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Looking for an online support system to help you stay the course on keto? As a family, we came to the keto diet looking at it from a Christian perspective. As believers, we live our lives supported by Gods grace.
Knowing firsthand the benefits of this decision we have created a closed Christian group that is using the keto diet to transform their lives.
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Low Carb Keto Breakfast Bowl 5
Steak + Egg Breakfast Burrito W/O Tortilla at Carls Jr
This fast-food breakfast bowl contains eggs, pico de gallo, steak and cheese. Costing just $4, this fast-food low carb meal is a steal that you should try out the next time you want a quick breakfast. Also, since the meal is quite filling, you wont need any add-ons. The meal in itself will set you back by 420 calories and one net carb.
Is The Keto Diet Safe
A Keto diet can be effective for weight loss if done safely and approved by a doctor. However, it can be difficult to maintain and some may open themselves to health risks if not done safely.
According to The University of Chicago Medicine, a Keto diet can result in low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease. Essentially, you shouldnt attempt a Keto diet if you have liver, pancreas, thyroid, or gallbladder conditions. Those doing a keto diet should consult a doctor before starting.
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Big Mac With No Bun From Mcdonald’s
Thanks to a memorable jingle, you probably know that each McDonald’s Big Mac comes equipped with a pair of all-beef patties, cheese, lettuce, onions, pickles, and a sesame seed bun that’s slathered with special sauce. While this sandwich has barely been touched since it was invented in the 1960s, you’ll at least need to get rid of the sesame seed bun in order for it to be keto-friendly. You could shave off a few more carbs by getting the Big Mac plain without the special sauce, but where’s the fun in that? If you take away the special sauce, it won’t even taste like a Big Mac anymore. Leave it on.
Dunkin Donuts / Starbucks / Tim Hortons / Other Coffee Shops
When you are looking for a drink to warm you up or cool you down, you can always head to a coffee place. While the easiest option is to ask for a black coffee or tea, hot or iced, you can always ask them if they have heavy whipping cream, almond, or coconut milk . We have found most small mom and pop coffee shops will have heavy whipping cream and Starbucks will usually have it if you ask.
Other low carb options include an Americano, which is hot water added to espresso, and a Depth Charge, which is a shot of espresso added to a cup of coffee . Most baristas will not bat an eye at your drink requests they are used to getting silly long orders!
A lot of coffee houses now offer hot breakfast sandwiches as well so if you are in a rush, order a breakfast sandwich and get rid of the bun youll be left with a gooey and delicious mess of eggs, cheese, and sausage or bacon!
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Dave’s Double With No Bun From Wendy’s
Another option for when you’re battling hunger pangs, a bunless Dave’s Double from Wendy’s will fill you up so much that you might not need to eat for the rest of the day. The star of the show is the two fresh beef patties. In total, you get a half-pound of beef that tastes great each and every time you order it. Beyond the meat, Dave’s Double comes with two slices of American cheese, tomatoes, pickles, onions, lettuce, mayonnaise, and ketchup. Hardcore keto followers may be tempted to nix the ketchup to cut a couple of carbs but everything else is on the approved list.
Dickeys Bbq / Famous Daves / Other Bbq Places
BBQ joints are scattered all across the US, and for a good reason its delicious! On a ketogenic diet, you can usually get smoked meats and sometimes even pickled vegetables with no sauce or sugar added. We always recommend that depending on which chain youre choosing, you look up the nutrition information online. Its always going to be the easiest way to make sure youre staying on track with your carbs.
At Dickeys, for example, you can choose from:
- Spicy Cheddar Sausage
- Side Caesar Salad
Typically if youre ordering from a BBQ place, all of their meat will be fine to eat as long as it doesnt have sauce on it. If youre lucky enough, some chains even carry sauces that are low-carb friendly.
Check beforehand if their meat uses a sugar-intensive rub as well. Or if youre in a small enough town, you can ask the chef yourself. The less sugar you can consume for any meal, the better.
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Are Bacon Egg And Cheese Breakfast Sandwiches Are Healthy
A bacon egg and cheese breakfast sandwich can be healthy depending on what ingredients are used to make it. For example, a pre-made convenience breakfast sandwich is highly processed with preservatives that are not healthy for your body.
These convenience foods are low in nutrients while real foods are high in nutrients. Using an organic pasture-raised egg cooked at home in avocado oil, grass-fed bacon, cheese and homemade keto white bread is rich in nutrients.
Unfortunately, the lower quality processed ingredients used for convenience foods are cooked in pro-inflammatory vegetable oils have fewer nutrients.
How Long Can Bacon Egg And Cheese Sit Out
According to the USDA perishable foods should not sit out at room temperature for more than 2 hours. After that there is a greater risk for bacterial growth and foodborne illness.
