Fast Food Meals You Won't Believe Are Keto-Friendly – DropAnFBomb.com

Fast Food Meals You Won't Believe Are Keto-Friendly

Don’t let upcoming travel stop you from maintaining your ketogenic diet. Find the right low-carb/high-fat (LCHF) meal at every fast food restaurant while on the road.

It’s no secret that eating healthy while on the go is a challenge. Add the fact that you may be championing a ketogenic diet, and that challenge becomes even greater.

You’re probably thinking there’s no way to consume fast food and remain true to your ketogenic diet. But it is possible! This is where the famous quote, “If there’s a will, there’s a way” rings truest: If you’re focusing on low-carb choices and you have plans for upcoming travel — travel that will likely require you to consume fast food — it’s totally possible to stay on track. Sure, it’ll be tougher than normal, as most lifestyle choices are while on the go. But it’s nothing a little hard work and a lot of creativity can’t solve.

And we’re up for the challenge. Let’s start with a quick review of what the ketogenic diet is and how it affects your body.

Why low-carb?

The ketogenic diet, simply stated, is a diet very high in fat (75% – 80%), moderate in protein (15% - 20%), and very low in carbohydrates (5%). The extreme reduction of dietary carbs puts the body in a state of ketosis, a physiological state in which your body breaks down fat (instead of carbohydrates) for energy. This means that fat becomes your primary, and essential, source of everyday fuel. This often leads to weight loss for many people.

Depending on your body fat, gender, age, and daily activity level, the general breakdown for maintaining ketosis on a 2,000-calorie daily diet is as follows:

  • 167g fat
  • 100g protein
  • 25g net carbohydrates

    Now that you’re caught up on what the ketogenic diet is, read on to discover how to stay low-carb on the move, specifically when it comes to fast food consumption.

    Can I eat fast food and remain low-carb?

    The answer is YES! You can eat fast food and remain low-carb. But be prepared to make some choices when going through the drive-through, as fast food restaurant menus can be loaded with all the carbs and sugars we need to avoid. Perhaps the first choice you can make is to skip the drive-through — get some fresh air, and order inside the restaurant.

    Some tips to get your order started:

    • Know what NOT to eat and drink. Stick to the simplest ingredients to avoid added carbs. When in doubt, leave it out!
    • Plan out your meals ahead of time, and check the nutritional information in advance. McDonald’s and Burger King make it easy by offering customizable menu builders. These allow you to remove certain ingredients from your meal and more accurately track your macros, so you’re not stuck wondering, “What if?”
    • Stick to meat, cheese, and vegetables; avoid anything breaded.
    • Add extra high-fat sides, such as bacon and avocado, to meats and salads. (Avocado may be hard to find at fast food restaurants, but it’s an easy item to bring with you on the go.)
    • Read your labels, and opt for fattier dressings such as ranch, balsamic, blue cheese, and Caesar. Or add an extra side of butter. Remember that many high-fat sauces and dressings are deceiving — they can be filled with sugar and other added carbs.
    • Hold the bun (and the ketchup). Get the side salad instead of the fries.
    • Speaking of salads, avoid high-carb salads with berries and starchy items. Simpler salads with protein and high-fat dressings are the way to go. FBOMB MCT Oil is great drizzled on salads. Avoid croutons!
    • Choose water or diet soft drinks over regular soft drinks. Use natural or artificial sweeteners in coffee and tea.
    • Supplement your meals and beverages with high-fat items such as FBOMB Nut Butters to help you reach your macros.

      “Sticking to ideal macro ratios on the go can be tricky when you rely on getting your fat primarily from protein-heavy sources, such as meats and cheeses. Using FBOMB oils and nut butters to supplement these meals is a quick and easy way to keep your macros in check,” says Molly Devine, RD, LDN, and nutrition advisor for FBOMB.

      Restaurant by Restaurant

      We’ve selected 10 of America’s most-frequented fast food and fast-casual establishments to help you create the ideal ketogenic meal at each — some for breakfast, some for lunch, some for dinner. The list includes McDonald’s, Starbucks, Subway, Wendy’s, Burger King, Taco Bell, Chick-fil-A, Panera Bread, KFC, and Chipotle. 

