Healthy Fast Food Choices

In today’s fast paced world, most of us have been caught out and about needing to grab a quick bite to eat on the go. Whether we’re dieting, or just trying to stick to a healthy eating plan, fast food can be a scary option. Rather than go hungry or unknowingly make a choice you’d rather not, we are here to help!

I’ve compiled a list of some of my favorite “healthier” fast-food options, because eating out shouldn’t be an excuse to eat poorly. When considering a “healthier” fast-food meal, I usually try to stay under 400 calories, but you can adjust that as necessary. When you are on the road or stuck in an airport here are some fast options that won’t derail your hard work.

The Golden Arches….McDonald’s

~ Fruit and Yogurt Parfait – 160 calories, 2g fat, 4g protein, 21g sugar (the sugar count isn’t great, but the rest is decent)
~ Egg McMuffin – 300 calories, 12g fat, 18g protein, 3g sugar
~ Sausage Burrito – 300 calories, 16g fat, 12g protein, 2g sugar
~ 4-piece Chicken Nugget Happy Meal with apple slices and caramel dipping sauce and a Diet Coke – 275 calories, 12.5g fat, 9g protein, 12g sugar (deduct 70 calories, .5g fat & 9g sugar if you don’t use the caramel)
~ Premium Casesar Salad with Grilled Chicken (no dressing) – 190 calories, 5g fat, 27g protein, 5g sugar
~ Premium Southwest Salad with Grilled Chicken (no dressing) – 290 calories, 8g fat, 27g protein, 11g sugar

One thing to keep in mind is that fast food restaurants want you to add the nutrition information for the salad dressing in yourself. If you plan on enjoying your McD’s salad with dressing, keep these options in mind:

- Creamy Southwest Dressing – 100 calories, 6g fat, 0g protein, 3g sugar
- Low Fat Balsamic Vinaigrette Dressing – 35 calories, 2.5g fat, 0 protein, 3g sugar
- Low Fat Italian Dressing – 50 calories, 2.5g fat, 1g protein, 2g sugar
- Low Fat Sesame Ginger Dressing – 90 calories, 2.5g fat, 1g protein, 9g sugar

More than just a place for Frosty’s…..Wendy’s

~ 4-piece nugget kids meal with apple slices and a Diet Coke – 220 calories, 11g fat, 8g protein, 8g sugar
~ Chili (small) – 210 calories, 6g fat, 17g protein, 6g sugar, add an extra 70 calories for cheese
~ Caesar Side Salad with croutons and Lemon Garlic Caesar Dressing – 250 calories, 17.5g fat, 8g protein, 3g sugar
~ BLT Cobb Salad (1/2 size) with Avocado Ranch Dressing – 330 calories, 23g fat, 23g protein, 4g sugar

Creepy commercials aside…Burger King

~ BK Breakfast Egg & Cheese Muffinn Sandwich with Bacon – 250 calories, 11g fat, 14g protein, 2g sugar
~ Quaker Oatmeal (original flavor) -140 calories, 3.5g fat, 5g protein, 1g sugar
~ 4-piece Kids Chicken Tender meal with Apple Sauce and a Diet Coke – 240 calories, 11g fat, 10g protein, 11g sugar
~ Side Garden Fresh Salad with Ranch Dressing – 240 calories, 22g fat, 6g protein, 2g sugar
~ Side Caesar Salad with Dressing – 290 calories, 22g fat, 8g protein, 5g sugar

If burgers joints are not your thing…Taco Bell

~ Gordita Supreme – Chicken – 270 calories, 10g fat, 17g protein, 6g sugar
~ Gordita Supreme – Beef – 270 calories, 11g fat, 14g protein, 6g sugar
~ Chicken Soft Taco – 180 calories, 6g fat, 14g protein, 1g sugar
~ Crunchy Taco Supreme – 200 calories, 12g fat, 9g protein, 2g sugar
~ Doritos Locos Tacos Supreme – 200 calories, 11g fat, 9g protein, 2g sugar
~ Grilled Steak Soft Taco – 250 calories, 14g fat, 11g protein, 2g sugar
~ Soft Taco Supreme – Beef – 230 calories, 11g fat, 10g protein, 3g sugar
~ Soft Taco – Beef – 200 calories, 9g fat, 10g protein, 1g sugar

Do you find it easy to eat healthy on the go? What are some of your favorite “healthy” fast food meals? Do you know of any off-menu items that are delicious and nutritious?

Greis (pronounced Grace) is a single, 30 something, Texas girl with an iPhone addiction. She loves her hometown Houston sports teams, Astros Baseball & Texans Football! When she’s not working as an inside sales analyst for a local manufacturing company, you can usually find her on the internet, watching trashy reality television or snuggling her niece, Audrey.  In her spare time she enjoys a good chick flick, reading teenage vampire books (the sparkly kind) and dreaming about what life will be like when she finally wins the lottery. You can read more from Greis on her blog, Amazing Greis.