Personally, I love fast food, and it was a hard thing to give up when I started my health journey. Cooking for one can get tiring, and you end up with leftovers that you don’t want to eat for the 6th day in a row. It’s also tough when you’re out of town or starving and nowhere near home. So instead of either one: starving or two: eating the worst thing on the menu… Below is a healthy options list of the most popular fast food chains in the USA and Canada. You can print it and keep it in your car or day bag or screenshot it so you can always reference it! All options are on the current menu and most do not need altering. If an option needs altering, it is started below!
Enjoy!
Taco Bell:
Burrito Supreme – Chicken
Extra fire-grilled chicken
No beans
No cheese
Extra lettuce
Nutrition: 330 Calories, 10g Fat, 40g Carb, 22g Protein
2 Crunchy Chicken Taco’s
Extra fire-grilled chicken
No cheese
Add Onions & Tomato’s if you like
Nutrition: 330 Calories, 12g Fat, 21g Carb, 34g Protein
Fresco Burrito Supreme – Chicken
Extra Chicken
No beans
Extra lettuce.
Nutrition: 320 Calories, 8g Fat, 39g Carb, 22g Protein
2 Fresco Soft Tacos – Steak
Extra steak
Extra lettuce
Nutrition: 400 calories, 12g Fat, 37g Carb, 36g Protein
Chick Fil A:
Grilled Chicken Sandwich
Nutrition: 310 calories, 6g Fat, 36g Carb, 29g Protein
Grilled Nuggets (12 count) + 1 honey mustard sauce OR 1 Sweet & Spicy Sriracha Sauce
Nutrition: 255 calories, 5g Fat, 14g Carb, 38g Protein
Chick-n-minis (4) – Breakfast
Nutrition: 350 calories, 14g Fat, 37g Carb, 19g Protein
Egg White Grill – Breakfast
Nutrition: 300 calories, 7g Fat, 31g Carb, 25g Protein
Superfood Side – side salad
Nutrition: 140 calories, 8g Fat, 16g Carb, 4g Protein
McDonald’s:
Egg White Delight – Breakfast
Nutrition: 280 Calories, 10g Fat, 29g Carb, 18g Protein
Egg McMuffin – Breakfast
Nutrition: 300 Calories, 12g Fat, 30g Carb, 18g Protein
Hamburger
Nutrition: 250 Calories, 8g Fat, 31g Carb, 13g Protein
Double Cheeseburger
No cheese
Nutrition: 330 Calories, 14g Fat, 32g Carb, g 20 Protein
Artisan Grilled Chicken Sandwich
Nutrition: 380 Calories, 6g Fat, 45g Carb, 36g Protein
Southwest Grilled Chicken Salad
No cheese
Nutrition: 290 Calories, 7g fat, 26g Carb, 33g Protein
In-N-Out Burger:
Hamburger – with or without onion
Wrapped in lettuce “aka protein style”
Mustard and ketchup instead of spread
Nutrition: 240 Calories, 8g Fat, 11g Carb, 13g Protein
Subway:
Turkey Breast 6 Inch Sandwich
9-Grain Wheat
Double Meat
No cheese
Any veggies
Sauce options: Red Wine Vinegar or Mustard
Nutrition: 280 Calories, 4.5g Fat, 49g Carb, 27g Protein
Black Forest Ham 6 Inch Sandwich
9-Grain Wheat
Double Meat
No cheese
Any veggies
Sauce options: Red Wine Vinegar or Mustard
Nutrition: 287 Calories, 6g Fat, 49g Carb, 27g Protein
Veggie Delight 6 Inch Sandwich
9-Grain Wheat
American cheese
Any veggies
Sauce options: Red Wine Vinegar or Mustard
Nutrition: 270 Calories, 6g Fat, 45g Carb, 11g Protein
Nutrition (no cheese): 230 Calories, 2.5g Fat, 44g Carb, 9g Protein
