Free shareable cheat sheet

Fast food diet cheat sheet.

Use this when someone needs the quick answer before ordering. Pick the diet, name the removals, choose the right restaurant guide, then run the AI lookup for the exact menu and profile.

Run AI menu lookup Sauce and side swaps

Diet rules

Copy-ready fast food rules by diet.

Keto

Best rule

Start with meat, eggs, seafood, cheese, salad, or bowls; remove starch, breading, sugar, and sweet drinks.

Ask for

No bun, no breading, no fries, no rice, no tortilla, no beans, no sweet sauce, sauce on the side.

Open guides

McDonald's keto | Chipotle keto | Chick-fil-A keto

Carnivore

Best rule

Use plain animal protein only unless your version allows cheese, butter, coffee, or seasonings.

Ask for

Protein only: no bun, no sauce, no vegetables, no pickles, no onions, no salad, no fries, no rice, no side.

Open guides

McDonald's carnivore | Texas Roadhouse carnivore | Five Guys carnivore

Low calorie

Best rule

Think full meal: entree size, side, sauce, drink, dessert, and coffee add-ins all count.

Ask for

Sauce or dressing on the side, lighter side or no side, no sugary drink, smaller size, no extra cheese or creamy sauce if needed.

Open guides

Chipotle low calorie | Starbucks low calorie | Panera low calorie

Vegan

Best rule

Remove animal ingredients and verify sauces, dressings, broths, and cooking fats.

Ask for

No meat, cheese, sour cream, butter, egg, mayo, honey, dairy sauce, animal stock, or hidden dairy.

Open guides

Taco Bell vegan | Cava vegan | Panera vegan

Gluten-free

Best rule

Check wheat and cross-contact risks; shared fryers and sauces are often the problem.

Ask for

Can you confirm wheat, breading, flour, soy sauce, croutons, tortillas, buns, sauces, and shared fryer items?

Open guides

Gluten-free guide | Ordering checklist | AI lookup

High protein

Best rule

Choose protein first, add extra protein when needed, then avoid filling the meal with low-protein sides.

Ask for

Extra protein, sauce on the side, lighter side or no side, water or unsweetened drink.

Open guides

High-protein guide | Chick-fil-A low calorie | Chipotle low calorie

Diabetic-friendly

Best rule

Watch sugary drinks, desserts, sweet sauces, large starch portions, and hidden sugar.

Ask for

No regular soda or sweet tea, sauce on the side, avoid sweet sauces, skip dessert, control rice, fries, bread, and chips.

Open guides

Diabetic-friendly guide | Low calorie restaurants | Question answers

Dairy-free

Best rule

Cheese is obvious; butter, ranch, cream sauces, whipped toppings, and dressings are the hidden misses.

Ask for

No cheese, butter, cream, ranch, sour cream, milk-based sauce, dairy dressing, or whipped topping.

Open guides

Dairy-free guide | Vegan options | Ordering checklist

Keto, carnivore, low calorie

McDonald's

Start with: Plain patties, eggs, sausage, smaller sandwiches, unsweetened drinks.

Watch: Buns, biscuits, fries, hash browns, ketchup, sweet coffee drinks.

Keto Carnivore Low calorie

Keto, carnivore, low calorie, high protein

Chipotle

Start with: Bowls, salads, meat, salsa, controlled rice or no rice.

Watch: Tortillas, chips, rice, beans, queso, sour cream, guacamole portions.

Keto Carnivore Low calorie

Keto, carnivore, low calorie, high protein

Chick-fil-A

Start with: Grilled chicken, grilled nuggets, salads with dressing controlled.

Watch: Breaded chicken, buns, fries, sweet tea, sauces, crispy toppings.

Keto Carnivore Low calorie

Vegan, low calorie, flexible diets

Taco Bell

Start with: Bean swaps, fresco-style changes, smaller tacos, controlled sauces.

Watch: Nacho cheese, sour cream, creamy sauces, large nachos, sweet drinks.

Vegan Low calorie

Keto, low calorie, dairy-free with care

Starbucks

Start with: Coffee, cold brew, espresso, unsweetened tea, smaller drinks.

Watch: Syrups, cold foam, whipped cream, refreshers, pastries, Frappuccino drinks.

Keto Low calorie

Low calorie, vegan, keto with modifications

Panera

Start with: Salads, soups when verified, protein-focused bowls, sauce control.

Watch: Bread sides, pastries, creamy soups, sweet drinks, dressings.

Keto Low calorie Vegan

Make it exact

The cheat sheet gives the shortcut. Your profile gives the real answer.

Save your diet, calories, allergies, avoid list, and goals, then paste a current menu URL or search the restaurant for exact order ideas. Use the sauce and side swap guide when the entree is fine but the full meal is not.

Open AI lookup

What is the safest fast food order when I am dieting?

The safest starting point is usually a simple protein or bowl with sauces on the side, a controlled side, and water or an unsweetened drink. The exact answer changes by diet, restaurant, allergies, calories, and current menu ingredients.

Why does the cheat sheet still recommend using the AI lookup?

A cheat sheet gives the default ordering logic. The lookup can apply a saved diet profile, calorie target, allergy list, avoid list, and current restaurant menu to produce more specific removals.

Can this replace medical or allergy advice?

No. Menus and preparation methods change. Users with allergies, celiac disease, diabetes medication concerns, pregnancy, or clinical nutrition needs should verify directly with the restaurant and a qualified clinician.