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Macro Friendly Fast Food Choices

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Macro Friendly fast food is totally a thing! You CAN eat out and hit your macros.

Are these foods going to be the best option? Not always. And they probably won’t use all organic products, but they will do just fine when you’re in a pinch!

We definitely are huge believers in meal prep, but when you’re constantly on the go, or have a large family it’s not always the most realistic to have every meal prepped ahead of time. And sometimes, even if we have our lunch prepped we forget to grab it on our way out the door. I know Scott & I can’t be the only ones that has happened to.

So what do we do? How do we stay on track when our lunches aren’t packed? We opt for fast food.

McDonalds bag with text

We are going to break down a little cheat sheet for you of some healthier menu options from popular fast food restaurants to hopefully make your lunch break a little easier and, possibly, a little healthier too!

Macro Friendly Fast Food Choices:

Chipotle:

  • Chicken Burrito Bowl with Brown Rice & Pinto beans, no sour cream, no cheese (500 calories, 42 g protein, 13.5 g fat, 57 g carbs)
  • 3 Crispy Corn Tacos with chicken (or steak), fajita veggies, fresh tomato salsa, & romaine lettuce (440 calories, 36 g protein, 15.5 g fat, 37 g carbs)

**really any salad works here, just be aware of the carbs from the rice & beans [adds roughly 50 g carbs]

Cafe Rio:

  • Similar to Chipotle. Customize it! I always get a salad and ditch the tortillla base. If I’m really watching my carbs I get it without the rice. I also usually skip the salad dressing. It’s still delicious, but hits my macros way better.

Starbucks:

  • Spinach and Feta Wrap (290 calories, 19 g protein, 10 g fat, 33 g carbs)
  • Zesty Chicken & Black Bean Salad Bowl (360 calories, 14 g protein, 15 g fat, 38 g carbs)
  • Protein Bistro Box (370 calories, 13 g protein, 19 g fat, 37 g carbs)
healthy fast food for your lunch break! how to eat healthy when you forget to meal prep. stay on track with your diet! great for weight loss!

Chick-fil-a:

  • Grilled Chicken Cool Wrap (350 calories, 37 g protein, 14 g fat, 29 g carbs)
  • Grilled Chicken Sandwich (310 calories, 29 g protein, 6 g fat, 36 g carbs)
  • Superfood Side Salad (190 calories, 4 g protein, 9 g fat, 25 g carbs)
  • Spicy Southwest Salad (290 calories, 29 g protein, 8 g fat, 27 g carbs) [ A reader brought it to my attention that the Creamy Salsa dressing doubles your calories and adds 31 grams of fat. It wasn’t on the online nutrition facts, so please watch your dressings! Not just on this salad, but every salad. It’s an easy way to make something healthy very unhealthy]
  • Grilled Nuggets (140 calories, 25 g protein, 3.5 g fat, 2 g carbs)
  • Fruit Cup (35 calories, 0 g protein, 0 g fat, 8 g carbs)
  • Greek Yogurt Parfait (230 calories, 12 g protein, 9 g fat, 28 g carbs)

Wendy’s:

  • Asian Cashew Chicken Salad (380 calories, 36 g protein, 14 g fat, 32 g carbs)
  • Grilled Chicken Wrap (270 calories, 20 g protein, 11 g fat, 24 g carbs)
  • Grilled Chicken Sandwich (360 calories, 35 g protein, 8 g fat, 38 g carbs)
  • Small Rich & Meaty Chili (170 calories, 15 g protein, 5 g fat, 16 g carbs)
this egg white delight mcmuffin is a great low cal option when you're in a pinch..

