. In what chunks do we do that? Well, this is in this is in descending order. In other words, the first one that I read off to you is the one that takes the longest. All right. Now what this means though, is that just because it takes the longest, right? It doesn't really mean that it's the worst drive thru, or could it also be a function of, hey, there's a lot of people that want to go there. It's probably something between the two of those, right? So for example, the one with the longest wait time in 2018. Now for the drive thru was McDonald's. It came in at four minutes and 33 seconds. That was the average. All right, so if you want those chicken nuggets or for me, it's the Egg McMuffin. All right, you're gonna wait four minutes and 33 seconds. That's less than a click time. All right, the next one is chick fil a four minutes and 21 seconds. And then we've got Carl's Jr. Four minutes and 13 seconds. And again, these are average wait times. party's four minutes and 16 seconds.
And then we drop we break the four minute barrier just like you know we did that with running the mile, right? We Break the four minute barrier, we've got Arby's, and Taco Bell come in about the same three minutes and 58 seconds. Wendy's comes in at three minutes and 46 seconds, which I have to say the frosty is, I'm really, I'm really, I really liked the frosty, especially when you dip the french fries in it, alright, anyway. And then we got KFC, three minutes and 39 minutes, Dunkin Donuts, three minutes and 21 minutes. And finally, Burger King coming in three minutes and 13 seconds. All right. So the average turns out to be three minutes and 56 seconds in order for us to get whatever that is that we're targeting going through the fast food line. All right, that's less than a click time. So I'm willing to invest time as a human least here in North America, to get through the line, so that I can get one of those items. So maybe I do have time, maybe maybe it's where I'm going to allocate my time. Now, one of the problems of some of the AI providers, as you probably know is that it takes a lot of time. In fact, in my previous podcast, I mentioned the effort, right, we looked at some some research and stats of the effort and the cost that it takes just to stand up the data science team to do this, right. It's massive, right? In fact, there's an SMB owner, it's too long of a time and effort before he can actually get any sort of results out of it. So I was reviewing a recent case study where a small to medium business had used an AI platform.
And this is a different platform than then what most of these are, in fact, this platform recently got some accolades. Anyway. So within 30 minutes of loading their data, and seeing the AI analysis, right, so after the models were built, okay, they identified $3 million in additional sales opportunities. Hey, that's like four click times right? Now, I have to admit, that's not a very common amount of time, right in order to get those kind of results so quickly, right. But it's also pretty amazing to see that kind of result as well. I'd say it another way, that's about seven times through the McDonald's drive thru. So that company, they went through for their chicken nuggets seven times. And in that period of time, they're saying, they got some AI insights that led them into $3 million of additional sales opportunities. Wow, that's pretty good return on your chicken nugget. All right. Now, if you were diligent, right, which you are as an SMB owner, and you do the work to run your business.
In the course of doing that, let's say that your critical business information was being safely and securely monitored by AI. And that you didn't really have to actually set up all that AI, let's say that the AI was working on your behalf. And then when the AI found something, then you'd be notified. And now you can use it as an augmented intelligence tool, which is really where AI fits in today's world, right? It's take all the good things you already know. And then you're going to take a few click times, right? A few times through that McDonald's drive thru, metaphorically, right? To look at that insight and see, is it relevant? Can I apply it? It may take you, let's say 10 times sir McDonald's drive thru, to be able to put the decision together to make a change in business direction. All right. That's might be not the norm. All right.
But in any event, when you look at what the big companies are dealing with, and there's a ton of time that they put into and massive teams, in order just to start getting those insights, you start realizing that as a small to medium business owner, you actually can compete against the large organizations by applying AI in a manner that allows you to allocate small time slices to get the AI guidance to increase your sales growth. Now, to learn more about this, I'm inviting you to join me on a webinar on this Thursday at 1pm. Eastern 10am Pacific, and I'll invite you to come register at ClickAI.com/BreakTheTrap.
ClickAI.com/BreakTheTrap
I'd love to tell you more about how it is that as a small to medium business owner, you can get the results in a quick time. Thanks for joining and until next time, find some time
Thank you for joining Grant on ClickAI Radio. Don't forget to subscribe and leave feedback. And remember to download your FREE eBook visit ClickAIRadio.com now.
Check out this episode!
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Brass Tacts: Taking on Sacred Cows
Professional chefs bemoan chicken dishes. The late Anthony Bourdain famously classified chicken dishes as something that “...occupies its ubiquitous place on menus as an option for customers who can’t decide what they want to eat.” You can only do so much with chicken, and most of the time that involves slathering it in barbecue sauce or smothering it in cheese for people to eat.
You could say the same for fried chicken sandwiches. Put away your brand loyalty for a minute and look at the chicken sandwich-- a fried chicken patty, some sauce to give it a bit of flavor, often a pickle slice or two, and a bun. There’s only so many ways you can dress up a chicken sandwich to make it stand out. That’s what makes Popeyes’ chicken sandwich roll-out earlier this summer so impressive, as well as the follow-up release this past Sunday. Popeyes created a sandwich that is marginally different than the competition’s, but it took no prisoners in its marketing approach, putting the sacred Chick-fil-a sandwich in the cross-hairs.
Now I first have to confess that I rarely eat fast food these days, it’s one of the big reasons why I’ve lost about 40 pounds over the past 10-12 years. While I’ve made the decision to avoid fast food at pretty much all costs, not everyone else thinks the way I do. Americans love their fast food, and with America on the move in cars, fast food chains have had to revamp their business models over the past few years to accommodate an increasingly mobile population. And that last part is what makes Popeyes’ late entry in to the fried chicken sandwich market so surprising.
Popeyes was founded by the rather eccentric (and barely law-abiding) Al Copeland in 1972. Looking to compete with the growing Kentucky Fried Chicken chain, the native Louisianan was looking for a Cajun twist to the bucket of chicken that became synonymous with Colonel Harland Sanders’ product. By 1976, Popeyes was growing as a franchise, and I remember having one not too far from my home in Seffner, Florida, in the early 1980′s. Even though the Popeyes in nearby Brandon was further away than the other chicken restaurants, my dad loved Popeyes. I think he liked it more for the quirky sides like dirty rice and mashed potatoes with Cajun gravy than the chicken itself, but when you had to feed a family of five a bucket of chicken and sides went a long way. The Popeyes chain eventually bought out rival Church’s, then quickly went bankrupt while operating both brands. By the summer of 2019, the chain had been under the control of Restaurant Brands International (RBI), the parent company of Burger King. While Popeyes had freshened up its brand as “fast Cajun”, it was still outdated in serving buckets of chicken in a mobile hand-held society.
When he wasn’t wrestling the law (or competitors), the late Al Copeland would have some fun with the “accidental” mascot of his fried chicken chain.
The history of Chick-fil-a is a little more well-known, and revered. First created in Hapeville, Georgia, as “The Dwarf Grill” by S. Truett Cathy in 1946, the familiar Chick-fil-a brand would debut in 1967. Unlike KFC, Church’s, and later Popeyes, Chick-fil-a would avoid the chicken bucket and focus exclusively on the fried chicken sandwich. Cathy perfected an efficient cooking method of the sandwich, and for the next 50+ years a cult-like following to Chick-fil-a ensued as devoted fans would camp outside of store grand openings. But you can’t get a sandwich on Sunday, as the devout Southern Baptist Cathy didn’t open the doors to the business on the Sabbath. With only two recent exceptions, Chick-fil-a is still closed on Sundays.
As Chick-fil-a grew outside of its Southeastern influence, competitors such as McDonald’s tried in vain to create a knockoff “Southern chicken sandwich” with mixed results. Other chains introduced or freshened up their fried chicken sandwiches to at least offer an alternative to Chick-fil-a. Popeyes mysteriously sat on the sidelines, but to their defense so has KFC for the most part. But a chicken sandwich was in the works, and Popeyes was ready to roll it out in the summer of 2019.
Now in the grand scheme of fast food restaurants, Popeyes is a little down the depth chart in popularity and sales nationwide. In the QSR Top 50 for 2018, Popeyes ranked #20, down from #19 in 2017. In the 2018 survey, KFC ranked #14, Chick-fil-a #5, and other operations with chicken sandwiches such as Wendy’s, Burger King, and McDonald’s ranked higher. So how does a chain that doesn’t have much exposure nationally launch a new-to-them but standard menu item in the fast food world? Popeyes just needed to get under the skin of the competition... or the breading, if you will.
On the evening of August 12, 2019, Popeyes’ advertising agency GSD&M tweeted out the warning shot:
Remarkably one week later, Chick-fil-a responded on Twitter:
Now why Chick-fil-a, the undisputed king of chicken sandwiches, needed to react to the scrappy Popeyes attempt at a chicken sandwich is unknown. But Popeyes got what it wanted-- acknowledgement from the undisputed king of chicken sandwiches that there was a new chicken sandwich in town. Other chains such as Wendy’s and McDonald’s chimed in on Twitter too, but the tribalism of Chick-fil-a devotees vs. “everyone else” exploded on social media. Before you knew it, websites were reviewing the Popeyes sandwich, and cable news networks were having taste tests between the two sandwiches. Before Popeyes knew it, they were out of sandwiches in a matter of days.
But chalk up the exhaustion of product as a “good problem” for Popeyes. The social media fervor created a surprising over-the-top demand for the sandwich, a sandwich that was received well on merits of taste, but honestly it’s just another chicken sandwich. But the market for a chicken sandwich has dramatically changed because of the tribalism of the Chick-fil-a fans, and the newly-created Popeyes chicken sandwich devotees. With the social media chicken sandwich wars and coverage on TV, radio, and the internet, Popeyes ended up getting an estimated $65 MILLION in FREE advertising during the weeks the sandwich was in stock. This also makes Popeyes extremely powerful-- until they make the sandwich a regular menu item (which they reportedly will in the future), they CONTROL the chicken sandwich narrative. What took Chick-fil-a decades to create with their sandwich, or McDonald’s with the McRib sandwich, Popeyes took over in a mere 2 1/2 months.
So it should come to no surprise that Popeyes is feeling their... ahem... nuggets right about now. With the second roll-out of the sandwich, Popeyes decided to reintroduce it on November 3rd. November 3rd happened to be a Sunday, when Chick-fil-a isn’t open. The gif of Popeyes sharing the news that you could get a fried chicken sandwich on a Sunday was seen by over 1 million viewers, retweeted nearly 9,000 times, with more than 35,000 likes. At certain locations, people waited upwards of 2 hours for a Popeyes chicken sandwich on a Sunday morning in November. Not too shabby for an otherwise ordinary sandwich.
As opposed to the August launch, the competition remained extremely silent. Chick-fil-a’s Saturday post on Twitter was focused on chocolate chip cookies. The usually proactive Wendy’s account hadn’t tweeted anything out since October 26th. For Popeyes, that’s how you know you’ve quickly conquered the landscape. What was first seen as an “oh that’s cute, you’ve made a sandwich” stance has now become serious business.
Chick-fil-a was noticeably less inviting to Popeyes reintroducing their chicken sandwich on a Sunday.
Whether you eat the chicken sandwiches or not, I hope you’ve noticed you’re living in a live lesson of how to (or not to) get involved in the PR fight. If you’re a broadcaster or content creator, here are some of the things that stood out to me about the chicken sandwich battle that you can use in your strategy.
