(Please note: this list may not be 100% Whole30 compliant; I was not able to track down which oil most things are fried in, for example. But it seeks to avoid grains, dairy, sugar, and legumes.)
Applebee’s
Beef: The Ribeye and NY Strip are the only two steaks that aren’t cooked in soybean oil.
Seafood: Garlic Herb Salmon
Sides: steamed vegetables; or sweet potato fries??
Burger places, or any place that serves ’em
Bunless burger topped with grilled onions and mushrooms. Or grilled onions and jalapenos. Served on spinach? Or get a side of broccoli, cauliflower, or sweet potato, if available.
Chili’s
Beef: Cajun Ribeye, Guiltless Carne Asada Steak, Flame Grilled Ribeye, or the Classic Sirloin – ask for no savory steak butter as this contains gluten. If you want a burger, the Bacon Burger or the Old time Burger (ask for no bun or onion strings) are good choices. I also like the burger that comes with guacamole and peppers; it’s quite tasty even without the bun!
Seafood: Guiltless Grilled Salmon or the Salmon with Garlic & Herbs
Fajitas; skip the tortilla, sour cream and cheese.
Chipotle
Order two sides of steak or carnitas with guacamole, and any salsa you want, except for the one with corn and beans. Depending on how much food you want, you can order extra sides at $2.25 a pop.
Note: Occasionally you’ll get a new employee who might put the sides in a sides container. If they do this, ask them if they can put it in a bowl. If they do that, they’ll often realize it’s not actually that much meat and give you more for free.
Jason’s Deli
Pollo Mexicano, without cheese and sour cream, – add guacamole; try to eat less of the white part of the potato
Mighty Wild Salmon Salad, without beans, with Italian dressing (NOT Leo’s fat-free Italian)
McAlister’s Deli
Your best bet: the grilled chicken salad, hold the croutons (and the cheese, if you’re avoiding dairy). Here’s the nutrition info for the entree-sized grilled chicken salad, as well as the only salad dressings with less than 20 grams of carbs and less than 1000 mg of sodium.
Mexican places (go local, not chain)
Ask for no chips when you’re seated. (If you order carryout, specify no chips.)
Fajitas; skip the tortilla, sour cream and cheese.
Order a tostada topped with meat of your choice, guacamole, salsa, lettuce, tomato, and/or onions. Eat everything but the tortilla.
Panera
The Greek dressing is the only sugar-free dressing, but you can request it on any salad.
(I need to do more research into the broth bowls. They’ve changed the menu since my original post.)
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General guidelines
Always ask for NO SEASONING SALT in restaurants. MSG is often added to this, as is sugar.
When you see the following adjectives on the menu, ask lots of questions and be prepared to take a pass on foods that don’t meet your standards:
- Deep fried
- Crispy
- Battered
- Coated
- Breaded
- Sauced
- Meatballs/Meatloaf/Croquettes (probably include breadcrumbs)
- Sausage
- Fritter
- Dumpling
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Sources:
http://thepaleomama.com/2013/01/the-paleo-mamas-guide-to-dining-out-paleo-style/
http://fentresscrossfit.com/wp-content/uploads/2014/06/FAST-FOOD-OPTIONS.pdf
http://theclothesmakethegirl.com/2015/02/26/paleo-tips-eating-restaurants/
https://www.panerabread.com/en-us/menu-categories/salads.html