Guide to Eating (Healthier) Fast Food
Ya’ll, life happens! You’re a busy mama running through the drive-thru with your kiddos, you worked late and just need to eat now, its a weekend and you have no desire to cook, BUT you are watching what you eat, trying to be healthy!
This last year I have been tracking my macros, but have definitely had “life” happen and needed to pick something up! Obviously eating at home is better, but when in a pinch you can still stay health(ier) and eat fast food.
So, first and foremost, knowing the menu of your favorite joints help. I tend to look up restaurants online and look at their menu where you can normally find the nutrition facts. If not I’ll search for the item on My FitnessPal(app I use to track macros) and then add it to my food for the day!
Here is my somewhat complete list of fast food restaurants with macro-friendly options, from breakfast to dinner and also a few drinks. I even when the extra step and included the macro counts for these, since well, i already know them and it will make it easier for you.
Also, these are not the only options that you can order, these are just normally what I choose! Even if you don’t track macros and are just trying to eat healthy, all of these will still be good options for you!
So, let’s dive in!
1. Chick Fil A
Egg White Grill- 300 Calories, 7g Fat, 31g Carbs, 25g Protein
Greek Yogurt Parfait- 250 Calories, 9g Fat, 29g Carbs, 12g Protein
Grilled Chicken Sandwich- 310 Calories, 6g Fat, 36g Carbs, 29g Protein
Grilled Nuggets- 140 Calories, 3.5g Fat, 2g Carbs, 25g Protein (BOMB macros)
Grilled Market Salad- 330 Calories, 14g Fat, 27g Carbs, 27g Protein(including dressing)
Spicy Southwest Salad- 450 Calories, 19g Fat, 37g Carbs, 34g Protein(including dressing)
Instead of fries I will do a side of fresh fruit or superfood side salad, and to drink I love their diet lemonade!
Egg White Delight McMuffin- 280 Calories, 10g Fat, 29g Carbs, 18g Protein
Fruit ’N Yogurt Parfait- 150 Calories, 2g Fat, 30g Carbs, 4g Protein
Artisan Grilled Chicken Sandwich- 380 Calories, 6g Fat, 45g Carbs, 36g Protein
Southwest Grilled Chicken Salad- 350 Calories, 11g Fat, 27g Carbs, 37g Protein
Instead of fries I add a side salad and a tea
Plain Oatmeal 160 Calories, 3g Fat, 29g Carbs, 6g Protein
Classic Bacon, Egg & Cheese Sandwich 330 Calories, 18g Fat, 25g Carbs, 18g Protein
Jr. Cheeseburger 280 Calories, 13g Fat, 26g Carbs, 16g Protein
Grilled Chicken Sandwich 370 Calories, 10g Fat, 38g Carbs, 34g Protein
Grilled Chicken Wraps 270 Calories, 10g Fat, 24g Carbs, 20g Protein
Large Chili 250 Calories, 7g Fat, 23g Carbs, 23g Protein
Plain Baked Potato 270 Calories, 0g Fat, 61g Carbs, 7g Protein
Instead of fries substitute apple slices or side sald
Steak Burrito Bowl- 545 Calories, 13.5g Fat, 68g Carbs, 34g Protein
-Pinto Beans ( skip beans often)
-Tomatillo Red Chili Salsa
Barbacoa Tacos- 590 Calories, 16.5g Fat, 73g Carbs, 40g Protein
-3 Soft flour tortillas
-Tomatillo Green Chili Salsa
Classic Oatmeal- 160 Calories, 2.5g Fat, 28g Carbs, 5g Protein
Hearty Blueberry Oatmeal- 220 Calories, 2.5g Fat, 43g Carbs, 5g Protein
Reduced-Fat Turkey Bacon & Egg White Breakfast Sandwich- 210 Calories, 5g Fat, 26g Carbs, 18g Protein ( this is my go-to)
Spinach, Feta & Egg White Breakfast Wrap- 290 Calories, 10g Fat, 33g Carbs, 19g Protein
Tomato & Mozzarella Sandwich- 350 Calories, 13g Fat, 42g Carbs, 15g Protein
Egg and cheese protein box - 460 Calories, 25g Fat, 40g Carbs, 23g Protein
Venti Iced Coffee w/ almond milk and any sugar free syrup such as vanilla, hazelnut and cinnamon dolce. I follow the @macrobarista on instagram! He has SO many macro friendly drinks for Starbucks!
6. Burger King
Egg & Cheese Croissan’Wich- 300 Calories, 15g Fat, 30g Carbs, 11g Protein
French Toast Sticks- 230 Calories, 11g Fat, 29g Carbs, 3g Protein
Grilled Chicken Sandwich- 470 Calories, 19g Fat, 39g Carbs, 37g Protein
MorningStar Veggie Burger- 390 Calories, 17g Fat, 41g Carbs, 21g Protein
Instead of fries add a side salad!
7. Taco Bell
Breakfast Soft Taco Bacon- 230 Calories, 14g Fat, 15g Carbs, 12g Protein
Breakfast Soft Taco Egg & Cheese- 170 Calories, 9g Fat, 15g Carbs, 7g Protein
Grilled Breakfast Burrito Fiesta Potato- 340 Calories, 14g Fat, 43g Carbs, 10g Protein
Bean Burrito- 380 Calories, 11g Fat, 55g Carbs, 14g Protein
Fresco Chicken Burrito Supreme- 340 Calories, 8g Fat, 48g Carbs, 18g Protein
Fresco Steak Soft Taco- 150 Calories, 4g Fat, 17g Carbs, 10g Protein
For sides you can add Black Beans or Seasoned Rice
8. Panera Bread
Ham, Egg & Cheese- 310 Calories, 15g Fat, 20g Carbs, 22g Protein
Avocado, Egg White & Spinach- 410 Calories, 14g Fat, 52g Carbs, 21g Protein
Ancient Grain & Arugula Salad with Chicken- 360 calories, 11g Fat, 37g Carbs, 30g Protein
Low-Fat Chicken Noodle Soup- 160 Calories, 5g Fat, 19g Carbs, 14g Protein
Turkey Chili- 340 Calories, 12g Fat, 39g Carbs, 24g Protein
substitute apple for the bread
9. Jimmy Johns
Pick any sub and order it as an Unwich(bread replaced with lettuce)
10. Dunkin Donuts
Egg & Cheese Wake-Up Wrap- 180 Calories, 10g Fat, 14g Carbs, 7g Protein
Turkey Sausage Wake-Up Wrap- 240 Calories, 14g Fat, 15g Carbs, 13g Protein
Veggie Wake-Up Wrap- 160 Calories 160 Calories, 8g Fat, 15g Carbs, 8g Protein
Medium blueberry iced coffee w/almond milk and 1 packet of Stevia- 35 calories, 0.5g Fat, 7g Carbs, 1g Protein
(You don’t have to get blueberry, Dunkin’ has a ton of unsweetened coffee flavors. Any flavor that is not the “swirl” is unsweetened)
So, there you have it! Some of my go-to places when time is short, but nutrition is important. What are you favorites?