Restaurant Guide - GF & DF

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Restaurant Guide - GF & DF

 MEDDYS

(Mediterranean → Mostly easy to do GF/DF)

1. Chicken Shawarma Plate — No yogurt sauce

  • Chicken, rice, hummus, pickles, cabbage, garlic sauce (check DF), tahini.

     Macros: 720 kcal • 45g protein • 60g carb• 28g fat • 6-8g fiber

2. Big Salmon Bowl — No yogurt drizzle

  • Rice, greens, salmon, pickled veggies, tahini.

     Macros: 650 kcal • 40g protein • 55g carb • 28g fat •  6–8g fiber

3. Falafel Salad — No feta, no pita

           Macros: 500 kcal • 12g protein • 45g carb• 28g fat • 10g fiber

 

 

WAFFLE HOUSE

(Waffles + Texas toast have gluten; hashbrowns cooked on shared grill—okay for sensitive, not celiac)

1. 2 Eggs + Bacon + Sliced Tomatoes

Macros: 350 kcal • 24g protein • 6g carb • 26g fat • 1g fiber

 

2. Grilled Chicken Breast + Lettuce + Tomato

Macros: 250 kcal • 30g protein • 3g carb • 10g fat •1g fiber

 

3. Hashbrowns — No cheese, no gravy

(cross-contact risk)

Macros: 190 kcal • 3g protein• 32g carb• 7g fat • 2g fiber

 

 

OLIVE GARDEN

(Very limited GF; dairy everywhere → BUT you can still make a meal)

1. Herb-Grilled Salmon — No butter, no parmesan

Comes with broccoli.

Macros: 450 kcal • 40g protein • 6g carb • 30g fat  • 3-4g fiber

 

2. Grilled Chicken with Broccoli — No alfredo

Ask: “Plain grilled chicken, side of broccoli only.”

Macros: 320 kcal • 38g protein• 6g carb • 15g fat  • 3-4g fiber

 

 

TEXAS ROADHOUSE

1. 6oz Sirloin — No butter

Macros: 250 kcal • 38g protein • 0g carb • 10g fat  •0g fiber

 

2. Grilled Chicken — No butter

Macros: 260 kcal • 48g protein • 0g carb• 5g fat  • 0g fiber

 

3. Loaded Sweet Potato — No butter, no marshmallow, no caramel

Macros: 250 kcal • 4g protein• 55g carb• 0g fat  • 4g fiber

 

4. House Salad — No cheese, no croutons, oil + vinegar

Macros: 140 kcal • 3g protein• 12g carb• 8g fat  • 2-3g fiber

 

 

APPLEBEE’S

1. Grilled Chicken Breast + Steamed Broccoli

Macros: 350 kcal • 40g protein • 8g carb• 16g fat  • 4g fiber

 

2. 6oz Sirloin (No garlic butter) + Side Broccoli

Macros: 420 kcal • 36g protein• 8g carb• 26g fat  • 4g fiber

 

3. Tex-Mex Shrimp Bowl — No cheese, no lime crema

Macros: 520 kcal • 25g protein• 60g carb • 18g fat  • 6-8g fiber

 

 

BUFFALO WILD WINGS

1. Traditional Wings — Any dry rub

(Sauces vary; ask for dairy/gluten safe)

Dry rubs usually safe: salt & vinegar, lemon pepper, chipotle BBQ.

Macros (5 wings): 430 kcal • 31g protein• 0–3g carb• 32g fat  • 0g fiber

 

2. Side Garden Salad — No cheese, no croutons

Oil + vinegar

Macros: 110 kcal • 2g protein • 10g carb • 7g fat  • 2g fiber

 

IHOP

IHOP is extremely dairy + gluten heavy

They do have gluten free options but not dairy and gluten free

But you can do:

1. Simple & Fit Omelette — No cheese, no butter

Macros: 330 kcal • 28g protein•  8g carb • 20g fat  • 1g fiber

 

2. Grilled Chicken Breast + Fruit Cup

Macros: 300 kcal • 28g protein • 20g carb• 8g fat • 2g fiber

 

BLACK BEAR DINER

1. Fit & Focused Chicken Breast + Veggies

Macros: 320 kcal • 40g protein• 15g carb• 10g fat  • 3-4g fiber

 

