What are the 5 things I can order?

If you live the Keto life, you can always live within your diet plan, even when you decide to eat out, and you can be sure of this at Panera. Panera has made it very easy for you, as the restaurant offers a very standard nutrition and dining guide, which affords you the needed knowledge of their nutritional menu. 

However, you might be interested in knowing what meal is being offered before-hand, hence this concise guide on what you can order for. Ordering your Keto at Panera is as easy as it can get, but you need to be careful. 

Before you go ahead to order your keto meal, there are some tips you should note;

      • Make sure you don’t go beyond breadless sandwiches and salad. 
      • Ensure that you avoid bread, rolls, cookies, soups and chips
      • Do away with the pickled onions, as they are not low-card meals
      • If you are not sure, you should leave the dressings and toppings out
      • When you want to drink, go with water, unsweetened iced tea, or diet Pepsi products
      • For convenience, you can get the restaurant’s app, it will help you make better choices. 

Here are the meals we would recommend you order

For breakfast: You can have Bacon egg, cheese sandwich and coffee


Your breakfast dream just came to live with these amazing sammies, you just have to nix the bread. When ordering for your cheese sandwich, you should clearly state that you don’t want bread in your meal. 

When looking to have breakfast at Panera, there are some items you would surely want to try out, in whatever combination you prefer. These include; avocado, bacon, pork-sausage, ham, scrambled egg, egg whites, overeasy egg, Vermont white cheddar, beef sirloin tip steak sliced thin, tomatoes and spinach. These are combined to give a wide variety of breakfast choices, right there on the menu list of Panera. 

On analysis, this meal gives a total of 450 calories, 19 g of fat, 2g of carbs and 19g of protein.

Sauces: You can have a serving of Chipotle aioli


 If you are looking to bask in the euphoria the well prepared sauces at Panera give, then you should try out this dish. This sauce doesn’t just taste great, it looks super exciting, and is sure to irk your appetite. Whether you are in to grab breakfast, or just any type of meal, this is a really great choice to make. 

When analyzed, this meal gives about 45 calories, containing 4.5g of fat, 0g of carbs, 0g of fiber and 0g of protein. The main aim of Keto diet is to provide your body with more fat, and that is exactly what is achieved with this meal. 

For lunch: You can have steak and baby arugula sandwich, laid on a bed of lettuce


 First, you must clearly state that this dish should contain no form of bread whatsoever. However, as a result of doing away with bread, your pickled onions, cream cheese spread and mustard horseradish, which are your only source of carbs, should be gotten from the arugula, tomato slices and spinach. The carbs count in this case is however devoid of fibers. 

When analyzed, this meal will give you a total of 304.5 calories, 7.2g of fat, 27.6g of carbs and 34.5g of protein. 

For lunch: You can have Bacon turkey Bravo sandwich:


 In having this meal, you can always nix the bread, or rather just have a bed of lettuce. Coupled with this, get your signature sauce just by the side of the dish. This meal would be great if you order for one of the breakfast sauces on the menu, as add on. You don’t want a report on the taste of this dish at Panera, you need to get a taste yourself. 

For the constituents of this meal, on analysis, it contains 630 calories, 57g of carbs, 24g of fat and 46g of protein. 

For the constituents of this meal, on analysis, it contains 630 calories, 57g of carbs, 24g of fat and 46g of protein. 

Anytime: You can get a good bowl of salad:


 At Panera, you have access to a variety of salad options. There are various salad options, and as a general rule, in lowering the carb content, you can always nix the salad with croutons and pickled onions. 

      • You can have the Green goddess Cobb salad that is garnished with half chicken: In one serving, this meal contains 280 calories, 17g of fat, 12g of carbs and 21g of protein. 
      • You can also order for the Caesar salad, coupled with a dressing of your choice: This meal in one serving contains 481 calories, 40g of fat, 23g of carbs, 10g of protein. 
      • There is also the Caesar salad with chicken, also with a dressing of your choice: In one serving, this meal contains 309 calories, 17g of fat, 8.2g of fat, 29g of protein
      • The Greek salad available for order is a favorite, and you should try it out: The Greek salad meal has 179 calories, 15g of fat, 7.4g of carbs, 5.1g of protein.  

