Ask, and you shall receive! My last macro-friendly fast-food breakfast blog was a hit; people wanted more. And I get it! Our lives are super busy. We’re constantly on the go, traveling for work or fun or chauffering the kids between weekend activities. It’s not always possible to eat a home-cooked meal. While I recommend trying to cook at home as much as possible, knowing how to navigate meals out is a strategy that helps my clients stay on track with their goals.
Here’s Part 2 of this series, with more macro-friendly fast-food options for lunch or dinner.
Remember to check out my Macros Cheat Sheet if you’re new to tracking macros or my Balanced Eating Starter Guide if you need help figuring out where to begin.
#1 Macro-friendly Fast Food is hands down –> Chipotle
Bowls are your best friend at Chipotle! My go-to order is a steak bowl with 1/2 rice, 1/2 black beans, pico de gallo, fajita veggies, salsa & light cheese. Chicken is another excellent option if steak isn’t your thing.
- 409 total calories
- 31g Protein
- 42g Carbs
- 13g Fat
A good rule of thumb is to pick one of the following toppings to keep you fats down – cheese, guac OR sour cream.
#2 Macro-friendly Fast Food options –> Chick-fil-A
You can’t go wrong with grilled nuggets. They are my favorite macro-friendly fast food option, and their macros are gold, allowing me to usually add a side of fries or kale crunch salad.
- 12 Count Grilled chicken nuggets
- 200 total calories
- 38g Protein
- 2g Carbs
- 4.5g Fat
- 0g Fiber
I get my nuggets with the Sweet & Spicy Sriracha Sauce, which is delicious and low calorie. Not all the sauces are equal, especially the Chick-fil-A sauce, so check out their total calories before ordering.
#3 – Macro-Friendly Fast Food – Any Sub/Sandwich Shops
Subs are my next fast-food option when Chipotle or Chick-fil-A are not options. You can’t go wrong with a simple deli sandwich of turkey or ham at most sub shops.
Subway
6″ Turkey Sub, double the turkey, cheese, lettuce, tomato, banana peppers
- 390 total calories
- 35g Protein
- 40g Carbs
- 10g Fat
- 5g Fiber
Potbelly’s
Skinny Turkey & Swiss Sandwich
- 364 total calories
- 25g Protein
- 48g Carbs
- 8g Fat
- 4g Fiber
Below are a few options that I’d classify under “Honorable Mention”.
They aren’t my favorite options, but work in times of need! I’ve listed them in no order of preference or importance.
Wendy’s
Grilled Chicken Ranch Wrap
- 420 total calories
- 27g Protein
- 42g Carbs
- 16g Fat
McDonald’s
McDouble (no cheese)
- 348 Total Calories
- 20g Protein
- 31g Carbs
- 16g Fat
- 1g Fiber
I’d order with a side of fries or apples or sneak them off my kid’s meal 😉
Panera
Deli Ham or Turkey on Country Rustic Sourdough
- 574 Total Calories
- 34g Protein
- 78g Carbs
- 14g Fat
- 5g Fiber
Turkey is 10 calories less than the above.
Another great strategy at Panera is to order a half sandwich and a cup of Chicken Noodle Soup!
Taco Bell
2 Soft Taco Chicken
- 323 Total Calories
- 24g Protein
- 32g Carbs
- 11g Fat
- 3g Fiber
Burger King
Hamburger
- 258 Total Calories
- 13g Protein
- 29g Carbs
- 10g Fat
- 1g Fiber
Jack-in-the-box
Chicken Fajita Pita
- 325 Total Calories
- 27g Protein
- 34g Carbs
- 9g Fat
Arby’s
Classic Roast Beef Sandwich
- 366 Total Calories
- 23g Protein
- 37g Carbs
- 14g Fat
- 2g Fiber
Kentucky Fried Chicken
Kentucky Grilled Chicken Breast
- 215 Total Calories
- 38g Protein
- 0g Carb
- 7g Fat
- 0g Fiber
Add a side of green beens or corn on the cob
Panda Express
Grilled Teriyaki Chicken
- 278 Total Calories
- 33g Protein
- 14g Carbs
- 10g Fat
And a side of Super Greens
- 91 Total Calories
- 6g Protein
- 10g Carb
- 3g Fat
What’s your favorite fast-food location? What chains did I miss that you hope to find some macro-friendly options?