2. 2 Eggs + Turkey Sausage + Fruit

Macros: 420 kcal • 30g protein• 20g carb• 20g fat • 2-3g fiber

 

BOB EVANS

1. Grilled Chicken Breast + Green Beans + Baked Potato

Macros: 500 kcal • 45g protein• 45g carb • 15g fat  • 6-7g fiber

 

2. Sirloin — No garlic herb butter

Macros: 300 kcal • 40g protein • 0g carb• 13g fat  • 0g fiber

 

LONGHORN STEAKHOUSE

1. Renegade Sirloin (6oz) — No butter

Macros: 240 kcal • 36g protein • 1g carb• 10g fat • 0g fiber

 

2. Flo’s Filet (6oz) — No butter

Macros: 320 kcal • 40g protein • 0g carb• 16g fat • 0g fiber

 

3. Grilled Chicken, Plain

Macros: 260 kcal • 38g protein • 0g carb • 10g fat • 0g fiber

 

Sides:

Fresh Broccoli (steamed, no butter)

Macros:60 calories • 4g protein • 11g carb • 1g fat • 3g fiber

Breakdown: Steamed portion is usually ~1 cup.

 

Baked Potato — Plain (no butter, no sour cream)

Macros: 270 calories • 7g protein • 63g carb • 0g fat • 4g fiber

Breakdown: Standard 10–11 oz restaurant potato.

 

Sweet Potato — Dry (no butter, no cinnamon sugar, no caramel)

Macros: 230 calories • 4g protein • 54g carb • 0g fat • 4g fiber

 

 

CHILI’S

1. Classic Sirloin 6oz — No seasoned butter

Macros: 250 kcal • 35g protein• 1g carb• 12g fat • 0g fiber

 

2. Ancho Salmon — No butter

Macros: 450 kcal • 40g protein• 10g carb• 26g fat • 2g fiber

 

3. Guiltless Grilled Chicken — DF + GF already

Macros: 380 kcal • 30g protein• 35g carb• 12g fat •3-4g fiber

 

 

SUSHI RESTAURANTS

(Keep it simple, avoid sauces & tempura)

SAFE OPTIONS:

✔ Sashimi

✔ Nigiri (ask for no soy sauce; use GF tamari)

✔ Brown/white rice sushi rolls with:

  • Tuna

  • Salmon

  • Yellowtail

  • Avocado

  • Cucumber

UNSAFE:

✘ Tempura

✘ Crab salad (usually dairy + gluten)

✘ Spicy mayo (dairy)

✘ Eel sauce (wheat)

 

SAMPLE ORDER:

Salmon avocado roll + side sashimi

Macros: 420 kcal • 30g protein• 45g carb• 14g fat• 6-7g fiber

 

 

MEXICAN RESTAURANTS

(Mexican is one of the EASIEST DF/GF cuisines)

SAFE:

✔ Corn tortillas

✔ Carnitas

✔ Chicken

✔ Steak

✔ Fajitas

✔ Salsa

✔ Pico

✔ Guac

✔ Rice & beans (most places)

AVOID:

✘ Queso

✘ Sour cream

✘ Shredded cheese

✘ Flour tortillas

✘ Chips if fried in shared oil (not celiac-safe)

SAMPLE ORDER: 

Fajita Bowl

  • Rice

  • Black beans

  • Steak or chicken

  • Grilled peppers & onions

  • Pico

  • Guac

  • Lettuce

     Macros: 550–650 kcal • 35g protein• 60g carb • 22g fat • 10g fiber

 

RED LOBSTER 

• Grilled Salmon — no butter → 460 calories / 45g protein / 2g carb / 28g fat / 0g fiber

 

• Snow Crab Legs — steamed no butter → 440 calories / 40g protein / 2g carb / 30g fat / 0g fiber

 

• Grilled Shrimp Skewers — no butter, no creamy sauce → 220 calories / 25g protein / 3g carb / 10g fat / 0g fiber

 

• Grilled Lobster Tail — no butter → 160 calories / 32g protein / 1g carb / 3g fat / 0g fiber

 

• Baked Potato (plain) — no butter or sour cream → 270 calories / 7g protein / 63g carb / 0g fat / 4g fiber

 

