12 Healthy Fast Food Lunches
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Fast food is cheap, filling, convenient, and a delicious option that often comes with a side of guilt. One in every four Americans eats fast food at least once a day. Unfortunately, many fast food meals contain a whole day’s worth of calories and fat. Take a Double Whopper Sandwich Meal from Burger King for example: It will set you back 1430 calories and 72g fat!While you can do a lot of nutritional destruction at the drive-thru window, opting for fast food fixes at lunchtime does not have to derail your healthy-eating plan. Tanya Zuckerbrot, RD, author of The F-Factor Diet, scoured some of the most popular fast food chains and picked the top 12 fast-food lunches that have a healthy amount of calories, protein, and fat.SEE ALSO: The Best Fast Food Options
McDonald’s
McDonald’s Honey Mustard Snack Wrap (Grilled), Southwest Chicken Salad (No Chicken), Apple SlicesHaving served over 250 billion people since they first open their doors in 1940, McDonald’s is the pioneer of fast food. Instead of super-sizing your next double cheeseburger combo meal, take a healthier approach by ordering a la carte. A Grilled Honey Mustard Snack Wrap, the Southwest Chicken Salad (without chicken) and apple slices contain 405 calories, 12.5g fat, and 22g protein. Ordering healthy items a la carte gets you more food for fewer calories, leaving your stomach full and alleviating the need to loosen another notch on your belt loop.Calories: 405
Fat: 12.5g
Protein: 22g
Carbs: 38gSEE ALSO: Celebrity Transformation: From Fat to Fit
Subway
Subway’s 6” Roast Beef Sandwich and Crunchy Apple SnapzSubway has been considered a healthy fast food joint since Jared and the “Subway Diet” gained popularity and headlines. While Subway offers numerous healthy options, many have hidden calories and fat. Take the the 6” Tuna sandwich, which packs 400 calories and 24g fat! A good rule of thumb is to choose from their 6 grams of fat or less menu, which includes the Roast Beef, Club, and Oven-Roasted Chicken Sandwich, all with about 320 calories, 5g fat, and a whopping 23g protein! Pair with a bag of Crunchy Apple Snapz for only 50 calories and an extra 2g fiber.Calories: 370
Fat: 6g
Protein: 24g
Carbs: 55gSEE ALSO: The Four Week Beginner’s Training Program
Burger King
Burger King’s Premium Alaskan Fish Sandwich MealGo ahead and indulge in a childhood favorite by ordering the Fish Sandwich Meal at your next visit to Burger King. Skipping on the tartar sauce, choosing a side salad instead of French fries, and picking water or diet soda will transform this favorite combo meal into a healthier adult version. These simple replacements save you almost 700 calories.Calories: 450
Fat: 13g
Protein: 24g
Carbs: 53gSEE ALSO: Muscle Meat: The Best Burgers
Wendy’s
Wendy’s Ultimate Chicken Grill Burger (Open-Faced) and Small Chili Wendy’s is a fast-food restaurant with the advantage of selection. The items on the menu can easily be tailored to the size you want, and you can mix and match. The Ultimate Chicken Grill Burger has 390 calories, 10g fat, and 34g protein. Make it open-faced by removing the top burger bun and save 110 calories and 25g carbohydrates. Pair with a small chili and get a complete meal with over 40g protein. Other options are the BLT Cobb Salad (360 calories) and the Chicken Go Wrap (260 calories).Calories: 490
Fat: 14g
Protein: 42g
Carbs: 39gSEE ALSO: 12 Healthy Ways to Wake Up Chicken
Arby’s
Arby’s Turkey Classic and Side Salad with Light Italian DressingMany people believe ordering off the Market Fresh menu at Arby’s translates into a healthy lunch. The majority of the Market Fresh sandwiches at Arby’s have over 500 calories, and you will not be able to find one on the menu with less than 25g fat! Choose a classic turkey roaster instead with 5g fat per sandwich or even a roast beef classic with only 12g fat. Skip the curly fries at this fast food establishment–their smallest size contains 400 calories and 22g fat.Calories: 390
Fat: 10g
Protein: 29g
Carbs: 46gSEE ALSO: 12 Ridiculously Good Protein Shakes
Taco Bell
