Most food pyramids don’t take insulin into account. They push whole grains, beans, low-fat dairy, and starchy vegetables while ignoring the root of insulin resistance and metabolic dysfunction. That’s why I created the Low Insulin Lifestyle Pyramid—a guide that prioritizes foods that support your metabolism instead of working against it.

This isn’t about restriction. It’s about eating in a way that makes sense for your body. Here’s how it works:

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The Base: Non-Starchy Vegetables & Fruits

These should make up the bulk of your diet. Non-starchy vegetables are packed with fiber, vitamins, and minerals, without spiking insulin. Fruit provides natural sweetness, antioxidants, and fiber while keeping insulin levels in check.

🔹 Why it matters: High fiber, low glucose impact, and loaded with micronutrients to fuel your body.

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The Second Level: Lean Animal & Non-Starchy Plant Proteins

Protein is essential for muscle maintenance, hormone production, and metabolism. Prioritize lean animal proteins and insulin-friendly plant-based options.

Lean Proteins: Eggs, poultry, seafood, lean cuts of beef and pork.
Plant-Based Proteins: Edamame, lupini beans, tofu, tempeh, hemp seeds, and hemp seed protein.

🔹 Why it matters: Protein supports muscle mass, which keeps your metabolism strong and helps balance hormones without spiking insulin when eaten without starch.

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The Third Level: Healthy Fats

Fats help you stay full, support hormone balance, and stabilize blood sugar. The key is choosing unprocessed or minimally processed oils.

Best options: Avocados, nuts, seeds, nut butter, extra virgin olive oil, avocado oil, coconut oil, coconut milk, and small amounts of grass-fed butter.

🔹 Why it matters: Healthy fats don’t raise insulin and help with satiety, making it easier to stick with this lifestyle long term.

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The Fourth Level: Fermented Dairy (Occasionally & in Moderation)

Dairy can be tricky because it naturally spikes insulin, regardless of whether it’s raw, pasteurized, from a cow, goat, or sheep, or even A1 vs. A2. However, fermented dairy like full-fat Greek yogurt and aged cheeses has a lower insulin impact, making them a better option for those managing insulin resistance.

🔹 Best choices: Full-fat Greek yogurt, aged cheeses, and Skyr. Dairy fats such as sour cream, butter, and heavy cream in small amounts.
🔹 Why it matters: Fermentation changes the protein structure, reducing the insulin response while still offering gut health benefits. In addition, Greek yogurt and aged cheeses have had most or all of the whey removed, further lowering their impact on insulin levels while still providing beneficial probiotics.

Limit to 1 serving of total dairy per day (3/4 cup of Greek yogurt or 1oz cheese). Butter, sour cream, and heavy cream should be limited to 1-2 tablespoons per day in total.

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Optional: Dark Chocolate & Wine (Optional but Enjoyable!)

• Red Wine: A daily glass is optional, but if you enjoy wine, stick to dry red varieties (cabernet, malbec, merlot, etc)
• Dark Chocolate: One ounce of 75%+ dark chocolate is a great way to satisfy a craving without derailing your progress.

🔹 Why it matters: A little bit of indulgence can help with long-term adherence. Plus, dark chocolate and red wine contain polyphenols, which may offer some health benefits.

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Final Thoughts: Keeping It Simple & Sustainable

If this looks different from the food pyramid you grew up with, that’s because it is. This approach to eating focuses on insulin first because, without addressing insulin, you can’t address PCOS, metabolic health, or long-term weight loss.

It’s not about perfection. It’s about intentional choices that align with your health. So, whether you’re starting slow or jumping in full force, just keep moving forward.

We’ve all been taught to read nutrition labels carefully, checking calories, fats, and sugars. But when you’re following a Low Insulin Lifestyle, the most important thing isn’t the Nutrition Facts label itself—it’s the ingredient list. If you’ve been stuck in the habit of focusing on the numbers, I’m here to show you a better way. By mastering my Rule of 5, you’ll become the expert of your grocery store trips, picking up only the best products for your health.

Why Ignore the Nutrition Facts Label?

When you look at the Nutrition Facts label, it gives you the breakdown of calories, protein, carbs, and fats. But these numbers don’t tell you the whole story. What matters more is what’s actually in the product. Ingredients directly impact how the food affects your insulin levels and your overall health. That’s why the ingredient list should be your primary focus.

