Planning ahead, whether it’s meal prep, grocery shopping, or quick meal ideas, is one of the best ways to ensure success with health and wellness goals. However, sometimes life gets in the way and we find ourselves hungry, in a time crunch, with seemingly no healthy options. Fast food restaurants are one of the most popular types of restaurants in all of America – the food is quick, tastes good, and is often cheap. However, when eating at fast food restaurants, while you may save time and money, you’re often doing that at the expense of your health.

However, fast food chain restaurants have started placing more nutritiously conscious meals on the menu. BUT just because menus are introducing better options doesn’t mean healthy-sounding calorie bombs have vanished. Luckily almost all fast food restaurants have the nutritional breakdown of each menu item available on their website, so, as a consumer, we can make an informed decision when getting fast food and continue on our path to health!

McDonald’s

1. Egg White Delight McMuffin Calories: 250   Fat: 8g   Protein: 17g   Carbs: 29g
   Apple Slices     Calories: 15    Fat: 0g    Protein: 0g    Carbs: 4g
2. Artisan Grilled Chicken Sandwich Calories: 380   Fat: 6g   Protein: 37g   Carbs: 44g
   Side Salad        Calories: 15    Fat: 0g    Protein: 1g     Carbs: 3g
   Lite Vinaigrette Dressing        Calories: 50    Fat: 2g     Protein: 0g    Carbs: 9g
   **Lighter Tip: ditch the top half of the bun to cut back 100 calories and 20g of carbs**
3. Southwest Grilled Chicken Salad Calories: 350    Fat: 12g    Protein: 37g   Carbs: 27g

Wendy’s

1. Grilled Chicken Wrap Calories: 270 Fat: 11g    Protein: 20g    Carbs: 24g
   **Lighter Tip: remove smoky honey mustard sauce to save you 40 calories + double the grilled chicken breast for +13g protein and only +60 calories**
2. Grilled Chicken Sandwich Calories: 360    Fat: 8g    Protein: 35g    Carbs: 38g
   **Lighter Tip: removing the bun saves you 160 calories + removing the smoky honey mustard sauce saves you 60 calories**
3. Large Rich & Meaty Chili Calories: 250    Fat: 7g    Protein: 23g    Carbs: 23g
   Garden Side Salad (no croutons)        Calories: 120    Fat: 10g    Protein: 2g    Carbs: 6g
   *Lighter Tip: swap regular ranch for light ranch saves you 50 calories**
4. Power Mediterranean Chicken Salad, Half-Size Calories: 240    Fat: 9g    Protein: 20g Carbs: 22g

Burger King

1. TenderGrill Chicken Sandwich w/o Mayo Calories: 320    Fat: 6g    Protein: 32g    Carbs: 35g
   **Lighter Tip: removing the bun saves you 180 calories + 33g carbs**
2. Garden Grilled Chicken Salad w/ light balsamic vinaigrette Calories: 320    Fat: 14g    Protein: 36g    Carbs: 16g
3. Morningstar Veggie Burger w/o Mayo Calories: 310    Fat: 7g    Protein: 22g    Carbs: 42g
   **Lighter Tip: removing the bun saves you 120 calories + 23g carbs**

Chick Fil A

1. Egg White Grill Calorie: 300    Fat: 7g    Protein: 25g    Carbs: 31g
2. Greek Yogurt Parfait w/o Granola Calories: 160    Fat: 6g    Protein: 10g    Carbs: 19
3. Grilled Chicken Cool Wrap w/o dressing Calories: 340    Fat: 13g    Protein: 36g    Carbs: 30g
4. Grilled Nuggets (12 count) Calories: 200    Fat: 4.5g    Protein: 34g    Carbs: 6g
   Side Salad w/o crispy bell peppers     Calories: 80    Fat: 4.5g    Protein: 5g    Carbs: 6g
   Light Italian Dressing              Calories: 25    Fat: 1.5g    Protein: 0g    Carbs: 3g
5. Grilled Chicken Sandwich Calories: 320    Fat: 5g    Protein: 30g    Carbs: 40g
   **Lighter Tip: remove top half of the bun to save 100 calories + 20g carbs**

Arby’s

Roast Turkey Farmhouse Salad          Calories: 230    Fat: 13g    Protein: 22g    Carbs: 8g
Light Italian Dressing              Calories: 20    Fat: 1g    Protein: 0g    Carbs: 2g