Taco Bell’s Fresco Grilled Steak Soft Taco (2) and Black Beans Taco Bell has recently upped the ante for healthy fast food with the addition of their Fresco menu. Choose from options such as crunchy tacos and supreme chicken burritos with each menu item containing 9g of fat or less. A Fresco Grilled Steak Soft taco has 150 calories, 4g fat, and 9g of protein. Enjoy two of these tacos plus an additional side of fiber-rich black beans for 380 calories, 9.5g fat, and 22g of protein. Watch out for their salads though; most of them have around 700 calories and 35g fat!Calories: 380
Fat: 9.5g
Protein: 22g
Carbs: 50gSEE ALSO: Healthy Chicken Taco Recipe
Chipotle
Chipotle’s SaladBelieve it or not you can eat a meal at Chipotle for less than 400 calories! The key is to make healthy choices and control portion sizes of higher calorie ingredients such as cheeses and guacamoles. Start with a crunchy lettuce base, top with carnitas (pork), black beans, fajita vegetables, green tomatillo salsa, and a half serving of cheese for a zesty salad. The advantage of a Chipotle salad is you can skip on the dressing without sacrificing any flavor. The tangy ingredients provide a mouthful of taste and allow you to save 260 calories and 24g fat by ditching their house vinaigrette.
Calories: 385
Fat: 13g
Protein: 38g
Carbs: 34gSEE ALSO: The Fat-Busting Super Set Workout
Panera Bread
Panera Bread’s Half Roasted Turkey & Avocado BLT on Sourdough & Low Fat Garden Vegetable with Pesto SoupPanera Bread offers plenty of options with healthy and fresh ingredients. Their You Pick Two combination enables you to choose from a half sandwich, salad, and cup of soup, allowing you to enjoy a mini-sampler of lunchtime treats. Choose from the Signature and Café Sandwiches rather than the Panini’s prepared with butter and oil, and pair with a salad or cup of soup. Steer clear of cream-based soups like Creamy Tomato and Broccoli Cheddar and opt for broth-based soups to save on calories and fat.Calories: 360
Fat: 14g
Protein: 19g
Carbs: 41gSEE ALSO: 5 Protein-Rich Thanksgiving Leftover Recipes
McDonald’s
McDonald’s Cheeseburger and Kid Size French FriesKeeping it simple has its advantages when it comes to ordering at fast food staples like McDonald’s. One can still order a classic cheeseburger and fries while only setting themselves back 400 calories and 17g fat. It just goes to show that simple is better; there is a lower chance that you are consuming hidden calories and fat found in sauces and cheeses in many of the newer menu items. Make sure to ask for no mayonnaise whenever possible and save an extra 90 calories and 10g fat per one tablespoon serving.Calories: 400
Fat: 17g
Protein: 16g
Carbs: 46gSEE ALSO: Muscle Meat: Cajun Style Burger Recipe
Starbucks
Starbucks Chipotle Chicken Wraps Bistro Box and Café Latte Most of us cannot turn a corner without bumping into a Starbucks. If you are in a hurry, Starbucks offers delectable pre-prepared Bistro Boxes, such as the Chipotle Chicken Wrap. Whole-wheat tortillas, white chicken strips, pepper jack cheese, lime-cilantro slaw and tomato avocado salsa are joined to create a delicious on-the-go lunch. It even comes with an anti-oxidant rich dark chocolate square for dessert. Pair this lunch with a Café Latte for an additional 10g protein and bone-protecting calcium from skim milk.Calories: 390
Fat: 12g
Protein: 29g
Carbs: 41gSEE ALSO: Is Coffee Bad for You?
Chick-fil-A
Chick-fil-A Chargrilled Chicken Sandwich and Medium Fruit CupChick-fil-A focuses on chicken-based dishes rather than hamburgers often found in other fast food chains. What sets them apart from other chicken places like KFC is that Chick-fil-A uses peanut oil and only 100% white breast meat chicken. This allows Chick-fil-A’s chicken sandwiches to have fewer calories than their fast-food counterparts, who do not use solely white breast meat chicken.Calories: 360
Fat: 5g
Protein: 29g
Carbs: 53gSEE ALSO: 6 Perfect Post-Workout Meals
Be Smart
Fast food is cheap, filling, convenient, and a delicious option that often comes with a side of guilt. One in every four Americans eats fast food at least once a day. Unfortunately, many fast food meals contain a whole day’s worth of calories and fat. Take a Double Whopper Sandwich Meal from Burger King for example: It will set you back 1430 calories and 72g fat!