Have faith in your product: While I dismiss the Popeyes sandwich as just an ordinary sandwich because I rarely eat fast food, the people at Popeyes are extremely proud of their sandwich, and it shows. And they should be proud-- four years of research and development went in to the sandwich, and even before all the hype started they knew they had something good. They didn’t know it would be sellout-in-two-weeks good, but they felt it would be a hit. Despite Popeyes not being as big as Chick-fil-a or KFC, they believed this product was going to be big for them, and it exceeded their expectations as it became a game-changer for the chain as well as the chicken sandwich market. No matter what market you’re in, or what level of the minor leagues you’re working for, believe in what you’re putting out there for the masses. Having faith in your material makes the surprise successes even sweeter.
Don’t be afraid to take on the big boys: My first Brass Tacts column was all about having chutzpah, and there’s no chutzpah like tweaking the big boys. I recall in my college radio days, we openly ripped the commercial stations in town because we thought we were better than them, and honestly in many ways we were. I experienced the same feeling when I started out at (then) 1250 WDAE. The station didn’t have the broadcast rights to the NFL’s Buccaneers, and the team was in its Super Bowl heyday, but the station staff worked hard to inform everyone we were “the home of the Buccaneers fans”. We may not have had the broadcasts like the competition did, but we had the fans, and the quarterly ratings showed that. If you have faith in your content, and enjoy thumbing your nose at the competition, don’t be afraid to throw that rock at Goliath.
For the big boys-- don’t acknowledge David: Again, Popeyes generated the equivalent of $65 MILLION in free advertising. Had Chick-fil-a just ignored Popeyes on Twitter, there’s a good chance the Popeyes sandwich would have had a moderately successful introduction. What’s certain is there wouldn’t be a “Popeyes side” in the chicken sandwich tribes, and Popeyes wouldn’t control the narrative. While Chick-fil-a will likely be the undisputed king of the chicken sandwich, in fandom and sales, Popeyes controls the narrative. That’s a lot of free space Popeyes is leasing in Chick-fil-a’s head. The lesson learned for content creators is to make the adjustments you need to make to rebuff the competition, but never go head-to-head unless you’re losing significant market share.
Don’t be chicken! Visit SammonSez.com to see how we can work with you on crafting your individual broadcasting or content creation messages for the masses.
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Chicken Sandwich Wars Update: McDonald's vs Wendy's
I’m really starting to get tired of the phrase “Chicken Sandwich Wars.” Like, all of these places trying to jump on this bandwagon already had chicken sandwiches, it’s hard to really call this a trend 2 years after the initial hype. But alas, with the restaurant industry stagnated from the pandemic, it’s the only real food trend going on at the moment.
While McDonald’s revealed their latest sandwich 2 weeks ago, I held off on trying it because I wanted to see how it compared to KFC’s new sandwich, which was also slated to be released nation-wide in late February. But we are now a week into March, with no updates on the KFC front, so for the sake of being semi-topical I’ve decided to go ahead and do the McDonald’s sandwich now. And to round out the review, I’ll be comparing it to the extremely topical Wendy’s sandwich, which came out in October, apparently. Wendy’s hasn’t been on my radar much recently, since they kinda got on my shit list because their CEO was a huge Trump supporter. “It’s fine to go there now, we’re rid of that fucker,” I tell myself, ignoring the news coming out of Alaska.
Anyways, Wendy’s is BACK on my shit list after also releasing a Korean BBQ burger, but then making it exclusive to Canada. Why would you do this to me?
McDonald’s
First off, the McDonald’s sandwich comes in a cute little foil pouch, just like the Popeye’s. Unlike Popeye’s, and much like Chick-fil-a, the crust on the chicken isn’t especially crispy, and has a distinct pickle brine taste in the breading (which, despite my aversion to pickles, isn’t necessarily a bad thing here.) The chicken itself is obviously a real piece of chicken, as opposed to the McChicken, although it’s hard for me to remember how it compares to McDonald’s previous premium chicken sandwich offerings. The potato bun is basically on par with Popeye’s brioche, with a tenderness and richness that elevates it from the normal McDonald’s bun. The spicy mayo has a little more complexity to it than the Popeye’s one, which just tastes like… spicy. It’s also slightly smaller than the Popeye’s one, though, despite costing $4.39 (including tax? I’m not really sure since I got a combo so I had to go back and look the price up online after the fact) to Popeye’s $3.99. All in all, it’s a pretty decent sandwich, especially if your tastes lean more towards the Chick-fil-a end of the spectrum and you want something without the casual homophobia.
[Also, this has nothing to do with the sandwich but I also got a Shamrock Shake and the whipped cream was completely deflated by the time I got home, which tells me they're using, like, real whipped cream now and not something full of The Chemicals™. Is everything else still full of The Chemicals™? probably lmao]
Wendy’s
Ok, so I have a confession to make. I ended up going into this taste-test with some bad intel. I originally went into this under the impression that Wendy’s had redone ALL of their chicken sandwiches. I bought a spicy chicken sandwich, thought “hey this tastes the same as it always had,” (the Wendy’s spicy chicken sandwich was my favorite fast food chicken sandwich offering pre-sandwich wars, so I was familiar with it) and did a write up on how they hadn’t improved anything with the new one. But something about that didn’t feel right, so I did a little digging and found out that yeah, that is the same old chicken sandwich it always has been. So I rushed out the night before uploading this so that I could present to you: the actual new Wendy’s chicken sandwich.
Wow, this thing is kinda small. I mean, so was the McDonald’s one, but at least that one filled out the bun. It might be a little thicker? Anyway, the breading was slightly crispier than the McDonald’s one, although not quite as flavorful. The chicken itself was also a little dry (albeit was definitely a real piece of chicken), but I’m about 90% sure that’s because I ordered it at 9:30 at night so I didn’t exactly get one in its prime. The bun, lettuce, tomato, pickles and mayo were all the usual Wendy’s fare.
I think a big part of why chicken sandwiches got so popular in the first place was the concept of taking something simple and doing it really well, which unfortunately for Wendy’s means when you fall flat you really fall flat. It wasn’t terrible, but at $6.99? Almost twice the price of the Popeye’s sandwich? I can’t say I see myself going back anytime soon, regardless of shit list status. In hindsight, I’m not surprised this didn’t receive much fanfare when it came out.
I’m not sure if I want to go get a Popeye’s sandwich to get the taste of all these impostors out of my mouth or if I never want to eat a chicken sandwich again.
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Your Best Low Carb Fast Food Options: A Guide for Keto on the Go
Let’s be real for a moment: you’re not always going to have a home cooked meal prepared and waiting for you.
Sometimes you need to depend on a fast food chain to keep hunger at bay, scanning the menu for a healthy option.
However, when you add in a highly restrictive diet like Keto, Paleo or low-carb, the task can seem impossible.
“Forget it. I’m screwed. Order me a burger and chocolate shake and I’ll get back on track tomorrow.”
WAIT!
You don’t have to throw in the towel quite yet.
Just because you pulled into the drive-thru doesn’t mean I’ll let you fall off that low-carb wagon. In this Guide, I’ll tell you exactly what to order so you can stick to Keto. And a couple other options in case my first suggestion isn’t jiving.
To start, let’s discuss some general tips when ordering low-carb at a fast food chain. Or you can click below to jump to any specific restaurant, in case you are reading this in line and need to make up your mind quickly.
Don’t fret, instead click here:
Boston Market
Burger King
Chipotle
Dunkin Donuts
McDonald’s
Starbucks
Subway
Wendy’s
Quick Tips for Low-Carb Fast Food Dining
If you’re interested in learning about the Keto Diet, make sure to read our MASSIVE guide on the subject. We have included everything but the kitchen sink in the article. And in the next update, I’m getting that sink in there.
Personally, I don’t think carbs deserve the bad rep they currently have, as I lay out in our “How to pick the perfect diet for you” article – but that’s neither here nor there.
Instead, we’re gonna tackle it as if you’re somebody that thrives under a low-carb environment but has to eat fast food for whatever reason!
Keep these rules in mind for dining out while following a low-carb diet.
Ditch the bun. Oftentimes, making a low-carb meal at a restaurant is as simple as saying “no bun please.” And really, it’s pretty much required if you’re following Keto. For example, including the bun on the McDonald’s Double Quarter Pounder adds an extra 30 grams of carbs. Some forms of Keto recommend 20 grams of net carbs (total g of carbs minus g of fiber). Lettuce wraps are your friend.
Focus on meat, veggies, and cheese. Carbs can creep into all sorts of items in fast food. Take an order of coleslaw from KFC. Sure, there are veggies in there all right. But it also has a lot of carbs, 14 grams for one serving. 10 of which, is sugar! Order simple things like meat, veggies, and cheese, which will generally have less hidden carbs.
Avoid fried or breaded food. You would think that fried would be fine with Keto, because of the fat involved. However, they’ll add flour into the mix (meaning carbs) so stay away from mozzarella sticks or fried chicken. Grilled over fried, everytime.
Salads can be problematic. If you find a salad that’s just veggies, meat, and cheese, go all in! However, you’ll run into trouble with the added croutons, dried fruit, or sugar covered nuts. Be careful and check ingredients. Also, the dressing can be loaded with sugar. Speaking of dressing…
Condiments on the side. One packet of Honey Mustard Sauce from Chick-fil-A has 10 grams of sugar. That could be a lot of your carb allowance for the day. Ask for all sauces and dressings on the side, and stick to fattier options like Caesar, ranch, and oil when you can. Chick-fil-A’s Garlic and Herb Ranch sauce only has 1 gram of carbs per packet.
It’s okay to special order. Often times the low-carb solution at a fast food joint is there, you just have to ask for it. “Can I have the chicken salad, but instead of the normal dressing it comes with, can I just have ranch?” Restaurants want to help you. It’s okay to ask for what you want. You are special.
Consider these above highlights for navigating fast food under a Keto Diet or low carb diet. Want to be told exactly what to order? We got you.
In line? Staring at the menu and can’t figure out what’s low-carb?
Order the following, just make sure you look at both calorie intake along with carb count!
It’s not gonna help much if you stick low carb but eat 5,000 calories worth of fast food! So make sure the calorie count fits into your daily allotment whenever possible.
Low-Carb Options at Boston Market
Because you choose your sides here, it’s relatively easy to get a meal at Boston Market that will comply with Keto. They also have a nutrition calculator online to help with macro ratios. However, Keto at Boston Market does mean you are going to have to pass on the dinner roll or side of cornbread. Pick the following:
Our Low-Carb Favorite:
Three-Piece Dark: Lot’s of protein, decent fat, and no carbs.
Calories: 300
Protein: 37g
Net Carbs: 1g
Fat: 16g
Green Beans: Keep it simple.
Calories: 90cals
Protein: 1g
Net Carbs: 4g
Fat: 5g
Fresh Steamed Vegetables: Following our “simple” strategy.
Calories: 60
Protein: 2g
Net Carbs: 4g
Fat: 3.5g
Other Low-Carb Recommendations:
Turkey: Lot’s of protein, but less fat than the chicken order.
Calories: 230
Protein: 43g
Net Carbs: 0g
Fat: 6g
Caesar Salad: While it has some carbs, it’s not considerable when weighed against other options.
