Exactly What to Order at 10 Popular Restaurants (+ Free High-Protein Recipe Bundle)
Smarter choices when cooking isn't an option, without sacrificing your health goals!
The Emergency Protein Protocol: What to Order at 10 Popular Food Chains When You're Stuck Eating Out
Hey friends!
We've all been there: stuck on the road, working late, or simply too exhausted to cook.
Sometimes, fast food or casual dining becomes the only realistic option.
These moments used to send me into a spiral: "Do I completely abandon my health goals or just stay hungry?"
The good news is you don't have to choose between your health and practicality. Today's newsletter is your comprehensive guide to navigating restaurant menus when you're in a pinch, but still want to prioritize protein quality and minimize inflammatory ingredients as much as possible.
I'm also excited to share that at the end of this newsletter, I'm including a free download as a thank you to premium members: High Protein Recipe Bundle :)
This bundle features nutrient-dense, low-carb, EASY recipes that are simple to prepare with clean ingredients—perfect for when you do have time to cook!
But first, let's tackle the challenge at hand: how to eat out without derailing your health.
The Hidden Challenges of Restaurant Meals
Before we dive into specific restaurant recommendations, it's important to understand the three main obstacles we're working to overcome:
Inflammatory oils: Most restaurants use industrial seed oils (canola, soybean, vegetable) that drive inflammation and oxidative stress
Hidden sugars: Even savory dishes often contain added sugars to enhance palatability
Processed carb fillers: Restaurants bulk up meals with cheap, refined carbohydrates to reduce costs
Our strategy focuses on maximizing protein quality while minimizing these problematic ingredients. The key is knowing exactly what to order and how to customize it.
The Customization Formula
For each restaurant, I'll share:
Exactly what to order (including specific menu item names)
Critical customization requests to improve nutritional quality
The precise language to use when ordering (servers respond better to certain phrases)
What ingredients to absolutely avoid at that specific chain
Now, let's dive into the practical solutions...
Fast Food Chains
1. Chipotle
Best option: Double protein bowl with carnitas or barbacoa
Exact order language: "I'd like a bowl with extra carnitas, no rice, black beans, fajita veggies, fresh tomato salsa, guacamole, and lettuce. No dressing, please."
Why it works: Chipotle's carnitas and barbacoa are typically prepared with fewer additives than other proteins. Double protein provides approximately 40-50g of quality protein. Avoiding the rice dramatically reduces the meal's glycemic impact.
Hidden menu hack: You can ask for "sides" of guacamole and meat in separate containers if you want to control portions or save some for later.
Ingredients to avoid: Their vinaigrette (uses soybean oil), queso (contains modified corn starch), and the flour tortillas (contain hydrogenated oils).
2. In-N-Out Burger
Best option: "Protein Style" Double-Double with mustard instead of spread
Exact order language: "I'd like a Protein Style Double-Double with mustard instead of spread, and extra lettuce to make the wrap sturdier."
Why it works: The Protein Style replaces the bun with a lettuce wrap, eliminating refined carbs. The Double-Double provides approximately 32g of protein. Replacing their spread (which contains soybean oil) with mustard eliminates a major source of inflammatory oils.
Hidden menu hack: You can order a "Flying Dutchman" – just two beef patties with cheese in between – and add your own veggies at home.
Ingredients to avoid: Their special spread (soybean oil-based) and the toasted buns (contains high fructose corn syrup).
3. Five Guys
Best option: Bunless bacon cheeseburger in a bowl
Exact order language: "I'd like a bacon cheeseburger, bunless in a bowl, with lettuce, tomato, pickles, and mustard."
Why it works: Five Guys uses fresh, never frozen beef with minimal additives. A bunless bacon cheeseburger delivers approximately 30g of protein with minimal carbs. Their fries are cooked in peanut oil, which, while still not ideal, is less inflammatory than soybean oil.
Hidden menu hack: You can add extra bacon at a small charge for additional protein.
Ingredients to avoid: Their buns (contain high fructose corn syrup) and mayonnaise-based sauces (made with soybean oil).
4. Chick-fil-A
Best option: Grilled Nuggets with side salad
Exact order language: "I'd like an 8-count of grilled nuggets, a side salad with no corn or cheese, and avocado lime ranch dressing on the side."
Why it works: The grilled nuggets provide approximately 25g of protein with minimal processing. Their avocado lime ranch is one of the few fast food dressings made without soybean oil (uses soybean oil but in smaller quantities).
Hidden menu hack: You can order the grilled chicken filet separately and create your own salad with it.
Ingredients to avoid: Their regular nuggets (battered in refined flour and fried in peanut oil) and most of their sandwich buns (contain high fructose corn syrup).
5. Subway
Best option: Protein Bowls with double meat
Exact order language: "I'd like a double chicken protein bowl with spinach, tomatoes, cucumbers, olives, oil and vinegar, salt, pepper, and oregano."
Why it works: Protein bowls skip the bread entirely, focusing on meat and vegetables. Double meat provides approximately 40g of protein. Oil and vinegar is a better choice than their creamy dressings, which contain soybean oil.
Hidden menu hack: Ask for extra vegetables at no additional charge to increase the nutrient density.
Ingredients to avoid: Their bread (contains added sugars), creamy dressings (soybean oil-based), and processed meats like salami and pepperoni (contain nitrates and preservatives).
Unlock for the complete 5 casual dining restaurants below, advanced ordering strategies, and your free High-Protein Recipe Bundle by becoming a premium member today :)