While you can do a lot of nutritional destruction at the drive-thru window, opting for fast food fixes at lunchtime does not have to derail your healthy-eating plan. Tanya Zuckerbrot, RD, author of The F-Factor Diet, scoured some of the most popular fast food chains and picked the top 12 fast-food lunches that have a healthy amount of calories, protein, and fat.
SEE ALSO: The Best Fast Food Options
McDonald’s
McDonald’s Honey Mustard Snack Wrap (Grilled), Southwest Chicken Salad (No Chicken), Apple Slices
Having served over 250 billion people since they first open their doors in 1940, McDonald’s is the pioneer of fast food. Instead of super-sizing your next double cheeseburger combo meal, take a healthier approach by ordering a la carte. A Grilled Honey Mustard Snack Wrap, the Southwest Chicken Salad (without chicken) and apple slices contain 405 calories, 12.5g fat, and 22g protein. Ordering healthy items a la carte gets you more food for fewer calories, leaving your stomach full and alleviating the need to loosen another notch on your belt loop.
Calories: 405
Fat: 12.5g
Protein: 22g
Carbs: 38g
SEE ALSO: Celebrity Transformation: From Fat to Fit
Subway
Subway’s 6” Roast Beef Sandwich and Crunchy Apple Snapz
Subway has been considered a healthy fast food joint since Jared and the “Subway Diet” gained popularity and headlines. While Subway offers numerous healthy options, many have hidden calories and fat. Take the the 6” Tuna sandwich, which packs 400 calories and 24g fat! A good rule of thumb is to choose from their 6 grams of fat or less menu, which includes the Roast Beef, Club, and Oven-Roasted Chicken Sandwich, all with about 320 calories, 5g fat, and a whopping 23g protein! Pair with a bag of Crunchy Apple Snapz for only 50 calories and an extra 2g fiber.
Calories: 370
Fat: 6g
Protein: 24g
Carbs: 55g
SEE ALSO: The Four Week Beginner’s Training Program
Burger King
Burger King’s Premium Alaskan Fish Sandwich Meal
Go ahead and indulge in a childhood favorite by ordering the Fish Sandwich Meal at your next visit to Burger King. Skipping on the tartar sauce, choosing a side salad instead of French fries, and picking water or diet soda will transform this favorite combo meal into a healthier adult version. These simple replacements save you almost 700 calories.
Calories: 450
Fat: 13g
Protein: 24g
Carbs: 53g
SEE ALSO: Muscle Meat: The Best Burgers
Wendy's
Wendy’s Ultimate Chicken Grill Burger (Open-Faced) and Small Chili
Wendy’s is a fast-food restaurant with the advantage of selection. The items on the menu can easily be tailored to the size you want, and you can mix and match. The Ultimate Chicken Grill Burger has 390 calories, 10g fat, and 34g protein. Make it open-faced by removing the top burger bun and save 110 calories and 25g carbohydrates. Pair with a small chili and get a complete meal with over 40g protein. Other options are the BLT Cobb Salad (360 calories) and the Chicken Go Wrap (260 calories).
Calories: 490
Fat: 14g
Protein: 42g
Carbs: 39g
SEE ALSO: 12 Healthy Ways to Wake Up Chicken
Arby’s
Arby’s Turkey Classic and Side Salad with Light Italian Dressing
Many people believe ordering off the Market Fresh menu at Arby’s translates into a healthy lunch. The majority of the Market Fresh sandwiches at Arby’s have over 500 calories, and you will not be able to find one on the menu with less than 25g fat! Choose a classic turkey roaster instead with 5g fat per sandwich or even a roast beef classic with only 12g fat. Skip the curly fries at this fast food establishment–their smallest size contains 400 calories and 22g fat.