• Side Salad — no cheese, no croutons, oil + vinegar dressing → 180 calories / 3g protein / 8g carb / 15g fat / 2g fiber

 

 

CRACKER BARREL

• Grilled Chicken Tenderloins — no butter glaze → 300 cal / 51g protein/ 0g carb / 5g fat / 0g fiber

 

• Rainbow Trout — no butter → 360 cal / 36g protein / 2g carb / 20g fat / 0g fiber

 

• Country Vegetable Plate — choose baked potato, fruit, steamed broccoli, green beans (no butter) → 

Baked potato (plain): 270 cal / 7g protein / 63g carb /  0g fat / 4g fiber

 

Fresh fruit: 80 cal / 1g protein / 21 g carb / 0g fat / 2g fiber

 

Steamed broccoli: 60 cal /4g protein / 11g carb / 1g fat / 3g fiber

 

Green beans (no butter): 40 cal / 1g protein/  7g carb / 1g fat/ 3–4g fiber

 

House Salad — no cheese, no croutons, oil + vinegar → 180 cal / 4g protein / 12g carb / 12g fat / 2g fiber

 

 

RED ROBIN

• Simply Grilled Burger — GF bun or lettuce wrap

Lettuce wrap: 400 cal • 29g protein • 0g carb • 26g fat • 1g fiber

GF bun: +24g carb +2g fiber

 

• Grilled Chicken Plate — No aioli/mayo

310 cal • 48g protein • 2g carb • 10g fat • 1g fiber

 

• Fries — Dedicated fryer

370 cal • 4g protein • 48g carb • 17g fat • 4g fiber

 

• Steamed Broccoli

60 cal • 4g protein • 11g carb• 1g fat • 3g fiber

 

TGI FRIDAYS

• Simply Grilled Salmon — No whisky glaze

440 cal • 39g protein • 6g carb • 28g fat • 1g fiber

 

• 6oz Sirloin — No butter

320 cal • 38g protein • 0g carb • 18g fat • 0g fiber

 

• Beyond Patty — Lettuce wrap

260 cal • 20g protein • 9g carb • 18g fat • 2g fiber

 

• Broccoli + Rice Plate — No butter

280 cal • 6g protein • 48g carb • 3g fat • 3–4g fiber

 

THE CHEESECAKE FACTORY

(Large portions — half serving often recommended)

(Half portions below)

• Grilled Salmon — No butter

425 cal • 30g protein • 2g carb • 0g fat • 0g fiber

 

• Skinnylicious Grilled Chicken — No cheese

275 cal • 24g protein • 6g carb• 10g fat • 2g fiber

 

• Skinnylicious Steak Medallions — DF mash

230 cal • 20g protein• 10g carb • 8g fat • 1g fiber

 

• Factory Chopped Salad — No cheese, oil + vinegar

295 cal • 10g protein • 18g carb • 18g fat • 4g fiber

 

Sides

• Steamed Broccoli — No butter

Standard 1-cup steamed portion

60 calories • 4g protein • 11g carb • 1g fat • 3g fiber

 

• Fresh Fruit Side

Usually melon, grapes, pineapple mix

80 calories • 1g protein • 21g carb • 0g fat • 2g fiber

 

• Side Green Salad — No cheese, no croutons, oil + vinegar

Romaine + tomatoes + cucumber

110 calories • 2g protein • 10g carb • 7g fat • 2g fiber

(+ add 80–100 calories / 9–10g fat if  pour 1 tbsp olive oil)

 

 • Plain Baked Potato

No butter, no sour cream

270 calories • 7g protein • 63g carb • 0g fat • 4g fiber

 

• Side of White Rice

Plain steamed

200 calories • 4g protein • 44g carb • 0g fat • 0g fiber

 

• Side of Brown Rice (location dependent—some CFs have it)

215 calories • 5g protein • 45g carb • 2g fat • 2g fiber

 

• Sautéed Spinach — Ask for cooked in oil/no butter

100 calories • 5g protein • 5g carb • 7g fat • 3g fiber

 

• Grilled Asparagus (no butter)

80 calories • 4g protein • 6g carb • 4g fat • 3g fiber

 

 

RED DOOR

• Grilled Salmon — No beurre blanc

550 cal • 45g protein  • 30g carb • 28g fat • 3g fiber

 

• Filet Medallions — No compound butter

520 cal • 48g protein • 5g carb • 32g fat • 0g fiber

 

• Bone-In Pork Chop — No cream sauce

620 cal • 55g protein • 12g carb • 38g fat• 1g fiber

 

• Veggie + Rice Bowl — No soy glaze/cheese

480 cal • 12g protein  • 62g carb • 15g fat • 4–5g fiber

 

FIRST WATCH

(All items below are DF/GF when ordered with the listed modifications. Ask for no butter on potatoes, veggies, or protein.)

