Satisfying and Nutritious Cold Fast Food Lunch Options

Satisfying Cold Fast Food Options for a Quick, Healthy Lunch

When you're short on time but need a fulfilling and nutritious lunch, cold fast food items can be a convenient option. Many fast food restaurants now offer fresher, lighter menu choices that don't require warming up. Here's a look at some of the healthiest cold fast food lunch picks.

Salads

Fresh, crisp salads are one of the best cold fast food choices for lunch. Load up on leafy greens, veggies, lean protein and healthy toppings like avocado or nuts. Some nutritious salad options include:

• McDonald's Southwest Salad with Grilled Chicken
• Wendy's Apple Pecan Chicken Salad
• Subway Rotisserie-Style Chicken Salad
• Panera Green Goddess Cobb Salad with Chicken

Ask for dressing on the side and opt for vinaigrettes over creamy, sugary dressings to keep calories and fat in check.

Sandwiches

Sandwiches make an easy grab-and-go lunch. Prioritize veggie-packed subs on whole grain bread over heavy deli meat subs. Some healthier picks are:

• Subway Veggie Delite Sandwich
• Jimmy John's Beach Club Sandwich
• Panera Roasted Veggie & Hummus Sandwich
• Jersey Mikes Sub in a Tub with Turkey and Veggies

Pair your sandwich with a side salad or fresh fruit for a balanced cold fast food meal.

Wraps

Whole grain or spinach wraps stuffed with veggies and lean protein make a satisfying cold lunch. Look for options like:

• Chipotle's Veggie Salad Wrap
• Qdoba's Impossible Wrap
• Au Bon Pain's Falafel Veggie Wrap
• McAlister's Club Wrap

The fiber in the wrap plus protein from foods like chicken, beans or tofu will help keep you full.

Bowls

Build your own veggie grain bowl for a fiber and antioxidant-rich lunch. Base options include:

• Sweetgreen's Make Your Own Bowl
• Chipotle's Burrito Bowl
• Pokeworks' Build Your Own Bowl
• Noodles & Company's Zucchini Shrimp Soba Noodles

Load up on unlimited veggies and healthy toppings like avocado, corn, edamame and nuts.

Sushi Rolls and Poke Bowls

Sushi makes a light, refreshing lunch. Vegetarian rolls like:

• Grocery store veggie rolls
• Whole Foods' Green Machine Roll
• Wegmans' Strawberry Fields Roll

Are full of vegetables and fiber. Poke bowls featuring tuna, salmon or tofu on brown rice with veggies are another good cold option.

Tips for Ordering Healthy Cold Fast Food

Keep these tips in mind to create the healthiest possible cold fast food lunch:

Opt for Grilled, Roasted and Steamed

Choose grilled, roasted, steamed and sauted proteins and veggies rather than fried. This reduces calories, saturated fat and sodium.

Load Up on Veggies

Pile sandwiches, wraps, bowls and salads high with nutrient-packed fresh vegetables like spinach, kale, tomato, onion, peppers, mushrooms, etc.

Pick Whole Grains

Choose subs on 100% whole wheat bread, brown rice in bowls, and whole grain wraps for more fiber and nutrients vs. refined grains.

Add Avocado or Hummus

Healthy fats from avocado slices or hummus help you absorb fat-soluble vitamins from veggies and keep you feeling satisfied.

Boost Protein

Include lean proteins like grilled chicken, salmon, tofu or beans to provide sustained energy and fullness.

Use Healthy Sauces and Dressings

Ask for sauces and salad dressings on the side to control portions. Choose lighter options like vinaigrettes, mustard and hot sauce.

Drink Water

Skip sugary sodas and opt for water with lemon instead to avoid excess calories and sugar. Staying hydrated also curbs overeating.

Nutritious Side Options

Round out your healthy cold lunch with nutrient-packed sides like:

• Fresh fruit salad
• Veggie sticks with hummus
• Cottage cheese
• Hard boiled egg
• Greek yogurt
• Kale salad
• Apple slices with peanut butter

Sides provide an extra dose of vitamins, minerals, fiber and healthy fats to help you feel energized and satisfied.

DIY Healthy Lunch Ideas

Making your own healthy cold lunches at home is easy, affordable and gives you total control over the ingredients. DIY ideas include:

Mason Jar Salads

Assemble colorful salad ingredients like greens, veggies, beans, seeds, and dressing in a mason jar. Just shake and enjoy at lunchtime.

Lettuce Wrap Sandwiches

Use lettuce leaves in place of bread for low-carb sandwiches filled with chicken salad, tuna salad, hummus, or peanut butter and banana.

Burrito Bowls

Cook up brown rice and black beans. Top with salsa, avocado and roasted veggie mix for an easy meal prep bowl.

Chickpea Salad Salad Sandwiches

Mash chickpeas with vegan mayo, celery, onion and seasoning. Spread on whole grain bread for a protein-packed vegan sandwich.

Buddha Bowls

Pile quinoa or brown rice with roasted veggies, greens, nuts and a drizzle of dressing for balanced nutrition in one bowl.

Simple Swaps to Make Fast Food Healthier

Small substitutions can make a big difference in the nutrition of your cold fast food lunch. Try these easy swaps:

• Potato chips Apple slices
• Soda Sparkling water with lime
• Fries Side salad with vinaigrette
• Mayo-heavy sandwich Mustard and oil-based dressing sandwich
• Creamy salad dressing Olive oil and balsamic vinegar
• Buttered toast Avocado toast on whole grain
• Pasta salad Bean and chickpea salad

Choosing healthier sides and toppings allows you to enjoy fast food while still providing your body with quality nutrition.

The Best Nutrients in Cold Fast Food

The most nutritious cold fast food lunch picks provide a powerful lineup of vitamins, minerals and antioxidants like:

• Vitamin C - Boosts immunity. Found in citrus, peppers, broccoli, spinach.
• Vitamin A - Important for eyes and skin. In carrots, sweet potatoes, spinach, red peppers.

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.