The early 2000s documentary "Super Size Me" raised questions about the compatibility of fast-food and healthy eating. Fast-food has traditionally been known for being high in calories, fat, sodium, and added sugars, but that does not mean it cannot be part of a healthy diet. We consulted with dietitians to discover which fast-food meals they suggest for good health and which ones could aid in weight loss.
It's important to keep in mind that a single meal cannot determine the success or failure of your diet. Instead, your health should be viewed as the result of a series of choices made over time. Weight loss is achieved by consuming fewer calories than you burn. Therefore, in theory, you can still lose weight while eating fast-food as long as you maintain a calorie deficit. However, this is a simplistic explanation of the intricate human metabolism. Continue reading for more information on recommended fast-food meals for weight loss.
Is it Possible to Achieve Weight Loss While Consuming Fast-Food?
Registered Dietitian and NASM-Certified Personal Trainer, Nicole Rodriguez, conducted a fascinating experiment where she ate McDonald's once a day for 30 days and documented her results on Instagram. She allowed herself a monetary budget and didn't restrict her choices to lower-calorie options. According to Rodriguez, adding something enjoyable to your daily diet can lead to better adherence to a balanced eating pattern in the long term, regardless of whether you're aiming for fat loss, weight maintenance, or improved balance.
Eating fast-food regularly may not necessarily result in immediate weight loss, especially if you have previously restricted yourself from these types of foods. Instead, Rodriguez suggests normalizing previously forbidden foods to promote sustainable weight loss.
Additionally, Rodriguez shared objective data collected before and after completing the experiment. She reported significant improvements in her lipid panel, including total and LDL cholesterol. Her weight remained stable, with a slight 1-pound reduction from the previous month.
This data indicates that we may be giving too much attention to the negative effects of fast-food and not enough to the positive ones. To discover the most effective and nutritious fast-food meals for weight loss, let's delve into the recommendations of the experts.
A Guide to Ordering Healthier Fast-Food Options
To make healthier choices while ordering fast-food, here are some quick tips to keep in mind while visiting the drive-through:
- Consider setting a daily monetary budget to avoid increasing your order size and calorie intake.
- Choose a lean protein source such as chicken, turkey, or fish to avoid excess fat.
- Request condiments and sauces on the side to control the amount of dressing you consume. For instance, you can ask for a packet of mayo at McDonald's instead of having it spread all over your sandwich.
- Opt for grilled, steamed, or boiled menu items over deep-fried ones to minimize your intake of unhealthy fats.
By incorporating these tips, you can make more balanced fast-food choices that align with your weight loss goals.
Top 10 Fast-Food Meals That Are Healthy for Weight Loss
1) Taco Bell Chicken Power Bowl
PER MEAL: 460 calories, 21 g fat (6 g saturated fat), 1,250 mg sodium, 41 g carbs (8 g fiber, 3 g sugar), 26 g protein
Ashley Krautkramer, RD, CSOWM, CD, CDCES, recommends the Taco Bell Power Menu Bowl as a healthy fast-food choice. This menu item contains 460 calories, 8 grams of fiber, and 26 grams of protein, making it a filling option that can keep you satisfied for hours. Those who prefer a vegetarian option can choose the Power Menu Bowl Veggie, which has 420 calories, 11 grams of fiber, and 12 grams of protein, making it an excellent drive-through choice.
2) Sweetgreen Super Green Goddess
PER MEAL: 490 calories, 25 g fat (4 g saturated fat), 1,141 mg sodium, 47 g carbs (15 g fiber, 16 g sugar), 20 g protein
Sweetgreen is a go-to for Sheri Berger, RDN, CDCES when she wants a nutritious meal on-the-go. According to Berger, nearly every option at Sweetgreen offers a satisfying meal filled with vegetables, lean protein, whole grains, and tasty sauce. She recommends the Super Green Goddess salad for plant-based eaters, which is a hearty dish filled with chickpeas and lentils that offers 20 grams of plant protein and less than 500 calories. For meat-eaters or flexitarians, she suggests the Asparagus and Roasted Salsa Bowl with blackened chicken, warm wild rice, and plenty of vegetables. To keep sodium intake under control, it's best to ask for sauces on the side
3) Chick-fil-A Market Salad
PER MEAL: 540 calories, 31 g fat (6 g saturated fat), 1,010 mg sodium, 41 g carbs (5 g fiber, 26 g sugar), 28 g protein
Wan Na Chun, MPH, RD, recommends the Market Salad with a Grilled Nugget swap as her top choice at fast-food restaurants. The dish is packed with protein, and Chun enjoys the added crunch from the granola and slivered almonds. The salad features berries, which offer natural sweetness and a boost of antioxidants. According to Chun, it's her go-to fast-food salad that's brimming with nutrients and fun textures.