On your keto diet journey, you are not alone. If there is any restaurant out there to cater for your meal needs, it is Panera. You can be assured of well-made keto meals at Panera.

If you are on the Keto diet, you need to be really watchful of what you consume, if you don’t want to defeat the purpose of the diet. The keto diet is a diet of high fat, adequate protein, reduced carbohydrate, which is aimed to result in the burning of fat in the body. This fat is burnt in the place of carbohydrate.

This is a very scientific meal in which each element of it are taken in measured quantities, in a bid to achieve the desired result. So, if you are on this diet, you need to watch what you order for whenever you visit the restaurant.

We know a great restaurant that would effectively serve your keto diet needs, you simply need to order to your taste. At carl’s you sure are getting your keto meal from someone who knows where you are, and just the right meal to make your day. We know a great restaurant that would effectively serve your keto diet needs, you simply need to order to your taste. At carl’s you sure are getting your keto meal from someone who knows where you are, and just the right meal to make your day.

Before you order, take note off these

To make the perfect keto at Carl’s, there are some things you need to know:

      • Do away with buns, wraps, bagels, biscuits, breading and French fries.
      • Don’t be attracted by the Green/red burrito menu, they are too Carby for your health
      • If you are not sure the amount you have had already, don’t order for condiments
      • If you are going to take any drink, water is just enough. If anything, you can go for black coffee, unsweetened iced tea, diet coke products.
      • When given the menu, and a dish is tagged ‘’Sugar free’’, you should still check the nutrition guide anyways.

Three special dish you can order for

There are various dishes you can always order at Carl’s, which will still retain the yummy feel.

1. Steak and egg burrito (no burrito shell) and black coffee.


This is a very nice bowl of meal you can order while at Carl’s. The proportions are just perfect. In this dish, there is the steak and egg burrito which comes with two eggs, two steak servings, as well as two salsa servings. The salsa is meant to only add some carb, but you can always exclude this if you don’t like it. Coffee is meant to serve as a safe source of caffeine.

The various food in this dish have the following proportions.

      • Steak and Egg Burrito: 430 calories | 31g fat | 8g carbs | 30g protein
      • Eggs: 250 calories | 20g fat | 2g carbs | 14g protein
      • One serving of Grilled steak: 100 calories | 7g fat | 1g carbs | 9g protein
      • Salsa: 70 calories | 5g fat | 1g carbs | 4g protein
      • Coffee, plain, black: 0 calories | 0g fat | 0 carbs | 0g protein.

If you don’t really know much about getting your keto right outside, this should be of really great help. 

2. Monster biscuit with sausage, bacon, cheese, bread and coffee:


This is another great idea for your Keto diet, which would most likely be a variation from what you have at home. This is simply because of the monster biscuit in the dish. This is a whole great dish you get, and it is similar in volume to the dish in the first example. Make sure you don’t compromise on your keto diet, you can always have this and be on the go.

In the above dish, the various foods have the following composition

      • Monster Biscuit with sausage, bacon and cheese: 560 calories | 47.5g fat | 4g carbs | 29g protein
      • One slice of the American cheese: 40 calories | 3.5g fat | 1g carbs | 2g protein
      • Two slices of Bacon: 150 calories | 11g fat | 0g carbs |10g protein
      • Two eggs: 250 calories | 20g fat | 2g carbs | 14g protein
      • One serving of Grilled steak: 100 calories | 7g fat | 1g carbs | 9g protein
      • The plain black coffee: 0 calories | 0g fat | 0g carbs | 0g protein

You shouldn’t get stuck in the restaurant, you can always have this sumptuous meal that serves your purpose, no harm.

3. Big carl without bun, ketchup or sauce.


 This is a great meal to order for at the restaurant, and it would fit into your Keto diet, seamlessly. It contains onions, pickles, mayonnaise and guacamole, but does not include bun, ketchup or sauce.