McDonald’s:

  • Artisan Grilled Chicken Sandwich, no mayo (360 calories, 33 g protein, 6 g fat, 43 g carbs)
  • Fruit ‘N Yogurt Parfait (150 calories, 4 g protein, 2 g fat, 30 g carbs)
  • Egg White Delight McMuffin (250 calories, 17 g protein, 8 g fat, 29 g carbs)
  • Bacon Ranch Grilled Chicken Salad (320 calories, 42 g protein, 14 g fat, 9 g carbs)
  • Southwest Grilled Chicken Salad (350 calories, 37 g protein, 12 g fat, 27 g carbs)

*My husband always custom orders from McDonald’s. You can order just egg whites or just sausage, etc.

Taco Bell:

  • 2 Crunchy Tacos (330 calories, 16 g protein, 19 g fat, 26 g carbs)
  • Spicy Tostada (210 calories, 6 g protein, 10 g fat, 22 g carbs)
this low cal burger from burger king is a great healthier option for fast food

Burger King:

  • BK Veggie Burger, no mayo (310 calories, 22 g protein, 7 g fat, 42 g carbs)
  • Whopper Jr. Sandwich no Mayo (250 calories, 13 g protein, 10 g fat, 27 g carbs)
  • Hamburger (220 calories, 11 g protein, 8 g fat, 26 g carbs)
  • Garden Grilled Chicken Salad (320 calories, 36 g protein, 14 g fat, 16 g carbs)
  • Tendergrill Chicken Sandwich, no mayo (320 calories, 32 g protein, 6 g fat, 35 g carbs)

Carl’s Jr:

  • Jalapeño All-Natural Turkey Burger (500 calories, 31 g protein, 22 g fat, 43 g carbs)
  • Low Carb Charbroiled Chicken Club (400 calories, 32 g protein, 27 g fat, 9 carbs)
  • Original Grilled Chicken Salad (280 calories, 18 g protein, 12 g fat, 26 g carbs)
  • 1/3 Pound Low Carb Thick Burger, no mayo (380 calories, 22 g protein, 27 g fat, 9 g carbs) *high fat*

Arby’s:

  • Prime Cut Chicken Tenders (360 calories, 23 g protein, 17 g fat, 28 g carbs)
  • Double Roast Beef Sandwich (510 calories, 38 g protein, 24 g fat, 38 g carbs)
  • Chopped Farmhouse Salad w/ Roast Turkey (230 calories, 23 g protein, 13 g fat, 8 g carbs)

Tip:

As a general rule, you can cut out about 30 g carbs on a burger by using a lettuce wrap in place of a bun. Every fast food restaurant allows you to ditch the bun! So, don’t be afraid to ask!

There are good, better, and best options when it comes to healthy eating. Fast food may not be the best option, but it is doable. These aren’t the only healthy items on the menu. Use your best judgement. Most fast food places also offer side salads and fruit cups in case none of these work for your diet.



65+ macro friendly menu items from popular fast food & sit down restaurants!

Want our printable healthier fast food AND restaurant menu item cheat sheet?

Click here to get the cheat sheet now.



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Sarah Smith

Tuesday 13th of November 2018

Now that I am working in addition to my husband, I don't have as much time to pack healthy lunches for my children and husband. The mornings are actually very hectic and I am wondering if it would be better to find a healthy fast food option instead. Your information that you can find healthy wraps or salads at fast food restaurants is really helpful. I'll be sure to keep my eye out for this lunch option.

Lexi @ That Fit Fam

Monday 19th of November 2018

thank you! it's definitely a good option when your life is hectic =)

Afton

Thursday 8th of December 2016

You've got to be careful about the CFA Spicy Southwest Salad. One packet of the Creamy Salsa dressing doubles your calories and adds 31 grams of fat.

Lexi @ That Fit Fam

Tuesday 13th of December 2016

good point! thank you!! definitely important to watch the dressings! 31 grams of fat is crazy! I will add a note about that!

Kristen

Monday 21st of November 2016

Great list! Some of the options are pretty high protein so that's awesome. I agree on giving up the bun on fast food burgers, they are just not right.

Lexi @ That Fit Fam

Tuesday 22nd of November 2016

I agree! Lettuce buns are where it's at!