Let’s be actual for a second: you’re not at all times going to have a house cooked meal ready and ready for you.

Generally you might want to depend upon a quick meals chain to maintain starvation at bay, scanning the menu for a wholesome choice.

Nonetheless, whenever you add in a extremely restrictive weight loss program like Keto, Paleo or low-carb, the duty can appear unimaginable.

Overlook it. I’m screwed. Order me a burger and chocolate shake and I’ll get again on observe tomorrow.”


You don’t must throw within the towel fairly but.

Simply since you pulled into the drive-thru doesn’t imply I’ll allow you to fall off that low-carb wagon. On this Information, I’ll inform you precisely what to order so you may keep on with Keto. And a pair different choices in case my first suggestion isn’t jiving.

To begin, let’s talk about some common ideas when ordering low-carb at a quick meals chain. Or you may click on under to leap to any particular restaurant, in case you’re studying this in line and have to make up your thoughts shortly.

Don’t fret, as a substitute click on right here:

Fast Ideas for Low-Carb Quick Meals Eating

For those who’re all in favour of studying concerning the Keto Weight loss plan, be certain that to learn our MASSIVE guide on the subject. We have now included every little thing however the kitchen sink within the article. And within the subsequent replace, I’m getting that sink in there.

Personally, I don’t suppose carbs deserve the dangerous rep they at the moment have, as I lay out in our “How to pick the perfect diet for you” article – however that’s neither right here nor there.

As an alternative, we’re gonna deal with it as in case you’re any individual that thrives beneath a low-carb atmosphere however has to eat quick meals for no matter cause!

Preserve these guidelines in thoughts for eating out whereas following a low-carb weight loss program.

  • Ditch the bun. Oftentimes, making a low-carb meal at a restaurant is so simple as saying “no bun please.” And actually, it’s just about required in case you’re following Keto. For instance, together with the bun on the McDonald’s Double Quarter Pounder provides an additional 30 grams of carbs. Some types of Keto advocate 20 grams of internet carbs (whole g of carbs minus g of fiber). Lettuce wraps are your buddy.
  • Give attention to meat, veggies, and cheese. Carbs can creep into all types of things in quick meals. Take an order of coleslaw from KFC. Certain, there are veggies in there all proper. But it surely additionally has plenty of carbs, 14 grams for one serving. 10 of which, is sugar! Order easy issues like meat, veggies, and cheese, which can usually have much less hidden carbs.
  • Avoid fried or breaded meals. You’ll suppose that fried can be superb with Keto, due to the fats concerned. Nonetheless, they’ll add flour into the combo (that means carbs) so steer clear of mozzarella sticks or fried hen. Grilled over fried, everytime.
  • Salads might be problematic. For those who discover a salad that’s simply veggies, meat, and cheese, go all in! Nonetheless, you’ll run into bother with the added croutons, dried fruit, or sugar coated nuts. Watch out and verify elements. Additionally, the dressing might be loaded with sugar. Talking of dressing…
  • Condiments on the aspect. One packet of Honey Mustard Sauce from Chick-fil-A has 10 grams of sugar. That may very well be plenty of your carb allowance for the day. Ask for all sauces and dressings on the aspect, and keep on with fattier choices like Caesar, ranch, and oil when you may. Chick-fil-A’s Garlic and Herb Ranch sauce solely has 1 gram of carbs per packet.
  • It’s okay to particular order. Typically occasions the low-carb answer at a quick meals joint is there, you simply must ask for it. “Can I’ve the hen salad, however as a substitute of the traditional dressing it comes with, can I simply have ranch?” Eating places wish to enable you to. It’s okay to ask for what you need. You’re particular.

Contemplate these above highlights for navigating quick meals beneath a Keto Weight loss plan or low carb weight loss program. Wish to be advised precisely what to order? We obtained you.

In line? Staring on the menu and may’t work out what’s low-carb?

Order the next, simply be sure to take a look at each calorie consumption together with carb rely!

It’s not gonna assist a lot in case you stick low carb however eat 5,000 energy price of quick meals! So be certain that the calorie rely matches into your each day allotment each time potential.