There are the various forms of the carl, and each has different composition proportion:

      • Famous star with cheese: 340 calories | 27g fat | 5g carbs | 20g protein
      • Super star with cheese: 650 calories | 53g fat | 7g carbs | 40g protein
      • The big carl: 510 calories | 39g fat | 3g carbs | 39g protein
      • Double cheeseburger: 210 calories | 17g fat | 2g carbs | 14g protein
      • Grass-fed All-natural burger (Single): 400 calories | 30g fat | 6g carbs | 23g protein

With this meal, you are good to go. It fits perfectly into a standard Keto plan, and I’m sure it will fit into yours. You don’t have to go off your keto plan because you are eating out, with Carl’s, you can actually eat well within your plan.

Note: The data listed from FatSecret.com does not account for removing condiments like ketchup due to availability of nutritional information from Dairy Queen. Take this into consideration when ordering your meals.

1. Double Cheeseburger with No Bun with Side Salad


Starting off your adventure into Dairy Queen, let’s look at a classic: the double cheeseburger. Remove the buns to get rid of additional carbs, as well as any superfluous condiments like ketchup or high-carb mayonnaise. Based on research compiled on FatSecret.com, the burger itself with no buns contains:

      • Total Fat: 33g
      • Protein: 29g
      • Carbs: 4g
      • Calories: 480

If the double cheeseburger is not filling enough for you, swap out the traditional fries with a side salad (just be sure to remove the ranch dressing). With ranch dressing, the salad itself amounts to:

      • Total Fat: 0g
      • Protein: 1g
      • Carbs: 5g
      • Calories: 25

This brings our overall total for the meal at:

      • Total Fat: 33g
      • Protein: 30g
      • Carbs: 9g
      • Calories: 505

2. Grilled Chicken BLT Salad with No Dressing


For chicken-lovers who want a healthy option, Dairy Queen has their Grilled Chicken BLT Salad. It is suggested that you remove the dressing from this piece (but you can substitute it for a keto-friendly dressing of your choice if you take it home). This option leaves you with:

      • Total Fat: 2g
      • Protein: 23g
      • Carbs: 10g
      • Calories: 150

3. Turkey BLT with No Buns or Mayonnaise


Another lean meat option for your keto diet is the Turkey BLT. Make this more keto-friendly by removing the buns and the mayonnaise. Consider swapping the store-provided mayo with a low-sugar high-fat content. The figures for this sandwich include:

      • Total Fat: 16g
      • Carbs: 0g
      • Protein: 30g
      • Calories: approx. 55

Just like the double cheeseburger option above, you can add on the side salad with no dressing in place of fries.

4. Chicken Bacon Ranch Sandwich with No Bun


Bacon can make anything better, including your sandwiches. This sandwich (after removing the bun) also comes with ranch dressing, a suitable condiment based on research from KetoHQ.com. Nutrition info for this sandwich includes:

      • Total Fat: 20g
      • Carbs: 5g
      • Protein: 26g
      • Calories: 310

5. ¼ lb. Flamethrower GrillBurger with No Flamethrower Sauce


Topping the fat scales on the list is Dairy Queen’s Flamethrower Grillburger. Remove the Flamethrower sauce to drop the scales on your carb limit and you’re left with a caloric ratio of 83% fat. Macronutrients for the burger are:

      • Total Fat: 42g
      • Carbs: 3g
      • Protein: 17g
      • Calories: 450

Other Keto Considerations for Dairy Queen

Restrict Frozen Desserts and Treats


While Dairy Queen is famous for its milkshakes, soft serve ice cream, and Blizzards, these items do nothing but add on unnecessary carbohydrates to your diet. This means that any of their sweetened desserts and treats will be off-limits should you choose to eat there.

