Healthy Fast Food Guide | Steak ‘n Shake | Detailed

Overview

Steak ‘n Shake follows the traditional recommendations of grilled chicken. The sliders were considered as options, but their cholesterol, sodium, and saturated fat content couldn’t make the cut.

Recommendations

Option #1 — Grilled Chicken Sandwich + Garden Side Salad

Ask to substitute the bun for a lettuce wrap, if available at your location. Also, add a small garden salad for satiety factor and nutritional benefits.

1. Grilled Chicken Breast — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake empty calories to nutrient-rich carbohydrates
2. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Mayonnaise — mayo seems to get a bad reputation, however, if you request a quarter or half the portion they typically put, you will significantly reduce the calories, which are coming from good fats (monounsaturated and polyunsaturated fats). In moderation, there’s nothing wrong with mayonnaise
5. Substitute french fries with a side salad to shift from empty calories to nutritious carbohydrates

Garden Side Salad

The garden side salad should have the following:

1. Carrots — regulates blood cholesterol, improves eye health, and lowers blood pressure
2. Cabbage — anti-inflammatory, antioxidants, and supports digestive tract
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Skip the croutons due to the lack of nutrients leading to empty calories

Option #2 — Grilled Chicken Salad

1. Grilled Chicken Breast — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
2. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
3. Carrots — regulates blood cholesterol, improves eye health, and lowers blood pressure
4. Cabbage — anti-inflammatory, antioxidants, and supports digestive tract
5. Tomato — improves heart health, fights cancer, and improves skin health
6. Cheddar Cheese — decent protein and improves bone and teeth health, but high in saturated fat and sodium so that’s the tradeoff
7. Ask for without croutons to reduce empty calories
8. Ask for dressing on the side and don’t use or use sparingly to reduce empty calories

More Useful Tools

Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail

Detailed Notes — consolidated notes for each fast-food establishment