Fast food is convenient, but it often comes with a side of guilt when we think about our health goals. However, making healthier choices doesn’t mean giving up on flavor or convenience. Whether you’re on the road or pressed for time, here’s how you can navigate the fast-food menu to satisfy your taste buds without compromising your wellness journey.
Breakfast:
- Starbucks – Bacon, Gouda, egg sandwich with a side of seasonal fruit blend. At a total of 460 calories, you get a balance of carbs, fats, and proteins without ruining your morning.
- McDonalds – You could go with sausage McMuffin with egg at 480 calories or you can go with a plain sausage biscuit for 460 calories
- Chic-Fil-A – The egg white grill And a Greek yogurt parfait are 570 calories together and well balanced. You could also go with a sausage, egg, and cheese biscuit for 520 calories.
- Burger King – A sausage, egg and cheese croisanwich will hit the belt at 500 calories for a tiny sandwich. Burger king is not super ideal but I would go with an egg and cheese croisanwich with a small hash brown (I know right) for 590 calories.
- Dunkin Donuts – If you are a Dunkin fan, I am, you will want your coffee and breakfast. Grab 2 turkey and sausage wake up wraps for 480 calories.
Lunch:
- Moes/Chipotle – Always a good option to go here. Food is fresh-ish and your able to CHOOSE what goes in. I usually get a bol and go with ½ rice, double chicken, fajita veggies, and EITHER guac or cheese. I usually eat half the guac because darned if they don’t pile it on!
- McDonalds – I would love to say there is a great option but what I would go for is a McDouble CheeseBurger, Small size fries, and a low sugar beverage 620 calories for this.
- Chic-Fil-A – Grilled Chicken Club Sandwich is my go to! If you aren’t into that then I would go with Southwest Grilled Chicken Salad. Both are between 450 and 460 calories. Add a side of fruit for 60 calories!
- Burger King – This is tougher as most things are High Calorie and fried. Try two chicken jr light mayo, sandwiches. Yes, 2. 588 calories.
- Taco Bell – If you are making a run for the border, try this option. Power Bowl with extra shredded chicken or the power bowl with 1 hard taco. Both options are between 570 – 620 calories.
Dinner:
1.) Subway: Choose a whole-grain bread option.
Load up on veggies for added vitamins and fiber.
Opt for lean protein such as turkey or chicken.
Be mindful of condiments and choose lighter options like mustard or vinaigrette.
2.) Chick-fil-A: Grilled Chicken Sandwich: A leaner option compared to fried alternatives.
Side Salad: Packed with fresh vegetables.
Fruit Cup: A healthy, refreshing choice for a side.
3.) Chipotle: Build a burrito bowl with rice or lettuce as the base.
Choose lean proteins like chicken or Beef.
Load up on veggies and choose healthier toppings like salsa and guacamole.
Skip or limit cheese and sour cream.
4.) Panera Bread: You Pick Two Option: Combine a half-salad with a half-sandwich for variety.
I prefer their chicken but there are other options like the Mediterranean Veggie Sandwich: A vegetarian option with plenty of veggies.
Broccoli Cheddar Soup: A relatively light caloric soup option.
5.) Saladworks or Chopt: Create your salad with a variety of fresh greens and vegetables.
Add a lean protein source such as grilled chicken or shrimp.
Choose a vinaigrette dressing in moderation.