Calories: 150
Protein: 3g
Net Carbs: 6g
Fat: 13g
Low-Carb Options at Burger King
The name of the game at Burger King is “no bun please.” Luckily, their nutrition calculator lets you customize your order, showing you exactly how many carbs you’ll save by removing the bun. For us nerds who love data, that’s awesome. Although I’ll gripe that this customization functionality doesn’t work on BK’s salads.
Our Low-Carb Favorite:
Double Cheeseburger (no bun, no ketchup): It’s simple, but simple works. You’re basically getting meat, cheese, and a pickle.
Calories: 250
Protein: 20g
Net Carbs: <1g
Fat: 19g
Garden Side Salad (no croutons): We’ll make up for the lack of veggies here.
Calories: 60
Protein: 4g
Net Carbs: 2g
Fat: 4g
Ken’s Ranch Dressing: The fattiest dressing they have.
Calories: 260
Protein: 1g
Net Carbs: 2g
Fat: 28g
Other Low-Carb Recommendations:
Grilled Chicken Sandwich (no bun, with mayo): In case you don’t feel like beef.
Calories: 270
Protein: 30g
Net Carbs: 2g
Fat: 16g
Low-Carb Options at Chipotle
Chipotle is a personal favorite of mine, as it’s one of a few chains where you are able to order a “paleo-ish” meal. That, and it’s easy to follow low-carb here. If there’s a Chipotle near you, it could be a great resource for a quick and painless Keto meal. Scope out Chipotle’s nutrition calculator here, which will cover any customization you can imagine.
Our Low-Carb Favorite:
Salad Bowl (with Carnitas): order it with Fajita Vegetables, Fresh Tomato Salsa, Sour Cream, Cheese, and YES for Guacamole.
Calories: 710
Protein: 34g
Net Carbs: 12
Fat: 51g
Other Low-Carb Recommendations: Stick to the Salad Bowl. However, go ahead and pick out any meat you’d like. Carnitas just has the highest fat content, which is why we recommend it for a Keto Diet. Steak and chicken are also fine.
Low-Carb Options at Dunkin’ Donuts
Proving that you can get a low-carb meal pretty much everywhere, we have Dunkin’ Donuts. As a nerd that grew up in New England, Dunkin Donuts will always hold a special place in my heart.
Granted, you won’t be ordering a donut (sorry). Also, for drinks, stick with black coffee or unsweetened tea. Everything else is a sugar landmine.
Our Low-Carb Favorite:
Sausage Egg and Cheese Bagel (no bagel): Sausage and egg are a breakfast staple. Plus, cheese!
Calories: 370
Protein: 16g
Net Carbs: 3g
Fat: 33g
Other Low-Carb Recommendations:
Egg, Sausage and Cheese Wake-Up Wrap: If you’re following a strict Keto protocol, stick to the sausage and egg bagel sandwich, sans bagel. If you have some leeway with your carb allowance, you might be able to get away with this wrap which will net you 14 grams of carbs. If the Carb Police arrests you for this one, I warned you.
Calorie: 290
Protein: 11g
Net Carbs: 14g
Fat: 20g
Low-Carb Options at McDonald’s
If one image is associated with fast food, it’s the arches of McDonald’s. In America, you’re never too far from one. Or really, even in most of the world. Can you be low-carb here? Yes! Plus, like Burger King, their nutrition calculator includes all the bunless customizations you can think up. I like that.
Our Low-Carb Favorite:
Bacon Ranch Grilled Chicken Salad (Use the Balsamic Vinaigrette listed below for a 9g carb meal): It’s mostly greens, grilled chicken and a little bacon. No customization required. Your salad comes in under 400 calories.
Calories: 320
Protein: 42g
Net Carbs: 6g
Fat: 14g
Newman’s Own Low Fat Balsamic Vinaigrette: The lowest calorie dressing found at McDonald’s.
Calories: 35
Protein: 0g
Net Carbs: 3g
Fat: 2.5g
Other Low-Carb Recommendations:
Double Quarter Pounder with Cheese (no bun, no ketchup): Lot’s of fat, decent protein, and little carbs. You can order any burger on the menu this way with similar results.
Calories: 590
Protein: 45g
Net Carbs: 4g
Fat: 43g
Artisan Grilled Chicken Sandwich (no bun; vinaigrette carb content is negligible so go for it): Not a lot of fat with this order, but very low-carb with a decent source of protein.
Calories: 160
Protein: 29g
Net Carbs: 1g
Fat: 4g
Sausage McMuffin with Egg (no muffin): I know, it seems sacrilegious to lose the muffin. However, it’s the only way to keep the order low-carb.
Calories: 340
Protein: 16g
Net Carbs: 3g
Fat: 29g
Low-Carb Options at Starbucks
At this point in civilization, there’s a Starbucks on the corner of every Starbucks. Which is good if you follow the Keto Diet, because you can make an order from this chain work. If you get coffee or tea, keep it unsweetened. If you want some cream, ask for “heavy cream.” They’ll give you the full-fat version they have in the back. With Keto, always go full fat.
Our Low-Carb Favorite:
Sous Vide Egg Bites, Bacon & Gruyere: The lowest carb count of the egg bite options. A great protein to carb ratio. Plus fat. Always fat.
Calories: 320
Protein: 42g
Net Carbs: 6g
Fat: 14g
Other Low-Carb Recommendations:
Chicken & Greens Caesar Salad Bowl: Greens, chicken and a fatty dressing. This will work in a pinch.
Calories: 340
Protein: 19g
Net Carbs: 7g
Fat: 25g
Low-Carb Options at Subway
It’s estimated that 18.5% of all fast food restaurants are a Subway.[1]The more you know. The good news is, it’s pretty straightforward to order a low-carb meal here. Every sub they sell can also be made into a salad, forgoing the bun.
Go ahead and ask for cheese (duh) and get plenty of veggies. Get ‘em. Also, bacon and guacamole are your Keto friends. For dressings? Stick with oil and vinegar.
Our Low-Carb Favorite:
Tuna Salad: This will give you the most fat for the fewest carbs. Plus, a solid serving of protein. Nutrition info below is with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing.
Calories: 500
Protein: 15g
Net Carbs: 7g
Fat: 45g
Other Low-Carb Recommendations:
Oven Roasted Chicken: If tuna isn’t your jam, go ahead and get the chicken. Follow the same idea as the tuna salad and grab it with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing. Also, feel free to add bacon and guacamole to increase your calories. Your nutrition info will look like this if ordered as above:
Calories: 490
Protein: 24g
Net Carbs: 11g.
Fat: 35.5g
Low-Carb Options at Wendy’s
I’ve always been amused by Wendy’s, probably because they make square burger patties. Wendy’s, you cray. You can also get a decent low-carb meal here.
Our Low-Carb Favorite:
Southwest Avocado Chicken Salad: It is nice not to have to special order anything. Go ahead and eat this salad as is. Lots of fat and protein and low-carb(ish).
Calories: 600
Protein: 42g
Net Carbs: 11g
Fat: 41g
Other Low-Carb Recommendations:
Baconator (no bun, no ketchup): If a salad isn’t what you’re after, a meal of bacon, meat, and cheese can keep you going. I wouldn’t recommend this all the time (see the calories), but the beauty of Keto is, a pile of meat and cheese can get you by.
Calories: 760
Protein: 53g
Net Carbs: 2g.
Fat: 60g
Eating fast food doesn’t mean you have to give up on keto or low-carb
Just about anywhere you go can offer you a low-carb meal. We just covered 8 popular restaurants and provided exactly what to order to stick with the Keto Diet.
Even if you find yourself at a restaurant not covered in our guide, DON’T PANIC!
Stick to the advice at the start of this Guide, and remember, it’s okay to request a special order. The staff at restaurants want to make you happy, so good ahead and tell them what would make you happy.
The good news is, this is getting easier and easier. As the Keto and the low-carb trend continues to skyrocket in popularity, more and more chains are working to accommodate.
Go ahead and let the store know about your low-carb requirement. They’ll listen. And the next time you stop by, there might be something on the menu specifically designed to meet your needs. That’s how you end up with The Low Carb Thickburger at Carl’s Jr/Hardee’s. Capitalism at work!
Another note: If you’re following a low-carb or Keto Diet, my GUESS would be that you’re doing so for weight loss goals.
What can I say, I’m a mind reader.
Also, you look nice today.
No matter what nutritional strategy you pick for weight loss, navigating your food choices will be critical. As we say in our Guide on Healthy Eating, 80-90% of your success will depend on how you eat. Low-carb or non-low-carb, real food should be at the center of your fitness plan.
If this stresses you out, we can help!
If you find yourself on the road frequently, and constantly finding your health and fitness goals sabotaged by travel, a hectic life, or just being too damn busy, I hear ya.
This is why we launched our own private online coaching program that works with you to meet your goals! We help busy people like you to structure a complete life overhaul: handcrafted workout routines, accountability, mindset changes, and nutritional strategies.
We can help you be successful with Keto, or any other kind of diet. We can build routines and strategies for the weeks you’re traveling, and the weeks you’re home.
If you want guidance from a trained professional, schedule a free call with Team Nerd Fitness by clicking on the image below and see if we’re a good fit for each other!
Save this guide
Use this Guide as a resource. Something you can fall back on for a quick reference when you find yourself in a food court with no way out and your rumbling stomach is leading the way.
Bookmark this page your in phone and pull it up whenever you’re in doubt.
Don’t let a drive-thru derail your fitness goals. Often times what you order can be just as, if not more important, than where you order.
If you are following a low-carb or Keto Diet for a weight loss goal, hitting up a fast food joint doesn’t mean you have to abandon it. Stick to the orders of this Guide. If you find yourself at a restaurant not covered here, fear not! Reference the tips at the beginning of this article and you’ll do just fine.
We’d love to hear from you:
Any other restaurants you want us to cover as part of our Guide?
Interested in other fast food guides, like for paleo?
Let us know in the comments!
-Steve
PS: It should go without saying, that you probably shouldn’t live off fast food. But I get it, sometimes you have to do the best you can, with what you have, where you are. Just don’t consider this Guide as a pass to live life through a drive-thru window.
###
All photo citations can be found in this footnote[2].
Footnotes ( returns to text)
If you’re into weird business statistics, here’s a link to show you the most popular chains in America.
Photo sources: Model Train Display, Cookies, Navigators, Harry
Your Best Low Carb Fast Food Options: A Guide for Keto on the Go published first on https://dietariouspage.tumblr.com/
0 notes
Text
Your Best Low Carb Fast Food Options: A Guide for Keto on the Go
Let’s be real for a moment: you’re not always going to have a home cooked meal prepared and waiting for you.
Sometimes you need to depend on a fast food chain to keep hunger at bay, scanning the menu for a healthy option.
However, when you add in a highly restrictive diet like Keto, Paleo or low-carb, the task can seem impossible.
“Forget it. I’m screwed. Order me a burger and chocolate shake and I’ll get back on track tomorrow.”
WAIT!
You don’t have to throw in the towel quite yet.
Just because you pulled into the drive-thru doesn’t mean I’ll let you fall off that low-carb wagon. In this Guide, I’ll tell you exactly what to order so you can stick to Keto. And a couple other options in case my first suggestion isn’t jiving.
To start, let’s discuss some general tips when ordering low-carb at a fast food chain. Or you can click below to jump to any specific restaurant, in case you are reading this in line and need to make up your mind quickly.