Low-Carb Choices at Boston Market

Since you select your sides right here, it’s comparatively straightforward to get a meal at Boston Market that may adjust to Keto. In addition they have a vitamin calculator online to assist with macro ratios. Nonetheless, Keto at Boston Market does imply you will must cross on the dinner roll or aspect of cornbread.  Choose the next:

Our Low-Carb Favourite:

  • Three-Piece Darkish: Lot’s of protein, respectable fats, and no carbs.
    • Energy: 300
    • Protein: 37g
    • Internet Carbs: 1g
    • Fats: 16g
  •  Inexperienced Beans: Preserve it easy.
    • Energy: 90cals
    • Protein: 1g
    • Internet Carbs: 4g
    • Fats: 5g
  • Recent Steamed Greens: Following our “easy” technique.
    • Energy: 60
    • Protein: 2g
    • Internet Carbs: 4g
    • Fats: three.5g

Different Low-Carb Suggestions:

  • Turkey: Lot’s of protein, however much less fats than the hen order.
    • Energy: 230
    • Protein: 43g
    • Internet Carbs: 0g
    • Fats: 6g
  • Caesar Salad: Whereas it has some carbs, it’s not appreciable when weighed towards different choices.
    • Energy: 150
    • Protein: 3g
    • Internet Carbs: 6g
    • Fats: 13g

Low-Carb Choices at Burger King

The secret at Burger King is “no bun please.” Fortunately, their nutrition calculator permits you to customise your order, exhibiting you precisely what number of carbs you’ll save by eradicating the bun. For us nerds who love information, that’s superior. Though I’ll gripe that this customization performance doesn’t work on BK’s salads.

Our Low-Carb Favourite:

  • Double Cheeseburger (no bun, no ketchup): It’s easy, however easy works. You’re principally getting meat, cheese, and a pickle.
    • Energy: 250
    • Protein: 20g
    • Internet Carbs: <1g
    • Fats: 19g
  •  Backyard Facet Salad (no croutons): We’ll make up for the shortage of veggies right here.
    • Energy: 60
    • Protein: 4g
    • Internet Carbs: 2g
    • Fats: 4g
  • Ken’s Ranch Dressing: The fattiest dressing they’ve.
    • Energy: 260
    • Protein: 1g
    • Internet Carbs: 2g
    • Fats: 28g

Different Low-Carb Suggestions:

  • Grilled Rooster Sandwich (no bun, with mayo): In case you don’t really feel like beef.
    • Energy: 270
    • Protein: 30g
    • Internet Carbs: 2g
    • Fats: 16g

Low-Carb Choices at Chipotle

Chipotle is a private favourite of mine, because it’s one of some chains the place you’ll be able to order a “paleo-ish” meal. That, and it’s straightforward to comply with low-carb right here. If there’s a Chipotle close to you, it may very well be a terrific useful resource for a fast and painless Keto meal. Scope out Chipotle’s vitamin calculator here, which can cowl any customization you may think about.

Our Low-Carb Favourite:

  • Salad Bowl (with Carnitas): order it with Fajita Greens, Recent Tomato Salsa, Bitter Cream, Cheese, and YES for Guacamole.
    • Energy: 710
    • Protein: 34g
    • Internet Carbs: 12
    • Fats: 51g

Different Low-Carb Suggestions: Stick with the Salad Bowl. Nonetheless, go forward and pick any meat you’d like. Carnitas simply has the best fats content material, which is why we advocate it for a Keto Weight loss plan. Steak and hen are additionally superb.

Low-Carb Choices at Dunkin’ Donuts

Proving which you could get a low-carb meal just about in every single place, we now have Dunkin’ Donuts. As a nerd that grew up in New England, Dunkin Donuts will at all times maintain a particular place in my coronary heart.

Granted, you gained’t be ordering a donut (sorry). Additionally, for drinks, stick to black espresso or unsweetened tea. Every thing else is a sugar landmine.

Our Low-Carb Favourite:

  • Sausage Egg and Cheese Bagel (no bagel): Sausage and egg are a breakfast staple. Plus, cheese!
    • Energy: 370
    • Protein: 16g
    • Internet Carbs: 3g
    • Fats: 33g

Different Low-Carb Suggestions:

  • Egg, Sausage and Cheese Wake-Up Wrap: For those who’re following a strict Keto protocol, keep on with the sausage and egg bagel sandwich, sans bagel. You probably have some leeway along with your carb allowance, you may be capable to get away with this wrap which can internet you 14 grams of carbs. If the Carb Police arrests you for this one, I warned you.
    • Calorie: 290
    • Protein: 11g
    • Internet Carbs: 14g
    • Fats: 20g

Low-Carb Choices at McDonald’s

If one picture is related to quick meals, it’s the arches of McDonald’s. In America, you’re by no means too removed from one. Or actually, even in a lot of the world. Are you able to be low-carb right here? Sure! Plus, like Burger King, their nutrition calculator contains all of the bunless customizations you may suppose up. I like that.

Our Low-Carb Favourite:

  • Bacon Ranch Grilled Rooster Salad (Use the Balsamic French dressing listed under for a 9g carb meal): It’s principally greens, grilled hen and somewhat bacon. No customization required. Your salad is available in beneath 400 energy.
    • Energy: 320
    • Protein: 42g
    • Internet Carbs: 6g
    • Fats: 14g
  • Newman’s Personal Low Fats Balsamic French dressing: The bottom calorie dressing discovered at McDonald’s.
    • Energy: 35
    • Protein: 0g
    • Internet Carbs: 3g
    • Fats: 2.5g

Different Low-Carb Suggestions:

  • Double Quarter Pounder with Cheese (no bun, no ketchup): Lot’s of fats, respectable protein, and little carbs. You possibly can order any burger on the menu this manner with related outcomes.
    • Energy: 590
    • Protein: 45g
    • Internet Carbs: 4g
    • Fats: 43g
  • Artisan Grilled Rooster Sandwich (no bun; French dressing carb content material is negligible so go for it): Not plenty of fats with this order, however very low-carb with an honest supply of protein.
    • Energy: 160
    • Protein: 29g
    • Internet Carbs: 1g
    • Fats: 4g
  • Sausage McMuffin with Egg (no muffin): I do know, it appears sacrilegious to lose the muffin. Nonetheless, it’s the one option to preserve the order low-carb.
    • Energy: 340
    • Protein: 16g
    • Internet Carbs: 3g
    • Fats: 29g

Low-Carb Choices at Starbucks

At this level in civilization, there’s a Starbucks on the nook of each Starbucks. Which is sweet in case you comply with the Keto Weight loss plan, as a result of you can also make an order from this chain work. For those who get espresso or tea, preserve it unsweetened. If you would like some cream, ask for “heavy cream.” They’ll provide the full-fat model they’ve within the again. With Keto, at all times go full fats.

Our Low-Carb Favourite:

  • Sous Vide Egg Bites, Bacon & Gruyere: The bottom carb rely of the egg chunk choices. An amazing protein to carb ratio. Plus fats. At all times fats.
    • Energy: 320
    • Protein: 42g
    • Internet Carbs: 6g
    • Fats: 14g

Different Low-Carb Suggestions:

  • Rooster & Greens Caesar Salad Bowl: Greens, hen and a fatty dressing. This can work in a pinch.
    • Energy: 340
    • Protein: 19g
    • Internet Carbs: 7g
    • Fats: 25g

Low-Carb Choices at Subway

It’s estimated that 18.5% of all quick meals eating places are a Subway.[1]The extra you already know.  The excellent news is, it’s fairly easy to order a low-carb meal right here. Each sub they promote will also be made right into a salad, forgoing the bun.

Go forward and ask for cheese (duh) and get loads of veggies. Get ‘em. Additionally, bacon and guacamole are your Keto pals. For dressings? Follow oil and vinegar.

Our Low-Carb Favourite:

  • Tuna Salad: This will provide you with essentially the most fats for the fewest carbs. Plus, a stable serving of protein. Diet data under is with lettuce, spinach, tomatoes, onion, inexperienced peppers, cucumbers, and olives, with oil and vinegar as dressing.
    • Energy: 500
    • Protein: 15g
    • Internet Carbs: 7g
    • Fats: 45g

Different Low-Carb Suggestions:

  • Oven Roasted Rooster: If tuna isn’t your jam, go forward and get the hen. Observe the identical concept because the tuna salad and seize it with lettuce, spinach, tomatoes, onion, inexperienced peppers, cucumbers, and olives, with oil and vinegar as dressing. Additionally, be happy so as to add bacon and guacamole to extend your energy. Your vitamin data will appear like this if ordered as above:
    • Energy: 490
    • Protein: 24g
    • Internet Carbs: 11g.
    • Fats: 35.5g

Low-Carb Choices at Wendy’s

I’ve at all times been amused by Wendy’s, in all probability as a result of they make sq. burger patties. Wendy’s, you cray. You too can get an honest low-carb meal right here.

