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.

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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!


2. McDonald’s

  • 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

3. Wendy’s

  • 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


4. Chipotle

  • Steak Burrito Bowl- 545 Calories, 13.5g Fat, 68g Carbs, 34g Protein

-Brown Rice

    -Pinto Beans ( skip beans often)

    -Fajita Vegetables

    -Tomatillo Red Chili Salsa

    -Romaine Lettuce

  • Barbacoa Tacos- 590 Calories, 16.5g Fat, 73g Carbs, 40g Protein

  -3 Soft flour tortillas

   -No Rice

  -Pinto Beans

   -Fajita Vegetables

   -Tomatillo Green Chili Salsa

   -Romaine Lettuce


5. Starbucks

  • 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?

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