Guess what?
You’re going to have to eat out at some point. Everyone does.
I thought it would be helpful for you to have a ‘go to’ list of some of the best choices you can make when you have limited choices for healthy eating.
Keep in mind that I didn’t put these choices in order of best nutrition or by my favorites. My own fast food ‘go to’ is Starbucks egg white spinach feta wrap. For me, a quick to eat wrap with nearly 20 g of protein and only 280 calories is a flavor favorite.
So take a look at the following eight fast food joints best offerings and when you’re on the run you can find one that will support your fat loss efforts:
MacDonald’s |
Spicy Thai Salad with Grilled Chicken | Mighty Caesar Salad with Grilled Chicken |
| Serving Size | 319 g | 271 g |
| Calories | 230 | 360 |
| Fat | 3.5 | 17 |
| Fat % Daily Value | 5 | 26 |
| Saturated Fata | 0.5 | 7 |
| Trans Fat | 0 | 0.2 |
| Saturated Trans Fat | 3 | 36 |
| Cholesterol | 60 | 105 |
| Sodium | 610 | 920 |
| Sodium % DV | 25 | 38 |
| Carbohydrates | 21 | 18 |
| Carbohydrates %DV | 7 | 6 |
| Fiber | 5 | 3 |
| Fiber %DV | 20 | 12 |
| Sugars | 19 | 3 |
| Protein | 24 | 27 |
| Vitamin A | 120 | 30 |
| Vitamin C | 60 | 35 |
| Calcium | 6 | 30 |
| Iron | 10 | 15 |
Subway |
Grilled Chicken and Baby Spinach | 6” Tuna Sandwich | Oven Roasted Chicken Salad |
| Serving Size (g) | 300 | 246 | 335 |
| Calories | 130 | 530 | 120 |
| Calories From Fat | 25 | 270 | 25 |
| Total Fat (g) | 2.5 | 30.0 | 3 |
| Saturated Fat (g) | 0.5 | 6.0 | 0.5 |
| Trans Fat (g) | 0.0 | .5 | 0 |
| Cholesterol (mg) | 50 | 45 | 40 |
| Sodium (mg) | 330 | 830 | 370 |
| Carbohydrates (g) | 10 | 45 | 9 |
| Dietary Fiber (g) | 3 | 5 | 4 |
| Sugars (g) | 4 | 6 | 4 |
| Protein (g) | 20 | 21 | 15 |
| Vitamin A | 170 | 10 | 25 |
| Vitamin C | 80 | 20 | 50 |
| Calcium | 10 | 35 | 6 |
| Iron | 20 | 20 | 8 |
StarBucks |
Roasted Tomato and Mozzarella Panini | Ham and Swiss Panini | Spinach Egg Wrap |
| Calories | 380 | 360 | 280 |
| Fat (g) | 18 | 9 | 9 |
| Carbohydrates (g) | 40 | 43 | 35 |
| Fiber (g) | 2 | 2 | 8 |
| Protein (g) | 16 | 28 | 19 |
Tim Horton’s |
Chicken Salad Sandwich | B.L.T | Split Pea with Ham Soup |
| Serving Size | 1 | 1 | 10oz |
| Calories | 380 | 450 | 150 |
| Total Fat (g) | 9 | 18 | 2.5 |
| Saturated Fat (g) | 1.5 | 5 | 2.5 |
| Trans Fat (g) | 0.2 | 0.1 | 0 |
| Cholesterol (mg) | 40 | 30 | 5 |
| Sodium (mg) | 980 | 850 | 970 |
| Carbohydrates (g) | 54 | 53 | 27 |
| Fiber (g) | 3 | 2 | 5 |
| Sugar (g) | 6 | 9 | 3 |
| Protein (g) | 20 | 18 | 8 |
| Vitamin A % | 8 | 4 | 15 |
| Vitamin C % | 35 | 15 | 6 |
| Calcium % | 4 | 2 | 2 |
| Iron% | 30 | 30 | 35 |
Wendy’s |
Apple Pecan Chicken Salad | Home style Chicken Fillet |
| Quantity | Full Serving | 1 |
| Weight | 425 | 230 |
| Calories | 580 | 470 |
| Total Fat (g) | 30 | 16.0 |
| Saturated Fat (g) | 10 | 3.0 |
| Trans Fatty Acids (g) | .5 | 0.0 |
| Cholesterol (mg) | 120 | 55 |
| Sodium (mg) | 1510 | 1190 |
| Carbohydrates (g) | 47 | 55 |
| Dietary Fibers(g) | 6 | 3 |
| Sugar (g) | 36 | 7 |
| Protein (g) | 34 | 26 |
| Vitamin A | 45% | 6% |
| Vitamin C | 100% | 10% |
| Calcium | 30% | 8% |
| Iron | 15% | 20% |
Extreme Pita |
Maple Dijon Salad | Tuna Pita |
| Serving Size(g) | 294 | Sm. 249 |
| Calories | 202 | 235 |
| Total Fat (g) | 5.9 | 14 |
| Saturated Fat (g) | 0.8 | .2 |
| Trans Fat (g) | 00 | 00 |
| Cholesterol(mg) | 44 | 16 |
| Sodium (mg) | 1018 | 592 |
| Carbohydrates (g) | 19.8 | 34.6 |
| Fiber (g) | 2.6 | 7.2 |
| Sugar (g) | 11.0 | 2.1 |
| Protein (g) | 19.9 | 18.6 |
| Vitamin A | 26% | 6% |
| Vitamin C | 62% | 56% |
| Calcium | 8% | 5% |
| Iron | 15% | 19% |
Burger King |
TenderGrill Caesar Salad | Whopper Junior Sandwich |
| Serving Size (g) | 292 | 163 |
| Calories | 270 | 380 |
| Total Fat (g) | 16 | 20 |
| Saturated Fat (g) | 6 | 6 |
| Trans Fat (g) | 0 | 0.5 |
| Cholesterol (mg) | 55 | 35 |
| Sodium (mg) | 1000 | 540 |
| Total Carbs (g) | 9 | 33 |
| Dietary Fiber (g) | 2 | 2 |
| Total Sugars(g) | 2 | 6 |
| Protein (g) | 26 | 15 |
Opa |
Shrimp Slovakia and Caesar Salad | Chicken Pita Wrap |
| Serving Size | 1 | 1 |
| Calories | 553 | 413 |
| Total Fat (g) | 22.7 | 7.3 |
| Saturated Fat (g) | 4.1 | 1.8 |
| Trans Fat (g) | 0 | .2 |
| Cholesterol | 114 | 66 |
| Sodium | 1293 | 1074 |
| Carbohydrates (g) | 63 | 55 |
| Dietary Fiber (g) | 4 | 2.5 |
| Sugar(g) | 7.8 | 4.5 |
| Protein (g) | 21 | 30 |
| Vitamin A | 23 | 5 |
| Vitamin C | 39 | 10 |
| Calcium | 7 | 3 |
| Iron | 8 | 8 |