Don’t fret, instead click here:
Boston Market
Burger King
Chipotle
Dunkin Donuts
McDonald’s
Starbucks
Subway
Wendy’s
Quick Tips for Low-Carb Fast Food Dining
If you’re interested in learning about the Keto Diet, make sure to read our MASSIVE guide on the subject. We have included everything but the kitchen sink in the article. And in the next update, I’m getting that sink in there.
Personally, I don’t think carbs deserve the bad rep they currently have, as I lay out in our “How to pick the perfect diet for you” article – but that’s neither here nor there.
Instead, we’re gonna tackle it as if you’re somebody that thrives under a low-carb environment but has to eat fast food for whatever reason!
Keep these rules in mind for dining out while following a low-carb diet.
Ditch the bun. Oftentimes, making a low-carb meal at a restaurant is as simple as saying “no bun please.” And really, it’s pretty much required if you’re following Keto. For example, including the bun on the McDonald’s Double Quarter Pounder adds an extra 30 grams of carbs. Some forms of Keto recommend 20 grams of net carbs (total g of carbs minus g of fiber). Lettuce wraps are your friend.
Focus on meat, veggies, and cheese. Carbs can creep into all sorts of items in fast food. Take an order of coleslaw from KFC. Sure, there are veggies in there all right. But it also has a lot of carbs, 14 grams for one serving. 10 of which, is sugar! Order simple things like meat, veggies, and cheese, which will generally have less hidden carbs.
Avoid fried or breaded food. You would think that fried would be fine with Keto, because of the fat involved. However, they’ll add flour into the mix (meaning carbs) so stay away from mozzarella sticks or fried chicken. Grilled over fried, everytime.
Salads can be problematic. If you find a salad that’s just veggies, meat, and cheese, go all in! However, you’ll run into trouble with the added croutons, dried fruit, or sugar covered nuts. Be careful and check ingredients. Also, the dressing can be loaded with sugar. Speaking of dressing…
Condiments on the side. One packet of Honey Mustard Sauce from Chick-fil-A has 10 grams of sugar. That could be a lot of your carb allowance for the day. Ask for all sauces and dressings on the side, and stick to fattier options like Caesar, ranch, and oil when you can. Chick-fil-A’s Garlic and Herb Ranch sauce only has 1 gram of carbs per packet.
It’s okay to special order. Often times the low-carb solution at a fast food joint is there, you just have to ask for it. “Can I have the chicken salad, but instead of the normal dressing it comes with, can I just have ranch?” Restaurants want to help you. It’s okay to ask for what you want. You are special.
Consider these above highlights for navigating fast food under a Keto Diet or low carb diet. Want to be told exactly what to order? We got you.
In line? Staring at the menu and can’t figure out what’s low-carb?
Order the following, just make sure you look at both calorie intake along with carb count!
It’s not gonna help much if you stick low carb but eat 5,000 calories worth of fast food! So make sure the calorie count fits into your daily allotment whenever possible.
Low-Carb Options at Boston Market
Because you choose your sides here, it’s relatively easy to get a meal at Boston Market that will comply with Keto. They also have a nutrition calculator online to help with macro ratios. However, Keto at Boston Market does mean you are going to have to pass on the dinner roll or side of cornbread. Pick the following:
Our Low-Carb Favorite:
Three-Piece Dark: Lot’s of protein, decent fat, and no carbs.
Calories: 300
Protein: 37g
Net Carbs: 1g
Fat: 16g
Green Beans: Keep it simple.
Calories: 90cals
Protein: 1g
Net Carbs: 4g
Fat: 5g
Fresh Steamed Vegetables: Following our “simple” strategy.
Calories: 60
Protein: 2g
Net Carbs: 4g
Fat: 3.5g
Other Low-Carb Recommendations:
Turkey: Lot’s of protein, but less fat than the chicken order.
Calories: 230
Protein: 43g
Net Carbs: 0g
Fat: 6g
Caesar Salad: While it has some carbs, it’s not considerable when weighed against other options.
Calories: 150
Protein: 3g
Net Carbs: 6g
Fat: 13g
Low-Carb Options at Burger King
The name of the game at Burger King is “no bun please.” Luckily, their nutrition calculator lets you customize your order, showing you exactly how many carbs you’ll save by removing the bun. For us nerds who love data, that’s awesome. Although I’ll gripe that this customization functionality doesn’t work on BK’s salads.
Our Low-Carb Favorite:
Double Cheeseburger (no bun, no ketchup): It’s simple, but simple works. You’re basically getting meat, cheese, and a pickle.
Calories: 250
Protein: 20g
Net Carbs: <1g
Fat: 19g
Garden Side Salad (no croutons): We’ll make up for the lack of veggies here.
Calories: 60
Protein: 4g
Net Carbs: 2g
Fat: 4g
Ken’s Ranch Dressing: The fattiest dressing they have.
Calories: 260
Protein: 1g
Net Carbs: 2g
Fat: 28g
Other Low-Carb Recommendations:
Grilled Chicken Sandwich (no bun, with mayo): In case you don’t feel like beef.
Calories: 270
Protein: 30g
Net Carbs: 2g
Fat: 16g
Low-Carb Options at Chipotle
Chipotle is a personal favorite of mine, as it’s one of a few chains where you are able to order a “paleo-ish” meal. That, and it’s easy to follow low-carb here. If there’s a Chipotle near you, it could be a great resource for a quick and painless Keto meal. Scope out Chipotle’s nutrition calculator here, which will cover any customization you can imagine.
Our Low-Carb Favorite:
Salad Bowl (with Carnitas): order it with Fajita Vegetables, Fresh Tomato Salsa, Sour Cream, Cheese, and YES for Guacamole.
Calories: 710
Protein: 34g
Net Carbs: 12
Fat: 51g
Other Low-Carb Recommendations: Stick to the Salad Bowl. However, go ahead and pick out any meat you’d like. Carnitas just has the highest fat content, which is why we recommend it for a Keto Diet. Steak and chicken are also fine.
Low-Carb Options at Dunkin’ Donuts
Proving that you can get a low-carb meal pretty much everywhere, we have Dunkin’ Donuts. As a nerd that grew up in New England, Dunkin Donuts will always hold a special place in my heart.
Granted, you won’t be ordering a donut (sorry). Also, for drinks, stick with black coffee or unsweetened tea. Everything else is a sugar landmine.
Our Low-Carb Favorite:
Sausage Egg and Cheese Bagel (no bagel): Sausage and egg are a breakfast staple. Plus, cheese!
Calories: 370
Protein: 16g
Net Carbs: 3g
Fat: 33g
Other Low-Carb Recommendations:
Egg, Sausage and Cheese Wake-Up Wrap: If you’re following a strict Keto protocol, stick to the sausage and egg bagel sandwich, sans bagel. If you have some leeway with your carb allowance, you might be able to get away with this wrap which will net you 14 grams of carbs. If the Carb Police arrests you for this one, I warned you.
Calorie: 290
Protein: 11g
Net Carbs: 14g
Fat: 20g
Low-Carb Options at McDonald’s
If one image is associated with fast food, it’s the arches of McDonald’s. In America, you’re never too far from one. Or really, even in most of the world. Can you be low-carb here? Yes! Plus, like Burger King, their nutrition calculator includes all the bunless customizations you can think up. I like that.
Our Low-Carb Favorite:
Bacon Ranch Grilled Chicken Salad (Use the Balsamic Vinaigrette listed below for a 9g carb meal): It’s mostly greens, grilled chicken and a little bacon. No customization required. Your salad comes in under 400 calories.
Calories: 320
Protein: 42g
Net Carbs: 6g
Fat: 14g
Newman’s Own Low Fat Balsamic Vinaigrette: The lowest calorie dressing found at McDonald’s.
Calories: 35
Protein: 0g
Net Carbs: 3g
Fat: 2.5g
Other Low-Carb Recommendations:
Double Quarter Pounder with Cheese (no bun, no ketchup): Lot’s of fat, decent protein, and little carbs. You can order any burger on the menu this way with similar results.
Calories: 590
Protein: 45g
Net Carbs: 4g
Fat: 43g
Artisan Grilled Chicken Sandwich (no bun; vinaigrette carb content is negligible so go for it): Not a lot of fat with this order, but very low-carb with a decent source of protein.
Calories: 160
Protein: 29g
Net Carbs: 1g
Fat: 4g
Sausage McMuffin with Egg (no muffin): I know, it seems sacrilegious to lose the muffin. However, it’s the only way to keep the order low-carb.
Calories: 340
Protein: 16g
Net Carbs: 3g
Fat: 29g
Low-Carb Options at Starbucks
At this point in civilization, there’s a Starbucks on the corner of every Starbucks. Which is good if you follow the Keto Diet, because you can make an order from this chain work. If you get coffee or tea, keep it unsweetened. If you want some cream, ask for “heavy cream.” They’ll give you the full-fat version they have in the back. With Keto, always go full fat.
Our Low-Carb Favorite:
Sous Vide Egg Bites, Bacon & Gruyere: The lowest carb count of the egg bite options. A great protein to carb ratio. Plus fat. Always fat.
Calories: 320
Protein: 42g
Net Carbs: 6g
Fat: 14g
Other Low-Carb Recommendations:
Chicken & Greens Caesar Salad Bowl: Greens, chicken and a fatty dressing. This will work in a pinch.
Calories: 340
Protein: 19g
Net Carbs: 7g
Fat: 25g
Low-Carb Options at Subway
It’s estimated that 18.5% of all fast food restaurants are a Subway.[1]The more you know. The good news is, it’s pretty straightforward to order a low-carb meal here. Every sub they sell can also be made into a salad, forgoing the bun.
Go ahead and ask for cheese (duh) and get plenty of veggies. Get ‘em. Also, bacon and guacamole are your Keto friends. For dressings? Stick with oil and vinegar.
Our Low-Carb Favorite:
Tuna Salad: This will give you the most fat for the fewest carbs. Plus, a solid serving of protein. Nutrition info below is with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing.
Calories: 500
Protein: 15g
Net Carbs: 7g
Fat: 45g
Other Low-Carb Recommendations:
Oven Roasted Chicken: If tuna isn’t your jam, go ahead and get the chicken. Follow the same idea as the tuna salad and grab it with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing. Also, feel free to add bacon and guacamole to increase your calories. Your nutrition info will look like this if ordered as above:
Calories: 490
Protein: 24g
Net Carbs: 11g.
Fat: 35.5g
Low-Carb Options at Wendy’s
I’ve always been amused by Wendy’s, probably because they make square burger patties. Wendy’s, you cray. You can also get a decent low-carb meal here.
Our Low-Carb Favorite:
Southwest Avocado Chicken Salad: It is nice not to have to special order anything. Go ahead and eat this salad as is. Lots of fat and protein and low-carb(ish).
Calories: 600
Protein: 42g
Net Carbs: 11g
Fat: 41g
Other Low-Carb Recommendations:
Baconator (no bun, no ketchup): If a salad isn’t what you’re after, a meal of bacon, meat, and cheese can keep you going. I wouldn’t recommend this all the time (see the calories), but the beauty of Keto is, a pile of meat and cheese can get you by.
Calories: 760
Protein: 53g
Net Carbs: 2g.