Calories: 390
Fat: 10g
Protein: 29g
Carbs: 46g
SEE ALSO: 12 Ridiculously Good Protein Shakes
Taco Bell
Taco Bell’s Fresco Grilled Steak Soft Taco (2) and Black Beans
Taco Bell has recently upped the ante for healthy fast food with the addition of their Fresco menu. Choose from options such as crunchy tacos and supreme chicken burritos with each menu item containing 9g of fat or less. A Fresco Grilled Steak Soft taco has 150 calories, 4g fat, and 9g of protein. Enjoy two of these tacos plus an additional side of fiber-rich black beans for 380 calories, 9.5g fat, and 22g of protein. Watch out for their salads though; most of them have around 700 calories and 35g fat!
Calories: 380
Fat: 9.5g
Protein: 22g
Carbs: 50g
SEE ALSO: Healthy Chicken Taco Recipe
Chipotle
Chipotle’s Salad
Believe it or not you can eat a meal at Chipotle for less than 400 calories! The key is to make healthy choices and control portion sizes of higher calorie ingredients such as cheeses and guacamoles. Start with a crunchy lettuce base, top with carnitas (pork), black beans, fajita vegetables, green tomatillo salsa, and a half serving of cheese for a zesty salad. The advantage of a Chipotle salad is you can skip on the dressing without sacrificing any flavor. The tangy ingredients provide a mouthful of taste and allow you to save 260 calories and 24g fat by ditching their house vinaigrette.
Calories: 385
Fat: 13g
Protein: 38g
Carbs: 34g
SEE ALSO: The Fat-Busting Super Set Workout
Panera Bread
Panera Bread’s Half Roasted Turkey & Avocado BLT on Sourdough & Low Fat Garden Vegetable with Pesto Soup
Panera Bread offers plenty of options with healthy and fresh ingredients. Their You Pick Two combination enables you to choose from a half sandwich, salad, and cup of soup, allowing you to enjoy a mini-sampler of lunchtime treats. Choose from the Signature and Café Sandwiches rather than the Panini’s prepared with butter and oil, and pair with a salad or cup of soup. Steer clear of cream-based soups like Creamy Tomato and Broccoli Cheddar and opt for broth-based soups to save on calories and fat.
Calories: 360
Fat: 14g
Protein: 19g
Carbs: 41g
SEE ALSO: 5 Protein-Rich Thanksgiving Leftover Recipes
McDonald's
McDonald’s Cheeseburger and Kid Size French Fries
Keeping it simple has its advantages when it comes to ordering at fast food staples like McDonald’s. One can still order a classic cheeseburger and fries while only setting themselves back 400 calories and 17g fat. It just goes to show that simple is better; there is a lower chance that you are consuming hidden calories and fat found in sauces and cheeses in many of the newer menu items. Make sure to ask for no mayonnaise whenever possible and save an extra 90 calories and 10g fat per one tablespoon serving.
Calories: 400
Fat: 17g
Protein: 16g
Carbs: 46g
SEE ALSO: Muscle Meat: Cajun Style Burger Recipe
Starbucks
Starbucks Chipotle Chicken Wraps Bistro Box and Café Latte
Most of us cannot turn a corner without bumping into a Starbucks. If you are in a hurry, Starbucks offers delectable pre-prepared Bistro Boxes, such as the Chipotle Chicken Wrap. Whole-wheat tortillas, white chicken strips, pepper jack cheese, lime-cilantro slaw and tomato avocado salsa are joined to create a delicious on-the-go lunch. It even comes with an anti-oxidant rich dark chocolate square for dessert. Pair this lunch with a Café Latte for an additional 10g protein and bone-protecting calcium from skim milk.
Calories: 390
Fat: 12g
Protein: 29g
Carbs: 41g
SEE ALSO: Is Coffee Bad for You?
Chick-fil-A
Chick-fil-A Chargrilled Chicken Sandwich and Medium Fruit Cup
Chick-fil-A focuses on chicken-based dishes rather than hamburgers often found in other fast food chains. What sets them apart from other chicken places like KFC is that Chick-fil-A uses peanut oil and only 100% white breast meat chicken. This allows Chick-fil-A’s chicken sandwiches to have fewer calories than their fast-food counterparts, who do not use solely white breast meat chicken.
Calories: 360
Fat: 5g
Protein: 29g
Carbs: 53g
SEE ALSO: 6 Perfect Post-Workout Meals