Rule #1: Stick to a Short Ingredient List

The golden rule for choosing healthy products is to look for those with as few ingredients as possible. A shorter ingredient list means fewer processed additives, preservatives, and hidden sugars. The goal is to choose foods as close to their natural state as possible, so look for items with a simple, clean ingredient list—the fewer, the better.

Rule #2: Watch the First Five Ingredients

The ingredients in a product are listed in order of quantity, with the first ingredient being what the product contains the most of. To stick to a Low Insulin Lifestyle, you want to make sure the first five ingredients are not starch, milk, whey, or sugar. These ingredients spike insulin levels and derail your health goals, so keeping them out of the top five ensures you’re choosing something more balanced.

Here’s what to avoid in the first five ingredients:

• Starch – grains, beans, lentils, potatoes, and processed starch including cornstarch, tapioca starch, or potato starch
• Milk – whole, skim, or any form of dairy milk
• Whey – protein concentrate or isolate
• Sugar – all forms: cane sugar, corn syrup, honey, etc.

Become a Master of the Rule of 5

Once you get the hang of reading ingredient lists, this becomes second nature. By sticking to products where the first five ingredients are free of insulin-spiking foods, you’ll become a master of the grocery store, quickly sorting the good from the bad and sticking to your health goals.

An Exceptions to the Rule of 5

There are some instances where the Rule of 5 doesn’t apply so strictly. Let’s look at an exception:

Dressings and Sauces

It’s tough to find a great dressing or sauce that’s entirely free of sugar. In these cases, if sugar appears in the first five ingredients, don’t panic! Here’s what to do next:

Check the Nutrition Facts label for Added Sugars.

If the amount of added sugar is less than 2g per serving, then it’s likely a small enough amount that it’s still okay to consume in moderation. This would make the product Lilli-approved.

Why Ingredients Matter More Than the Numbers

By focusing on the ingredient list rather than obsessing over calories or carbs, you’re making sure that you’re eating real food—foods that don’t spike your insulin levels unnecessarily. In contrast, processed foods with long ingredient lists and hidden sugars can derail even the best dietary efforts.

The Rule of 5 is a simple, effective way to choose the best foods for your health, without getting overwhelmed by the numbers on a label.

Conclusion: Master the Grocery Store with the Rule of 5

By focusing on the ingredient list and sticking to the Rule of 5, you’ll have a clear, effective strategy to make better choices at the grocery store. You’ll avoid insulin-spiking foods, keep your nutrient levels balanced, and maintain better control over your health. With practice, this becomes second nature—and you’ll quickly become the master of the grocery store.

If you’re following a Low Insulin Lifestyle, rice just doesn’t make the cut. Whether it’s white, brown, jasmine, or wild rice, it is pure starch, and that means it drives up insulin fast.

But here’s the good news: you can still enjoy all your favorite meals with rice swaps that actually taste good and keep your insulin levels happy. Here are my go-to options:

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1. Riced Cauliflower or Broccoli

The classic, and for good reason. When cooked right, the texture of cauliflower rice is shockingly similar to the real thing. The trick? Don’t steam it into mush. I always prefer it cooked in a skillet with a little avocado oil until it’s golden brown and a little crispy around the edges. That’s when it hits just right. It soaks up sauces beautifully and works in everything from stir-fries to taco bowls.

Best for: Burrito bowls, curry, stir-fries, or anywhere you’d use traditional rice.

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2. Lupini Rice

This one’s a newer player, and a total game changer. Made from lupini beans, it’s low in starch, high in protein, and rich in fiber. The texture is chewy and hearty, more like short-grain rice or even barley. It doesn’t spike insulin and actually helps keep you full longer, thanks to all that plant protein.

Perfect for: Warm grain bowls, soups, risottos, or anywhere you want that satisfying “chew” without the carb crash.

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4. Shirataki Rice (Konjac Rice)

Made from konjac root (the same thing used in shirataki noodles), this rice is almost zero calories, zero carbs, and basically zero insulin response. The texture is slightly gelatinous, so it’s not a perfect match for all dishes, but with the right sauce or seasoning, it totally works. Pro tip: rinse it really well and dry it out in a skillet to get the best texture.

Best for: Stir-fries, curry, or saucy dishes where texture matters less and satiety matters more.

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Final Thoughts

Skipping rice doesn’t mean skipping flavor, comfort, or satisfaction. These swaps are not just healthier, they actually work in real meals. Try them out, mix them up, and find your favorites. You’ll be surprised how little you miss the real thing once your energy is stable, your cravings calm down, and your insulin levels start to drop.