Fat: 60g
Eating fast food doesn’t mean you have to give up on keto or low-carb
Just about anywhere you go can offer you a low-carb meal. We just covered 8 popular restaurants and provided exactly what to order to stick with the Keto Diet.
Even if you find yourself at a restaurant not covered in our guide, DON’T PANIC!
Stick to the advice at the start of this Guide, and remember, it’s okay to request a special order. The staff at restaurants want to make you happy, so good ahead and tell them what would make you happy.
The good news is, this is getting easier and easier. As the Keto and the low-carb trend continues to skyrocket in popularity, more and more chains are working to accommodate.
Go ahead and let the store know about your low-carb requirement. They’ll listen. And the next time you stop by, there might be something on the menu specifically designed to meet your needs. That’s how you end up with The Low Carb Thickburger at Carl’s Jr/Hardee’s. Capitalism at work!
Another note: If you’re following a low-carb or Keto Diet, my GUESS would be that you’re doing so for weight loss goals.
What can I say, I’m a mind reader.
Also, you look nice today.
No matter what nutritional strategy you pick for weight loss, navigating your food choices will be critical. As we say in our Guide on Healthy Eating, 80-90% of your success will depend on how you eat. Low-carb or non-low-carb, real food should be at the center of your fitness plan.
If this stresses you out, we can help!
If you find yourself on the road frequently, and constantly finding your health and fitness goals sabotaged by travel, a hectic life, or just being too damn busy, I hear ya.
This is why we launched our own private online coaching program that works with you to meet your goals! We help busy people like you to structure a complete life overhaul: handcrafted workout routines, accountability, mindset changes, and nutritional strategies.
We can help you be successful with Keto, or any other kind of diet. We can build routines and strategies for the weeks you’re traveling, and the weeks you’re home.
If you want guidance from a trained professional, schedule a free call with Team Nerd Fitness by clicking on the image below and see if we’re a good fit for each other!
Save this guide
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Text
Your Best Low Carb Fast Food Options: A Guide for Keto on the Go
Let’s be real for a moment: you’re not always going to have a home cooked meal prepared and waiting for you.
Sometimes you need to depend on a fast food chain to keep hunger at bay, scanning the menu for a healthy option.
However, when you add in a highly restrictive diet like Keto, Paleo or low-carb, the task can seem impossible.
“Forget it. I’m screwed. Order me a burger and chocolate shake and I’ll get back on track tomorrow.”
WAIT!
You don’t have to throw in the towel quite yet.
Just because you pulled into the drive-thru doesn’t mean I’ll let you fall off that low-carb wagon. In this Guide, I’ll tell you exactly what to order so you can stick to Keto. And a couple other options in case my first suggestion isn’t jiving.
To start, let’s discuss some general tips when ordering low-carb at a fast food chain. Or you can click below to jump to any specific restaurant, in case you are reading this in line and need to make up your mind quickly.
Don’t fret, instead click here:
Boston Market
Burger King
Chipotle
Dunkin Donuts
McDonald’s
Starbucks
Subway
Wendy’s
Quick Tips for Low-Carb Fast Food Dining
If you’re interested in learning about the Keto Diet, make sure to read our MASSIVE guide on the subject. We have included everything but the kitchen sink in the article. And in the next update, I’m getting that sink in there.
Personally, I don’t think carbs deserve the bad rep they currently have, as I lay out in our “How to pick the perfect diet for you” article – but that’s neither here nor there.
Instead, we’re gonna tackle it as if you’re somebody that thrives under a low-carb environment but has to eat fast food for whatever reason!
Keep these rules in mind for dining out while following a low-carb diet.
Ditch the bun. Oftentimes, making a low-carb meal at a restaurant is as simple as saying “no bun please.” And really, it’s pretty much required if you’re following Keto. For example, including the bun on the McDonald’s Double Quarter Pounder adds an extra 30 grams of carbs. Some forms of Keto recommend 20 grams of net carbs (total g of carbs minus g of fiber). Lettuce wraps are your friend.
Focus on meat, veggies, and cheese. Carbs can creep into all sorts of items in fast food. Take an order of coleslaw from KFC. Sure, there are veggies in there all right. But it also has a lot of carbs, 14 grams for one serving. 10 of which, is sugar! Order simple things like meat, veggies, and cheese, which will generally have less hidden carbs.
Avoid fried or breaded food. You would think that fried would be fine with Keto, because of the fat involved. However, they’ll add flour into the mix (meaning carbs) so stay away from mozzarella sticks or fried chicken. Grilled over fried, everytime.
Salads can be problematic. If you find a salad that’s just veggies, meat, and cheese, go all in! However, you’ll run into trouble with the added croutons, dried fruit, or sugar covered nuts. Be careful and check ingredients. Also, the dressing can be loaded with sugar. Speaking of dressing…
Condiments on the side. One packet of Honey Mustard Sauce from Chick-fil-A has 10 grams of sugar. That could be a lot of your carb allowance for the day. Ask for all sauces and dressings on the side, and stick to fattier options like Caesar, ranch, and oil when you can. Chick-fil-A’s Garlic and Herb Ranch sauce only has 1 gram of carbs per packet.
It’s okay to special order. Often times the low-carb solution at a fast food joint is there, you just have to ask for it. “Can I have the chicken salad, but instead of the normal dressing it comes with, can I just have ranch?” Restaurants want to help you. It’s okay to ask for what you want. You are special.
Consider these above highlights for navigating fast food under a Keto Diet or low carb diet. Want to be told exactly what to order? We got you.
In line? Staring at the menu and can’t figure out what’s low-carb?
Order the following, just make sure you look at both calorie intake along with carb count!
It’s not gonna help much if you stick low carb but eat 5,000 calories worth of fast food! So make sure the calorie count fits into your daily allotment whenever possible.
Low-Carb Options at Boston Market
Because you choose your sides here, it’s relatively easy to get a meal at Boston Market that will comply with Keto. They also have a nutrition calculator online to help with macro ratios. However, Keto at Boston Market does mean you are going to have to pass on the dinner roll or side of cornbread. Pick the following:
Our Low-Carb Favorite:
Three-Piece Dark: Lot’s of protein, decent fat, and no carbs.
Calories: 300
Protein: 37g
Net Carbs: 1g
Fat: 16g
Green Beans: Keep it simple.
Calories: 90cals
Protein: 1g
Net Carbs: 4g
Fat: 5g
Fresh Steamed Vegetables: Following our “simple” strategy.
Calories: 60
Protein: 2g
Net Carbs: 4g
Fat: 3.5g
Other Low-Carb Recommendations:
Turkey: Lot’s of protein, but less fat than the chicken order.
Calories: 230
Protein: 43g
Net Carbs: 0g
Fat: 6g
Caesar Salad: While it has some carbs, it’s not considerable when weighed against other options.
Calories: 150
Protein: 3g
Net Carbs: 6g
Fat: 13g
Low-Carb Options at Burger King
The name of the game at Burger King is “no bun please.” Luckily, their nutrition calculator lets you customize your order, showing you exactly how many carbs you’ll save by removing the bun. For us nerds who love data, that’s awesome. Although I’ll gripe that this customization functionality doesn’t work on BK’s salads.
Our Low-Carb Favorite:
Double Cheeseburger (no bun, no ketchup): It’s simple, but simple works. You’re basically getting meat, cheese, and a pickle.
Calories: 250
Protein: 20g
Net Carbs: <1g
Fat: 19g
Garden Side Salad (no croutons): We’ll make up for the lack of veggies here.
Calories: 60
Protein: 4g
Net Carbs: 2g
Fat: 4g
Ken’s Ranch Dressing: The fattiest dressing they have.
Calories: 260
Protein: 1g
Net Carbs: 2g
Fat: 28g
Other Low-Carb Recommendations:
Grilled Chicken Sandwich (no bun, with mayo): In case you don’t feel like beef.
Calories: 270
Protein: 30g
Net Carbs: 2g
Fat: 16g
Low-Carb Options at Chipotle
Chipotle is a personal favorite of mine, as it’s one of a few chains where you are able to order a “paleo-ish” meal. That, and it’s easy to follow low-carb here. If there’s a Chipotle near you, it could be a great resource for a quick and painless Keto meal. Scope out Chipotle’s nutrition calculator here, which will cover any customization you can imagine.
Our Low-Carb Favorite:
Salad Bowl (with Carnitas): order it with Fajita Vegetables, Fresh Tomato Salsa, Sour Cream, Cheese, and YES for Guacamole.
Calories: 710
Protein: 34g
Net Carbs: 12
Fat: 51g
Other Low-Carb Recommendations: Stick to the Salad Bowl. However, go ahead and pick out any meat you’d like. Carnitas just has the highest fat content, which is why we recommend it for a Keto Diet. Steak and chicken are also fine.
Low-Carb Options at Dunkin’ Donuts
Proving that you can get a low-carb meal pretty much everywhere, we have Dunkin’ Donuts. As a nerd that grew up in New England, Dunkin Donuts will always hold a special place in my heart.
Granted, you won’t be ordering a donut (sorry). Also, for drinks, stick with black coffee or unsweetened tea. Everything else is a sugar landmine.
Our Low-Carb Favorite:
Sausage Egg and Cheese Bagel (no bagel): Sausage and egg are a breakfast staple. Plus, cheese!
Calories: 370
Protein: 16g
Net Carbs: 3g
Fat: 33g
Other Low-Carb Recommendations:
Egg, Sausage and Cheese Wake-Up Wrap: If you’re following a strict Keto protocol, stick to the sausage and egg bagel sandwich, sans bagel. If you have some leeway with your carb allowance, you might be able to get away with this wrap which will net you 14 grams of carbs. If the Carb Police arrests you for this one, I warned you.
Calorie: 290
Protein: 11g
Net Carbs: 14g
Fat: 20g
Low-Carb Options at McDonald’s
If one image is associated with fast food, it’s the arches of McDonald’s. In America, you’re never too far from one. Or really, even in most of the world. Can you be low-carb here? Yes! Plus, like Burger King, their nutrition calculator includes all the bunless customizations you can think up. I like that.
Our Low-Carb Favorite:
Bacon Ranch Grilled Chicken Salad (Use the Balsamic Vinaigrette listed below for a 9g carb meal): It’s mostly greens, grilled chicken and a little bacon. No customization required. Your salad comes in under 400 calories.
Calories: 320
Protein: 42g
Net Carbs: 6g
Fat: 14g
Newman’s Own Low Fat Balsamic Vinaigrette: The lowest calorie dressing found at McDonald’s.
Calories: 35
Protein: 0g
Net Carbs: 3g
Fat: 2.5g
Other Low-Carb Recommendations:
Double Quarter Pounder with Cheese (no bun, no ketchup): Lot’s of fat, decent protein, and little carbs. You can order any burger on the menu this way with similar results.
Calories: 590
Protein: 45g
Net Carbs: 4g
Fat: 43g
Artisan Grilled Chicken Sandwich (no bun; vinaigrette carb content is negligible so go for it): Not a lot of fat with this order, but very low-carb with a decent source of protein.
Calories: 160
Protein: 29g
Net Carbs: 1g
Fat: 4g
Sausage McMuffin with Egg (no muffin): I know, it seems sacrilegious to lose the muffin. However, it’s the only way to keep the order low-carb.