Consider Beverage Choices for Meals

Fresh water with lemon slices and mint on the wooden table. Tined picture, taken with Canon 5D mkIII

Naturally, you may want a beverage to go along with your meal, especially if it is in a combo. Soft drinks are an obvious restriction, as are the Arctic Freeze drinks that are loaded with sugar. Drip coffee contains no carbs (provided that you do not ask for cream or sugar), but their MooLattes can be as high as 136g for carbs. If nothing else, go with water and add a dash of squeezed lemon for flavoring.

Substitute Fried Food for Grilled

Burgers on Grill with Bratwurst and Flames

You may have noticed that the list above has no deep fried options. The issue is not with the cooking method, but rather the batter and coating that’s used, specifically the breading. If given the choice between a fried option (such as their fried chicken sandwich) and a grilled option (such as the chicken bacon ranch sandwich), it is best to choose the latter.

Be Wary of Condiments and Sauces


Sweetened condiments like ketchup should not be used on your foods, as it is extra sugar (and therefore extra carbs) added on your meal. Dressings are also worth examining due to their sugar content. In this case, swapping for oil on your salad can drop those numbers while boosting your fat content to an acceptable level. Special sauces like the Flamethrower sauce have the potential to be superfluous, so ask the staff to leave it off or have it on the side if you are not sure.

A diet is already challenging enough. With strict guidelines and protocol, you have to stick to the plan or you won’t lose the pounds. Fast food during a Keto diet might seem outlandish. With white flour, sauces, and dressings, nothing may seem Keto-friendly at a place like Burger King. (2) But, staying on the Keto diet at Burger King may be more realistic than you might think.

What are the 3 foods I can order?

When heading over to Burger King, make sure to stick with these 3 foods, so you will stay on the Keto plan and drop the desired weight you want. If you stick with these options, you will enjoy a tasty meal, while reducing the pounds during the process.

1. Side Salad


A great place to start, when eating at Burger King, is with a side salad, no matter the time of day. (2) When you do this without dressing, and taking away the croutons, you can enjoy a nice garden side salad. Without dressing, your salad only costs you 60 calories and 3 grams of carbohydrates. (3) Fat and protein grams for a side salad are 4 grams apiece. (6)

2. Bunless Burgers


Consider staying away from the bun when you order a Burger King staple: The Whopper. A plain whopper without a bun is 240 calories, while a plain Whopper with cheese will cost you 320 calories. (5) Or maybe you would rather have a plain hamburger. With 0 net carb grams and 9 grams protein, a Burger King hamburger may be what you are hungry for. (4)

Are you looking for more food, but less bun? Give the Double Whopper with cheese a chance to wow you. The Double Whopper comes with two slices of beef, 2 slices of cheese, tomatoes, onions, mayo, pickles, and lettuce. (1) How about a cheeseburger? For just a few dollars, you can eat a bunless cheeseburger for 140 calories, and 10 grams of protein. (1) Additionally, there are 10 grams of fat. (6)

3. Breadless Breakfast Sandwiches


You can’t go wrong with breakfast options on the Keto diet from Burger King either. The Bacon King Sandwich, without the bun, includes a healthy portion of 6 slices of bacon, two slices of cheese, 2 ¼ pound Angus patties, and ketchup and mayo. (1) Take away the sauces for it to be even more Keto-friendly. With 54 grams of protein, and 60 grams of fat, this option definitely has more calories than the rest, too. (6)

Things to Watch For


When eating Burger King on a Keto diet, there are a few things you need to watch for to stay on the right track. Start by asking for no sauce. (2) When you throw the bun away and limit sauce, you will have a positive Keto experience. Sauces like mayonnaise, ketchup, salad dressing, and BBQ sauce should be off limits at all times. (2) To stay the Keto way, you will have to cut out sauces all-together.

Stay Away from Sides


You may be tempted to get a big Coke or a side of fries when entering Burger King, but you can’t go down so easy. A Keto diet does not include shakes, pies, fries, or onion rings. (2) These may be some of the tastiest options around, but you need to stay clear of these when on the Keto diet.

Check Out The Nutritional Calculator

Every restaurant should have a nutritional calculator on hand or on its website to help you navigate the Keto diet. If you check this out beforehand, then you can be prepared for what you want, so there will not be any surprises or miscues when you see something you should not have.

