We can all agree on one thing, and that’s dieting sucks the joy out of enjoying a meal. The constant reminder that the calories will catch up to you if you have that extra cookie is downright annoying and frankly depressing.
Food is meant to be enjoyed. However, some foods, especially greasy, sugary fast foods, can be harmful when consumed too frequently.
But what do you do when you’re on the go and have to get something in a pinch? Grabbing something at the closest fast food chain or ordering in makes the most sense; however, your waistline might not thank you later.
Suggestions For Ordering Healthy
Before discussing which menu options are the best when adhering to a diet, consider a few suggestions, from controlling portion sizes to pausing before you order.
Pause Before You Order
It's easy to drool over the pretty pictures of the juicy-looking, 3-patty hamburgers with all the fixings on the menu board, but take your time with your order. Many fast food menus now put calorie counts next to the items, so consider those.
Skip the Meal and Sauces
Meals at fast food restaurants typically include a sugary drink such as soda and a side of fries, both of which contribute unnecessary calories. Additionally, the prepackaged sauces often contain high added sugar and sodium levels. The meal is flavorful enough without these sauces. If you do want sauce, consider ordering it on the side.
Share or Save Half For Later
Fast food chains' meals are often large and can be easily portioned as two. When this occurs, consider splitting your meal in half and sharing it with a friend or coworker, or wrap it up and save it for later. This provides portion control and gives you enough calories to satisfy you without overindulging.
Prioritize Veggies and Protein
When deciding where to eat, a good rule of thumb is to pick a restaurant with a broader menu selection. This way, you can prioritize ordering veggies and protein over more fried food goodness. If you're ordering a burrito or grain bowl, request extra vegetables and opt for lean proteins, such as turkey or beans, over beef or pork.
Now, onto the main event. Here are a few healthier fast food options with nutritional information that are available.
Chipotle's Veggie-full Lifestyle Bowl
The veggie-full lifestyle bowl is a great option when ordering at Chipotle. It packs a punch and leaves you satisfied for hours. The bowl is filled with white rice, black beans, fajita veggies, tomato salsa, corn salsa, and guacamole (which is free). However, remember that many of Chipotle's ingredients are high in sodium.
Nutrition info: 659 calories, 29 grams of fat, 18 grams of protein, 95 grams of carbs
High-Protein Lifestyle Bowl
It's the highest-calorie option among Chipotle's lifestyle bowls, but it's ideal for those on a high-protein diet as it contains the most protein, a crucial macronutrient that keeps you full for longer.
Nutrition info: 845 calories, 28 grams of fat, 82 grams of protein, 68 grams of carbs
Wholesome Lifestyle Bowl
The wholesome lifestyle bowl is an excellent choice for those on a Paleo, Whole30, or Keto diet. It ditches the rice and goes heavy on the greens. Additionally, it is gluten-and grain-free. Add chicken or substitute beef for that extra protein kick.
Nutrition info: 460 calories, 29 grams of fat, 35 grams of protein, 18 grams of carbs
Popeye's Red Beans and Rice
Popeye's red beans and rice are a tasty side dish with relatively low calories. You can always order a side of green beans and corn to bulk up the meal and add additional nutrients.
Nutrition info: 250 calories, 16 grams of fat, 22 grams of carbs, 8 grams of protein, 610 milligrams of sodium
Wendy's Apple Pecan Salad
One of my favorite options at a fast food chain is Wendy's apple pecan salad. Not only is it refreshing, but it's also a great source of greens, fruit, and lean protein while still flavorful and nutritious. It's a mix of greens, apples, dried cranberries, pecans, and grilled chicken breasts. Be sure not to douse it in dressing or leave it off completely to make the selection even healthier.
Nutrition info: 410 calories, 21 grams of fat, 28 grams of carbs, 29 grams of protein, 1,050 milligrams of sodium
Grilled Chicken Wrap
The grilled chicken wrap because it has fewer refined carbohydrates than the burgers and other sandwiches featured on the menu. You can always ask for extra greens on it, too.