BREAKFAST PLATES 

1.  Avocado Toast — DF/GF Modified
Ask for: gluten-free toast, no butter, no feta.
Eggs cooked in oil instead of butter.

Approx macros: 420 calories • 17g protein • 41g carb • 22g fat • 7g fiber

 

2.  The Traditional Breakfast (DF/GF)
2 eggs + bacon or turkey sausage + potatoes (no butter) + fruit

With turkey sausage:

Approx macros: 480 calories • 27g protein • 36g carb • 25g fat • 5g fiber

With bacon:

Approx macros: 450 calories • 23g protein • 36g carb • 23g fat • 5g fiber

 

3.  Market Hash — DF/GF Modified
Ask for: no cheese; potatoes cooked in oil instead of butter.
Approx macros: 400 calories • 16g protein • 45g carb • 16g fat • 5g fiber
Add two eggs: +140 calories • +12g protein • +1g carb • +10g fat • 0g fiber

 

4. Smoked Salmon & Eggs — DF/GF
Ask for: no cream cheese; potatoes cooked in oil instead of butter.
Approx macros: 430 calories • 28g protein • 10g carb • 29g fat •4g fiber

 

5.  Eggs + Potatoes + Fruit Plate (Simple DF/GF Starter)
2 eggs cooked in oil + seasoned potatoes (no butter) + fruit.
Approx macros: 330 calories • 12g protein • 40g carb • 14g fat • 4g fiber
Add turkey sausage to increase protein if needed.

 

SALADS (DF/GF WITH SIMPLE MODS)

1. Superfood Kale Salad — DF/GF Modified
Ask for: no Parmesan; lemon vinaigrette (dairy-free).
Approx macros: 310 calories • 9g protein • 28g carb • 18g fat •6g fiber
Add grilled chicken: +120 calories • +26g protein • +2g fat • 0g carb • 0g fiber

 

2.  Chicken Avocado Chop Salad — DF/GF Modified
Ask for: no cheese; dressing on the side.
Approx macros: 420 calories • 33g protein • 18g carb • 24g fat •5g fiber

 

3.  Cobb Salad — DF/GF Modified
Ask for: no cheese; no ranch; use oil and vinegar instead.
Approx macros: 380 calories • 31g protein • 12g carb • 22g fat •3g fiber

 

BOWLS (DF/GF MODIFIED)

1.  Pesto Chicken Quinoa Bowl — DF/GF Modified
Ask for: no feta; no pesto (contains dairy); swap to lemon vinaigrette.
Approx macros: 470 calories • 30g protein • 50g carb • 14g fat •7g fiber

 

2.  Power Breakfast Quinoa Bowl — DF/GF Modified
Ask for: no Parmesan; no milk-based drizzle.
Approx macros: 410 calories • 16g protein • 58g carb • 12g fat • 8g fiber
Add eggs for more protein if desired.

SIDES 

Eggs (2, cooked in oil)

Approx macros: 140 calories • 12g protein • 1g carb • 10g fat • 0g fiber

 

Turkey sausage (2 links)

Approx macros: 160 calories • 14g protein • 1g carb • 10g fat •0g fiber

 

Bacon (3 slices)

Approx macros: 120 calories • 7g protein • 0g carb • 9g fat • 0g fiber

 

Avocado (1/2)

Approx macros: 120 calories • 1g protein • 6g carb • 10g fat •5g fiber

 

Fresh fruit

Approx macros: 80 calories • 1g protein • 21g carb • 0g fat • 2g fiber

 

Seasoned potatoes (no butter)

Approx macros: 180 calories • 3g protein • 26g carb • 7g fat • 2g fiber


BEST HIGH-PROTEIN ORDER

2 eggs cooked in oil

Turkey sausage (2)

