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 chauffeuring the kids between weekend activities. It’s not always possible to eat a home-cooked meal. While I recommend cooking 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.
Want to go deeper on macros before you dive into the list?
Tune into my podcast episode Learn The Key to Fat Loss So You Stop Thinking About It Forever— this is essentially a macros 101 walkthrough that makes the whole concept click in a way that most nutrition content never quite does. Start here if you are newer to tracking or if macros have always felt confusing.
Or my episode My Top 10 Tips for Eating Out While Losing Weight if you’re currently in a fat loss phase and trying to figure out how to eat out while still losing weight.
Both episodes are short + super impactful!
#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
Tracking macros is one of the most powerful tools I know for feeling good in your body and it is also not the only tool.
If you are reading this thinking I know I should be doing something differently but I have no idea where to actually start… that is exactly why I made my free Playbook.
It’s called Why Your 20-Something Routine Doesn’t Work in Your 40s (and What’s Really Going On)
Because the approach that got you results at 28 is not the same approach that works at 48. Not because something is wrong with you. Because your hormones, metabolism, muscle mass, and life are all completely different now. And most of the advice out there was never designed with any of that in mind.
The Playbook walks you through exactly what changed and exactly what to do instead — so you can stop guessing and start actually building something that works for the body and the life you have right now.
It’s the first step toward feeling genuinely incredible in your 40+ body.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