Your taste buds—and your pancreas—will thank you.

Let’s be honest, pasta is comfort food. It’s warm, satisfying, and hard to give up. But traditional pasta? It’s made from refined flour and packed with starch, which means it sends your insulin levels through the roof. Even the whole grain and chickpea/lentil ones. Not ideal when you’re trying to reverse insulin resistance or manage PCOS.

The good news? You don’t have to say goodbye to noodles. You just need the right kind. And thankfully, there are more insulin-friendly options than ever. Here are my top picks for pasta and noodle swaps that actually work on a Low Insulin Lifestyle:

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1. Lupini Bean Noodles

These are one of the best options out there. Lupini beans are super low in starch and incredibly high in protein and fiber—exactly what we want. They hold up well in sauces, don’t fall apart, and actually taste like pasta. Try brands Aviate or Kaizen.

🔹 Why I love them: Low insulin impact, high in protein, and surprisingly satisfying.

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2. Edamame Noodles

Made from green soybeans, these are another solid choice. They’re higher in protein and fiber than traditional noodles and much lower in starch. Just watch the ingredient list; some brands mix in other flours.

🔹 Best for: Stir-fries, Asian-inspired dishes, or a protein-packed pasta bowl.

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3. Kelp Noodles

These sea veggie-based noodles look and taste exactly like glass noodles, are virtually carb-free, and have almost no calories. They’re crunchy out of the bag, but if you soak them in warm water with a little lemon juice or soy sauce, they soften up beautifully.

🔹 Tip: Great in stir fries, ramen, or Pho.

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4. Shirataki (Konjac) Noodles

These zero-calorie noodles are made from glucomannan, a fiber from konjac root. They can smell a little weird out of the package (don’t panic, just rinse them well), but they’re a great option if you want a totally insulin-neutral pasta night.

🔹 Pro tip: Rinse, pan-fry to dry them out a bit, and then add your sauce.

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5. Palmini Noodles (Hearts of Palm)

These have a slightly tangy taste and a texture that’s somewhere between al dente pasta and a veggie spiral. They’re low in carbs, high in fiber, and easy to find at most grocery stores now.

🔹 Great in: Salads and Asian dishes such as Thai green papaya salad

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6. Zucchini Noodles (Zoodles)

A classic swap, and for good reason. Zucchini noodles are super low in carbs and insulin-spiking starch, and they soak up sauces like a champ. You can spiralize them at home or buy them pre-cut and frozen.

🔹 Just don’t overcook: They go from “perfect” to “mushy” real fast.

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7. Spaghetti Squash

When roasted (roasting is critical), spaghetti squash magically turns into noodle-like strands. It’s slightly sweet, low in starch, and gives you that twirl factor. Pair it with a good tomato sauce, some meatballs, and a sprinkle of aged cheese—and you won’t miss the real thing.

🔹 Bonus: It’s packed with fiber, vitamins, and feels like a real meal.

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Honorable Mentions:

• Hearts of Palm Lasagna Sheets: From the makers of Palmini. These have a great texture and perfect for layering.

• Hemp Protein Pasta: A newer option made with hemp flour—higher in protein, lower in starch. Still not as common, but worth a try if you find it.

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Final Thoughts

You don’t need to give up pasta—you just need to choose the right kinds. These swaps won’t spike your insulin, and they actually nourish your body instead of working against it. Try a few and see which ones you love. And remember: it’s not about restriction—it’s about replacing the things that don’t serve your body with ones that do.

Your pancreas will thank you. And honestly? So will your taste buds.

Because you can still bake, crisp, coat, and create—without spiking your insulin.

Giving up traditional flour doesn’t mean giving up all your favorite foods. It just means switching to flours that don’t send your insulin levels into overdrive. Luckily, there are tons of insulin-friendly options out there—and they actually work.

Here’s a breakdown of the best flours to stock in your Low Insulin Lifestyle kitchen (and how to use them):

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Almond Flour

Hands down, the most versatile. You can bake with it, fry with it, air-fry with it—it’s the go-to in most low insulin recipes. Use it to coat chicken for a crispy crust, whip up muffins or cakes, or make homemade crackers.

Why I love it: Easy to find, great texture, and works in both sweet and savory recipes.

