Lilli Fast Food Guide: Making the Best Choices on the Go
Fast food isn’t ideal, but sometimes life happens. Whether you’re on a road trip, stuck at an airport, or just need something quick, you can still make choices that align with a Low Insulin Lifestyle. The key is to focus on protein, healthy fats, and non-starchy vegetables while skipping the bread, fries, and sugary sauces.
It’s nearly impossible to avoid unhealthy oils when eating out, especially at fast food restaurants. But don’t stress about it—just do your best to make the best choices available and move on. One meal won’t make or break your progress. The key is to avoid the insulin surge and get back to more optimal choices at your next meal.
General Fast Food Tips
- Go bunless – Most burger chains will serve your burger wrapped in lettuce or in a bowl.
- Choose grilled over fried – Fried foods are coated in starch, which spikes insulin.
- Watch the sauces – Stick to mustard, mayo, guacamole, or simple oil-based dressings.
- Skip the sides – No fries, chips, or breaded sides. Opt for extra protein or a side salad instead.
- Be mindful of “healthy” options – Many fast-food salads and wraps contain hidden sugars, croutons, or starchy fillers.
Best Fast Food Options by Restaurant (Alphabetical Order)
Chick-fil-A
✅ Grilled Nuggets – A solid high-protein choice.
✅ Cobb Salad (without corn or crispy toppings) – Add grilled chicken for a complete meal.
✅ Egg White Grill (without the muffin) – A great protein-packed breakfast.
🚫 Avoid breaded nuggets, waffle fries, and sugary lemonade.
Chipotle
✅ Bowl with lettuce, protein, guacamole, cheese, and salsa – Skip the rice, beans, and tortillas.
✅ Cauliflower Rice Bowl – Lower in starch than regular rice.
✅ Carnitas or Barbacoa with extra fajita veggies – A great combo of protein and healthy fat.
🚫 Avoid chips, tortillas, and beans (too starchy).
In-N-Out Burger
✅ Protein-Style Burgers – Any burger can be wrapped in lettuce instead of a bun.
🚫 Avoid fries and milkshakes.
Jason’s Deli
✅ Salad Bar – Load up on leafy greens, proteins like grilled chicken or hard-boiled eggs, olives, nuts, and full-fat dressings (avoid croutons and pasta salads).
✅ Turkey or Chicken Breast Sandwich (no bread) – Order it as a lettuce wrap or with extra veggies on the side.
✅ Chicken Club Salad – Order without croutons and choose a full-fat dressing like ranch or vinaigrette.
🚫 Avoid the free ice cream, pasta dishes, and baked potato options.
Jimmy John’s
✅ Unwich (Lettuce-Wrapped Sandwiches) – Order any sandwich as an Unwich, which replaces the bread with a lettuce wrap.
✅ Slim Unwiches – If you prefer something simple, order a Slim Unwich, which contains only meat and cheese wrapped in lettuce.
✅ Add-Ons – Customize your order with extra avocado, cheese, or bacon for healthy fats.
🚫 Avoid bread, chips, and any sandwich spreads that contain added sugars.
KFC
✅ Grilled Chicken (not fried) – Stick to thighs, drumsticks, or breasts.
✅ Side Caesar or house salad (no croutons).
✅ Green beans or coleslaw (watch portion size, some versions contain sugar).
🚫 Avoid mashed potatoes, biscuits, and mac & cheese.
La Madeleine
✅ Eggs and Bacon Breakfast – Skip the croissant and opt for a side of fresh fruit.
✅ Caesar Salad with Chicken (no croutons) – A solid choice with protein and healthy fats.
✅ French Onion Soup (without the bread topping) – A flavorful option with minimal starch.
✅ Rotisserie Chicken with Green Beans and Ratatouille – A great, well-balanced meal.
🚫 Avoid quiches (they have a pastry crust), croissants, and potatoes.
McDonald’s
✅ Bunless burger – Order any burger without the bun and skip ketchup.
✅ Egg McMuffin (without the muffin) – Ask for it with just eggs, cheese, and meat.
✅ Side salad with ranch dressing (no croutons).
🚫 Avoid fries, hash browns, and sweetened coffee drinks.
Panda Express
✅ Protein & Vegetable-Based Dishes – Stick to grilled or wok-seared proteins with extra vegetables instead of rice or noodles.
- Grilled Teriyaki Chicken (ask for no sauce or sauce on the side)
- Black Pepper Angus Steak (order with extra vegetables)
- Super Greens (broccoli, kale, and cabbage – a great side option)
- String Bean Chicken Breast (order with extra vegetables, no rice)
✅ Customizable Bowls – Order a bowl with double protein and extra veggies instead of rice or chow mein.
✅ Soup Option – Hot & Sour Soup is a decent choice in moderation.
🚫 Avoid orange chicken, honey sesame chicken, sweet & sour chicken, and any other heavily breaded, sugary, or glazed options. Skip the rice and chow mein entirely.
Panera Bread
✅ Greek Salad with Chicken – A good mix of protein, healthy fats, and veggies. Skip the croutons.
✅ Breakfast: Scrambled eggs with bacon or sausage and a side of fruit – Skip the bread.
✅ French Onion Soup – skip the crouton and gruyere
🚫 Avoid all bagels, pastries, and anything in a bread bowl.
Pei Wei
✅ Protein & Vegetable-Based Dishes – Choose entrees that focus on protein and vegetables without rice or noodles. Ask for extra veggies instead of starches.
- Kung Pao Chicken or Shrimp (ask for extra veggies, no rice)
- Mongolian Beef (extra veggies, no rice)
- Spicy General Tso’s Chicken (extra veggies, no rice)
- Lettuce Wraps – Opt for the Chicken Lettuce Wraps instead of carb-heavy options.
✅ Soup Options – Hot & Sour Soup or Miso Soup are good choices.
✅ Salads – Asian Chopped Chicken Salad (ask for dressing on the side, no crispy wontons).
🚫 Avoid rice, noodles, and sugary sauces like teriyaki and honey-seared glazes. Ask for sauce on the side and opt for oil-based or lighter options when possible.
Starbucks
✅ Egg Bites – The best grab-and-go breakfast option.
✅ Cold brew or black coffee – Add heavy cream or unsweetened almond milk if needed.
✅ String cheese and almonds from the snack section – A solid emergency snack.
✅ Protein Box – Choose the one with eggs, cheese, apple slices or grapes, nuts, and peanut butter (skip the bread/crackers).
🚫 Avoid Frappuccinos, milk, half-n-half oat milk, and all sweetened syrups.
Subway
✅ Sub in a bowl – Any sandwich can be turned into a salad.
✅ Oven-roasted turkey, rotisserie-style chicken, or steak & cheese with plenty of veggies.
✅ Dressings: Oil & vinegar or mayo – Avoid sugary dressings like sweet onion sauce.
🚫 Avoid wraps and flatbreads (they aren’t lower in carbs than regular bread).
Taco Bell
✅ Power Bowl (without rice and beans) – Load it up with protein, cheese, and guacamole.
✅ Fiesta Taco Salad (ditch the shell and beans) – Stick to lettuce, meat, and toppings.
✅ Regular tacos (eat the insides, skip the shell) – An easy, low-insulin option.
🚫 Avoid nachos, chalupas, and cinnamon twists.
Wendy’s
✅ Bunless burger or grilled chicken sandwich – Add bacon and avocado for healthy fats.
✅ Southwest Avocado Salad (without croutons or corn) – Opt for ranch or Caesar dressing.
✅ Breakfast: Sausage, egg, and cheese without the biscuit.
🚫 Avoid chili (contains beans), fries, and baked potatoes.