Our Low-Carb Favourite:

  • Southwest Avocado Rooster Salad: It’s good to not must particular order something. Go forward and eat this salad as is. Plenty of fats and protein and low-carb(ish).
    • Energy: 600
    • Protein: 42g
    • Internet Carbs: 11g
    • Fats: 41g

Different Low-Carb Suggestions:

  • Baconator (no bun, no ketchup): If a salad isn’t what you’re after, a meal of bacon, meat, and cheese can preserve you going. I wouldn’t advocate this on a regular basis (see the energy), however the great thing about Keto is, a pile of meat and cheese can get you by.
    • Energy: 760
    • Protein: 53g
    • Internet Carbs: 2g.
    • Fats: 60g

Consuming quick meals doesn’t imply you must hand over on keto or low-carb

Nearly anyplace you go can give you a low-carb meal. We simply coated eight in style eating places and supplied precisely what to order to stay with the Keto Weight loss plan.

Even when you end up at a restaurant not coated in our information, DON’T PANIC!

Stick with the recommendation at the beginning of this Information, and keep in mind, it’s okay to request a particular order. The workers at eating places wish to make you content, so good forward and inform them what would make you content.

The excellent news is, that is getting simpler and simpler. Because the Keto and the low-carb development continues to skyrocket in reputation, increasingly more chains are working to accommodate.

Go forward and let the shop learn about your low-carb requirement. They’ll pay attention. And the subsequent time you cease by, there could be one thing on the menu particularly designed to satisfy your wants. That’s how you find yourself with The Low Carb Thickburger at Carl’s Jr/Hardee’s. Capitalism at work!

One other observe: For those who’re following a low-carb or Keto Weight loss plan, my GUESS can be that you simply’re doing so for weight reduction objectives.

What can I say, I’m a thoughts reader.

Additionally, you look good right now.

It doesn’t matter what dietary technique you choose for weight reduction, navigating your meals selections will likely be vital. As we are saying in our Guide on Healthy Eating, 80-90% of your success will depend upon the way you eat. Low-carb or non-low-carb, actual meals ought to be on the heart of your health plan.

If this stresses you out, we may help!

If you end up on the street regularly, and continuously discovering your well being and health objectives sabotaged by journey, a busy life, or simply being too rattling busy, I hear ya.

Because of this we launched our personal private online coaching program that works with you to satisfy your objectives! We assist busy individuals such as you to construction a whole life overhaul: handcrafted exercise routines, accountability, mindset adjustments, and dietary methods.

We may help you achieve success with Keto, or another sort of weight loss program. We are able to construct routines and methods for the weeks you’re touring, and the weeks you’re dwelling.

If you would like steering from a skilled skilled, schedule a free name with Group Nerd Health by clicking on the picture under and see if we’re a superb match for one another!

Save this information

Use this Information as a useful resource. One thing you may fall again on for a fast reference when you end up in a meals court docket with no method out and your rumbling abdomen is main the way in which.

Bookmark this web page your in cellphone and pull it up everytime you’re doubtful.

Don’t let a drive-thru derail your health objectives. Typically occasions what you order might be simply as, if no more vital, than the place you order.

If you’re following a low-carb or Keto Weight loss plan for a weight reduction purpose, hitting up a quick meals joint doesn’t imply you must abandon it. Stick with the orders of this Information. If you end up at a restaurant not coated right here, concern not! Reference the guidelines firstly of this text and also you’ll just do superb.

We’d love to listen to from you:

Every other eating places you need us to cowl as a part of our Information?

Fascinated by different quick meals guides, like for paleo?

Tell us within the feedback!


PS: It ought to go with out saying, that you simply in all probability shouldn’t stay off quick meals. However I get it, typically you must do the very best you may, with what you’ve gotten, the place you’re. Simply don’t contemplate this Information as a cross to stay life by means of a drive-thru window.


All photograph citations might be discovered on this footnote[2].