      BREAKFAST

      McDonald’s

      The McDonald’s menu offers a variety of keto-friendly items: any burger works, for instance. The general rule of thumb is to be mindful of what’s on it (high-carb toppings) and, of course, remove the carb-heavy bun. But it’s only morning, so we’re not quite ready for a burger yet.

      Keto-fy your McDonald’s breakfast order:

      1. Entree — Egg McMuffin, no English muffin (which makes it fewer than 2 carbs). It’ll come with one egg, a slice of American cheese, and ham. If you’re craving a bit more, ask for double the meat and double the egg.
      2. Beverage — Hot coffee, black, or with a packet of stevia. Heavy cream will be hard to find, so try a keto creamer or a pouch of FBOMB MCT Oil or coconut oil to supplement hot beverages. You’ll start your day with a strong fat macro boost and have steady energy for hours.

      See McDonald’s nutrition calculator here.

      Starbucks

      The good news: there are typically zero net carbs in plain espresso. If you want to add some flavor to your brew, stick to Starbucks’ sugar-free syrups (one carb per pump), cinnamon, or your own keto sweeteners, such as stevia or a pouch of FBOMB MCT Oil. Within the 25 grams of your allotted daily net carbs, try to keep your drinks to 4 or fewer net carbs — though as long as your choices fit within your daily macro allotment, you’re in the clear.

      Keto-fy your Starbucks beverage:

      • Keto iced coffee — Order it light, with one pump of sugar-free vanilla syrup, sugar-free Cinnamon Dolce syrup, or sugar-free mocha sauce (one carb per pump)
      • Keto hot chai tea latte — Ask for the chai-brewed tea with two tea bags (just the tea bags), heavy whipped cream, and 2 pumps of sugar-free Cinnamon Dolce syrup
      • Keto tea (hot or iced) — Choose any unsweetened tea with 1 pump sugar-free syrup

      See Starbucks’ full nutrition guide here

      LUNCH 

      Subway

      The good news about Subway is that you can get their full subs in a salad bowl. This makes your decision easy. The chain also offers signature salads, but be wary of prepackaged salad ingredients not conducive to your keto requirements. The key here is to stick to lower-carb ingredients: meat, cheese, and leafy-green vegetables.

      Keto-fy your Subway order:

      • Entree — The Chicken & Bacon Ranch Melt, hold the bread. In this salad version of the sub, include the sub’s staples: Monterey cheddar cheese, grilled chicken with seasoning and marinade, crispy bacon, spinach, tomato, onions, and green peppers. Add additional staples (hard-boiled egg, avocado, and/or nuts), and choose a dressing with a high fat content such as ranch, olive oil, or avocado oil.
      • Beverage — Water, diet soda, and unsweetened iced tea are a few of your zero-carb options.

      See Subway’s full nutrition guide here.

      Wendy’s

      Wendy’s has a variety of sandwiches — fewer salads than other chains, however — that help you stick to your keto goals while on the go. Again, be sure to ask for the burger or chicken sandwich without the bun.

      Keto-fy your Wendy’s order:

      See Wendy’s full nutrition guide here.

      Burger King

      As with other fast food establishments, don’t be shy about requesting modified versions of Burger King’s staples.

      Keto-fy your Burger King lunch:

      • Entree — Burger King says there’s “no such thing as too much bacon” in the Bacon King Sandwich. We agree. Order it without the bun. Hold the ketchup.
      • Beverage — Water, diet soda, and unsweetened iced tea are a few of your zero-carb options.

      See Burger King’s menu, which links to its nutrition guide, here.

      Taco Bell

      You may shed a tear hearing that the options are limited at Taco Bell and other Tex-Mex joints. It makes sense — lower-carb tortillas are rarely stocked in these restaurants. If Taco Bell is the only option, make smart choices (meat- and cheese-heavy picks without the shell or tortilla, and guacamole on the side if it’s available).

      Keto-fy your Taco Bell run:

      • Entree — Fuel up on the Power Menu Bowl. Ask Taco Bell to remove the rice, beans, and reduced-fat sour cream, and see whether they’ll kindly throw in some additional cheese and guacamole. Full-fat sour cream is a better option, if available.
      • Beverage — As much as we love Taco Bell’s Mountain Dew Baja Blast, it’s probably not the best choice for a keto dieter. Water, diet soda, and unsweetened iced tea are a few of your zero-carb options.

