Chicken Sandwich, hold the bun

Continuing our series on how simple and easy it is to eat and stay Keto. Even if you forgot to plan for the day.

You have left the house and you forgot to pack a lunch. Or, whatever the reason, you are out and about and didn’t bring your keto food with you.

I know it seems odd,  but you can actually eat pretty healthy at fast places if you know what to order.

Grilled chicken sandwich without the bun, is keto friendly and ready to add the toppings to make it more tasty and more keto. Most restaurants have this option, just ask.

Always make sure to read the menu because you want to avoid any marinated items that contain sugar. That would usually be any sweet sauces, including honey or maple syrup.

Here are some suggestions to make a high-fat, low-carb chicken meal when on the go:

  • Chick-fil-A Grilled Chicken Nuggets dipped in 2 servings of ranch avocado dressing: 3 grams of carbs, 420 calories, 18 grams of fat, 25 grams of protein.
  • Burger King Grilled Chicken Sandwich with no bun and extra mayo: 2 grams of carbs, 350 calories, 25 grams of fat, 30 grams of protein (12).
  • McDonald’s Pico Guacamole Sandwich without the bun: 9 grams of carbs, 330 calories, 18 grams of fat, 34 grams of protein.
  • Wendy’s Grilled Chicken Sandwich with extra mayo and no bun: 5 grams of carbs, 286 calories, 16 grams of fat, 29 grams of protein.

There you go. These dinners are always changing so this list may be out of date when you see it. That’s OK. Once you understand what you are ordering, you can do this at any place that has the basic ingredients.

For a whole bunch of recipes, tips, and help with getting into and staying Keto, go and check out my FREE website at https://RockThat



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