Delis, sub shops and bakery cafés
Often, the best choice in these casual eateries is a large salad.
- Order a salad or Chicken Caesar salad. Add delicious low-carb toppings such as chicken, ham, cheese, hard boiled eggs, olives, and avocado to your salad. Make sure the chicken in grilled, not breaded.
- Pour on olive oil (plenty of it!) and vinegar, or choose Caesar, ranch or blue cheese dressing. Avoid any dressing that might be sweet, including raspberry or balsamic vinaigrette, poppy seed, French, or honey mustard. Double-check with your waiter about the dressing if you are not sure if it contains sugar.
- Add coffee or tea. Ask for whipping cream or butter to add fat.
Asian
Proceed with caution at Chinese, Japanese, Thai and Vietnamese restaurants.
- Focus on staying away from choices that are battered or taste sweet.
- Order a dish made with brown sauce — usually a safe, savory option. Ask your waiter to be sure. Stir-fries or curries made with meat, seafood, and low-carb vegetables taste great without the rice. Try ordering a side of sautéed green beans or cabbage and using that as an accompaniment for your stir-fry. Bean sprouts also work as a base.
- Ask for coconut oil. It’s a great way to add fat to your meal. Peanut, sesame, or olive oil might be available as well. And most restaurants have butter if you ask for it!
- Order crispy Duck (ensure that it comes without a sweet sauce) or Chop Suey (without thickeners in the sauce, if possible). If you find Shirataki noodles on the menu, note that they are very low in carbohydrates. Chicken lettuce wraps are also a decent option, although ask about sugar in the chicken filling.
Burger or chicken joint
Skip the fries and the soda – this is half the battle.
- Choose a burger with a lettuce wrap (instead of the bun). If unavailable, simply discard the bun.
- Load up on toppings like bacon, cheese, lettuce, tomato, avocado, and sprouts. Avoid ketchup — regular mustard (but not honey mustard or sweet mustard) and mayo are fine. If you are really hungry, double down on the patty.
- Order fast-food chicken grilled, not fried. This eliminates both the flour in the batter and the vegetable oil in the fryer.4
- Enjoy chicken with a salad or go with a sandwich (ditch the bun) and veggie sides. Choose vegetable sides that are low in carbs, like green beans or broccoli, staying away from baked beans, corn, sweet potatoes, and other higher-carb veggies.
- Avoid barbecue sauce, as it is typically full of sugar. Most hot sauces and salsas are a reasonable choice.
Pizza
- Look for a crustless option on the menu; if you don’t see it, ask if it your pizza can be made with no crust. Some outlets now offer cauliflower crust pizzas, but these are often made with rice flour and are still quite high in carbs, so check the nutrition facts before diving in.
- If you order a traditional pizza, load up on toppings and eat as little of the crust as possible. Most toppings are low-carb. Consider doubling your favorites.
- Ask for a knife and fork to help you avoid eating most of the crust.
- Skip ordering and make pizza at home instead! Try a cauliflower crust, a Fat Head pizza, or our super simple egg and cheese pizza.
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