The Ultimate Secret Menu Diet Guide

🎉 Get the Full Guide!

Just one quick question to unlock your download

🔒
📖
Secret Menu Diet Guide

Are you interested in personal training?

Get expert guidance to reach your fitness goals faster

The Secret Menu Diet

The ultimate guide to ordering off-menu at 25+ restaurants for High Protein, Keto, and Low Calorie goals.

In-N-Out McDonald's Taco Bell Chick-fil-A Popeyes Chipotle Wendy's Starbucks KFC Subway 🏆 Best Of Sauce Guide

🍔 Get the Complete Secret Menu Guide

Access all the hacks, macros, and ordering scripts for 25+ restaurants

Top Secret Hack
🐶 The "Puppy Patty"

Originally created as a salt-free treat for customers' dogs, the "Puppy Patty" has become a staple for bodybuilders. It is a plain, unsalted 100% beef patty cooked on a separate part of the grill.

"Can I get two plain beef patties, no salt, no seasoning?"
90-220 Cal
7-20g Pro
6-18g Fat
0g Carbs
In-N-Out Burger
The Flying Dutchman Keto
Two slices of cheese melted between two beef patties. No bun, no veggies.
"A Flying Dutchman."
380 Cal
30g Pro
28g Fat
0g Carb
McDonald's
Quarter Pounder A La Carte Pure Meat
Fresh (never frozen) patties. Order just the meat.
"Two Quarter Pounder patties, a la carte, no bun."
440 Cal
38g Pro
32g Fat
1g Carb
Taco Bell
Power Bowl (Zero Carb) Keto
Power Menu Bowl without rice and beans.
"Power Menu Bowl, no rice, no beans."
250 Cal
21g Pro
15g Fat
5g Carb
Chick-fil-A
Grilled Nuggets (12ct) Gold Standard
The best protein-to-calorie ratio in fast food.
210 Cal
38g Pro
5g Fat
2g Carb
Popeyes
Blackened Tenders Hidden Gem
Chicken tenders without breading. High protein, nearly zero carb.
"3-piece Blackened Tenders."
170 Cal
26g Pro
2g Fat
2g Carb

🔓 Unlock 20+ More Restaurants

You've seen 5 restaurants. Get instant access to the complete guide!

🍔 Wendy's 🌮 Chipotle 🍗 KFC ☕ Starbucks 🥪 Subway + 15 more...

🎉 You're In! Full Access Unlocked

Take the guide with you! Download the printable PDF cheat sheet.

📥 Download PDF Cheat Sheet
Chipotle
Double Protein Trick Bulking
Ask for "Half Chicken, Half Steak." Results in ~1.5x meat.
Wendy's
Large Chili Fiber
High protein with fiber from beans.
340 Cal
22g Pro
15g Fat
6g Fiber
Starbucks
Nitro Cold Brew Zero Cal
Creamy texture without milk or sugar.
5 Cal
0g Sugar
KFC
Kentucky Grilled Chicken Secret
Many don't know KFC has grilled chicken.
130 Cal
23g Pro
4g Fat
0g Carb
Subway
Protein Bowl Official
Any sandwich as a salad bowl. Zero bread.
Five Guys
Burger Bowl Keto
Burger in aluminum tin with free toppings.

🏆 The Best Of

💪 Best for Protein

  1. Chick-fil-A – Grilled Nuggets (38g)
  2. Popeyes – Blackened Tenders (26g)
  3. El Pollo Loco – Leg + Thigh (29g)

🥑 Best for Keto

  1. In-N-Out – Flying Dutchman (0g carbs)
  2. El Pollo Loco – Keto Bowl (6g carbs)
  3. Taco Bell – Power Bowl (5g carbs)

Sauce Guide

SauceVerdictWhy
Hot SauceSAFE<30 calories
MustardSAFE~0 calories
RanchHIGH CAL~110 cal/packet
CFA SauceDANGER140 cal/packet

💡 Want More Secret Menu Hacks?

Join our mailing list for weekly tips and exclusive content

Disclaimer: Nutritional data is estimated. Consult a physician before starting a restrictive diet.