Calories: 340
Protein: 16g
Net Carbs: 3g
Fat: 29g
Low-Carb Options at Starbucks
At this point in civilization, there’s a Starbucks on the corner of every Starbucks. Which is good if you follow the Keto Diet, because you can make an order from this chain work. If you get coffee or tea, keep it unsweetened. If you want some cream, ask for “heavy cream.” They’ll give you the full-fat version they have in the back. With Keto, always go full fat.
Our Low-Carb Favorite:
Sous Vide Egg Bites, Bacon & Gruyere: The lowest carb count of the egg bite options. A great protein to carb ratio. Plus fat. Always fat.
Calories: 320
Protein: 42g
Net Carbs: 6g
Fat: 14g
Other Low-Carb Recommendations:
Chicken & Greens Caesar Salad Bowl: Greens, chicken and a fatty dressing. This will work in a pinch.
Calories: 340
Protein: 19g
Net Carbs: 7g
Fat: 25g
Low-Carb Options at Subway
It’s estimated that 18.5% of all fast food restaurants are a Subway.[1]The more you know. The good news is, it’s pretty straightforward to order a low-carb meal here. Every sub they sell can also be made into a salad, forgoing the bun.
Go ahead and ask for cheese (duh) and get plenty of veggies. Get ‘em. Also, bacon and guacamole are your Keto friends. For dressings? Stick with oil and vinegar.
Our Low-Carb Favorite:
Tuna Salad: This will give you the most fat for the fewest carbs. Plus, a solid serving of protein. Nutrition info below is with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing.
Calories: 500
Protein: 15g
Net Carbs: 7g
Fat: 45g
Other Low-Carb Recommendations:
Oven Roasted Chicken: If tuna isn’t your jam, go ahead and get the chicken. Follow the same idea as the tuna salad and grab it with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing. Also, feel free to add bacon and guacamole to increase your calories. Your nutrition info will look like this if ordered as above:
Calories: 490
Protein: 24g
Net Carbs: 11g.
Fat: 35.5g
Low-Carb Options at Wendy’s
I’ve always been amused by Wendy’s, probably because they make square burger patties. Wendy’s, you cray. You can also get a decent low-carb meal here.
Our Low-Carb Favorite:
Southwest Avocado Chicken Salad: It is nice not to have to special order anything. Go ahead and eat this salad as is. Lots of fat and protein and low-carb(ish).
Calories: 600
Protein: 42g
Net Carbs: 11g
Fat: 41g
Other Low-Carb Recommendations:
Baconator (no bun, no ketchup): If a salad isn’t what you’re after, a meal of bacon, meat, and cheese can keep you going. I wouldn’t recommend this all the time (see the calories), but the beauty of Keto is, a pile of meat and cheese can get you by.
Calories: 760
Protein: 53g
Net Carbs: 2g.
Fat: 60g
Eating fast food doesn’t mean you have to give up on keto or low-carb
Just about anywhere you go can offer you a low-carb meal. We just covered 8 popular restaurants and provided exactly what to order to stick with the Keto Diet.
Even if you find yourself at a restaurant not covered in our guide, DON’T PANIC!
Stick to the advice at the start of this Guide, and remember, it’s okay to request a special order. The staff at restaurants want to make you happy, so good ahead and tell them what would make you happy.
The good news is, this is getting easier and easier. As the Keto and the low-carb trend continues to skyrocket in popularity, more and more chains are working to accommodate.
Go ahead and let the store know about your low-carb requirement. They’ll listen. And the next time you stop by, there might be something on the menu specifically designed to meet your needs. That’s how you end up with The Low Carb Thickburger at Carl’s Jr/Hardee’s. Capitalism at work!
Another note: If you’re following a low-carb or Keto Diet, my GUESS would be that you’re doing so for weight loss goals.
What can I say, I’m a mind reader.
Also, you look nice today.
No matter what nutritional strategy you pick for weight loss, navigating your food choices will be critical. As we say in our Guide on Healthy Eating, 80-90% of your success will depend on how you eat. Low-carb or non-low-carb, real food should be at the center of your fitness plan.
If this stresses you out, we can help!
If you find yourself on the road frequently, and constantly finding your health and fitness goals sabotaged by travel, a hectic life, or just being too damn busy, I hear ya.
This is why we launched our own private online coaching program that works with you to meet your goals! We help busy people like you to structure a complete life overhaul: handcrafted workout routines, accountability, mindset changes, and nutritional strategies.
We can help you be successful with Keto, or any other kind of diet. We can build routines and strategies for the weeks you’re traveling, and the weeks you’re home.
If you want guidance from a trained professional, schedule a free call with Team Nerd Fitness by clicking on the image below and see if we’re a good fit for each other!
Save this guide
Use this Guide as a resource. Something you can fall back on for a quick reference when you find yourself in a food court with no way out and your rumbling stomach is leading the way.
Bookmark this page your in phone and pull it up whenever you’re in doubt.
Don’t let a drive-thru derail your fitness goals. Often times what you order can be just as, if not more important, than where you order.
If you are following a low-carb or Keto Diet for a weight loss goal, hitting up a fast food joint doesn’t mean you have to abandon it. Stick to the orders of this Guide. If you find yourself at a restaurant not covered here, fear not! Reference the tips at the beginning of this article and you’ll do just fine.
We’d love to hear from you:
Any other restaurants you want us to cover as part of our Guide?
Interested in other fast food guides, like for paleo?
Let us know in the comments!
-Steve
PS: It should go without saying, that you probably shouldn’t live off fast food. But I get it, sometimes you have to do the best you can, with what you have, where you are. Just don’t consider this Guide as a pass to live life through a drive-thru window.
###
All photo citations can be found in this footnote[2].
Footnotes ( returns to text)
If you’re into weird business statistics, here’s a link to show you the most popular chains in America.
Photo sources: Model Train Display, Cookies, Navigators, Harry
Your Best Low Carb Fast Food Options: A Guide for Keto on the Go published first on https://immigrationways.tumblr.com/
0 notes
Text
Your Best Low Carb Fast Food Options: A Guide for Keto on the Go
Let’s be real for a moment: you’re not always going to have a home cooked meal prepared and waiting for you.
Sometimes you need to depend on a fast food chain to keep hunger at bay, scanning the menu for a healthy option.
However, when you add in a highly restrictive diet like Keto, Paleo or low-carb, the task can seem impossible.
“Forget it. I’m screwed. Order me a burger and chocolate shake and I’ll get back on track tomorrow.”
WAIT!
You don’t have to throw in the towel quite yet.
Just because you pulled into the drive-thru doesn’t mean I’ll let you fall off that low-carb wagon. In this Guide, I’ll tell you exactly what to order so you can stick to Keto. And a couple other options in case my first suggestion isn’t jiving.
To start, let’s discuss some general tips when ordering low-carb at a fast food chain. Or you can click below to jump to any specific restaurant, in case you are reading this in line and need to make up your mind quickly.
Don’t fret, instead click here:
Boston Market
Burger King
Chipotle
Dunkin Donuts
McDonald’s
Starbucks
Subway
Wendy’s
Quick Tips for Low-Carb Fast Food Dining
If you’re interested in learning about the Keto Diet, make sure to read our MASSIVE guide on the subject. We have included everything but the kitchen sink in the article. And in the next update, I’m getting that sink in there.
Personally, I don’t think carbs deserve the bad rep they currently have, as I lay out in our “How to pick the perfect diet for you” article – but that’s neither here nor there.
Instead, we’re gonna tackle it as if you’re somebody that thrives under a low-carb environment but has to eat fast food for whatever reason!
Keep these rules in mind for dining out while following a low-carb diet.
Ditch the bun. Oftentimes, making a low-carb meal at a restaurant is as simple as saying “no bun please.” And really, it’s pretty much required if you’re following Keto. For example, including the bun on the McDonald’s Double Quarter Pounder adds an extra 30 grams of carbs. Some forms of Keto recommend 20 grams of net carbs (total g of carbs minus g of fiber). Lettuce wraps are your friend.
Focus on meat, veggies, and cheese. Carbs can creep into all sorts of items in fast food. Take an order of coleslaw from KFC. Sure, there are veggies in there all right. But it also has a lot of carbs, 14 grams for one serving. 10 of which, is sugar! Order simple things like meat, veggies, and cheese, which will generally have less hidden carbs.
Avoid fried or breaded food. You would think that fried would be fine with Keto, because of the fat involved. However, they’ll add flour into the mix (meaning carbs) so stay away from mozzarella sticks or fried chicken. Grilled over fried, everytime.
Salads can be problematic. If you find a salad that’s just veggies, meat, and cheese, go all in! However, you’ll run into trouble with the added croutons, dried fruit, or sugar covered nuts. Be careful and check ingredients. Also, the dressing can be loaded with sugar. Speaking of dressing…
Condiments on the side. One packet of Honey Mustard Sauce from Chick-fil-A has 10 grams of sugar. That could be a lot of your carb allowance for the day. Ask for all sauces and dressings on the side, and stick to fattier options like Caesar, ranch, and oil when you can. Chick-fil-A’s Garlic and Herb Ranch sauce only has 1 gram of carbs per packet.
It’s okay to special order. Often times the low-carb solution at a fast food joint is there, you just have to ask for it. “Can I have the chicken salad, but instead of the normal dressing it comes with, can I just have ranch?” Restaurants want to help you. It’s okay to ask for what you want. You are special.
Consider these above highlights for navigating fast food under a Keto Diet or low carb diet. Want to be told exactly what to order? We got you.
In line? Staring at the menu and can’t figure out what’s low-carb?
Order the following, just make sure you look at both calorie intake along with carb count!
It’s not gonna help much if you stick low carb but eat 5,000 calories worth of fast food! So make sure the calorie count fits into your daily allotment whenever possible.
Low-Carb Options at Boston Market
Because you choose your sides here, it’s relatively easy to get a meal at Boston Market that will comply with Keto. They also have a nutrition calculator online to help with macro ratios. However, Keto at Boston Market does mean you are going to have to pass on the dinner roll or side of cornbread. Pick the following:
Our Low-Carb Favorite:
Three-Piece Dark: Lot’s of protein, decent fat, and no carbs.
Calories: 300
Protein: 37g
Net Carbs: 1g
Fat: 16g
Green Beans: Keep it simple.
Calories: 90cals
Protein: 1g
Net Carbs: 4g
Fat: 5g
Fresh Steamed Vegetables: Following our “simple” strategy.
Calories: 60
Protein: 2g
Net Carbs: 4g
Fat: 3.5g
Other Low-Carb Recommendations:
Turkey: Lot’s of protein, but less fat than the chicken order.
Calories: 230
Protein: 43g
Net Carbs: 0g
Fat: 6g
Caesar Salad: While it has some carbs, it’s not considerable when weighed against other options.
Calories: 150
Protein: 3g
Net Carbs: 6g
Fat: 13g
Low-Carb Options at Burger King
The name of the game at Burger King is “no bun please.” Luckily, their nutrition calculator lets you customize your order, showing you exactly how many carbs you’ll save by removing the bun. For us nerds who love data, that’s awesome. Although I’ll gripe that this customization functionality doesn’t work on BK’s salads.
Our Low-Carb Favorite:
Double Cheeseburger (no bun, no ketchup): It’s simple, but simple works. You’re basically getting meat, cheese, and a pickle.
