In today’s fast-paced world, finding nutritious and convenient meal options can be challenging. Whether you’re constantly on the go or simply don’t have the time to prepare meals at home, fast food can be a lifesaver. However, it’s crucial to make wise choices to stay aligned with your fitness goals. Here are some macro-friendly, low calorie high protein fast food options that you can enjoy without compromising your diet.
1. Broccoli Rice and Chicken Teriyaki – Panda Express
Panda Express offers a variety of options that can fit into a healthy diet. One of the best choices is the plate option, which includes one side and two entrees. Here’s a breakdown of a macro-friendly meal and low calorie high protein fast food you can order:
- Side: Half rice and half broccoli
- Protein: Chicken teriyaki (without the sauce)
This meal totals 535 calories, with 48.5 grams of protein, 62.5 grams of carbs, and 14 grams of fat. It’s a balanced meal that provides a good amount of protein while keeping the calories in check.
Panda Express Customizations
At Panda Express, selecting sides and entrees with minimal added sugars and unhealthy fats is crucial for a nutritious meal. Opting for all broccoli or mixed vegetables instead of half rice can further reduce carbohydrate intake. For variety, consider lean protein alternatives such as grilled chicken or beef with broccoli, which can replace chicken teriyaki while maintaining low calories and fat content.
2. Oven Roasted Turkey Sandwich – Subway
Subway is another excellent option for a healthy meal on the go. The oven-roasted turkey sandwich is a fantastic low calorie high protein fast food choice. Here’s how you can make it even better:
- Bread: Foot-long (12 inches)
- Protein: Oven-roasted turkey
- Veggies: Load up on high-volume, low-calorie vegetables
- Sauce: Skip the high-calorie sauces and opt for yellow mustard
This sub, without any add-ons, contains 530 calories, with 39 grams of protein, 6 grams of fat, and 82 grams of carbs. If you want to reduce the carbs, you can choose the wrap option instead.
Subway Customizations
Subway offers extensive customization, making it easy to tailor your meal to your dietary needs. You can choose whole-grain bread to increase fiber intake or opt for a salad base to significantly reduce carbohydrates. Adding extra servings of protein, such as double meat or an egg, can increase the protein content without adding many calories. For sauces, always go for those with lower calories and fat, like vinegar or mustard, to keep your sandwich both tasty and low calorie high protein fast food.
3. Grilled Chicken Sandwich – Chick-fil-A
Chick-fil-A might be a bit controversial due to its higher prices, but it offers some healthy options. The grilled chicken sandwich paired with a small mac and cheese is a good low calorie high protein fast food choice:
- Calories: 590
- Protein: 40 grams
- Carbs: 58 grams
- Fat: 23 grams
While this low calorie high protein fast food option is not as macro-friendly as others, it can still fit into a balanced diet.
Chick-fil-A Customizations
At Chick-fil-A, their grilled nuggets or a grilled chicken cool wrap are excellent alternatives if you’re looking to avoid the higher calorie content of a sandwich. These options provide the same high protein content with fewer carbs and fats. Pairing these with a side salad instead of mac and cheese further reduces calorie intake while providing more fiber and nutrients.
4. Burrito Bowl – Chipotle
Chipotle is a classic choice for bodybuilders and fitness enthusiasts. A burrito bowl is a versatile and low calorie high protein fast food option. Here’s what you can include in your bowl:
- Protein: One serving of chicken
- Carbs: White rice (optional based on your daily intake)
- Toppings: Tomato salsa, fajita veggies, lettuce, and cheese
This meal totals 550 calories, with 43 grams of protein, 51 grams of carbs, and 19 grams of fat. It’s a clean and satisfying low calorie high protein fast food option that provides a good balance of macronutrients.
Chipotle Customizations
Chipotle’s customizable menu allows for endless combinations. Opting for a salad base instead of rice can drastically reduce the calorie count. Adding extra fajita veggies increases the volume and nutrient density of the meal without adding many calories. Choosing black beans as an additional protein source can also enhance the meal’s nutritional profile, providing fiber and plant-based protein.
Tips for Eating Healthy at Fast Food Restaurants
- Plan Ahead: Check the restaurant’s nutritional information online before you go, so you know what to order.
- Watch Portion Sizes: Many fast food portions are larger than necessary. Consider sharing a meal or saving half for later.
- Stay Hydrated: Often, feelings of hunger are actually thirst. Drink water with your meal to stay hydrated and avoid extra calories from sugary drinks.
- Avoid Fried Foods: Opt for grilled or baked options to reduce unhealthy fats and calories.
- Limit High-Calorie Add-Ons: Skip extras like cheese, bacon, and creamy dressings to keep your meal healthier.
Conclusion
When it comes to eating out, making smart choices is key to staying on track with your fitness goals. Panda Express, Subway, Chick-fil-A, and Chipotle all offer healthy low calorie high protein fast food options that are high in protein and low in calories. By choosing the right meals and customizing them to fit your needs, you can enjoy fast food without compromising your diet. Remember, the key is balance and making informed choices that align with your nutritional needs.