Nutrition info: 420 calories, 16 grams of fat, 27 grams of protein, 42 grams of carbs, 1,170 milligrams of sodium
Small Chili
Another great side dish on Wendy's menu is their small chili. It's packed with protein from the beef and beans, key vitamins and minerals, iron, and fiber. The chili consists of tomatoes, chili peppers, ground beef, red kidney and pinto beans, and onions.
Nutrition info: 240 calories, 11 grams of fat, 22 grams of carbs, 16 grams of protein, 910 milligrams of sodium
Chick-fil-A's Kale Crunch Salad
If you find yourself at Chick-fil-A, order the kale crunch salad. This refreshing medley features curly-leaf kale, green cabbage, and salted almonds, which add a crunch to each bite. Feel free to order it with grilled chicken to up your protein intake, which will keep you filling for longer. The apple cider vinegar and Dijon mustard dressing are low-calorie additions as well.
Nutrition info: 170 calories, 12 grams of fat, 4 grams of protein, 13 grams of carbs, 250 milligrams of sodium
Grilled Chicken Sandwich
Grilled chicken consistently offers better nutritional value than breaded and fried chicken. This sandwich is also served on a multigrain brioche bun with a higher fiber count. Remember to request the honey BBQ sauce on the side.
Nutrition info: 390 calories, 12 grams of fat, 44 grams of carbs, 28 grams of protein, 770 milligrams of sodium
Market Salad with Grilled Chicken
One of the better fast food salads out there, the market salad with grilled chicken is a great choice when counting calories. This salad covers a variety of food groups and macronutrients with its mix of fruit, greens, chicken, cheese, and almonds. Adding eggs, beans, and corn can boost protein and fiber. It's also Chick-fil-A's lowest-calorie salad option.
Nutrition info: 550 calories, 31 grams of fat, 42 grams of carbs, 28 grams of protein, 1,010 milligrams of sodium
Taco Bell's Veggie Power Bowl
Taco Bell's veggie power bowl is an excellent way to get your vegetable intake. This tasty dish is filled with rice, black beans, guacamole, tomatoes, and lettuce. The beans also provide approximately 40% of your daily fiber requirement.
Nutrition info: 420 calories, 47 grams of carbs, 12 grams of protein, 870 milligrams of sodium
Fresco-Style Grilled Chicken Taco
At Taco Bell, you can request almost any item "fresco style," which replaces sauces, cheese, and sour cream with fresh tomatoes. For instance, a grilled chicken taco fresco has fewer calories while providing protein.
Nutrition info: 130 calories, 6 grams of fat, 16 grams of carbs, 9 grams of protein, 430 milligrams of sodium
In-N-Out's Protein Style Burger With Onion
The famous West Coast burger joint is renowned for having one of the best smash burgers in the country. Ordering a hamburger "protein style" replaces the bun with lettuce. To get additional vitamins and minerals, skip the sauce and cheese and add onions.
Nutrition info: 240 calories, 17 grams of fat, 11 grams of carbs, 13 grams of protein, 370 milligrams of sodium
McDonald's Grilled Chicken and Bacon Salad
The grilled chicken and bacon salad is surprisingly low in calories, considering it has bacon. The balsamic dressing only adds 23 calories, and the tomato, cucumber, and red onion are great veggie additions. The grilled chicken provides the protein your diet needs as well.
Nutrition info: 185 calories, 4.3 grams of fat, 30 grams of protein, 5.2 grams of carbs, 426 milligrams of sodium
Starbuck's Rolled and Steel-Cut Oatmeal
Oatmeal, particularly steel-cut, is a breakfast staple doctors and dietitians favor. Rich in fiber, vitamins, and minerals, it can lower cholesterol and aid in weight loss and maintenance. Starbucks' oatmeal, prepared with water, is a great way to start your day. I'm a big fan of this item.
Nutrition info: 160 calories, 2.5 grams of fat, 28 grams of carbs, 5 grams of protein, 125 milligrams of sodium
Egg and Cheddar Protein Box
Starbucks' prepackaged egg and cheddar protein box contains two hard-boiled eggs, apples, grapes, multigrain bread, white cheddar cheese, and a package of peanut butter. It makes for a wonderful, light breakfast or lunch when you're on the go.
Nutrition info: 460 calories, 24 grams of fat, 22 grams of protein, 40 grams of carbs, 450 milligrams of sodium
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