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Coconut Flour

Another widely available option, but extremely absorbent. A little goes a long way—too much and you’ll end up with a dry, crumbly mess. Best when used in combination with other flours or lots of moisture (eggs, oil, etc.).

Best for: Pancakes, muffins, and cakes when combined with almond flour or extra eggs.

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Sunflower Seed Flour

A solid alternative for those with nut allergies. It behaves similarly to almond flour but has a stronger, more earthy flavor. Pro tip: add a little lemon juice or vinegar to avoid the greenish tint it can turn when baked. It doesn’t change the taste, but can make the final product turn green. If you have kids, they’ll love it!

Best for: Nut-free baking and allergy-friendly swaps.

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Lupin Flour

Made from lupini beans, this flour is high in protein and fiber, and low in starch, making it perfect for a Low-Insulin Lifestyle. It has a slightly bitter taste on its own, but works beautifully in savory recipes like bread, crackers, or flatbreads.

Best for: Savory baked goods, bread, or crackers.

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Cauliflower Flour

Not to be confused with cauliflower rice—this is a true flour made from dried cauliflower. It does have a distinct smell and flavor, so it works best in savory dishes like pizza crusts or garlic flatbread.

Best for: Pizza crusts, flatbreads, or crackers.

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Milled Flaxseed

Flaxseed is full of fiber, omega-3s, and lignans that support hormone balance. It’s great as a binder in baking or as an egg replacer in plant-based recipes.

Best for: Adding fiber, moisture, and structure to baked goods.

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Milled Chia Seed

Similar to flax but with a slightly different texture. Chia adds thickness and structure and can also be used as a binder. Great in pancakes, muffins, or as a fiber booster.

Best for: Thickening, moisture retention, and plant-based baking.

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Pecan or Walnut Flour

These are delicious in baked goods and work similarly to almond flour, but they go rancid quickly, so store them in the fridge or freezer. Their richer flavor makes them perfect for sweets.

Best for: Cookies, muffins, or anything with warm spices or chocolate.

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Egg White Protein Powder

This isn’t technically a flour, but it’s great for adding fluff and structure, plus extra protein. It works well in combo with almond or lupin flour for things like protein waffles, pancakes, or soft baked goods.

Best for: Adding volume and protein to baked goods.

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Oat Fiber

Not to be confused with oat flour. Oat fiber has had all the starch removed, so it’s pure fiber with zero insulin impact. It can add a flexible, bendable texture to things like tortillas or wraps.

Best for: Low carb tortillas, wraps, or soft baked goods that need structure and stretch.

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Final Thoughts

Flour doesn’t have to be off-limits—you just need the right ones. These options let you bake, coat, crisp, and create without spiking your insulin or crashing your energy. Whether you’re whipping up banana brownies, crispy chicken tenders, or a chewy wrap, there’s a flour for that.

Ready to experiment? Let’s get baking!

Because cravings are real, and so is the insulin spike from regular chips.

Let’s face it: chips and crackers hit a comfort-food nerve. They’re crunchy, salty, and way too easy to overeat. But traditional chips? They’re basically just starch fried in processed oils—aka a blood sugar and insulin disaster.

Good news? You can still get that crunch without wrecking your metabolism. Here are the best Low Insulin Lifestyle-approved options when you want something crispy:

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1. Almond Flour Crackers (Homemade)

My go-to. These are made with just almond flour, oil, egg, and seasoning. They’re crunchy, satisfying, and easy to flavor however you like. You can bake them thin and crispy or a little thicker for more of a snack cracker vibe. Bonus: no starch, no junk. Sometimes I add shredded cheddar cheese, which makes them like a healthier Cheez-It. They are so versatile!

Best for: Snacking, dipping, packing for travel, or building a blood sugar-friendly cheese board.

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2. Cheese Crisps

Just cheese. Baked or air-fried until crispy. That’s it. You can buy them (look for clean versions like Parm Crisps or Whisps) or make your own at home with shredded cheddar or mozzarella.

Best for: Crunchy toppings, dips, or a salty snack without the carbs.

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3. Pork Rinds

I know what you’re thinking. Pork rinds? I get it, but if you look at the fat content of pork rinds vs. tortilla or potato chips, you might be surprised—pork rinds are often lower in fat, and they don’t have all the starch. They’re just protein and fat, which makes them a much better option than chips that’re literally just starch and fat — an insulin time bomb. Just grab unflavored or clean-ingredient versions when you can.

Best for: Dips, salsa, road trips, and crunchy cravings.

