1. Subway
- 6-inch Veggie Delight on Whole Wheat Bread: A simple and light option with lots of veggies. Add some mustard instead of mayo for even fewer calories. (~200-250 calories)
- 6-inch Turkey Breast Sandwich on Whole Wheat Bread: Lean turkey with veggies and mustard for a healthy, low-calorie sandwich. (~290 calories)
- Salads: Opt for salads like the Veggie Delight or Turkey Breast Salad without heavy dressings. Add balsamic vinegar or a light vinaigrette for flavor. (~150-250 calories)
2. Chipotle
- Bowl with Chicken or Sofritas: Choose a bowl with chicken or sofritas (tofu-based). Skip the sour cream and cheese, and load up on fajita veggies, salsa, and guacamole for healthy fats. (~400-500 calories)
- Salad Bowl: Order a salad base (without rice or beans) and top it with lean proteins like chicken or steak, veggies, and salsa. (~300-400 calories)
3. McDonald's
- Grilled Chicken Salad: A grilled chicken salad (without dressing or with a light vinaigrette) is a great low-calorie option. (~300-350 calories)
- Egg McMuffin: If you're in the mood for breakfast, the Egg McMuffin is a classic and relatively low-calorie option. (~300 calories)
- McChicken (without mayo): Opt for a McChicken sandwich without the mayo for a lighter version. (~350 calories)
4. Taco Bell
- Crunchy Taco: Choose a crunchy taco with seasoned beef or chicken. It's a simple and low-calorie choice. (~170 calories)
- Power Bowl (Vegetarian): Taco Bell offers a Power Bowl that includes black beans, lettuce, tomatoes, and guacamole. You can ask for it with chicken or steak and hold the sour cream to reduce calories. (~450-500 calories)
- Fresco Style Soft Taco: Order tacos “Fresco Style” to replace cheese and sour cream with fresh pico de gallo. (~150-200 calories)
5. Wendy's
- Grilled Chicken Sandwich: A simple grilled chicken sandwich without mayo or sauces can keep you around 350 calories. Add a side of apple slices instead of fries for a healthier choice.
- Small Chili: Wendy's chili is a good low-calorie meal packed with protein and fiber. (~240 calories)
- Southwest Avocado Chicken Salad: Choose the Southwest Avocado Chicken Salad (hold the dressing or use a light dressing) for a balanced, low-calorie meal. (~450 calories)
6. Starbucks
- Protein Boxes: Starbucks offers several Protein Boxes that include a combination of hard-boiled eggs, nuts, fruit, and whole-grain crackers. Choose the Egg & Cheese Protein Box for a satisfying meal. (~400-450 calories)
- Salads: Order one of the salads like the Chicken & Hummus Protein Box or the Spinach, Feta & Egg White Wrap for a healthy, low-calorie option.
- Grilled Chicken Wrap: If you're craving something filling, a grilled chicken wrap (without sauces) can be a good option. (~350 calories)
7. Burger King
- Grilled Chicken Sandwich: Opt for the grilled chicken sandwich (without mayo) for a lower-calorie choice. (~400 calories)
- Side Salad: Pair your meal with a side salad (without creamy dressings) for extra nutrients with minimal calories.
- Veggie Burger: A veggie burger (without cheese and mayo) can be a good lower-calorie alternative to a regular burger. (~300 calories)
8. Chick-fil-A
- Grilled Chicken Sandwich: A grilled chicken sandwich (without sauces or cheese) is one of the healthiest options at Chick-fil-A. (~400 calories)
- Grilled Nuggets: Instead of fried chicken, go for grilled nuggets. Pair with a side salad or fruit cup for a light and healthy meal. (~140-200 calories for a 5-piece order)
- Market Salad: The Market Salad is a great low-calorie salad option that comes with grilled chicken, fresh fruits, and nuts. You can ask for a light vinaigrette. (~320-400 calories)
9. Panera Bread
- Mediterranean Veggie Sandwich: A Mediterranean veggie sandwich with hummus and veggies on whole grain bread is a great plant-based option. (~400 calories)
- Tomato Basil Soup: Pair the tomato basil soup with a small salad for a light, healthy meal. (~200-300 calories)
- Asian Sesame Chicken Salad: The Asian Sesame Chicken Salad is a great option, but ask for the dressing on the side to keep the calories lower. (~400 calories)
General Tips for Ordering Low-Calorie Fast Food:
- Choose grilled over fried: Grilled meats (chicken, fish) are typically lower in calories compared to fried options.
- Skip the sauces and condiments: Sauces, mayo, and cheese can quickly add extra calories. Ask for light or no sauce.
- Load up on veggies: Many fast food restaurants offer salads or extra veggies that can boost the nutritional value of your meal without adding many calories.
- Opt for smaller portions: Many fast food chains offer smaller versions of their meals (like smaller sandwiches or smaller fries), so choose those options when available.
By making mindful choices and customizing your orders, you can enjoy fast food while keeping your meals low in calories! Let me know if you'd like more specific recommendations or need help with other dietary preferences!
ustments to this plan!