Food Options

Breakfast

 

Starbucks – Turkey Bacon, Cheddar & Egg White Sandwich

Serving Size 120 g

 

Calories230                 Calories from Fat  50                              Serving Size: 1 Sandwich

Total Fat 5 g

Saturated Fat 2.5 g

Trans Fat 0 g

Cholesterol 20 mg

Sodium 560 mg

Total Carbohydrates 28 g

Dietary Fiber 3 g

Sugars 2 g

Protein 17 g

Panera Bread - Greek Yogurt with Mixed Berries Parfait

Calories 240                Calories from Fat  70                               Serving Size: 1 Sandwich 

Total Fat 8gSaturated Fat 4.5g

Trans Fat 0 g

Cholesterol 25mg

 

Sodium 80mg

Total Carbohydrates 27 g

Dietary Fiber 2 g

Sugars 17g

Protein 15g

 

Chick-fil-A -  Egg White Grill Sandwich

Calories 290                                                      Serving Size: 1 Sandwich

Total Fat 8 g

Saturated Fat 3.5 g

Trans Fat 0 g

Cholesterol 60 mg

Sodium 970 mg

Total Carbohydrates 29 g

Dietary Fiber 1g

Sugars 2 g

Protein  26 g

 

Lunch

 

McDonald's McDouble

Calories 390                                          Serving Size: 1 Sandwich 

Total Fat 19 g

Saturated Fat 8 g

Trans Fat 1 g

Cholesterol 65 mg

Sodium 850 mg

Total Carbohydrates 33 g

Dietary Fiber 2g

Sugars 7 g

Protein  23 g

For such a low-calorie count, it has a pretty high protein content. It's also a very filling burger since it has two patties yet is low-fat for its single slice of cheese. NO fries or sugary beverages. Enjoy with a side of fruit and water to drink. 

 

Burger King Whopper, No Mayonnaise

Calories 500                                          Serving Size: 1 Sandwich

Total Fat 22 g

Saturated Fat 9 g

Trans Fat 1.5 g

Cholesterol 65 mg

Sodium 840 mg

Total Carbohydrates 49 g

Dietary Fiber 2g

Sugars 11 g

Protein  28 g

 

If you cut out the mayonnaise, this delicious burger packs an impressive nutritional profile. For 500 calories, which is about the average calorie count for any meal, you get 28 grams of protein. NO fries/onion rings or sugary beverage. Cut out the cheese for additional savings. Enjoy with fruit and water to drink. 

 

Arby's Roast Turkey Farmhouse Salad

Calories 240                                                                  Serving Size: 1 Salad

Total Fat 13 g

Saturated Fat 7g

Trans Fat 0 g

Cholesterol 55 mg

Sodium 940 mg

Total Carbohydrates 8 g

Dietary Fiber 3 g

Sugars 5 g

Protein  23 g

Poultry is a lean meat, so it will give you tons of protein at little cost in the fat and calorie departments. This is also a great item to order to stray from the rest of the many fat-filled options on this chain's menu. This is without salad dressing. Use either fat free or low fat dressing. 

 

Chick-fil-A Grilled Market Salad w/ Grilled Filet Cold

 

Calories 540                                                      Serving Size: 1 Salad

Total Fat 31 g

Saturated Fat 6g

Trans Fat 0 g

Cholesterol 80 mg

Sodium 1020 mg

Total Carbohydrates 41 g

Dietary Fiber 5 g

Sugars 26 g

Protein  28 g

 

This salad is packed with flavor and protein. At 540 calories, its 28 grams of protein will keep you well energized and ready to take on the rest of the day. This is without dressing. 

Subway Carved Turkey Sandwich

Calories 380                Calories from Fat                                    Serving Size: 6” Sandwich 

Total Fat 5 g

Saturated Fat 6g

Trans Fat 0.5 g

Cholesterol 45 mg

Sodium 900 mg

Total Carbohydrates 43 g

Dietary Fiber 5 g

Sugars 6 g

Protein  25 g

 

This Subway sandwich is so good that you don't even need the excess calories and fat that comes from adding on any spreads or sauce. With 25 grams of protein, you'll be happily filled with this 6-inch sub serving until dinnertime.

 

 

Taco Bell Chicken Fresco Burrito Supreme, No Red Sauce

Calories 340                Calories from Fat                                    Serving Size: 1 Burrito

Total Fat 8 g

Saturated Fat 2g

Trans Fat 0 g

Cholesterol 25 mg

Sodium 1330 mg

Total Carbohydrates 48 g

Dietary Fiber 6 g

Sugars 4 g

Protein  18 g

 

This supreme burrito will fill you up without ingesting too many calories. If you get rid of the red sauce, it's actually not too bad: 360 calories and 8 grams of fat. Be mindful of the Sodium content. The daily recommend daily allowance is 2 grams (2000mg).

 

 

Wendy's Grilled Chicken Wrap

Calories 260                Calories from Fat                                    Serving Size: 1 Wrap

Total Fat 10 g

Saturated Fat 3.5 g

Trans Fat 0.3

Polyunsaturated 3.5 g

Monounsaturated 2.5 g

Cholesterol 55 mg

Sodium 740 mg

Total Carbohydrates 25 g

Dietary Fiber 1 g

Sugars 3 g

Protein  19 g

 

Picking grilled chicken over crispy is always the wiser choice when it comes to watching your weight. At only 260 calories, you get a high-protein and low-sodium meal that has much less fat in comparison to other Wendy's menu items.

Popeyes Handcrafted Blackened Tenders, 5 Pieces

 

Calories 280                Calories from Fat                                    Serving Size: 1 Wrap

Total Fat 3 g

Saturated Fat 0 g

Trans Fat 0.3

Cholesterol 40 mg

Sodium 920 mg

Total Carbohydrates 3 g

Dietary Fiber 0 g

Sugars 0 g

Protein  43 g

 

These chicken strips still have all of the amazing flavors of regular tenders without the fattening grease and breading. And, it has some of the highest protein on the Popeye's menu with 43 grams. Make sure to get this next time instead of their regular tenders, which is one of the worst fast food meals in America. 

 

KFC Kentucky Grilled Chicken Breast with Green Beans

Calories 245                Calories from Fat            Serving Size: 1 Chicken Breast 1/2 cup Green Beans

Total Fat 7 g

Saturated Fat 2 g

Trans Fat 0.3

Cholesterol 135 mg

Sodium 1030 mg

Total Carbohydrates 5 g

Dietary Fiber 3 g

Sugars 1 g

Protein  41 g

 

It may seem impossible to eat healthy at KFC with all the fried chicken meals. But now, their grilled chicken option is actually an amazing source of protein without all of the fat and grease of their fried menu items. Be mindful of the sodium content.