Either keep the hot food hot or store in the refrigerator before 2 hours has passed. Eat the leftover bacon, egg, and cheese within 3-4 days, any longer, throw it out.
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Grilled Shrimp From Long John Silver’s
It can be tricky to find fast food seafood that is keto-friendly and doesn’t cost an arm and a leg. Even at Long John Silver’s, most of the offerings are battered, which means the food is high in carbs. But they do have a few menu items that should make keto dieters rejoice. Long John Silver’s Grilled Shrimp is even better than it sounds. Herbs and spices are added to the shrimp before it is grilled to kick things up a notch.
Another option is the Grilled Salmon. Whether you should pick the shrimp or salmon comes down to your personal preference. Both have little to no carbs and both have more flavor than you’d imagine.
Greek Salad From Panera Bread
To a keto follower’s ear, Panera Bread might sound like a no-go restaurant. The word “bread” is blasphemous to keto devotees so Panera Bread should be avoided, right? That’s actually incorrect. Panera Bread has a couple of keto options, with the Greek Salad being especially tasty. In fact, it’s the best keto-friendly fast-food salad you’ll find in any corner of the country.
Panera Bread’s Greek Salad has romaine lettuce, kalamata olives, red onions, grape tomatoes, feta, salt, pepper, and Greek dressing. It’s the low-carb Greek dressing that’s the real star of the show. Its rich and deep flavor makes everything in this salad amazingly tasty.
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Low Carb And Keto Fast Food Options
Following a low carb lifestyle doesnt mean you have to sacrifice the on-the-go convenience of fast food. There are plenty of ways to stay true to your low carb goals while at your favorite fast food restaurants. Plus, if youre following a more flexible keto diet like Atkins 20® or Atkins 40®*, you have even more options when youre out and about. Here are just a few keto fast food picks to consider:
White Castle / Steak N Shake
Neither of these places is a great choice when it comes to keto. If you have the choice of going somewhere else that has more to choose from we recommend it.
At White Castle, you only really have the option of ordering their chicken or beef sliders with no bun. The double beef burger slider is about 9g net carbs each while the chicken sliders are only about 1-2g net carbs each, without the bun. If you want to pair with sauce, you can get cheese sauce or ranch dressing on the side .
At Steak n Shake, the options are virtually the same, though they offer much more toppings for their burger. They have guacamole and bacon that you can add to your burgers, alongside sausage and eggs that you can order from their breakfast menu. Their nutrition information is not laid out well online, so if you eat here, try to be sensible with what you order.
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Double Quarter Pounder With Cheese With No Bun
Sometimes youre just looking to indulge in something filling, juicy, and cheesy, and theres almost no better option than McDonalds Double Quarter Pounder with Cheese.
This is personally one of my favorite picks from McDonalds , and fortunately, you can still stick to the keto diet without having to skip it.
The only modification youll need to make to the quarter pounder is losing the bun.
If you dont mind losing the bun, this may be the most filling keto option at McDonalds it has 45 grams of protein, 10 grams of carbs, and 42 grams of fat.
Keto Carls Jr Breakfast
Fun Fact: Carls Jr. started from a hot dog cart on the corner of Florence and Central in Los Angeles. mentalitch.com
Carls Jr. Breakfast Hours: 6am 10:30am
Keto Friendly/Low Carb Options:
1. Steak & Egg Breakfast Burrito No Tortilla
This is a very good keto breakfast option when you need to stop at Carls jr. It comes with: Steak, eggs, melted cheese, and pico de gallo.
How to order: Egg and steak breakfast burrito, low carb.
What to exclude: tortilla
Optional add-ons: extra meat, extra pico de gallo
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El Pollo Loco / Nandos / Other Grilled Chicken Places
El Pollo Loco is one of the few restaurants that have gotten on board with the lettuce taco shell. Here, you can grab any of their tacos in a lettuce shell so make sure to check their nutrition information beforehand on their website. All of their flame-grilled chicken has 0g net carbs, so theyre a fantastic option to choose if you have an El Pollo Loco closeby.
They also offer a few dressings and a lot of salsas. All of their salsas are either 2g net carbs or 1g net carbs per serving so you can eat these. If you want to add in a dressing, choose one of the following:
- Creamy Cilantro
- You can add avocado
They also serve broccoli and side salads if youre looking for a vegetable option to pair up with your meal.
El Pollo Locos menu looks pretty similar to those of other grilled chicken places. Make sure to double check what their carb counts are online before ordering, but you should have a detailed idea of what to order based on this.
Sausage Egg & Cheese Biscuit
Like the previous biscuit, with no biscuit, youre getting some fluffy egg and melted cheese here.
The main difference is the McDonalds sausage patty, which bumps the total price up to $4.39.
