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.
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
Lettuce — rich in antioxidants, prevents bone loss and improves heart health
Tomato — improves heart health, fights cancer, and improves skin health
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
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:
Carrots — regulates blood cholesterol, improves eye health, and lowers blood pressure
Cabbage — anti-inflammatory, antioxidants, and supports digestive tract
Tomato — improves heart health, fights cancer, and improves skin health
Skip the croutons due to the lack of nutrients leading to empty calories
Option #2 — Grilled Chicken Salad
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
Lettuce — rich in antioxidants, prevents bone loss and improves heart health
Carrots — regulates blood cholesterol, improves eye health, and lowers blood pressure
Cabbage — anti-inflammatory, antioxidants, and supports digestive tract
Tomato — improves heart health, fights cancer, and improves skin health
Cheddar Cheese — decent protein and improves bone and teeth health, but high in saturated fat and sodium so that’s the tradeoff
Ask for without croutons to reduce empty calories
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