Fast Food Options
Where to eat on the run
By: Mitzi Avila – Marketplace Metabolic Coach
FOOD! We all love food! In this article we will guide you through many fast food items that have a healthy twist! We have all forgot to meal prep and find ourselves eating out. Of course try to limit your eating ON-THE-GO but we all know life happens. When you are in a hurry you can still eat and stay on track with these simple suggestions!
NOTE: Almost ALL fast food options will be high in sodium
A little secret: I will often carry a perfect amount of protein in a small container with me at all times. I order a grande coffee with almond milk and ask them to blend my protein powder in my coffee and VOILA a protein coffee. I usually go to a slower Starbucks or go on a slow time so they are more open to doing this for me.
- Reduced-Fat Turkey Bacon Breakfast Sandwich.
230 calories, 6 g fat, 2.5 g saturated fat, 560 mg sodium, 28 g carbs, 2 g fiber, 3 g sugar, 13 G protein
- Lean protein from the bacon and egg meets its perfect accompaniment in the relatively low-carb English muffin. That’s a powerful nutritional punch for a mere 230 calories. This is another all-day breakfast item we’re proud to get behind.
- Reduced-Fat Turkey Bacon Breakfast Sandwich.
230 cals, 6g F, 28g C, 13g P
- Grande Iced Coffee, no Classic, 1 pump of Mocha.
25 cal, .5g F, 6g C, .2g
Chipotle can quickly become a threat to your diet. There are surprisingly quite a few options to keep you on the lighter side.
- Chicken, Pinto Bean and Veggie Salad.
365 calories, 9 g fat, 3 g saturated fat, 1,160 mg sodium, 36g carbs, 14.5 g fiber, 9 g sugar, 42 g protein
“When I eat salad, I use it as an opportunity to get some of my carbohydrates from beans. I ask for double the veggies so I’m fully satisfied and getting the most nutrients I can,” says registered dietitian and personal trainer Jim White. To recreate White’s go-to order..Ask for a romaine lettuce base with one scoop of chicken, two scoops of fajita vegetables, one scoop of pinto beans and tomato salsa
- Burrito Bowl with grilled chicken, brown rice, black beans, grilled veggies, lettuce, Pico De Gallo.
515 cals, 12.5g. F, 64g C, 44g P
Beware of fatty spreads and greasy fries—they’re like a hidden caloric bomb and will absolutely kill your diet! Trying to cut carbs? No stress, this place has got you covered! Order your burger “protein style” which means there’s NO bun and your burger will arrive wrapped in a piece of crisp lettuce instead.
- Hamburger, animal style, no spread, add ketchup and mustard.
310 cals, 10g F, 41g C, 16g P
- Cheeseburger, protein style, animal style, no spread, add ketchup and mustard.
245 cals, 16g F, 11g C, 18g P
EL POLLO LOCO
- Anything on the 5oo calorie and under menu. There are 5 that will keep you close to your goal.
- 2 piece chicken combo with salad and broccoli for your sides, and Corn tortillas.
- Grilled Chicken Sandwich
320 calories, 5g fat, 1.5 g saturated fat, 800 mg sodium, 40 g carbs, 3 g fiber, 7 g sugar, 30 g protein
Choosing this protein-packed, low-cal sandwich over the chain’s Chicken Salad variety saves you 180 calories and 15 grams of fat—leaving plenty of room for a healthy dessert if you’re still hungry. We recommend grabbing a 50-calorie fruit cup to fill your belly and add immunity-boosting vitamin C to your meal.
- Chargrilled Chicken Sandwich with ketchup and mustard
310 cals, 3.5g F, 46g C, 29g P
- Grilled Nuggets
140 cals, 3g F, 4g c, 23g P
- Roast Turkey Farmhouse Salad with ? Packet Lite Italian Dressing
237 calories, 13.4 g fat, 7 g saturated fat, 1,110 mg sodium, 8.7 g carbs, 2 g fiber, 5.7 g sugar, 22 g protein
- Get your hit of poultry (one of the 29 Best Proteins for Weight Loss) plus 23 grams of muscle-building protein—minus the trans fats and starchy bread that comes along with most of the other menu items. This is the healthiest order at Arby’s, and one of the most delicious. And bonus, it has bacon! It doesn’t get much better than that!