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4. Kale Chips

Make them at home or buy clean versions with minimal ingredients. They’re crispy, salty, and loaded with fiber, vitamins, and crunch. Just skip the versions coated in starches or sweeteners—those sneak in fast.

Best for: When you want something light, savory, and crunchy.

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5. Seaweed Snacks

Crispy, salty, and surprisingly satisfying. Seaweed is naturally low in carbs and calories and high in minerals like iodine and magnesium. Just be mindful of flavored versions—some add sugar or starchy glazes.

Best for: Quick snacks, sushi cravings, or wrapping around some avocado and salmon for a DIY roll.

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6. Chicken Skin Crisps

Yep, crispy chicken skin is a thing—and it’s delicious. High in protein, full of flavor, and zero starch. You can buy pre-made clean versions or make your own by baking chicken skin until golden and crunchy.

Best for: High-protein snack lovers who want something savory and satisfying.

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A Quick Warning About Store-Bought “Health Chips”

Just because the package says “keto,” “grain-free,” or “low carb” doesn’t mean it’s insulin-friendly. Always flip the package over and look at the ingredient list, not the front of the bag.

If you see:

• Whey protein or milk powder
• Tapioca, cassava, or sweet potato flour
• Canola, sunflower, or soybean oil

That’s a no from us.

Pretty marketing doesn’t mean it’s blood sugar safe. Trust ingredients—not buzzwords.

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Final Thoughts

Crunch is not the enemy—but starch, sugar, and seed oils might be. With these swaps, you can satisfy those cravings and stay on track. Try a few, mix them up, and always keep something on hand for when the snack attack hits.

If you’ve ever walked down a grocery store aisle and felt overwhelmed by all the buzzwords slapped across food packages, you’re not alone. Labels like “high protein,” “low carb,” and “no sugar added” sound healthy—but most of the time, they’re just sneaky marketing tactics.

Let’s break down 5 of the most misleading labels and what they really mean.

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1. High Protein

This label has become the star of every granola bar, cereal box, and frozen snack aisle. But here’s the thing: if a food has to brag about being high in protein, it’s probably just a bunch of processed junk with whey protein powder thrown in.

Whey protein is one of the most insulin-spiking ingredients out there. It’s cheap, ultra-processed, and not something your metabolism needs or wants.

REAL high-protein foods don’t come with a “high protein” label. They’re just… food.

• Meat
• Chicken
• Fish
• Eggs
• Tofu
• Edamame
• Nuts & seeds

If it has an ingredient list, it’s probably not the kind of protein your body actually needs.

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2. Keto or Low Carb

These terms aren’t regulated—meaning anyone can slap them on a label. And most of the time, “keto” foods are just ultra-processed versions of the same old stuff, now made with things like resistant wheat starch.

Sounds fancy, right? It’s not. While resistant starch does exist, it makes up a tiny portion of starch content—and when reheated, that resistant starch turns right back into glucose-spiking regular starch.

So those “keto tortillas” or “low carb bread”? They’re just carb-y bread in disguise.

Look for real ingredients:

• Almond flour
• Coconut flour
• Flaxseed or chia seed meal
• Tiger nut flour
• Lupini flour

If it’s made of that, it’s probably legit. If it’s made of resistant wheat starch… you’re being played. It could be made with both, in which case, put it back on the shelf.

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3. No Sugar Added

This one makes me roll my eyes. “No sugar added” usually means they added fruit juice instead—which is still sugar. It may not be table sugar, but it’s still concentrated glucose and fructose.

“Apple juice concentrate” and “fruit purée” are just sugar dressed up in a fruit costume.

What you actually want to look for are sugar-free items (if needed) that use sweeteners like:

• Allulose
• Monk fruit
• Erythritol

And remember, when you lower insulin levels, the less you crave sweets overall. Win-win.

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4. Whole Grain

Ah, the holy grail of food marketing. “Whole grain” has been marketed to us like it’s the key to health. And while it’s technically better than refined grains, that’s still not saying much.

Whole grain is still starch, and starch is just long chains of glucose. And guess what glucose does? It spikes insulin. And high insulin is at the root of insulin resistance, weight gain, PCOS, and most chronic health issues.

If you’re trying to reverse insulin resistance, it doesn’t matter if it’s whole grain or unicorn grain—it’s still glucose.

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5. Low Fat

This label needs to go. It’s a relic of the 1990s and should’ve stayed there with shoulder pads and Snackwell’s cookies.