Seasoned potatoes (no butter)

Side of fresh fruit

Approx macros: 500 calories • 26–30g protein • 40g carb • 22g fat • 4g fiber

 

 

FAMOUS DAVE’S

• Naked Smoked Chicken — no BBQ sauce → 330 cal / 55g protein / 4g carb / 9g fat /0g fiber

 

• Texas Beef Brisket — choose lean cuts → 420 cal / 42g protein / 4g carb / 27g fat / 0g fiber

 

• Burnt Ends — DF but calorie heavy → 680 cal / 39g protein / 12g carb / 50g fat / 0g fiber

 

 Safe Sides

• Green beans (no butter) 70 cal / 2g protein / 8g carb / 3g fat / 4g fiber

 

• Plain corn — usually a standard 1/2 cup- 1 cup serving 

Approx macros 3/4 cup serving average: 120 cal / 4g protein / 27g carb / 2g fat / 3g fiber

 

• Fruit — typically melon + pineapple + grapes

Approx macros: 80 cal / 1g protein / 21g carb / 0g fat / 2g fiber

 

• Side salad (no croutons, no cheese, oil + vinegar)

Assuming mixed greens + tomato + onion + cucumber

Approx macros: 70 cal / 2g protein / 8g carb / 3g fat / 2g fiber

(Oil + vinegar adds an additional 80 cal / 9g fat)

 

 

RUBY TUESDAY

• Grilled Chicken Breast — no cheese → 320 cal / 48g protein / 4g carb / 12g fat / 0g fiber

 

• Petite Sirloin — no garlic butter → 350 cal / 41g protein / 0g carb / 20g fiber / 0g fiber

 

• Salad Bar — no croutons/cheese, oil + vinegar → macros vary

WHAT TO ADD:

  • 2–3 cups mixed greens

  • Tomatoes, cucumbers, peppers, onions, mushrooms

  • ¼ cup chickpeas OR kidney beans

  • Grilled chicken (3–4 oz)

  • Oil + vinegar on the side 

MACROS:

260–310 calories • 28–32g protein • 26–32g carb • 6–8g fat • 6–8g fiber

 

WHAT TO ADD:

  • 2 cups greens

  • Tomatoes, carrots, cucumbers, peppers

  • ½ cup chickpeas OR kidney beans

  • Grilled chicken (4–5 oz)

  • 1 tbsp olive oil + vinegar

MACROS:

380–450 calories • 34–40g protein • 36–42g carb • 12–14g fat • 8–10g fiber

 

WHAT TO ADD: If needing more carbs

  • 2–3 cups greens

  • Tomatoes, onions, cucumbers

  • ½ cup beans (kidney, black, or chickpeas)

  • Grilled chicken (6 oz) OR grilled shrimp

  • 1 tbsp olive oil + vinegar

  • Optional: extra fruit cup for carbs

MACROS (without fruit):

450–520 calories • 45–55g protein • 38–45g carb • 14–16g fat • 8–10g fiber

 

MACROS (with fruit cup):

+80 cal • +21 carb • +2g fiber

 

 

YARD HOUSE

• Grilled Chicken Plate — no butter → 480 cal / 55g protein / 20g carb / 18g fat / 3g fiber

 

• Pan-Seared Salmon — no butter glaze → 590 cal / 48g protein / 24g carb / 32g fat / 3g fiber

 

• Beyond Burger — lettuce wrap DF → 260 cal / 20g protein / 9g carb / 18g fat / 2-3g fiber

 

• Jasmine Rice — DF/GF → 210 cal / 4g protein / 45g carb / 0g fat / 1g fiber

 

 

P.F. CHANG’S

(Best chain for dietary modifications)

• GF Mongolian Beef — dairy-free default → 760 cal / 39g protein / 62g carb / 42g fat / 2g fiber

 

• GF Spicy Chicken — DF → 790 cal / 35g protein / 82g carb / 32g fat / 3g fiber

 

• GF Beef & Broccoli — DF → 560 cal / 36g protein / 38g carb / 26g fat / 4g fiber

 

• Chicken Lettuce Wraps (GF & DF) → 580 cal / 38g protein / 51g carb / 22g fat / 4g fiber

 

 

