Motivation

I have spent some time searching the menus of popular fast food chains.  It's inevitable that anyone who works out of the home is going to have to eat out sooner or later instead of packing the well rounded lunch - as we all do, I'm sure!  So, I have decided to make a few new friends in the fast food industry.  Not only do I get that satisfaction of eating out, eating with the group when they all want to go somewhere or perhaps just when I feel I deserve a little "cheat" food, whatever the case, we can do it and feel positively Great!  I can't afford to eat lunch on the go everyday but I have decided to do it once a week with a girl at the office.  Here's what I've got:

MC DONALDS:

GRILLED CHICKEN CLASSIC - NO MAYO  (370 CAL / 4.5 FAT)

WITH FRUIT & YOGURT PARFAIT - NO GRANOLA (130 CAL / 2 FAT) 

OR SIDE SALAD (20 CAL / 0 FAT)

WITH LOW FAT DRESSING (ITALIAN OR BALSAMIC ONLY)  (40 - 60 CAL / 2.5 - 3 FAT)

McDonalds will not let you order a combo and sub the fries for another side like a lot of others are starting to do.  So order a la carte and skip the drink.  What ever you do, don't ruin everything by throwing in some sugary soda.  Stick to tea or diet. 

 

CARL'S JR:

CHARBROILED BBQ CHICKEN (239 CAL / 4.5 FAT)

WITH SIDE SALAD (139 CAL / 2.5 FAT)

OR CHARBROILED CHICKEN SALAD (417 CAL / 7 FAT)

LOW FAT BALSAMIC (57 CAL / 1.5 FAT)

 

KFC:

TENDER ROAST SANDWICH - NO SAUCE (300 CAL / 4.5 FAT)

OR HONEY BBQ SANDWICH (280 CAL / 3.5 FAT)

WITH HOUSE SIDE SALAD WITH FAT FREE RANCH (50 CAL / 0 FAT)

OR ROASTED BLT SALAD WITH FAT FREE RANCH (235 CAL / 6 FAT)

 

WENDY'S: (ORDER COMBO AND CHANGE THE SIDE! HOORAY!)

ULTIMATE CHICKEN GRILL SANDWICH - NO SAUCE (280 CAL / 3.5 FAT)

WITH SIDE SALAD WITH LOW FAT HONEY MUSTARD (130 CAL / 3 FAT) Share some of that mustard with your sandwich!

Remember NO CROUTONS on these salads. 

These are just a few.  I hope anyone that has info on their favorite places will post them here. 

No matter how tempted you are to order those fries instead of the salad - don't!  One medium fry has 30 grams of fat!  That is just crazy.  After just a week of eating "better" my whole attitude had changed. I felt lighter, happier, just plain healthier.  Say NO to fries - avoid the soda  - and no matter what you order even if you go temporarily insane and blurt out Sourdough Burger! - ya dang well better follow up with "uh, no cheese or mayo".  There's another 8 grams of fat!!!  I no longer feel like I'm dieting, in fact, I know I'm not.  I am living better.  Never try to convince yourself that your are "Rewarding Yourself" with a Six Dollar Portabella Burger.  I used to think that way until I studied the charts and thought to my self - how could consuming 1370 CALORIES and 88 grams of FAT possibly be a reward?  Sounds more like I'm plugging a few arteries and raising the cost of health insurance nationwide.  I reward myself with an ice-cream cone or a shake or maybe even a new pair of shoes! Anything but the burger.  Soy burger with avocado maybe..... 

I have lost 30 pounds while driving this train and I swear by it.  Almost anything you make at home is better than what you put in your mouth from a fast food chain, so at least when you do go out, do it feeling good, not remorseful.  I am a junk food junkie, but even junk food is better for you in small portions compared to one sit down meal where everything has been fried and refried!  I feel like a preacher sometimes, so forgive me ;)

I look forward to any replies and hope to make some new friends!

I love finding healthy eating choices at fast food restaruants!

Wendy's--chili--small (220 calories)--large (330 calories)

Taco bell--chicken and lettuce taco "fesco style" (190 calories)

Yahhh

I like this post and may just have to tag it! Wendy's is awesome for being able to substitute salad instead of fries! I normally would get the baked potato, but I always tend to add the butter in large quantities! So, salad it is. :) I hope I can get more ideas...and maybe look around and come up with a few of my own!

Ohhh...I love the Carls Jr. Charbroiled Chicken sandwich. It's my go to fast food.

They also used to have a great bowl at El Pollo Loco, but they kept changing the name and I've lost track of what it was. No rice, just lots of shredded lettuce, some pinto beans, salsa and grilled chicken. It was called the flamebroiled chicken salad, but I'm not sure if that's still the name.  

