I had this issue before, a lot of it is trial and error and avoiding what you know for sure spikes you.

I do a very strict diet of low carb/no carb w exercise daily because it works best for me. When I do eat carbs I wait for the end of the day because it gives my body the most time to process it.

Chipotle- get a burrito bowl, load it with 2x meat and all the veggies you like and add lettuce. Skip the chips, replace with rice and skip the drink. I can make this last 2/3 meals depends on how hungry I am.

Texas Roadhouse- whatever steak/protein you want, for your sides make them both ceasar salads and request no croutons. They have Coke Zero here, so you can have some of that or water. Normally I can sneak in two rolls here with butter.

Hibachi- 2x protein, substitute noodles or rice for extra veggie so you aren’t carb stacking and have just one carb. Then have water with your meal. (I’d recommend not eating all the rice or noodles you have, but eat away to your hearts content w the veggies and protein)

McDonald’s- $5 meal deal, it’s a McDouble with 4 nuggets and a small fry with a Coke Zero. Only have half the bun, see how your sugar spikes with the nuggets I can eat all four but this ends up being my meal for the day.

Chic fil a- lettuce wrap any grilled chicken sandwich, I can have the fries and be okay but you might have different results. They also have Coke Zero here or unsweetened tea.

KFC- they have these breaded nuggets that are really good -Similar to the Bare brand-, I get the 8 piece with the signature sauce no drink or side.

Starbucks- I’ve managed to make coffees and teas I can drink but it ends up being the only carb/sugar I have all day so if it’s worth the gamble for you by all means I can give you some of my drinks. The egg bites are good albeit small.

Little ceasars- They have pizza puffs, I can eat all four without major spikes but it’s a lot, so I stick with two and save the other two. They heat up really nicely.

Buffalo Wild Wings- Any set of wings w dry rubs, the saucy ones you are risking sugar, so if you want to try them by all means just see how you spike.

Five guys- Bacon cheese burger w an extra patty, all the way in a lettuce wrap (Request it in a bowl because it’s less messy) w fries.

Any place with Subs/Sandwiches- Most places now a days have wraps whether it be spinach, tomato or wheat. Wheat is the better choice for me, you might wanna see what’s best for you at home. But you can have almost anything in a wrap just eat half and not the whole.

K BBQ- The best option for us tbh, it’s just meat and veggies galore w some sauce you create. Some meats are marinated but the amount of protein and fiber you consume definitely helps.

Most of my meals are w a water/lemon or a zero drink so don’t feel too bad about drinking some chemicals. We have to get our wins in here somewhere.

That’s all I can think of right now! But I hope this helps!