Honestly, even though the price point is a little high, I enjoyed the nostalgia from this flavorful McDonalds breakfast sausage. When its combined with the fluffy & delicious egg, and the soft melted cheese, it reminds me of my childhood. My grandma used to take me to McDonalds when I was a kid, and this was always my order.
Anyways, when comparing this to the Bacon, Egg, & Cheese combo, both are absolute winners but the sausage version gets a couple of extra points for nostalgia.
By the way, this menu item comes out to 3 net carbs and 270 calories.
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Vito Unwich From Jimmy John’s
If you adore the majestic Vito sub sandwich from Jimmy John’s, you’re guaranteed to also fall head over heels for the Vito Unwich. This breadless culinary invention contains capicola, salami, and provolone cheese that has all been sliced by hand. Additionally, you’ll find lettuce, onion, tomato, oregano, basil, oil, and vinegar. You could further customize the Vito Unwich but why mess with perfection?
Sure, in a perfect world where bread doesn’t have carbs, you’d pick the Vito sub sandwich because it’s superior to a Vito Unwich. But in this world where bread is a keto dieter’s worst enemy, this alternative will brighten your mood without fail.
Panera Bread Atlanta Bread Co
Café-style fast-food dining lends some good keto food options if you can resist the temptation of the pastry case. At Panera, you can enjoy their breakfast options until 10:30 AM. Ordering a breakfast sandwich without bread will give you a keto-friendly fast food option.
For lunch or dinner, take a look at their salads and be sure to skip the croutons. Their Caesar Salads have the fewest carbs while the Green Goddess Cobb with Chicken and Fuji Apple Salad with Chicken has the most with 18 carbs.
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Trader Joes / Whole Foods / Specialty Stores
Specialty stores normally have a much larger range of low-carb foods to choose from. Another perk of visiting a grocery store while on a fast food run is that you can pick up extra keto-friendly options for later in the week. Some choices that specialty stores sometimes offer include:
- Artisan Smoked Meats
- Specialty Condiments/Sauces
Among these, youll find many other specialty low-carb goods and items from both the grocery stores themselves and brands across the US. Just like in standard grocery stores, youll find a wide selection of meats and cheese from the deli that you can use as a meal replacement.
P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.
+ The food will always fit to your macros and cooking preferences!
Resources:* Photo of McDonalds /u/Goat_fish on reddit* Photo of Wendys @crafty.moira on instagram* Photo of Five Guys /u/tobymacfreak412 on reddit* Photo of Whataburger @ksalom_fitness instagram* Photo of Popeyes @ezpz.keto on instagram* All other photos are provided by the respective restaurant
Chipotle / Moes Southwest Grill / Other Mexican Chains
Up for Mexican food? Youre not alone! Mexican is our favorite go to food when we are craving spicy while on the go. At many build-a-burrito places, you can choose between a burrito bowl sans rice and beans or a salad. Theres normally a lot of options to choose from for a ketogenic diet, too. Just be careful as the carb counts do start to creep upward as you add more toppings.
We recommend ordering a salad bowl with a combination of the following:
There are countless options you have when building a salad at places like this. They normally have many toppings and sides to choose from, so try to stick with the simpler and lower carb options. Bigger chains almost always have their nutritional information online, so make sure to check out the respective website of where you visit.
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What Are Mcdonalds Keto Breakfast Options
Sometimes you need a convenient option to get food fast! If youre out and about and your only option is McDonalds, there are some items you can choose that wont ruin your daily carb count. Here are some low carb options at McDonalds that can help you stay on track:
- Steak Egg and Cheese Biscuit : 294 calories, 4 net carbs
- Sausage Egg and Cheese Biscuit : 224 calories, 1 net carb
- Bacon Egg and Cheese Biscuit : 190 calories, 3 net carbs
- Sausage McMuffin with Egg : 340 calories, 3 net carbs
- Egg McMuffin : 160 calories, 3 net carbs
More Keto Recipes Youll Like
Southwest Avocado Salad From Culver’s
Culver’s has a few salads that are perfect for keto dieters who don’t want another yawn-inducing fast food salad. While you’ll need to make some adjustments here and there, the changes are straightforward and easy to remember. The Southwest Avocado Salad has only 5 net carbs as long as you don’t eat the tortilla strips. Even without the tortilla strips, the avocado, chicken, and crumbled feta will keep you thoroughly entertained.
Another possibility at Culver’s is the Cranberry Bacon Bleu Salad with Grilled Chicken. If you skip the dried cranberries and instead turn your focus to the bleu cheese crumbles and the chopped bacon, this fantastic salad has only 3 net carbs.
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Tips For Eating Out On Keto
Heres how to make your favorite spots into keto friendly low carb restaurants:
