On a long drive with your family? Or maybe the morning was so hectic that you forgot to pack a lunch? Now you're standing outside of a fast food restaurant trying to figure out what you can eat, while keeping your health and nutrition in focus.
We've all been there before, but don't worry! Restaurants today are expanding their menus to meet the health demands of consumers, without sacrificing flavor. When looking for a meal, it's important to not only consider the overall calories, but also focus on getting a balance of carbohydrates and protein to keep you feeling full for longer.
My Top Picks for Fast Food Lunches:
- Burrito Bowl from Chipotle
Chicken, Brown Rice, Black beans, Fajita veggies, Salsa, lettuce
Calories- 545Protein- 44.5g
Calories- 420Protein- 41gChargrilled Chicken Sandwich with a Fruit CupCalories- 355Sugar- 29gGrilled Market Salad with Roasted Nut/Fruit BlendCalories- 260Protein- 27g
Calories- 270Protein- 20g
Calories- 210Protein- 13gBacon Egg and Cheese on a Plain BagelCalories- 460
Calories- 500Protein- 18gGreek Chicken Pita and Fresh Fruit SideCalories- 540Protein- 43g
Other Healthier Options:
Southwest Salad with Grilled Chicken from McDonald'sCalories- 390Protein- 28g
Grilled Chicken, Apple, and Cranberry Garden Salad Wrap from Burger KingCalories- 270Protein- 20g
Grilled Chicken Salad from Dairy QueenCalories- 424Protein- 38g
Berry Almond Chicken Salad from Wendy's (half-sized)Calories- 270Protein- 21gApple Pecan Chicken Salad (half-sized)Calories- 340Protein- 19g
There are lots of other restaurants out there with healthy options too! Try a meal at Panera, Jason's Deli, Taziki's, or build your own meal at Earth Fare or Whole Foods. Just remember to include vegetables and protein in whatever meal you pick, and to watch the sodium content in your meal. The Institute of Medicine recommends 1500mg as a daily adequate intake level, and recommends not consuming over 2300mg per day. Consuming too much sodium can increase your risk for heart disease, high blood pressure, strokes, and many other issues.
Oftentimes restaurants add salt to meals to enhance the flavor, which is why it's a good idea to try to limit how frequently you eat out during the week. Make it a goal to pack your lunch and pack up healthy snacks so you're not tempted to overindulge. If you are eating out, make it a goal to drink water with your meal instead of soda, and ask for dressings or toppings on the side so you can better control your caloric intake.
Please let me know how I can help! TransFit offers healthy meal planning to help you simplify your lifestyle! Please email me at firstname.lastname@example.org with questions!