In the sandwich shops, the main thing to know is that the bread and the chips are not your friend. ❌

The second thing to know is that many of these drive-thrus will have grilled chicken as well as salads. ✅


This combination gives you protein, fiber, healthy carbs, and some fat, to keep you full longer and your blood sugar in check.

What you CAN order: ✅

  • Salads (watch the toppings: nuts are usually coated in sugar) (Also watch the vinaigrette, these sometimes have a lot of added sugars too.)
  • Any sandwich on lettuce (load up the veggie toppings; mustard is great.)
  • Grilled chicken on lettuce (load up the veggie toppings; mustard is great.)
  • Fresh fruit cups
  • Water
  • Unsweetened tea + stevia (if they have it)

What to AVOID: ❌

  • Bread and buns
  • Wraps
  • Chips
  • Soft Drinks
  • Cookies and desserts

*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.

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