SNOOZE  

Gluten-Free Toast

• Gluten-free friendly option at Snooze

• Ask for: no butter, no dairy spreads

• Approx macros per slice: 110 calories, 12g carbs, 6g fat, 2g protein, 2g fiber


Gluten-Free Pancakes (plain or modified, carb heavy)

• Can be ordered gluten-free friendly

• Must request: no butter, no dairy-based toppings

• Approx macros (full serving): 860 calories, 11g protein, 160g carb, 20g fat, 5g fiber


Scrambles/Omelets/Egg Plates (custom build)

• Eggs are naturally GF

• Request: no cheese, no butter, no cream-based sauces

• Choose veggies + lean meat + gluten-free toast

• Approx macro estimate for a typical meal (varies):

 

 Scrambles, Omelets & Egg Plates

3 eggs cooked in oil, veggies of choice, lean protein, and gluten-free toast. No cheese, no butter, no cream sauces.

 

Veggie scramble (3 eggs + veggies + GF toast):

380–410 cal • 22g protein • 17–20g carb • 24–26g fat • 2–3g fiber

 

Scramble with lean protein (3 eggs + turkey sausage + veggies + GF toast):

530–580 cal • 36–40g protein • 18–22g carb • 34–36g fat • 2–3g fiber

 

High-protein build (3 eggs + extra veggies + lean protein + 1–2 GF toast):

1 toast: 620–660 cal • 40–45g protein • 25–30g carb • 36–40g fat • 3–4g fiber

2 toast: 730–780 cal • 42–47g protein • 37–42g carb • 42–46g fat • 5–6g fiber

 

Plant-Power/Vegan-Friendly Items

• Snooze offers vegan items (automatically dairy-free)

• To make GF + DF: request gluten-free bread/pancakes and avoid sauces containing gluten

• Macros vary depending on tofu/bean/veggie + sides selected

 

Veggie + tofu scramble:

360–420 cal • 18–24 g protein • 24–30g carb • 20–24g fat • 3–5g fiber

 

Bean + veggie plate:

420–520 cal • 16–20g protein• 50–60g carb • 14–20g fat • 8–12g fiber

 

Vegan protein plate (tofu + beans + veg + GF toast):

520–620 cal • 26–32g protein • 48–56g carb • 22–28g fat • 8–10g fiber

 

High-calorie vegan build (training day, hard gainer):

700–820 cal • 28–34g protein • 70–85g carb • 30–36g fat • 12–15g fiber

 

 

SPIN PIZZA

  • Use a gluten-free crust (or cauliflower crust) — SPIN! offers those.  

  • Ask for “no cheese / no dairy” OR request a vegan / dairy-free cheese (if available) to make it dairy-free. SPIN! advertises vegan-friendly and gluten-free options.  

  • Build your pizza or salad with veggies, lean protein (if non-dairy), and minimal sauces/toppings that may include dairy or gluten.

Gluten-Free Crust + Pepperoni Pizza

Approx macros per slice: 180 calories | 18g carb | 9g fat | 5g protein | 1-2g fiber

 

Gluten-Free Crust + 3-Meats Pizza (cheese removed for DF)

Approx macros per slice: 190 calories | 16g carb | 11g fat | 7g protein | 1-2g fiber

 

Cauliflower or Gluten-Free Crust + Veggie Pizza (no cheese, DF)

Approx macros per slice: 110 calories | 13g carb | 4g fat | 4g protein | 2-3g fiber

 

General SPIN! GF/DF build tracking

Base GF crust: 180–200 calories per slice

Add protein like chicken or meats to increase protein per slice

Skipping cheese reduces fat + calories significantly

 

The Fix (Kansas City) Keely's Pick

100% plant based restaurant

Here are 3 meals at The Fix that aim for GF + DF, with rough estimated macros. (These are estimates only— you’ll need to log based on portion size, sauce usage, etc.)