Beverage Limitations


With a Keto diet, drinks can be a cruel joke for people trying to lose weight. But, at Burger King, there is one drink that you can have that has no sugar and 0 grams of net carbs; that drink is BK Joe Coffee. (4) However, there are no other drinks at Burger King that you should have when on a Keto diet.


With a variety of Keto options at Burger King to try, you will never get bored with its diverse menu. Breakfast lunch and dinner can all be appeased at your local Burger King. So, get out there, follow the tips, and enjoy some tasty meal items, as you lose pound after pound. Good luck and enjoy each and every bite.

Subway and Keto:

Subway is a more healthy option compared to other fast food options available. It is not your typical sodium-rich, fat-laced burger with a side of deep fried fries. Still, a classic sub is not the most keto-friendly option. But worry not- If you are following the keto diet religiously to shed the excess pounds, then Subway has other options for you.

What to eat at Subway?


Since the sub is out of the question, do not feel let down. Just taking out the bread from many of Subway’s signature subs can give you a healthy option which is satiating and compliant with the ketogenic diet.

Regular Subway menu items can be customized. Here are some great meal options that are perfect for your keto diet:

Cold cut salad


This salad combines the classic cold cuts Subway is famous for; turkey, salami, and bologna, with cheese, lettuce, spinach, and olives. The salad is satisfying and gives you your fill of proteins while keeping the carbs at a mere 5 grams. The salad is filling and healthy and completely balanced for a keto meal. The salad has a total of 180 calories, 11 g of fat, 4 g of fiber and   12 g of protein

Tuna and Bacon salad


You can even go for a more protein-rich option with the tuna and bacon salad. Throw in some greens and a vinaigrette to complement the bacon. Addition of olives and lettuce will only improve the taste. This is not your typical salad since it does have a considerable amount of meat in it, but for people on the keto diet is extremely suitable as one sizeable portion of this salad will have just 2 grams of carbs. The meal has 310 calories. The caloric breakdown is as follows: 24 g of fat,| 4 g of fiber and 15 of g protein.

Chicken patty salad


If you are craving the Subway roasted chicken patty, then worry not. Have the patty diced and made into a salad. The accompaniment of greens and your favorite sauces will create the salad version of your delicious sub. The fiber content will help with the digestion process and provide extra filling, so you do not feel hungry at all. With nearly the same taste, but nowhere near the same amount of carbs, just 3 grams of carbs, this is an excellent choice. The entire meal has only 140 calories, with 3.5 g of fat, 4 g of fiber and 18 g of protein.

Steak with egg and cheese:


This is the perfect combo for keto. Generally, the steak with egg and cheese combo comes with a flatbread. You can easily forgo the flatbread option, since that has a lot of carbs, to make your custom keto meal which is satisfying and delicious without the addition of any carbs. Removing the flatbread will bring the total carbs of the meal down from 44 g to just 5 g. The meal will give you a total of 200 calories, with 16 g of proteins and 10.5 g of fats, perfect for the healthy keto breakfast to start your day with.

Spicy Italian salad:


Containing an array of meats, pepperoni, ham, and salami, the salad is an excellent high protein, high-fat option. Extra cheese and other toppings can be added for more flavor, along with an addition of greens to supply fiber. The total carbs for this one are just 5 g which is quite impressive as it provides 712 calories.

Subway Club salad:


You can order this item to get the signature Subway taste, minus the carbs. The unique Subway flavoring can be increased by adding different sauces and dressings. The carbs, just for the salad, will be 9 g, which is just perfect for anyone on keto.

Veggie Delite salad:


This is the best option for people who are vegan and are on keto. Who says you can only get your fill of proteins through the meat. This salad has only 7 g of carbs and is vegan-friendly and keto friendly.

So basically, take out the bread and have everything tossed up like a salad.

Foods to avoid:

      • Breads
      • Certain condiments and sauces
      • Some meats