Exactly What to Order at Popular Fast-Food Chains
Now that you’ve got the basics down, here are some sample fast-food meals, all nutritionist-approved for working within the confines of a keto diet.
McDonald’s
Order An Egg McMuffin, without the English muffin. Another good option is to ask for a totally customized order like scrambled eggs with cheese, since you know they have all the ingredients, says Megan Poczekaj, RDN, a nutritionist based in Orlando, Florida.
Nutrition
- Calories 170
- Total Fat 12 g
- Carbohydrates 3 g
- Protein 12 g
Panera Bread
Order A Greek salad, advises Wagner. A whole salad contains 10 g of net carbs (it has 7 g of fiber).
Using the Greek dressing it comes with will add an additional gram of carbs, though Wagner suggests a DIY dressing: your own olive oil and a few lemon wedges from the water fountain to squirt on top.
Nutrition
- Calories 630
- Total Fat 59 g
- Carbohydrates 17 g
- Protein 8 g
Dropping to a half salad helps you take even less out of your carb allowance, with 5 g of net carbs (9 g of total carbs and 4 g of fiber), and 310 calories.
Chipotle
Order Chipotle lets you build salads from scratch. And you can tailor the options to various diet approaches, including keto. (You can select “keto” in the nutrition preferences.) Every salad contains romaine, baby kale, and baby spinach.
Our experts recommended any salad bowl, with your choice of meat (note that the nutrition info will vary depending on the meat, though carnitas is a good, higher-fat pick), sour cream for an extra dose of fat, guacamole, and shredded cheese. Skip the salsa to save on carbs.
“Portions tend to be quite large for a keto diner, who is usually not that hungry,” says Mancinelli. Eat a modest portion and save the rest for later.
Nutrition (based on building a salad with romaine, baby kale, baby spinach, carnitas, sour cream, guac, and shredded cheese)
- Calories 453
- Total Fat 33.2 g
- Carbohydrates 4.2 g
- Protein 33.1 g
In-N-Out Burger
Order A protein-style cheeseburger. You’re in luck, because this fast-food joint has long been a low-carb champion. Protein-style means wrapped in lettuce. If you’re eating the onion, ask for it freshly sliced, not grilled, to save on carbs, advises Wagner. In-N-Out Burger is not in every state, but if you happen to be in the West, Southwest, or South, you may be in luck.
Nutrition
- Calories 210
- Total Fat 14 g
- Carbohydrates 8 g
- Protein 12 g
Five Guys
Order A little bacon cheeseburger, no bun. “Ask if they do a lettuce wrap,” says Mancinelli. “Then make a smart use of toppings. It’s a very rich meal, so add pickles and tomato. They’ll brighten up the burger for a small amount of carbs,” she says. Though it’s not considered healthy, mayo will also up the fat content of this pick, adding 11 g to your total.
Bear in mind that adding mayo will add upward of 100 calories to your meal, depending on the vendor, so if you’re also watching calories, that’s a consideration.
Nutrition (without mayo)
- Calories 456
- Total Fat 28.5 g
- Carbohydrates 4 g
- Protein 25 g
Nutrition (with mayo)
- Calories 563
- Total Fat 39.5 g
- Carbohydrates 4 g
- Protein 25 g
Subway
Order Tuna salad on sliced cucumbers and tomatoes or atop a salad. (Nutrition info reflects tuna on a chopped salad.) “If you have an opportunity to get tuna at a fast-food place and you’re light on fish consumption for that week, it’s a good option,” says Mancinelli. (With 4 g of fiber, this meal has 6 g of net carbs.)
Nutrition
- Calories 410
- Total Fat 32 g
- Carbohydrates 10 g
- Protein 22 g
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