Macro-Friendly Meal Build 1 — Balanced Plant-Protein Sammie + GF Bun + Sides

  • Plant-based protein patty (e.g. “Impossible” or vegan “chicken” style) + gluten-free bun + lettuce/tomato + side of potato/fries or a veggie side
    Estimated macros:  550–700 kcal; 20–30 g protein; 60–80 g carb; ~15–25 g fat, 6-9g fiber

 

Macro-Friendly Meal Build 2 — Lighter / Moderate Meal

  • Plant-protein + GF bun, skip heavy sauces; add side salad or veggies; no fries or heavy sides
    Estimated macros:  400–550 kcal; 18–25 g protein; 45–60 g carb; 10–18 g fat, 5-7g fiber

 

Macro-Friendly Meal Build 3 — Higher-Carb / Energy Meal (for active days)

  • Plant-protein + GF bun + side fries or potato side + avocado or added fat (if available) + veggie side
    Estimated macros: 700–850 kcal; 22–30 g protein; 80–100 g carb; 20–30 g fat, 8-12g fiber

 

 

BILLIE’S GROCERY – (Kansas City) Keely's Pick

(All macros are estimated; Billie’s does not publish nutrition data.)

 

GENERAL DF/GF NOTES FOR BILLIE’S

• Many dishes are naturally GF/DF or can be modified.

• Billie’s has GF bakery items.

• Avoid fried items (shared fryer risk).

• Request: no dairy, no butter, oil-only cooking, GF toast/bread substitutions.

 

BREAKFAST OPTIONS 

1. Gluten-Free Banana Waffle (no butter)

Approx: 300–350 calories • 6–8g protein • 45–55g carb • 8–12g fat • 3–5g fiber

 

2. Apple Overnight Oats with Coconut Yogurt + Berries

Approx: 350–420 calories • 8–10g protein • 55–65g carb • 6–10g fat • 6–8g fiber

 

3. Breakfast Bowl

(eggs + kale + mushrooms + brown rice/quinoa + tomatoes, no toast)

Approx: 550–650 calories • 25–30g protein • 45–55g carb • 20–25g fat • 6–9g fiber

 

4. Gluten-Free Biscuit Sandwich

(eggs + bacon + roasted potatoes cooked in oil)

Approx: 500–580 calories • 20–25g protein • 40–50g carb• 20–28g fat • 3–4g fiber

 

LUNCH + BOWL OPTIONS

1. Smoked Salmon Mezze Bowl

(greens + veggies + no dairy)

Approx: 480–560 calories • 28–32g protein • 20–30g carb • 25–30g fat • 4–6g fiber

 

2. Carnitas Bowl

(greens + rice/quinoa + avocado + beans + salsa)

Approx: 600–700 calories • 22–28g protein • 50–60g carb • 22–30g fat • 8–12g fiber

 

3. Grilled Chicken or Fish Bowl

(greens + veggies + rice or potatoes)

Approx: 550–700 calories • 25–35g protein • 45–60g carb • 18–30g fat • 5–8g fiber

 


THE SHACK 

BREAKFAST OPTIONS 

1. Build-Your-Own Omelet (3 eggs + veggies + meat)

330–520 cal • 24–40g protein • 4–10g carb • 22–35g fat • 0–2g fiber

Add-ons:

  • Chicken sausage (2): 140 cal • 14g protein • 4g carb • 8g fat • 0g fiber

  • Turkey bacon (2): 70 cal • 4g protein• 0g carb • 5g fat • 0g fiber

  • Ham: 60 cal • 10g protein • 1g carb • 1g fat • 0g fiber

  • Veggies (per serving): 20 cal • 1g protein • 2g carb • 0g fat • 0.5–1g fiber

 

2. Veggie Omelet (no cheese)

280 cal • 21g protein • 8g carb • 18g fat • 2–3g fiber

 

3. Steak & Eggs (no butter)

520 cal • 48g protein • 0g carb • 36g fat • 0g fiber

 

4. Hash Brown Plate + Eggs (cooked in oil)

330 cal • 12g protein • 34g carb• 18g fat • 2g fiber

 

5. Fruit + Protein Plate

With turkey bacon: 220 cal • 6g protein • 29g carb • 8g fat • 3–4g fiber

With chicken sausage: 290 cal • 18g protein • 29 carb • 10g fat • 3–4g fiber

 

LUNCH OPTIONS (DF/GF MODS)

1. Burger Patty Plate (no bun, no cheese – patty only)

420 cal • 31P • 0C • 32F • 0g fiber

GF bun: +160 cal • 3P • 27C • 2F • 2–3g fiber

 