Calories: 250
Protein: 20g
Net Carbs: <1g
Fat: 19g
Garden Side Salad (no croutons): We’ll make up for the lack of veggies here.
Calories: 60
Protein: 4g
Net Carbs: 2g
Fat: 4g
Ken’s Ranch Dressing: The fattiest dressing they have.
Calories: 260
Protein: 1g
Net Carbs: 2g
Fat: 28g
Other Low-Carb Recommendations:
Grilled Chicken Sandwich (no bun, with mayo): In case you don’t feel like beef.
Calories: 270
Protein: 30g
Net Carbs: 2g
Fat: 16g
Low-Carb Options at Chipotle
Chipotle is a personal favorite of mine, as it’s one of a few chains where you are able to order a “paleo-ish” meal. That, and it’s easy to follow low-carb here. If there’s a Chipotle near you, it could be a great resource for a quick and painless Keto meal. Scope out Chipotle’s nutrition calculator here, which will cover any customization you can imagine.
Our Low-Carb Favorite:
Salad Bowl (with Carnitas): order it with Fajita Vegetables, Fresh Tomato Salsa, Sour Cream, Cheese, and YES for Guacamole.
Calories: 710
Protein: 34g
Net Carbs: 12
Fat: 51g
Other Low-Carb Recommendations: Stick to the Salad Bowl. However, go ahead and pick out any meat you’d like. Carnitas just has the highest fat content, which is why we recommend it for a Keto Diet. Steak and chicken are also fine.
Low-Carb Options at Dunkin’ Donuts
Proving that you can get a low-carb meal pretty much everywhere, we have Dunkin’ Donuts. As a nerd that grew up in New England, Dunkin Donuts will always hold a special place in my heart.
Granted, you won’t be ordering a donut (sorry). Also, for drinks, stick with black coffee or unsweetened tea. Everything else is a sugar landmine.
Our Low-Carb Favorite:
Sausage Egg and Cheese Bagel (no bagel): Sausage and egg are a breakfast staple. Plus, cheese!
Calories: 370
Protein: 16g
Net Carbs: 3g
Fat: 33g
Other Low-Carb Recommendations:
Egg, Sausage and Cheese Wake-Up Wrap: If you’re following a strict Keto protocol, stick to the sausage and egg bagel sandwich, sans bagel. If you have some leeway with your carb allowance, you might be able to get away with this wrap which will net you 14 grams of carbs. If the Carb Police arrests you for this one, I warned you.
Calorie: 290
Protein: 11g
Net Carbs: 14g
Fat: 20g
Low-Carb Options at McDonald’s
If one image is associated with fast food, it’s the arches of McDonald’s. In America, you’re never too far from one. Or really, even in most of the world. Can you be low-carb here? Yes! Plus, like Burger King, their nutrition calculator includes all the bunless customizations you can think up. I like that.
Our Low-Carb Favorite:
Bacon Ranch Grilled Chicken Salad (Use the Balsamic Vinaigrette listed below for a 9g carb meal): It’s mostly greens, grilled chicken and a little bacon. No customization required. Your salad comes in under 400 calories.
Calories: 320
Protein: 42g
Net Carbs: 6g
Fat: 14g
Newman’s Own Low Fat Balsamic Vinaigrette: The lowest calorie dressing found at McDonald’s.
Calories: 35
Protein: 0g
Net Carbs: 3g
Fat: 2.5g
Other Low-Carb Recommendations:
Double Quarter Pounder with Cheese (no bun, no ketchup): Lot’s of fat, decent protein, and little carbs. You can order any burger on the menu this way with similar results.
Calories: 590
Protein: 45g
Net Carbs: 4g
Fat: 43g
Artisan Grilled Chicken Sandwich (no bun; vinaigrette carb content is negligible so go for it): Not a lot of fat with this order, but very low-carb with a decent source of protein.
Calories: 160
Protein: 29g
Net Carbs: 1g
Fat: 4g
Sausage McMuffin with Egg (no muffin): I know, it seems sacrilegious to lose the muffin. However, it’s the only way to keep the order low-carb.
Calories: 340
Protein: 16g
Net Carbs: 3g
Fat: 29g
Low-Carb Options at Starbucks
At this point in civilization, there’s a Starbucks on the corner of every Starbucks. Which is good if you follow the Keto Diet, because you can make an order from this chain work. If you get coffee or tea, keep it unsweetened. If you want some cream, ask for “heavy cream.” They’ll give you the full-fat version they have in the back. With Keto, always go full fat.
Our Low-Carb Favorite:
Sous Vide Egg Bites, Bacon & Gruyere: The lowest carb count of the egg bite options. A great protein to carb ratio. Plus fat. Always fat.
Calories: 320
Protein: 42g
Net Carbs: 6g
Fat: 14g
Other Low-Carb Recommendations:
Chicken & Greens Caesar Salad Bowl: Greens, chicken and a fatty dressing. This will work in a pinch.
Calories: 340
Protein: 19g
Net Carbs: 7g
Fat: 25g
Low-Carb Options at Subway
It’s estimated that 18.5% of all fast food restaurants are a Subway.[1]The more you know. The good news is, it’s pretty straightforward to order a low-carb meal here. Every sub they sell can also be made into a salad, forgoing the bun.
Go ahead and ask for cheese (duh) and get plenty of veggies. Get ‘em. Also, bacon and guacamole are your Keto friends. For dressings? Stick with oil and vinegar.
Our Low-Carb Favorite:
Tuna Salad: This will give you the most fat for the fewest carbs. Plus, a solid serving of protein. Nutrition info below is with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing.
Calories: 500
Protein: 15g
Net Carbs: 7g
Fat: 45g
Other Low-Carb Recommendations:
Oven Roasted Chicken: If tuna isn’t your jam, go ahead and get the chicken. Follow the same idea as the tuna salad and grab it with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing. Also, feel free to add bacon and guacamole to increase your calories. Your nutrition info will look like this if ordered as above:
Calories: 490
Protein: 24g
Net Carbs: 11g.
Fat: 35.5g
Low-Carb Options at Wendy’s
I’ve always been amused by Wendy’s, probably because they make square burger patties. Wendy’s, you cray. You can also get a decent low-carb meal here.
Our Low-Carb Favorite:
Southwest Avocado Chicken Salad: It is nice not to have to special order anything. Go ahead and eat this salad as is. Lots of fat and protein and low-carb(ish).
Calories: 600
Protein: 42g
Net Carbs: 11g
Fat: 41g
Other Low-Carb Recommendations:
Baconator (no bun, no ketchup): If a salad isn’t what you’re after, a meal of bacon, meat, and cheese can keep you going. I wouldn’t recommend this all the time (see the calories), but the beauty of Keto is, a pile of meat and cheese can get you by.
Calories: 760
Protein: 53g
Net Carbs: 2g.
Fat: 60g
Eating fast food doesn’t mean you have to give up on keto or low-carb
Just about anywhere you go can offer you a low-carb meal. We just covered 8 popular restaurants and provided exactly what to order to stick with the Keto Diet.
Even if you find yourself at a restaurant not covered in our guide, DON’T PANIC!
Stick to the advice at the start of this Guide, and remember, it’s okay to request a special order. The staff at restaurants want to make you happy, so good ahead and tell them what would make you happy.
The good news is, this is getting easier and easier. As the Keto and the low-carb trend continues to skyrocket in popularity, more and more chains are working to accommodate.
Go ahead and let the store know about your low-carb requirement. They’ll listen. And the next time you stop by, there might be something on the menu specifically designed to meet your needs. That’s how you end up with The Low Carb Thickburger at Carl’s Jr/Hardee’s. Capitalism at work!
Another note: If you’re following a low-carb or Keto Diet, my GUESS would be that you’re doing so for weight loss goals.
What can I say, I’m a mind reader.
Also, you look nice today.
No matter what nutritional strategy you pick for weight loss, navigating your food choices will be critical. As we say in our Guide on Healthy Eating, 80-90% of your success will depend on how you eat. Low-carb or non-low-carb, real food should be at the center of your fitness plan.
If this stresses you out, we can help!
If you find yourself on the road frequently, and constantly finding your health and fitness goals sabotaged by travel, a hectic life, or just being too damn busy, I hear ya.
This is why we launched our own private online coaching program that works with you to meet your goals! We help busy people like you to structure a complete life overhaul: handcrafted workout routines, accountability, mindset changes, and nutritional strategies.
We can help you be successful with Keto, or any other kind of diet. We can build routines and strategies for the weeks you’re traveling, and the weeks you’re home.
If you want guidance from a trained professional, schedule a free call with Team Nerd Fitness by clicking on the image below and see if we’re a good fit for each other!
Save this guide
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Text
Your Best Low Carb Fast Food Options: A Guide for Keto on the Go
Let’s be real for a moment: you’re not always going to have a home cooked meal prepared and waiting for you.
Sometimes you need to depend on a fast food chain to keep hunger at bay, scanning the menu for a healthy option.
However, when you add in a highly restrictive diet like Keto, Paleo or low-carb, the task can seem impossible.
“Forget it. I’m screwed. Order me a burger and chocolate shake and I’ll get back on track tomorrow.”
WAIT!
You don’t have to throw in the towel quite yet.
Just because you pulled into the drive-thru doesn’t mean I’ll let you fall off that low-carb wagon. In this Guide, I’ll tell you exactly what to order so you can stick to Keto. And a couple other options in case my first suggestion isn’t jiving.
To start, let’s discuss some general tips when ordering low-carb at a fast food chain. Or you can click below to jump to any specific restaurant, in case you are reading this in line and need to make up your mind quickly.
Don’t fret, instead click here:
Boston Market
Burger King
Chipotle
Dunkin Donuts
McDonald’s
Starbucks
Subway
Wendy’s
Quick Tips for Low-Carb Fast Food Dining
If you’re interested in learning about the Keto Diet, make sure to read our MASSIVE guide on the subject. We have included everything but the kitchen sink in the article. And in the next update, I’m getting that sink in there.
Personally, I don’t think carbs deserve the bad rep they currently have, as I lay out in our “How to pick the perfect diet for you” article – but that’s neither here nor there.
Instead, we’re gonna tackle it as if you’re somebody that thrives under a low-carb environment but has to eat fast food for whatever reason!
Keep these rules in mind for dining out while following a low-carb diet.
Ditch the bun. Oftentimes, making a low-carb meal at a restaurant is as simple as saying “no bun please.” And really, it’s pretty much required if you’re following Keto. For example, including the bun on the McDonald’s Double Quarter Pounder adds an extra 30 grams of carbs. Some forms of Keto recommend 20 grams of net carbs (total g of carbs minus g of fiber). Lettuce wraps are your friend.
Focus on meat, veggies, and cheese. Carbs can creep into all sorts of items in fast food. Take an order of coleslaw from KFC. Sure, there are veggies in there all right. But it also has a lot of carbs, 14 grams for one serving. 10 of which, is sugar! Order simple things like meat, veggies, and cheese, which will generally have less hidden carbs.
Avoid fried or breaded food. You would think that fried would be fine with Keto, because of the fat involved. However, they’ll add flour into the mix (meaning carbs) so stay away from mozzarella sticks or fried chicken. Grilled over fried, everytime.
