Eating Paleo/Whole30 when eating out

This post is especially for my husband, who is getting ready to try the Whole30 thang, and needing some Paleo-friendly lunch options. And as such, it focuses mostly on his tastes. So there may be a lot of other options out there, but this list caters to someone who's not crazy about chicken or salads. And its scope is also limited to restaurants on the west side of Wichita, KS. But there are a few national chains here, as well as guidelines for any Mexican restaurant, or any burger, so there should be help here, no matter your locale.

(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.

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)

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

Sorry, but there's nothing Paleo here that isn't chicken and/or salad...

Power Mediterranean Chicken Salad (this is on the "hidden menu"; just ask for it) - antibiotic-free chicken, romaine lettuce, baby spinach, ripe tomatoes, crisp apple-wood smoked bacon, chopped hard-boiled eggs, extra-virgin olive oil, and freshly squeezed lemon juice.

Chicken Cobb with Avocado - antibiotic-free chicken, romaine lettuce, tomatoes, applewood-smoked bacon, fresh avocado, Gorgonzola  and hard-boiled eggs are all tossed with herb vinaigrette; vinaigrette contains minute amounts of corn.

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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

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
https://www.panerabread.com/en-us/articles/access-into-paneras-hidden-menu.html

Paleo snack attack: Salami & Avocado

If I were to pretty these up, I might leave the salami flat and sprinkle some minced red onion or chives on top of the avocado, but this plate was born of desperation! Two hours to dinner and I'm starting to get low-blood-sugar-stupid. So I rummaged around in the fridge, and this is what I came up with: a bit of creamy avocado spread over some organic salami and folded over into a mini "taco". Yeah, it's a bit of a cultural mish-mash, but if the salami is sugar-free, you've got a Whole30 compliant, Paleo-friendly, super-quick snack!

Antibiotics, hormones, organic, etc: What U.S. food labeling terms really mean

All these terms can be confusing! Here are the official descriptions, directly from usda.gov:

NATURAL:
A product containing no artificial ingredient or added color, and that is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product. The label must include a statement explaining the meaning of the term natural (such as "no artificial ingredients; minimally processed").

NO HORMONES - pork or poultry:
[By U.S. law], hormones are not allowed in raising hogs or poultry. Therefore, the claim "no hormones added" cannot be used on the labels of pork or poultry unless it is followed by a statement that says, "Federal regulations prohibit the use of hormones."

NO HORMONES - beef:
The term "no hormones administered" may be approved for use on the label of beef products if sufficient documentation is provided to the Agency by the producer showing no hormones have been used in raising the animals.

NO ANTIBIOTICS - red meat and poultry:
The terms "no antibiotics added" may be used on labels for meat or poultry products if sufficient documentation is provided by the producer to the Agency demonstrating that the animals were raised without antibiotics.

ORGANIC:

Organic products have strict production and labeling requirements, and are monitored by the government. Unless noted below, organic products must meet the following requirements: 

• Produced without excluded methods (e.g., genetic engineering), ionizing radiation, or sewage sludge. 
• Produced per the National List of Allowed and Prohibited Substances (National List). 
• Overseen by a USDA National Organic Program-authorized certifying agent, following all USDA organic regulations.

Raw or processed agricultural products in the “100 percent organic” category must meet these criteria: 

• All ingredients must be certified organic.
• Any processing aids must be organic.
• Product labels must state the name of the certifying agent on the information panel.

On multi-ingredient products, different icons mean different things in regard to how much of the product is organic. Here's the official guide:

Sources: USDA definitions Organic requirements Understanding organic labeling