Fat doesn’t make you fat—insulin does. And you need fat for:

• Hormones
• Brain health
• Satiety
• Sanity

You know what else has a “low fat” label? Gummy bears.

Don’t be afraid of healthy fats from:

• Nuts and seeds
• Avocados
• Olives
• Coconut milk
• Salmon
• Olive, avocado, or coconut oil

Stop letting “low fat” trick you into thinking it’s healthy.

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Bottom Line:

The food industry loves a catchy label. But most of these buzzwords are there to sell you something—not help your health.

So next time you’re at the store, don’t fall for the front of the label. Flip it over. Read the ingredients. If it sounds like something made in a lab, your body probably doesn’t want it.

Let your food be simple, whole, and insulin-friendly—and leave the marketing fluff behind.

I don’t track calories, carbs, or protein—I just eat real food and move on with my life. Eating protein shouldn’t be a full-time job. If you’re eating a variety of whole foods throughout the day, you’re getting enough protein without obsessing over it. For those who are vegetarian or vegan, just learn which insulin-friendly protein sources work for you, and you’ll be fine. Most of the protein fixation comes from aggressive marketing by the supplement industry—80-100g a day is more than enough for most women.

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Breakfast: My Go-To Choices

During the week, I keep it simple. On weekends, I might make a quiche or avocado “toast,” but otherwise, these are a few of my staples:

• Grain-free granola (NuTrail is my go-to) with unsweetened almond milk
• Two big slices of my breakfast bread with fruit
• Two or three eggs with fruit and maybe some uncured bacon

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Lunch: Easy and Filling

Lunch is about keeping things simple but satisfying with plenty of fiber, fat, and protein.

• A full pound of stir-fry veggies or broccoli, mixed with edamame or lupini beans, toasted almonds, and grated parmesan
• Caesar salad with chicken or salmon, no croutons, parmesan cheese, dressing on the side
• Snack plate: Hardboiled eggs, raw veggies, cheese stick, nuts, and fruit
• Leftovers from the night before

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Snacks: Rare but Intentional

I don’t snack often because my meals keep me full, but if I do, it’s usually:

• A handful of cashews or pecans
• A Banana Brownie (see recipe!)

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Dinner: Simple and Satisfying

Dinner is usually some type of protein with lots of veggies.

• Meat, chicken, or fish with a double side of grilled or roasted veggies
• Thai or Indian dishes made with kelp noodles or cauliflower rice
• Spaghetti using roasted spaghetti squash or lupini bean noodles (Aviate brand is my favorite) with homemade meatballs
• Extra large salad with grilled chicken, chopped apples, toasted pecans, and parmesan cheese, topped with balsamic vinegar and olive oil

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Treats: Because Life is Meant to Be Enjoyed

I enjoy the occasional glass of red wine.  I come from a large Italian family and wine is just part of our lives. Otherwise, I enjoy a cup of hot tea in the evening. I always eat a square or two of dark chocolate, usually Lindt 78% cocoa.

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My Daily Breakdown

Even though I don’t track my macros, my typical intake naturally falls within the range below. On an average day, I tend to eat:

Of all the macronutrients, fat is the one I probably eat the most because it makes me feel my best. It keeps me full, stabilizes my energy, and is the least insulin spiking. Most of the time, plenty of protein naturally comes along with it, whether from eggs, salmon, or nuts and seeds, so I don’t have to micromanage my intake.

Fat is the least insulin-spiking nutrient, as long as it’s paired with nonstarchy vegetables, fruit, and whole proteins. This is why fat is the foundation of my eating approach—because it helps me feel satisfied and in control of my hunger.  It’s good for your hair and skin, too!

In the end, I don’t overcomplicate food, and I definitely don’t track what I eat. I just eat real food, make balanced choices, and trust that I’m getting what I need. No tracking, no stress—just food that makes me feel good.

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.

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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.

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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.

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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).

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In-N-Out Burger

✅ Protein-Style Burgers – Any burger can be wrapped in lettuce instead of a bun.

🚫 Avoid fries and milkshakes.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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).

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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.

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Wendy’s

✅ Bunless burger or grilled chicken sandwich – Add 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.

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Fast food isn’t perfect, but with the right choices, you can stay on track. Eating a Low Insulin Lifestyle doesn’t mean you can never eat out—it just means making intentional and informed choices that support your overall health.