The Healthy Fast Food Guide
How To Make Healthy Choices - Even On The Go!
Nutrition inconsistency is the #1 reason people don't see fat loss results.
For many people the biggest struggle is knowing how to stay on track when the environment is unpredictable.
This guide will arm you with knowledge and empower you to make better choices when convenience is a priority.
Picture this—You're out of town on a work trip or vacation.
It’s been hours since your last meal.
Your stomach growls in hunger for its next meal.
You feel hanger starting to boil.
That nefarious combo of hunger and anger that summons your darker side.
You've gotta eat now or it's going to get dicey.
How can you make a smart choice that's conducive to your health goals?
How can you avoid breaking down and succumbing to a bacon-laden, double-decker calorie bomb with fries and a diet coke—rationalizing that it wasn't your fault because there was no other options, but at least you're drinking a diet soda?
Knowledge Is Power. Preparation Is Key.
Many people will find themselves in the above situation weekly.
If you travel regularly or constantly on-the go you probably deal with this daily.
Don't worry! There's something you can do!
Here's the data and strategies to help you make the best decisions possible at fast food restaurants or when convenience is a priority.
Basic Strategies for Ordering Fast Food
- Avoid fried foods. If you have the choice between fried chicken and grilled chicken, choose the grilled option every time! If you have the choice between French fries or an apple, choose the apple.
- Don’t drink soda, juice, or smoothies. Drinking your calories is an easy way to load up on unnecessary calories. If you really need something sweet then choose a diet drink, but the best option will always be water.
- Ask for no sauce/mayo on your sandwiches. These condiments add a lot of calories very quickly.
- Choose a lower fat dressings for your salads and get it on the side! Use as little as possible because some dressings can add nearly 20 grams of fat per packet.
- Always pick leaner meats such as turkey or chicken over beef. The beef used in fast food is highly processed and extremely high in fat.
Fast Food Nutrition
Mc Donald's
Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
Southwest Grilled Chicken Salad | 350 | 37 | 27 | 11 |
Artisan Grilled Chicken Sandwich | 380 | 36 | 45 | 6 |
Egg White Delight McMuffin | 280 | 18 | 29 | 10 |
Bojangles
Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
Roasted Chicken Bites™ Salad | 470 | 54 | 17 | 21 |
Grilled Chicken Salad | 290 | 32 | 11 | 14 |
Grilled Chicken Sandwich | 470 | 28 | 41 | 22 |
Roasted Chicken Bites (5pc) | 125 | 20 | 5 | 5 |
Wendy's
Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
Grilled Chicken sandwich | 370 | 34 | 38 | 10 |
Grilled chicken wrap | 270 | 20 | 24 | 10 |
Berry burst chicken salad (half) | 290 | 23 | 23 | 13 |
Large chili | 250 | 23 | 23 | 7 |
Subway
Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
Oven roasted chicken sandwich | 320 | 23 | 45 | 5 |
Roast beef sandwich | 320 | 25 | 45 | 6 |
Rotisserie style chicken sandwich | 350 | 29 | 45 | 6 |
Large chili | 250 | 23 | 23 | 7 |
Taco Bell
Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
Fresco burrito supreme, chicken | 340 | 18 | 48 | 8 |
Fresco burrito supreme, steak | 340 | 17 | 49 | 9 |
150 | 10 | 17 | 4 | |
Fresco soft taco, shredded chicken | 150 | 9 | 16 | 6 |
Gordita supreme, chicken | 260 | 16 | 29 | 9 |
Dukin' Donuts
Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
Ham, Egg & Cheese on English Muffin | 360 | 19 | 37 | 15 |
Veggie Egg White Sandwich on an English Muffin | 310 | 15 | 38 | 10 |
Kosher Egg White and Cheese on an English Muffin | 270 | 15 | 37 | 6 |
Kosher Veggie Sausage Wake-Up | 220 | 12 | 16 | 11 |
Burger King
Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
Grilled Chicken Sandwich | 470 | 37 | 39 | 19 |
Garden Chicken Salad with Grilled Chicken - no | 340 | 39 | 16 | 15 |
Jimmy John's
Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
Turkey Breast Plain Slim | 420 | 29 | 74 | 3 |
Big John , EZ on the mayo | 428 | 25 | 55 | 14 |
Bootlegger Club-Unwich | 240 | 28 | 3 | 12.5 |
Chick Fil-A
Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
Egg white grill | 300 | 25 | 31 | 7 |
Market Salad | 330 | 37 | 25 | 15 |
Grilled chicken sandwich | 310 | 29 | 36 | 6 |
Grilled Chicken Cool Wrap | 350 | 38 | 29 | 14 |
Grilled nuggets | 140 | 25 | 2 | 3.5 |
Panera Bread
Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
Ham, Egg & Cheese on Whole Grain Pan Loaf | 350 | 23 | 30 | 16 |
Smoked Turkey Breast | 220 | 16 | 34 | 15 |
Asian Sesame Salad with Chicken (whole) | 410 | 32 | 25 | 21 |
Kids Turkey on Whole Grain Bread | 280 | 22 | 29 | 9 |
Easy Snacks
There might be times when stopping for food just isn’t feasible.
It may take some planning and preparation, but here are some of the best snack choices for the road:
● Beef Jerky or Turkey Jerky - Jerky is loaded with protein making it a great option
● Protein Bars - Make sure it >15 grams of protein and isn’t overloaded with carbs and fat. Use the 30% protein rule!
● Protein Shake - Either premix the powder with water or bring them separate to mix when you are ready.
● Hard boiled eggs - These will stay good for 2 days without refrigeration; if you need them to last longer, put them in a cooler.
● Raw Almonds - Nuts are a fantastic choice, but go easy on the portion size. One serving is roughly the same size as your thumb.
● Fruits and Vegetables - Bring your favorite kind of fruit or cut up some carrots, celery, or peppers and store them in a Ziploc bag.
Quick Dinners
When you have a long commute, the last thing you want to do when you get home is to cook an entire meal.
Instead of resorting to fast food, stop at your local supermarket instead.
Most supermarkets now have easy dinner options available that are very affordable.
Here is a quick meal you can pick up on the way home:
● Rotisserie chicken
● Pre-made salad or frozen vegetables in a steam bag
One of my favorite resources is Costco. It has a ton of pre-cooked or frozen food options and if you apply the 30% Protein Rule in your decision making it can make the right choice easy!
Just make sure to avoid the same pitfalls that arise when you are at a fast food restaurant.
They will have fried foods and fattening side dishes like mac and cheese or buttered mash potatoes available. As tempting as they'll be, your now know to stay away from those calorie bombs and know where to find those healthier alternatives.
These guidelines should set you up for success, just keep in mind, preparation is key!