Wendy’s is right up there with McDonald’s and Burger King in terms of visibility and reputation. The one thing they don’t have is a national breakfast menu so we’ll stick with lunch and dinner here. Also, be wary of some of their salads. They advertise as super healthful with things like fruit and apple cider vinaigrette dressing but those will actually kick you out of ketosis pretty quickly. So we will avoid those for our purposes. Lastly, they have an online menu as well to build your own meal.
Nutritional Calculator: https://www.wendys.com/explore-our-food
Bold=Exactly what to say to cashier
Top Meals to Get for Lunch/Dinner:
Dave’s Double (No Bun, No Ketchup)- A good baseline order. You’ll get two quarter point beef patties, two slices of American cheese, lettuce, tomato, onion, pickles, and mayo.
Macros are: 635 calories, 5g net carbs, 49g fat, and 44g protein
Baconator (No Bun, No ketchup)- Pump it up a little with this order. You’ll get two quarter pound beef patties, two slices of bacon, slice of American cheese, lettuce, and mayo.
Macros are: 760 calories, 3g net carbs, 61g fat, and 54g protein
Spicy Chicken Caesar Said (With Grilled Chicken and No Croutons)- The best salad option here in my opinion. You’ll get grilled chicken, romaine lettuce, tomatoes, shaved parmesan cheese, and two packets of caesar dressing. Feel free to ask for a third.
Macros are: 500 calories, 7g net carbs, 30g fat, and 44g protein
Asiago Ranch Club (Grilled, No Bun)- A great chicken option, a little more flavorful and interesting than the basic Grilled Chicken Sandwich. You’ll get grilled chicken, asiago cheese, bacon, lettuce, and ranch.
Macros are: 335 calories, 4g net carbs, 21g fat, and 37g of protein.
Jr. Bacon Cheeseburger (No Bun)- Can never go wrong with this. Super reliable. You’ll get a small hamburger patty, bacon, cheese, lettuce, tomato, and mayo. Order 2-3 if you want a more substantial meal.
Macros are: 260 calories, 2g net carbs, 21g fat, and 15g protein