Chipotle:
Salad – no dressing
Chicken
½ Scoop Black Beans
Salsa of your choice – use instead of dressing (Nutrition for medium salsa)
Extra Romaine lettuce
Nutrition: 275 Calories, 8g Fat, 18g Carb, 37g Protein
Burrito Bowl
Chicken
Pinto Beans
Salsa of your choice (nutrition for mild and medium salsa)
Romaine lettuce
Nutrition: 355 Calories, 8.5g Fat, 30g Carb, 40g Protein
*Guacamole Nutrition ADD: 230 Calories, 22g Fat, 8g Carb, 2g Protein*
Arby’s:
Classic Roast Beef Sandwich
Nutrition: 360 Calories, 14g Fat, 37g Carb, 23g Protein
Grand Turkey Club
No Mayo
No Bacon
Nutrition: 310 Calories, 8g Fat, 36g Carb, 24g Protein
Roast Turkey Farmhouse Salad
No Bacon
Light Italian Dressing
Nutrition: 210 Calories, 11g Fat, 10g Carb, 18g Protein
Wendy’s:
Jr. Hamburger
Nutrition: 340 Calories, 10g Fat, 25g Carb, 14g Protein
Grilled Chicken Sandwich
Nutrition: 370 Calories, 10g Fat, 25g Carb, 14g Protein
Burger King:
Hamburger
Nutrition: 240 Calories, 10g Fat, 26g Carb, 13g Protein
Grilled Chicken Sandwich
No Mayonnaise
Nutrition: 360 Calories, 7g Fat, 39g Carb, 36g Protein
Starbucks:
Hearty Blueberry Oatmeal
Nutrition: 220 Calories, 2.5g Fat, 43g Carb, 5g Protein
Egg Bites – Egg white and red pepper
Nutrition: 170 Calories, 7g Fat, 13g Carb, 13g Protein
Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich
Nutrition: 210 Calories, 5g Fat, 26g Carb, 18g Protein
Honey BBQ Sriracha Chicken Sandwich
Nutrition: 370 Calories, 8g Fat, 54g Carb, 22g Protein
Dominos:
HALF – Small 10” Pizza
Thin crust
No Cheese
Mushrooms, onions, chicken
Nutrition: 280 Calories, 10g Fat, 36g Carb, 10g Protein
KFC:
Kentucky Grilled Chicken Breast – 1 piece
Nutrition: 210 Calories, 7g Fat, 0g Carb, 38g Protein
Honey BBQ Sandwich
Nutrition: 340 Calories, 4g Fat, 53g Carb, 24g Protein
Green Bean Side
Nutrition: 25 Calories, 0g Fat, 4g Carb, 1g Protein
Mashed Potatoes Side
Nutrition: 90 Calories, 3g Fat, 15g Carb, 2g Protein
Sweet Kernal Corn
Nutrition: 80 Calories, .5g Fat, 20g Carb, 3g Protein
Panda Express:
Mixed Vegetables
Nutrition: 80 Calories, 5g Fat, 16g Carb, 4g Protein
String Bean Chicken Breast
Nutrition: 190 Calories, 9g Fat, 13g Carb, 14g Protein
Mushroom Chicken
Nutrition: 220 Calories, 14g Fat, 11g Carb, 12g Protein
Grilled Teriyaki Chicken
Nutrition: 300 Calories, 13g Fat, 0g Carb, 36g Protein
Broccoli Beef
Nutrition: 150 Calories, 7g Fat, 13g Carb, 9g Protein
Veggie Spring Rolls (2)
Nutrition: 190 Calories, 8g Fat, 27g Carb, 3g Protein
*sweet and sour sauce is 70 Calories, 0g Fat, 21g Carb, 0g Protein*
Hot & Sour Soup (bowl)
Nutrition: 170 Calories, 6g Fat, 20g Carb, 10g Protein
*Bowl pick mixed vegetables and one other option -healthiest option is mixed veggies and broccoli beef at: Nutrition: 230 Calories, 12g Fat, 29g Carb, 27g Protein*
**Plate pick mixed vegetables and 2 other options – Healthies option is mixed veggies, broccoli and beef, and string bean chicken breast at: Nutrition: 420 Calories, 21Fat, 42g Carb, 13g Protein**
