Unplanned Meals

Keto-Friendly Fast Food & Gas Station Guide

Quick Reference KETO ORDERING

Magic Words

"No bun" / "Protein style" / "In a bowl" / "Lettuce wrap" - these work at most restaurants

Always Skip

Fries, chips, bread, rice, beans, tortillas, breaded items, sugary sauces

Upgrade Strategy

Double the meat for more protein without extra carbs. Add cheese/bacon for fat.

Breakfast = Easy

Eggs, sausage, and bacon are naturally keto. Skip the hash browns and toast.

Fast Food Restaurants SELECT A RESTAURANT
McDonald's
Wendy's*
Burger King
Five Guys*
In-N-Out
Chick-fil-A
Chipotle*
Taco Bell
Subway
Arby's
Panera*

McDonald's

Ask for "no bun" - they'll put it in a container
Item How to Order Cal Fat Protein Net Carbs
Big MacGOOD No bun 330 26g 18g 5-6g
Quarter Pounder w/ Cheese No bun, no ketchup 340 24g 24g 4g
Double Cheeseburger No bun 270 20g 18g 4g
McDoubleLOWEST No bun, no ketchup 240 14g 17g 3g
Sausage Egg McMuffin No English muffin 340 26g 15g 4g

Wendy's

Best for keto! They offer lettuce wraps so you can still bite into your burger
Item How to Order Cal Fat Protein Net Carbs
BaconatorBEST No bun, no ketchup (or lettuce wrap) 780 63g 52g 3g
Double Baconator No bun 690 49g 50g 3g
Son of Baconator No bun, no ketchup 450 37g 29g 4g
Dave's Single No bun, no ketchup (or lettuce wrap) 420 31g 24g 5g
Breakfast Baconator No bun 560 45g 31g 5g

Burger King

Order "no bun" - they'll serve in a container
Item How to Order Cal Fat Protein Net Carbs
Whopper No bun 430 35g 20g 8g
Whopper w/ CheeseGOOD No bun, no ketchup 380 30g 22g 4g
Double Whopper w/ Cheese No bun 590 47g 34g 8g
Whopper (lean) No bun, no mayo, no cheese 270 18g 20g 7g

Five Guys

Excellent choice! Lettuce wrap is standard option. Only 1g carb bunless!
Item How to Order Cal Fat Protein Net Carbs
Cheeseburger1g CARB! Bunless / lettuce wrap 580 46g 40g 1g
Bacon CheeseburgerBEST Bunless / lettuce wrap 660 53g 44g 1g
Little Cheeseburger Bunless / lettuce wrap 290 23g 20g 1g
Hamburger Patty No bun 220 17g 16g 0g
Hot Dog No bun 240 26g 11g 1g

In-N-Out (West Coast)

Say "Protein Style" for a lettuce wrap. Try the "Flying Dutchman" secret menu!
Item How to Order Cal Fat Protein Net Carbs
Double-Double "Protein Style" 520 39g 33g 11g
Double-Double (no spread)BETTER Protein Style, no spread 440 33g 33g 8g
Hamburger Protein Style 240 17g 13g 8g
Flying DutchmanSECRET MENU! Ask for "Flying Dutchman" (2 patties, 2 cheese, nothing else) 330 25g 22g 1g

Chick-fil-A

Stick to GRILLED options. Breaded items are 28g+ carbs!
Item How to Order Cal Fat Protein Net Carbs
Grilled Nuggets (8pc)BEST As-is 140 3.5g 25g 2g
Grilled Nuggets (12pc) As-is 210 5g 38g 3g
Grilled Chicken Sandwich No bun 130 3.5g 23g 3g
Cobb Salad No corn, no tortilla strips 430 27g 40g 7g
AVOID: Breaded nuggets, chicken strips (28g carbs!), spicy chicken sandwiches

Chipotle

Very customizable! Order a bowl with NO rice, NO beans. Carnitas = highest fat.
Item How to Order Cal Fat Protein Net Carbs
Chicken BowlPOPULAR No rice, no beans + cheese, sour cream, guac, salsa ~450 25g 38g 6-8g
Carnitas BowlHIGH FAT No rice, no beans + cheese, sour cream, guac ~520 38g 25g 6-8g
Steak Bowl No rice, no beans + cheese, sour cream, guac ~430 22g 27g 6-8g
AVOID: Rice, beans, tortillas, chips, corn salsa

Taco Bell

Order Power Bowls with NO rice and NO beans for keto
Item How to Order Cal Fat Protein Net Carbs
Power Bowl - ChickenBEST No rice, no beans 280 17g 20g 6-7g
Power Bowl - Steak No rice, no beans 290 16g 20g 7g
Power Bowl - Beef No rice, no beans 280 15g 21g 6g

