Meal Plans

Restaurant Rules: The Best Fast Food Options

When you're on the go and need a fast fix, sometimes fast food is your only viable option. Alleviate the damage with these healthier choices.

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Restaurant Rules: The Best Fast Food Options

The Best Fast Food Choices for Get-Lean Diets

Burger King

Tendergrill Chicken Garden Salad with 1/2 packet Ken’s Light Italian Dressing
300 calories, 33 g protein, 10.5 g carbs, 14.5 g fat

McDonald’s

Premium Bacon Ranch Salad with Grilled Chicken and 1/2 packet Newman’s Own Low-Fat Balsamic Vinaigrette
280 calories, 33 g protein, 14 g carbs, 10.5 g fat

Subway

Oven-Roasted Chicken Breast Salad (with an extra serving of chicken) and red wine vinaigrette
259 calories, 34 g protein, 21 g carbs, 5 g fat

Wendy’s

Ultimate Chicken Grill Sandwich with extra grilled chicken breast
430 calories, 51 g protein, 37 g carbs, 8.5 g fat

Mind Your Meat

Since every meal starts with protein, the first step is to decide what kind of meat you feel like eating and consult the menu to see what’s offered.

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Meat Look for   Avoid
Chicken breast  drumsticks, thighs, wings 
Beef  flank steak, skirt steak, top sirloin, ribs burgers (unless 90% lean), meatballs, meatloaf, rib eye, T-bone 
Turkey  breast  burgers (unless ground breast), legs 
Pork  tenderloin  bacon, chops, ribs 
Fish  catfish, cod, grouper, halibut, salmon, snapper, tilapia, trout, tuna    
 Shellfish  clams, crab, lobster, mussels, oysters, scallops, shrimp  
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