Finding Healthy Fast Food Options
Eating on-the-go can make it challenging to find high protein low calorie fast food options. With so many unhealthy items on fast food menus, many people struggle to maintain a balanced diet when relying on quick meals. However, with the right choices, you can enjoy convenient and satisfying fast food while still meeting your health and nutrition goals.
Prioritizing Protein
Protein is essential for building and repairing muscle tissue, supporting bone health, boosting metabolism and facilitating nutrient transportation in the body. When scanning a fast food menu, lean and high-quality protein sources should take top priority.
Many fast food restaurants now offer grilled chicken sandwiches and wraps, which make excellent high protein choices. When opting for beef or other red meats, choose lower-fat items like roast beef sandwiches. If you enjoy burgers or tacos, request extra vegetable toppings over high-fat extras like cheese or sour cream.
Balancing Calories
While zeroing in on sufficient protein intake, it’s also crucial to keep overall calorie counts in check. Menu items labeled as “low calorie” or “light” are good starting points. Be careful of seemingly harmless toppings and sauces that can drive up calories exponentially.
When pairing your high protein fast food selection with sides, choose options like apple slices, side salads with low-calorie dressing or small baked potatoes. Grill chicken sandwiches often fare lower on the calorie spectrum than fried chicken between buns. Review nutrition calculators on restaurant websites or apps to compare items.
11 Healthy Fast Food Lunch Options
If you don't have time to prepare lunch at home, you don't have to resort to unhealthy fast food choices. Here are 11 satisfying low calorie fast food picks under 500 calories:
Wendy's Grilled Chicken Sandwich
A classic grilled chicken sandwich from Wendy's contains 350 calories and 39 grams of protein. Pair it with apple slices (80 calories) for a balanced high protein lunch.
McDonald's Southwest Grilled Chicken Salad
Order this salad with grilled chicken, default dressings and toppings for 350 calories. It packs a filling 42 grams of protein in addition to leafy greens, beans, corn and other vegetables.
Taco Bell Power Bowl
Build your own power bowl with rice, black or pinto beans, grilled chicken and your choice of salsa and vegetables. A fully customized bowl lands around 400 calories with over 20 grams of satiating protein.
Burger King Whopper Jr.
While not the pinnacle of nutrition, the Whopper Jr. with a small order of apple slices nets 46 grams of protein for under 500 calories. Hold any cheese or heavy dressings for a lower calorie count.
Subway 6-Inch Oven Roasted Chicken Breast Sandwich
Order this sub on 9-grain wheat bread with lots of vegetable toppings for a slim 340 calorie sandwich with 32 grams of muscle-building protein.
Chick-fil-A Grilled Nuggets
An 8-count order of Chick-fil-A's lean grilled chicken nuggets contains 190 calories and 21 grams of protein. Pair it with kale side salad and light balsamic for extra fiber and nutrients.
Panda Express Broccoli Beef
Request the sauce and rice on the side to control calories. Four ounces of Panda's broccoli and beef with steamed veggies totals 190 calories and 16 grams of protein.
Chipotle Salad Bowl
Load up a salad bowl from Chipotle with chicken, pinto beans, tomato salsa, lettuce and light dressing. This customizable bowl keeps you full with 37+ grams of protein for 440 calories.
Panera Half Chicken Salad Sandwich
Panera's half grilled chicken salad sandwich on tomato basil bread is filling at 370 calories including 31 grams protein. Add an apple for sweetness and 4 extra grams of fiber.
Arby's Roast Beef Classic Sandwich
The classic roast beef sandwich from Arby's contains 320 calories and 22 grams protein with slow-roasted lean beef and no heavy sauces. Have it as-is or try it no-carb wrapped in lettuce.
Jimmy John's Beach Club
This slim turkey-based sub with avocado spread comes in under 400 calories at 7 inches. Opt for an unwiched lettuce wrap to slash carbs and calories for a lean 33-gram protein lunch.
Tips for Success
Making smart selections when grabbing fast food on-the-go is crucial for maintaining balanced nutrition. Here are some helpful tips:
Check Nutrition Facts
Referencing calorie counts, protein numbers, ingredients lists and allergen guides empowers you to construct the best meal possible. Most large chains provide this information online or via mobile apps.
Customize Your Order
Don't be afraid to ask for substitutions or adjustments to menu items. Some custom requests like extra veggies cost nothing. Build your perfect low calorie meal.
Split/Share Dishes
If you want a special treat but know it packs too large a calorie punch alone, split it with a dining companion. Many restaurants will divide orders upon request for easy sharing.
The Takeaway
Despite reputation, fast food restaurants actually offer nutritious high protein meals under 500 calories. With smart menu choices, special ordering and digging into nutrition stats, you can easily maintain balanced nutrition even when limited on time.
FAQs
What are some good options for high protein fast food meals?
Some top high protein fast food picks include grilled chicken sandwiches and wraps, roast beef sandwiches, tacos and burritos with extra veggie toppings, customized salad bowls, and grilled chicken nuggets or tenders.
How can I order healthier options at fast food restaurants?
Strategies for healthier fast food ordering include choosing lower calorie preparations like grilled instead of crispy chicken, getting sandwiches wrapped in lettuce instead of buns, asking for extra vegetables, and utilizing nutrition info to build balanced meals.
What are smart ways to balance calories when eating fast food?
To balance fast food calories, opt for menu items labeled as light or lower in calories, skip high calorie sauces and toppings, choose nutritious side items like apple slices or salads over fries and chips, share high calorie entrées, and reference posted nutrition facts.
Should I avoid burgers and tacos if I want high protein?
You don't necessarily have to avoid burgers and tacos for high protein. Just optimize your order, such as getting an extra veggie-topped burger without cheese or heavy condiments. Tacos can also be healthy with lean fillings like chicken or steak plus lots of nutrient-dense extras.
What are the benefits of choosing high protein fast food meals?
Benefits of high protein fast food options include accelerated fat burning, better appetite and cravings control, sustained energy levels, building and maintaining muscle mass, support for strong bones, and optimized strength for both athletic performance and daily activity.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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