Macro-Friendly Fast Food Options

Written By Jordan Gentile Williams

When it comes to tracking calories and macros for weight loss, recomposition, or lean mass gains, it’s important to know that fast food is not going to be the most efficient choice to hit your goals. However, that doesn’t mean that you can never have it again. We all have those days where life gets crazy, maybe we forgot to meal prep or are simply short on time and need to grab something quick and easy, enter fast food restaurants. Below is a list of common fast food restaurants and the “best” choices on their menu that are lower in calories and higher in protein. While we don’t want to get in a habit of making these staples in our diet, they are some good alternatives when in a pinch.

Entrée Options:

  • Cool Wrap (without dressing): 350kcal, 13g F, 29g C, 42g P, 13g Fiber

    • Dressing Options:

      • Fat Free Honey Mustard: 90kcal, 22g C

      • Light Balsamic Vinaigrette: 80 kcal, 4g F, 10g C

      • Light Italian Dressing: 25 kcal, 1g F, 3g C

  • 12 ct Grilled Nuggets: 200kcal, 4.5g F, 2g C, 38g P

  • 12 ct Nuggets: 380 kcal, 17g F, 16g C, 40g P

Side Options:

  • Medium Fruit Cup: 70 kcal, 0 F, 16g C, 1g P, 2g Fiber

  • Kale Crunch Side Salad: 170kcal, 12g F, 13g C, 4 P, 4 Fiber

Drink Options:

  • Water: 0kcal, 0g F, 0g C, 0g P

  • Medium Diet Lemonade: 60kcal, 0g F, 16g C, 0g P

  • Medium Sunjoy (unsweet tea + diet lemonade): 20kcal, 0gF, 6g C, 0g P

Dipping Sauces (per container):

  • Zesty Buffalo: 25 kcal, 2.5g F, 1g C, 0g P

  • BBQ: 45kcal, 0g F, 11g C, 0g P

  • Honey Mustard: 50 kcal, 0g F, 11g C, 0g P

Option 1 - Chicken Salad: Romaine or Supergreens, Light Rice, Double Chicken, Fajita Veggies, Any Salsa (Mild, Medium, or Hot), Cheese

625 kcal, 24g F, 73g P, 31g C

Option 2 - Steak Salad: Romaine or Supergreens, Light Rice, Double Steak, Fajita Veggies, Any Salsa (Mild, Medium, or Hot), Cheese

565kcal, 22g F, 51g P, 33g C

Main:

  • Soft Chicken Taco: 160kcal, 5g F, 16g C, 12g P

  • (2) Soft Chicken Tacos: 320kcal, 10g F, 32g C, 24g P

Side Options:

  • Black Beans: 50kcal, 1.5g F, 7g C, 3g P

  • Black Beans + Rice: 160kcal, 4.5g F, 25g C, 4g P

Sauces:

All Hot Sauce Packets: 0 kcal, 0g F, 0g C, 0g P

Salad Options:

  • Whole Asian Sesame with Chicken Salad: 410kcal, 22g F, 26g C, 29g P

  • Whole Green Goddess with Chicken Salad: 480kcal, 27g F, 25g C, 37g P

You Pick 2:

  • Cup Turkey Chili: 200kcal, 7g F, 20g C, 14g P

  • Cup Chicken Noodle Soup: 100kcal, 2g F, 11g C, 10g P

  • Half Toasted Frontega Chicken Sandwich: 390kcal, 18g F, 39g C, 22g P

  • Half Smokehouse BBQ Chicken Sandwich: 380kcal, 14g F, 40g C, 22g P

  • Half Tuna Salad Sandwich: 360kcal, 17g F, 38g C, 15g P

SWAP BAGUETTE SIDE FOR APPLE

Apple: 80kcal, 5 C vs. Baguette: 180kcal, 36g C, 7g P

  • 8” Turkey Tom: 530kcal, 19g F, 58g C, 33g P

  • 8” Big John: 550kcal, 22g F, 57g C, 36g P

  • 8” Totally Tuna: 550kcal, 22g F, 61g C, 30g P

Ask them to “take bread out” of any sandwich and subtract 100kcal, 20g C, and 4g P

  • Option 1 (you are going to split this into 2 separate meals) - Plate with White Steamed Rice + (2x)Grilled Teriyaki Chicken OR (2x)Grilled Asian Chicken: 465kcal, 36.5g P, 57.5g C, 10g F per meal // (Total - 930kcal, 73g P, 115g C, 20g F)

  • Option 2 - Bowl with White Steamed Rice + Grilled Teriyaki Chicken OR Grilled Asian Chicken: 655kcal, 10g F, 101g C, 40g P

Jordan Gentile Williams
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