2. Grilled Chicken Sandwich (GF bun, no cheese, DF sauce)

360–480 cal • 32g protein • 25–35g carb • 8–14g fat • 2–4g fiber

 

3. BLT (GF bun, no mayo unless DF)

380 cal • 18 protein • 28g carb • 22g fat • 3–4g fiber

 

4. Chicken Veggie Plate (DF/GF)

260 cal • 28g protein • 9g carb• 11g fat • 3–4g fiber

 

SALADS (DF/GF – oil + vinegar, no cheese/croutons)

1. House Salad + Grilled Chicken

260 cal • 28g protein • 10g carb • 11g fat• 3–4g fiber

 

2. Veggie Power Salad

190 cal • 6g protein • 22g carb • 9g fat • 4–6g fiber

chicken: +130 cal • 26g protein • 0g carb • 1g fat • 0g fiber

 

SIDES (DF/GF)

  • Eggs (2): 140 cal • 12g protein • 1g carb• 10g fat • 0g fiber

  • Turkey bacon (2): 70 cal • 4g protein • 0g carb • 5g fat • 0g fiber

  • Chicken sausage (2): 140 cal • 14g protein• 4g carb • 8g fat • 0g fiber

  • Fruit cup: 90 cal • 1g protein• 23g carb • 0g fat • 2–3g fiber

  • Hash browns (in oil, no butter): 180 cal • 2g protein • 22g carb • 9g fat • 2g fiber

 


MOD PIZZA 

GF CRUST BASE (11” pie – whole)

GF crust: 510 cal • 8g protein • 87g carb • 15g fat• 6g fiber

 

SAUCES (DF/GF)

  • Red sauce: 25 cal • 1g protein • 4g carb • 0g fat • 1g fiber

  • BBQ sauce: 35 cal • 0g protein • 9g carb • 0g fat• 0g fiber

  • Garlic rub: 90 cal • 0g protein• 1g carb • 10g fat • 0g fiber

  • Extra red sauce: +20 cal • +1g carb • +0–1g fiber

 

VEGGIES (per serving – each)

5–20 cal • 0–1g protein • 1–4g carb • 0g fat • 0–2g fiber

(Spinach, arugula, mushrooms, onions, tomatoes, peppers, olives, corn, pineapple, roasted red peppers, broccoli, etc.)

 

PROTEINS (DF/GF, fiber 0g in all)

  • Grilled chicken: 90 cal • 18g protein • 0g carb • 2g fat • 0g fiber

  • Spicy chicken sausage: 110 cal • 12g protein • 1g carb• 7g fat • 0g fiber

  • Mild sausage: 170 cal • 14g protein • 1g carb • 12g fat• 0g fiber

  • Pepperoni: 140 cal • 6g protein • 1g carb • 13g fat • 0g fiber

  • Salami: 110 cal • 6g protein • 0g carb • 9g fat • 0g fiber

  • Bacon: 60 cal • 4g protein • 0g carb • 5g fat • 0g fiber

    (Meatballs not DF)

 

BUILT DF/GF PIZZAS (NO CHEESE – whole pie)

 

1. DF/GF “Mad Dog” (no cheese)

820 cal • 36g protein• 92g carb • 36g fat • 7–8g fiber

 

2. DF/GF “Tristan” (no cheese, dairy-free pesto)

640 cal • 10g protein • 94g carb • 24g fat • 8–10g fiber

 

3. DF/GF “Garden Veggie”

610 cal • 11g protein • 97g carb • 19g fat • 9–11g fiber

 

4. DF/GF BBQ Chicken

690 cal • 28g protein • 102g carb • 14g fat • 6–8g fiber

 

5. DF/GF Garlic Veggie

710 cal • 10g protein• 90g carb • 30g fat • 7–9g fiber

 

HIGH-PROTEIN DF/GF BUILD

GF crust + red sauce + double grilled chicken + all veggies

715 cal • 38–42g protein • 95g carb• 16g fat • 7–9g fiber


SALADS (DF/GF MODS)

1. Garden Salad + Grilled Chicken

240 cal • 20g protein • 10g carb• 12g fat • 3–5g fiber

2. Greek Salad (no cheese) + Chicken

300 cal • 22g protein • 15g carb • 16g fat • 3–5g fiber

 

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