Salads can be problematic. If you find a salad that’s just veggies, meat, and cheese, go all in! However, you’ll run into trouble with the added croutons, dried fruit, or sugar covered nuts. Be careful and check ingredients. Also, the dressing can be loaded with sugar. Speaking of dressing…
Condiments on the side. One packet of Honey Mustard Sauce from Chick-fil-A has 10 grams of sugar. That could be a lot of your carb allowance for the day. Ask for all sauces and dressings on the side, and stick to fattier options like Caesar, ranch, and oil when you can. Chick-fil-A’s Garlic and Herb Ranch sauce only has 1 gram of carbs per packet.
It’s okay to special order. Often times the low-carb solution at a fast food joint is there, you just have to ask for it. “Can I have the chicken salad, but instead of the normal dressing it comes with, can I just have ranch?” Restaurants want to help you. It’s okay to ask for what you want. You are special.
Consider these above highlights for navigating fast food under a Keto Diet or low carb diet. Want to be told exactly what to order? We got you.
In line? Staring at the menu and can’t figure out what’s low-carb?
Order the following, just make sure you look at both calorie intake along with carb count!
It’s not gonna help much if you stick low carb but eat 5,000 calories worth of fast food! So make sure the calorie count fits into your daily allotment whenever possible.
Low-Carb Options at Boston Market
Because you choose your sides here, it’s relatively easy to get a meal at Boston Market that will comply with Keto. They also have a nutrition calculator online to help with macro ratios. However, Keto at Boston Market does mean you are going to have to pass on the dinner roll or side of cornbread. Pick the following:
Our Low-Carb Favorite:
Three-Piece Dark: Lot’s of protein, decent fat, and no carbs.
Calories: 300
Protein: 37g
Net Carbs: 1g
Fat: 16g
Green Beans: Keep it simple.
Calories: 90cals
Protein: 1g
Net Carbs: 4g
Fat: 5g
Fresh Steamed Vegetables: Following our “simple” strategy.
Calories: 60
Protein: 2g
Net Carbs: 4g
Fat: 3.5g
Other Low-Carb Recommendations:
Turkey: Lot’s of protein, but less fat than the chicken order.
Calories: 230
Protein: 43g
Net Carbs: 0g
Fat: 6g
Caesar Salad: While it has some carbs, it’s not considerable when weighed against other options.
Calories: 150
Protein: 3g
Net Carbs: 6g
Fat: 13g
Low-Carb Options at Burger King
The name of the game at Burger King is “no bun please.” Luckily, their nutrition calculator lets you customize your order, showing you exactly how many carbs you’ll save by removing the bun. For us nerds who love data, that’s awesome. Although I’ll gripe that this customization functionality doesn’t work on BK’s salads.
Our Low-Carb Favorite:
Double Cheeseburger (no bun, no ketchup): It’s simple, but simple works. You’re basically getting meat, cheese, and a pickle.
Calories: 250
Protein: 20g
Net Carbs: <1g
Fat: 19g
Garden Side Salad (no croutons): We’ll make up for the lack of veggies here.
Calories: 60
Protein: 4g
Net Carbs: 2g
Fat: 4g
Ken’s Ranch Dressing: The fattiest dressing they have.
Calories: 260
Protein: 1g
Net Carbs: 2g
Fat: 28g
Other Low-Carb Recommendations:
Grilled Chicken Sandwich (no bun, with mayo): In case you don’t feel like beef.
Calories: 270
Protein: 30g
Net Carbs: 2g
Fat: 16g
Low-Carb Options at Chipotle
Chipotle is a personal favorite of mine, as it’s one of a few chains where you are able to order a “paleo-ish” meal. That, and it’s easy to follow low-carb here. If there’s a Chipotle near you, it could be a great resource for a quick and painless Keto meal. Scope out Chipotle’s nutrition calculator here, which will cover any customization you can imagine.
Our Low-Carb Favorite:
Salad Bowl (with Carnitas): order it with Fajita Vegetables, Fresh Tomato Salsa, Sour Cream, Cheese, and YES for Guacamole.
Calories: 710
Protein: 34g
Net Carbs: 12
Fat: 51g
Other Low-Carb Recommendations: Stick to the Salad Bowl. However, go ahead and pick out any meat you’d like. Carnitas just has the highest fat content, which is why we recommend it for a Keto Diet. Steak and chicken are also fine.
Low-Carb Options at Dunkin’ Donuts
Proving that you can get a low-carb meal pretty much everywhere, we have Dunkin’ Donuts. As a nerd that grew up in New England, Dunkin Donuts will always hold a special place in my heart.
Granted, you won’t be ordering a donut (sorry). Also, for drinks, stick with black coffee or unsweetened tea. Everything else is a sugar landmine.
Our Low-Carb Favorite:
Sausage Egg and Cheese Bagel (no bagel): Sausage and egg are a breakfast staple. Plus, cheese!
Calories: 370
Protein: 16g
Net Carbs: 3g
Fat: 33g
Other Low-Carb Recommendations:
Egg, Sausage and Cheese Wake-Up Wrap: If you’re following a strict Keto protocol, stick to the sausage and egg bagel sandwich, sans bagel. If you have some leeway with your carb allowance, you might be able to get away with this wrap which will net you 14 grams of carbs. If the Carb Police arrests you for this one, I warned you.
Calorie: 290
Protein: 11g
Net Carbs: 14g
Fat: 20g
Low-Carb Options at McDonald’s
If one image is associated with fast food, it’s the arches of McDonald’s. In America, you’re never too far from one. Or really, even in most of the world. Can you be low-carb here? Yes! Plus, like Burger King, their nutrition calculator includes all the bunless customizations you can think up. I like that.
Our Low-Carb Favorite:
Bacon Ranch Grilled Chicken Salad (Use the Balsamic Vinaigrette listed below for a 9g carb meal): It’s mostly greens, grilled chicken and a little bacon. No customization required. Your salad comes in under 400 calories.
Calories: 320
Protein: 42g
Net Carbs: 6g
Fat: 14g
Newman’s Own Low Fat Balsamic Vinaigrette: The lowest calorie dressing found at McDonald’s.
Calories: 35
Protein: 0g
Net Carbs: 3g
Fat: 2.5g
Other Low-Carb Recommendations:
Double Quarter Pounder with Cheese (no bun, no ketchup): Lot’s of fat, decent protein, and little carbs. You can order any burger on the menu this way with similar results.
Calories: 590
Protein: 45g
Net Carbs: 4g
Fat: 43g
Artisan Grilled Chicken Sandwich (no bun; vinaigrette carb content is negligible so go for it): Not a lot of fat with this order, but very low-carb with a decent source of protein.
Calories: 160
Protein: 29g
Net Carbs: 1g
Fat: 4g
Sausage McMuffin with Egg (no muffin): I know, it seems sacrilegious to lose the muffin. However, it’s the only way to keep the order low-carb.
Calories: 340
Protein: 16g
Net Carbs: 3g
Fat: 29g
Low-Carb Options at Starbucks
At this point in civilization, there’s a Starbucks on the corner of every Starbucks. Which is good if you follow the Keto Diet, because you can make an order from this chain work. If you get coffee or tea, keep it unsweetened. If you want some cream, ask for “heavy cream.” They’ll give you the full-fat version they have in the back. With Keto, always go full fat.
Our Low-Carb Favorite:
Sous Vide Egg Bites, Bacon & Gruyere: The lowest carb count of the egg bite options. A great protein to carb ratio. Plus fat. Always fat.
Calories: 320
Protein: 42g
Net Carbs: 6g
Fat: 14g
Other Low-Carb Recommendations:
Chicken & Greens Caesar Salad Bowl: Greens, chicken and a fatty dressing. This will work in a pinch.
Calories: 340
Protein: 19g
Net Carbs: 7g
Fat: 25g
Low-Carb Options at Subway
It’s estimated that 18.5% of all fast food restaurants are a Subway.[1]The more you know. The good news is, it’s pretty straightforward to order a low-carb meal here. Every sub they sell can also be made into a salad, forgoing the bun.
Go ahead and ask for cheese (duh) and get plenty of veggies. Get ‘em. Also, bacon and guacamole are your Keto friends. For dressings? Stick with oil and vinegar.
Our Low-Carb Favorite:
Tuna Salad: This will give you the most fat for the fewest carbs. Plus, a solid serving of protein. Nutrition info below is with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing.
Calories: 500
Protein: 15g
Net Carbs: 7g
Fat: 45g
Other Low-Carb Recommendations:
Oven Roasted Chicken: If tuna isn’t your jam, go ahead and get the chicken. Follow the same idea as the tuna salad and grab it with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing. Also, feel free to add bacon and guacamole to increase your calories. Your nutrition info will look like this if ordered as above:
Calories: 490
Protein: 24g
Net Carbs: 11g.
Fat: 35.5g
Low-Carb Options at Wendy’s
I’ve always been amused by Wendy’s, probably because they make square burger patties. Wendy’s, you cray. You can also get a decent low-carb meal here.
Our Low-Carb Favorite:
Southwest Avocado Chicken Salad: It is nice not to have to special order anything. Go ahead and eat this salad as is. Lots of fat and protein and low-carb(ish).
Calories: 600
Protein: 42g
Net Carbs: 11g
Fat: 41g
Other Low-Carb Recommendations:
Baconator (no bun, no ketchup): If a salad isn’t what you’re after, a meal of bacon, meat, and cheese can keep you going. I wouldn’t recommend this all the time (see the calories), but the beauty of Keto is, a pile of meat and cheese can get you by.
Calories: 760
Protein: 53g
Net Carbs: 2g.
Fat: 60g
Eating fast food doesn’t mean you have to give up on keto or low-carb
Just about anywhere you go can offer you a low-carb meal. We just covered 8 popular restaurants and provided exactly what to order to stick with the Keto Diet.
Even if you find yourself at a restaurant not covered in our guide, DON’T PANIC!
Stick to the advice at the start of this Guide, and remember, it’s okay to request a special order. The staff at restaurants want to make you happy, so good ahead and tell them what would make you happy.
The good news is, this is getting easier and easier. As the Keto and the low-carb trend continues to skyrocket in popularity, more and more chains are working to accommodate.
Go ahead and let the store know about your low-carb requirement. They’ll listen. And the next time you stop by, there might be something on the menu specifically designed to meet your needs. That’s how you end up with The Low Carb Thickburger at Carl’s Jr/Hardee’s. Capitalism at work!
Another note: If you’re following a low-carb or Keto Diet, my GUESS would be that you’re doing so for weight loss goals.
What can I say, I’m a mind reader.
Also, you look nice today.
No matter what nutritional strategy you pick for weight loss, navigating your food choices will be critical. As we say in our Guide on Healthy Eating, 80-90% of your success will depend on how you eat. Low-carb or non-low-carb, real food should be at the center of your fitness plan.
If this stresses you out, we can help!
If you find yourself on the road frequently, and constantly finding your health and fitness goals sabotaged by travel, a hectic life, or just being too damn busy, I hear ya.
This is why we launched our own private online coaching program that works with you to meet your goals! We help busy people like you to structure a complete life overhaul: handcrafted workout routines, accountability, mindset changes, and nutritional strategies.
We can help you be successful with Keto, or any other kind of diet. We can build routines and strategies for the weeks you’re traveling, and the weeks you’re home.
If you want guidance from a trained professional, schedule a free call with Team Nerd Fitness by clicking on the image below and see if we’re a good fit for each other!
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