That reminds me.  Chipotle has the burrito bowl.  I haven't done the calculation on that yet, but I'm sure with some will power while having them "build it" for you, it could turn out to be a winner.  I'll get back on that one.

Chipotle Nutrition Facts
Serving Size:  1 Burrito Bol Amount Per ServingCalories  499Calories from Fat  200% DV*Total Fat  22g      Saturated Fat  9g  Cholesterol  136mg  Sodium  1339mg  Total Carbohydrate  30g      Dietary Fiber  8.5g      Sugars  5g  Protein  41g  Vitamin A  117%Vitamin C  46%Calcium  11%Iron  4%

This is Lettuce, Chicken, Sour Cream, Black Beans, Fresh Salsa.  Kinda wimpy for the price and the calories!!

Chipotle doesn't have this info on their site, I found it at chipotlefan.com

My favorites are:

QUIZNOS

Black Angus (Small) No Cheese or dressing - 370 Calories/8g Fat/46g Carbs
Broccoli Cheese Soup (cup) - 150 Calories/10g Fat/10g Carbs

CHICK-FIL-A

8 Pack Chicken Nuggets - 260 Calories/12g Fat/12g Carbs
Hearty Breast of Chicken Soup (small) - 140 Calories/3.5g Fat/18g Carbs

or

Chargrilled Chicken Garden Salad - 180 Calories/6.0g Fat/9g Carbs
Light Italian Dressing - 15 Calories/0.5g Fat/2g Carbs

and

Medium Diet Lemonade - 30 Calories/0g Fat/7g Carbs

PANDA EXPRESS

Beef W/Broccoli (5.5oz) - 150 Calories/8g Fat/9g Carbs
Steamed Rice (8oz) - 330 Calories/0.5g Fat/74g Carbs

Chick-fil-A-

Side salad- 60 cals

Low fat italian dressing- 30 cals (whole package)

large fruit cup- 100 cals.

I would not necessarily call this a meal but if you want something to tide you over until you can get home this is pretty nice for less then 200 cals

panda express-

vegetable chow mein (330)
vegetable spring roll (79)
string beans  with fried tofu (180)

one of my favorite fast food item has definitely gotta be mcdonald's filet-o-fish without the tartar sauce & cheese! (270kcals!)

I usually preach the gospel of Subway.  A six-inch turkey breast & ham on wheat = 290 calories.  Cheese is only an additional forty (!) - plus Subway usually stocks any number of healthy sides:  baked lays/sunchips (mmmmm)/light lemonade/water/yogurt/fruit/etc.

Other favorites:  Take out from whole foods or sushi joints.  Arby's (only when I want to indulge).  Oh, and Baja Fresh is also pretty decent, but sometimes a bit heavy (according to the website one grilled veggie burrito = 800 calories - WOW).

These are some great ideas, but not necessarily for those of us who have to watch sodium intake. It just startles me how much salt is in practically all these foods!

Even the Subway sandwiches have a pretty large amount of sodium in the sliced meats, so beware!  It seems to me much easier to find low fat/low cal than low sodium when eating out.

 

If you're watching sodium, and you have to eat out, the Subway Veggie Delight is better than the cold cut options.  Otherwise, yip.  Most fast foods are sodium traps!

Panera Bread has some delish Low Fat/Cal soups and salads! YUMMY!

I am a huge fan of Chipotel.  I get the burrito bowl with just a small serving of rice, a small serving of beans (I don't like beans that much), a ton of the onions and peppers, the regular amount of meat, a ton of the pico de gallo and if I need the extra calories the avocado.

It varies in calories but you can add the components in separately from the CC food finder. 

Veggie lovers Pizza from Pizza hut...no cheese, thin and crispy crust...

Here are a few to add that I enjoy:

Panera: chicken noodle soup with side of whole wheat bauquet (total about 250 cals)

Subway: Turkey wrap with swiss cheese, honey mustard dressing, and veggies (around 300 cals)

Sushi is great from any grocery store...stay clear of the imitation stuff though...(100-150 per 3 rolls)

Silver Diner: Great veggie or turkey burgers...they have a menu with nutritional info available! The sides are awesome too, you can substitute fries for veggies, salad, fruits, or coleslaw.

Applebees: french onion soup (about 100 cals) with the shrimp skewer sald (about 250 cals)

Remember when ordering out that sometimes what seems healthier is not always the case. For example Wendy's and Arby's fresh market sandwiches are worse for you than a burger or roast beef sandwich...Hope this helps!