      See Taco Bell’s full nutrition guide here.

      DINNER  

      Chick-fil-A

      Chick-fil-A has a few low-carb options in place of the restaurant’s signature breaded chicken. Choose the grilled options as outlined below. The chain’s superfood salads are, unfortunately, heavy in carbs, as are their sauces (higher than 10g net carbs per packet). Rest easy — there are alternatives!

      Keto-fy your Chick-fil-A order:

      • Entree — Grilled Nuggets (2g net carbs) or the Market Salad (around 11g net carbs after you keto-fy it) with grilled chicken, Romaine lettuce and baby greens, shredded red cabbage and carrots, and crumbled blue cheese. (These salads are premade, so you’ll have to pick out the berries, fruit, and granola.) Choose a high-fat dressing, or drizzle on a packet of FBOMB MCT Oil. Green-lighted dipping sauces include the Zesty Buffalo or the Garlic & Herb Ranch (1g net carb each).
      • Beverage — Water, diet soda, and unsweetened iced tea are a few of your zero-carb options.

      See Chick-fil-A’s menu and nutrition information here.

      Panera Bread

      Despite the name, there are plenty of options at Panera besides bread. Remember to add high-fat sides or dressings for bonus macros!

      Keto-fy your Panera dinner:

      • Entree — Power Steak Lettuce Wraps (6g net carbs); Power Mediterranean Chicken (7g net carbs); or the Power Mediterranean Roasted Turkey Bowl (7g net carbs). Order without the wrap and carb-heavy fillers. You won’t see these options on the nutrition guide or seasonal menu, so you’ll have to do a little extra leg work and ask for an ingredient list for these items.
      • Beverage — Water, diet soda, and unsweetened iced tea are a few of your zero-carb options.

      See Panera’s allergen and nutrition information here.

      KFC

      The main event at Kentucky Fried Chicken is, you guessed it, chicken. And when you grill that chicken, it becomes an instant keto win.

      Keto-fy your KFC order:

      • Entree — An order of Kentucky Fried Grilled Chicken. Of the options (thigh, breast, drumstick, whole wing), a thigh has the highest fat content at 9g. It’ll have 17g of protein and a net carb count of 0g per serving — big win. Choose the ranch dressing over the dipping sauce for a little extra flavor: a Heinz Buttermilk Ranch packet clocks in at 17g total fat and only 1g net carb. A side of green beans comes in at 2g net carbs.
      • Beverage — Water, diet soda, and unsweetened iced tea are a few of your zero-carb options.

      See KFC’s full nutrition guide here.

      Chipotle

      Chipotle is a fine option for keto-friendly eating on the go — just be careful what toppings you put in that burrito bowl because the carbs can sneak up on you. Remember to stick to simple, low-carb choices.

      Keto-fy your Chipotle meal:

      • Entree — A burrito bowl or salad without the rice and beans, of course. Load it up with macros galore. Include meat (barbacoa, steak, chicken, or carnitas), cheese, full-fat sour cream (if available), a moderate amount of lettuce, tomatillo-red salsa, and guacamole.
      • Beverage — Water, diet soda, and unsweetened iced tea are a few of your zero-carb options. 

      See Chipotle’s nutrition calculator here.

      Need help figuring out what to order? 

      Restaurant Macros is a nutritional calculator that lets you easily build a meal based on your calorie, fat, carbs, and protein goals. 

      Conclusion

      Are you salivating over all your keto-friendly fast food options yet? Eating keto while traveling or on-the-go is definitely possible with a little discipline and creativity. And if you get stuck between meals, having convenient and portable keto-friendly snacks on hand, such as FBOMB nut butters, can hold you over until you find an exit on the highway with your preferred fast food pick.

      Whether you’re on the road for hours, days, or weeks, travel can throw a wrench in meeting our health goals, particularly when it comes to diet and exercise. We can’t avoid travel, but we can take steps to prepare ahead of time to maintain our ketogenic diet (and even eat fast food!) while on the go.

      SOURCES
      https://www.ruled.me/keto-and-fast-food-on-the-go/

      http://lowcarbediem.com/wp-content/uploads/2013/06/Low-Carb-Restaurant-Fast-Foods-Guide-Free-Download.pdf

      https://www.ketoconnect.net/keto-starbucks/

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