That means I scope out lots of menus!
Aim for a balanced meal that provides a combination of protein, carbs, and fat.
Because most fast food is super-salty, take a stab at limit other salty foods that day.
Sugar is another thing to minimize.
Smart sips
Make water your main beverage.
Staying hydrated can help prevent and even improve sodium-related bloating.
Seltzer is another decent choice.
Skip soda and other sweetened drinks.
Go slow with diet beverages, too.
McDonald’s
Skip the Supersized stuff and you might actually make some balanced choices here.
For breakfast, try theEgg White Delight McMuffin.
Aplain hamburgerhas only 250 calories but 13 grams of protein to keep you satisfied.
If you need a comparison, aBig Mac from McDonald’shas 540 calories.
Add aside saladinstead of fries to make it a balanced meal.
Before dressing, it adds just 15 calories.
Just keep in mind that dressing packets may hold two servings, so use half.
For dessert, tryApple SlicesorCuties(mandarin oranges).
Wendy’s
Surprisingly, the home of theBaconatoractually has some legitimately diet-friendly choices.
The chain also offers several salads in full and half-sizes.
A 260-calorieGarden Side Saladalso makes a decent choice if you just want to get your greens fix.
The baked potato gets the “who knew?”
award for healthiest things it’s possible for you to find at Wendy’s.
Yes, I’m a dietitian, and yes, I eat potatoes.
They also happen to be a great gluten-free and grain-free complex carb option.
APlain Baked Potatohas 270 calories, 7 grams fiber and 7 grams protein.
You’ll get 380 calories, 8 grams fiber, and 13 grams protein.
TheChili at Wendy’sis also a decent option, thanks to its combo of protein and carbs.
you’re free to also customize to suit your needs.
Tons of sodium and minimal fiber.
That said, you’re free to find some more moderate options here.
If you’re doing tacos, go for aSoft Chicken Taco.
For 170 calories, you’ll get 10 grams protein.
For 390 calories, aBlack Bean Burritoboasts 14 grams protein, and 8 grams fiber.
Go for a salad.
Subway
Subway offers aFresh Fitmenu of 6-inch sandwiches with less than 500 calories.
Just keep in mind that’s before condiments and add-ons like cheese, bacon, and other veggies.
You’ll get about 350 calories, 5 grams of filling fiber, and 29 grams of protein.
If you’re not feeling the bread, go for a salad.
You’ll get plenty of fiber and protein to help you stay satisfied.
Just skip the salty dressings and go with the oil & vinegar option.
For a decent breakfast option try the 380-calorieEgg & Cheesebreakfast sandwich, which provides 19 grams protein.
For 410 calories, you’ll get 12 grams protein, and 7 grams of fiber.
The chain has a solid offering ofsaladsthat are easily customizable.
It’s also gluten-free.
TheModern Greek Salad, which has almonds and quinoa, is a great vegetarian option.
For a full-size, those 510 calories come complete with 11 grams protein and 8 grams fiber.
and 7 grams protein.
Choose an apple as your side to have for a snack later.
If you want something sweet, try the 60-calorieSummer Fruit Cup.
Honestly, you may as well just have a donut for that sugar load.
To put that in perspective, aBoston Creme Donutfrom Dunkin Donuts has 300 calories and 37 grams of sugar.
To drink, skip the blended stuff and go for a plain coffee or an unsweetened cappuccino or latte.
To keep portions realistic, stick with one patty instead of two.
Sonic
The menu at Soniccan be overwhelming, but itispossible to find some diet-friendly options.
When it comes to sandwich toppings, pick one high-cal add-on like cheese, mayo or avocado.
At breakfast, scoop up a Jr. Breakfast Burrito.
For 280 calories, you’ll get 12 grams of protein.
A 250-calorie vanilla cone is a more moderate option.
Keep drinks simple by sticking with water or regular coffee.
Sorry, Slushie fans.
AGrilled Market Saladprovides 200 calories, 25 grams protein, and 4 grams fiber.
Just keep in mind that dressing will add additional calories, fat, and sodium.
An 80-calorieSide Saladmakes a decent pairing and provides 5 grams of protein and 3 of grams fiber.
For breakfast, try a 300-calorieEgg White Grillsandwich.
It’s got 25 grams of protein.
Go slow with hash browns and add-ons like bacon and other breakfast meats.
To drink, say “no thanks” to juice and sip coffee or tea.
A Grilled Chicken Dinner platter is also a decent option at 570 calories.
It comes with a breast of chicken, a side salad, hash browns, and Texas toast.
To keep the meal balanced, choose between the hash browns and toast instead of having both.
Chili is another great option.
Bowls start at 280 calories, and you might add on topping like grilled tomato or sauteed onions.
KFC
I’m not gonna lie, this one is tricky.
However, it’s not impossible to cobble together a decent meal atKentucky Fried Chicken.
You just might have to skip the fried chicken part.
Make a meal out ofsides.
A Green Beans Side has 25 calories, 2 grams of fiber, and 1 gram of protein.
Corn on the Cob side has 70 calories, 3 grams of fiber, and 2 grams of protein.
If you’re craving chicken, opt for grilled.
AGrilled Chicken Breastprovides 210 calories (compared to 390 calories in the original recipe) and 38 grams protein.
A thigh has 150 calories and 19 grams protein.
But what if you really want that milkshake?
It’s totally okay to enjoy a treat once in a while.
An overall healthy diet definitely has room for an occasional indulgence.
The key is to be selective about what you indulge in and when.
Enjoy and then move on with your usual healthy habits starting with the next meal.