230 calories, 9 g fat, 3 saturated fat, 460 mg sodium, 26g carbs, 1 g fiber, 6 g sugar, 9 protein
- It may be hard to believe, but one of the best orders from BK comes served between two fluffy buns. Thanks to its low calorie, fat and sodium count, the King’s classic hamburger is a safe and satisfying bet for anyone trying to maintain their flat belly. In fact, the sandwich is so healthy compared to the competition that it’s one of these 11 Diet Expert-Approved Orders from Burger King.
- Turkey Burger, No Mayo
380 calories, 10 g fat, 2.5 g saturated fat, 880 mg sodium, 45g carbs, 3 g fiber, 10 g sugar, 29g protein
- Carl’s Jr. may have the raciest ads in fast food land, but some of its offerings are downright respectable, starting with its line of 500-calorie-or-less turkey burgers and Chicken Stars, the chain’s version of nuggets that clock in at just over 40 calories apiece. But to create a meal with the very best nutritional profile, stick with the classic Turkey Burger and have them hold the mayo. (It also comes slathered in their Special Sauce, so you won’t even miss it!) This easy alternation will save you more than 100 calories and 12 grams of fat.
JACK IN THE BOX
- Chicken Fajita Pita
360 calories, 12 g fat, 6 g saturated fat, 0g trans fat, 1,117 mg sodium, 36g carbs, 4g fiber, 4g sugar, 24 g protein
- This Fajita Pita is one of the best entrees in the entire fast-food universe. Low in calories, packed with protein and fiber, this is one meal that would be hard to top—even in your own kitchen.
- Kentucky Grilled Chicken Breast with Sweet Kernel Corn and Green Beans
340 calories, 7 g fat, 990 mg sodium, 25 g carbs, 4g fiber, 4 g sugar, 44 g protein
- A Kentucky Grilled Chicken Breast is a solid option to turn to any time you find yourself at KFC. Enjoy a side of green beans and corn alongside the poultry for a light, 340-calorie meal that’ll keep you full and satiated for hours without derailing your weight loss efforts.
- Broccoli Beef with ½ Order Mixed Veggies
230 calories, 7.5 g fat, 1,060 mg sodium, 29 g carbs, 7 g fiber, 12 g sugar, 13 g protein
- Panda Express actually has several options with reasonable calorie counts. As with any Chinese food meal, the key is to skip the greasy mound of fried rice and oily tangle of noodles. Pair a low-calorie entrée such as the Broccoli Beef with a side of veggies, and you wind up with a fairly nutritious meal that has plenty of protein to keep you full
- Garden Fresh
1 slice, 1/6 small pizza, 140 calories, 4.5 g fat, 2 g saturated, 0 g trans fat, 350 mg sodium, 19g carbs, 1 g fiber, 3 g sugar, 5 g protein
- We’re typically apprehensive about using “garden” and “pizza” in the same sentence, but this slice, packed with onions, green peppers, portobello and olives, turns a nutrient desert into the top choice at Papa John’s. If you’re prone to overindulging, invite a friend to go halfsies with you to keep the meal under 500 calories even if you go for that second—or third—slice.
- Classic Grilled Chicken Sandwich
450 calories, 17g fat, 2.5 g saturated fat, 1,240 mg sodium, 44g carbs, 3 g fiber, 7 g sugar, 32g protein
- A soft ciabatta bun and breaded chicken join together with a host of veggies and light mayo to create this flavorful diet-friendly order.
- Ultimate Chicken Grill Sandwich
370 calories, 7g fat, 1.5 g saturated fat, 580 mg sodium, 43g carbs, 2g fiber, 34g protein, 9g sugar
- Going to the Wendy’s drive-thru doesn’t mean tossing your nutrition plan out the car window. Just stick with the “Ultimate Grill” and steer clear of the tempting Frosties and fries. The sandwich comes with a grilled chicken breast, tomato, lettuce and a drizzle of honey mustard. A complete combination that’s heavy on flavor and protein but light in the fat and sodium department.
Never again can you use the excuse that you didn’t have any healthy options available! So when you forget to pack, prep, and bring your food with you, use this guide to help you choose wisely on-the-go.