Subway

Order any sub as a "Salad" or "Chopped salad" - no bread
Item How to Order Cal Fat Protein Net Carbs
Any Sub "As a salad" or "chopped salad" (no bread) Varies - - ~5-8g
Rotisserie Chicken Salad No croutons 350 25g 26g 6g
Steak & Cheese Salad No croutons 380 26g 28g 7g

Arby's

Order without the bun. Also remove the red ranch sauce (has sugar).
Item How to Order Cal Fat Protein Net Carbs
Beef 'n CheddarGOOD No bun, no red ranch sauce ~280 18g 22g 3g
Roast Turkey Farmhouse Salad Ranch dressing 230 13g 23g 8g
Half-Pound Beef No bun ~400 24g 42g 3g

Panera Bread

Despite "Bread" in the name, they're great for keto! Order sandwiches "no bread".
Item How to Order Cal Fat Protein Net Carbs
Chipotle Chicken Avocado MeltBEST No bread 430 36g 33g 4g
Roasted Turkey & Avocado BLTLOWEST No bread 430 35g 38g 2g
Sausage, Egg & Cheese No bread 330 25g 21g 2g
Sauce Cheat Sheet CHOOSE WISELY

✓ Good (0-2g carbs)

Mustard Mayo Ranch Buffalo/Hot Sauce Caesar Guacamole Sour Cream Oil & Vinegar

✗ Avoid (4g+ carbs)

Ketchup BBQ Sauce Honey Mustard Sweet & Sour Teriyaki Polynesian Thousand Island Most "special sauces"
Coffee Shop Guide STARBUCKS & DUNKIN'

☕ Starbucks Drinks

Black Coffee / Americano
As-is
0-2g
Cold Brew
As-is (unsweetened)
0g
Keto Latte
Americano + heavy cream (3/4 water, 1/4 cream)
~2g
Iced Coffee
NO classic syrup, add heavy cream
~1g
Warning: Default iced coffee/tea has 20g sugar from classic syrup! Only SF syrup available is Vanilla (~1g per pump).

🍲 Starbucks Food

Bacon & Gruyere Egg BitesBEST
310 cal | 20g fat | 19g protein
9g
Kale & Mushroom Egg Bites
230 cal | 13g fat | 15g protein
10g
Sopressata & Cheese Snack Tray
250 cal | 20g fat | 15g protein
0g
Moon Cheese
Crunchy cheese snack
1g
String Cheese
80 cal | 6g fat | 7g protein
1g
Country Archer Jerky
Beef or turkey
5g

☕ Dunkin' Drinks

Hot/Iced Coffee
Black or with heavy cream
0-1g
Tea (any)
Unsweetened
~1g
Keto Latte
Heavy cream + unsweetened flavor SHOT (not swirl!)
~2g
Warning: Avoid Refreshers (20-35g sugar), oat milk (16g carbs/cup). Use flavor SHOTS not SWIRLS (swirls have sugar).

🍲 Dunkin' Food

Sausage Egg & CheeseBEST
No bread | 310 cal | 25g fat | 17g protein
3g
Bacon Egg & Cheese
No bread | 220 cal | 17g fat | 13g protein
3g
Egg & Cheese
No bread | 100 cal | 6g fat | 8g protein
2g
Ham Egg & Cheese
No bread | 180 cal | 13g fat | 13g protein
3g
All You Can Meat
No croissant | 460 cal | 38g fat | 25g protein
4g
AVOID: Snackin' Bacon (10g carbs - it's maple sugar coated!), Omelet Bites (7-9g carbs due to tapioca starch fillers)
Gas Station Guide 7-ELEVEN / WAWA / SHEETZ

Protein Snacks

Beef Jerky (1 oz)
12g P 2-3g C
Beef/Meat Sticks
7g P 1g C
Hard-Boiled Eggs (2)
12g P 1g C
Pepperoni Slices
6g P 0g C

Fat & Cheese

Pork Rinds (1 oz)
17g P 0g C
Cheese Sticks
7g P 1g C
Almonds (1 oz)
6g P 2g C
Macadamia Nuts (1 oz)
2g P 1g C

Other Options

Pickles (dill/sour)
0g P 1g C
Quest Cookie
15g P 4g C
Sugar-Free Energy Drinks
0g P 0-2g C
Sparkling Water
0g P 0g C
Wawa/Sheetz Hot Food: Order hoagies/subs "in a bowl" (no bread), breakfast bowls with eggs/bacon/cheese (no potatoes), or bunless burgers.
Pro Tip: Check jerky labels carefully - some brands have 6-8g sugar per serving. Pickles are great for electrolytes!