4) Subway 6-inch Turkey Sub
PER MEAL: 270 calories, 4 g fat (1 g saturated fat), 840 mg sodium, 40 g carbs (5 g fiber, 6 g sugar), 22 g protein
Subway offers a convenient option to customize a low-calorie fast-food meal while on the go. By choosing condiments wisely, a 6-inch turkey sub can contain as few as 270 calories. Opting for a 6-inch sub on wheat will provide a good source of both fiber and protein, which are essential nutrients that help keep you feeling full and prevent energy levels from plummeting as the day progresses.
5) CAVA's Greens and Grains Bowl
*The nutritional values of the meal depend on how you assemble your bowl.
According to Mandy Tyler, M.Ed., RD, CSSD, LD, the Grains and Greens Bowl at CAVA is a highly nutritious option. She suggests selecting RightRice, a plant-based rice made from lentils, chickpeas, peas, and rice, and pairing it with a variety of greens, lean protein, and healthy fats from avocado and olives. This meal is not only filling and delicious, but also packed with essential nutrients.
6) Chick-fil-A Grilled Chicken Sandwich
PER MEAL: 390 calories, 12 g fat (2 g saturated fat), 770 mg sodium, 44 g carbs (3 g fiber, 12 g sugar), 28 g protein
For a healthy fast-food choice that can aid in weight loss, Karolin Saweres, MS, RDN, LD recommends Chick-fil-A. According to Saweres, the Grilled Chicken Sandwich is a great option, as it contains only 390 calories. To boost fiber intake and increase satiety, she suggests pairing the sandwich with either the Fresh Fruit Cup or Kale Crunch Salad. Alternatively, for those in need of additional protein, the 5-piece Grilled Chicken Nuggets can be a great option.
7) Chipotle Chicken Bowl
PER CHICKEN BOWL WITHOUT CHEESE AND SOUR CREAM: 570 calories, 13 g fat, 72 g carbs, 45 g protein
Sarah Pflugradt, MS, RDN, CSCS believes that the Chicken Burrito Bowl at Chipotle is an excellent fast-food option for weight loss. This dish contains chicken, brown rice, beans, lettuce, extra salsa, and corn, offering a balanced blend of protein and fiber. Although the sodium content is still high, it is difficult to avoid this issue with any fast-food option. Pflugradt suggests choosing water instead of soda and avoiding extras such as sour cream or queso, which can add extra calories to the meal.
8) Chick-fil-A Chicken Cool Wrap
PER MEAL: 660 calories, 45 g fat (9 g saturated fat), 1,420 mg sodium, 32 g carbs (14 g fiber, 5 g sugar), 43 g protein
For those who are seeking a balanced on-the-go option for weight loss or blood sugar control when eating out, the Cool Wrap from Chick-fil-A is an excellent choice, according to nutrition experts. This wrap contains only 32 grams of total carbohydrates, including 14 grams of fiber, which can help keep you feeling full and satisfied for an extended period. Furthermore, it offers 43 grams of protein from lean chicken, making it an excellent source of this essential nutrient.
9) McDonald's Egg McMuffin
PER MEAL: 310 calories, 13 g fat (6 g saturated fat), 770 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 17 g protein
The McDonald's Egg Muffin is a breakfast classic that can be enjoyed while pursuing weight loss goals. This small but mighty sandwich contains 17 grams of protein, providing a filling and satisfying experience for just 310 total calories. For an even bigger calorie reduction, consider swapping the egg for egg whites, which can bring down the total calorie count to just 280 while still offering an excellent protein source.
10) Arby's Classic Roast Beef Sandwich
PER MEAL: 360 calories, 14 g fat (5 g saturated fat, 0.5 trans fat), 970 mg sodium, 37 g carbs (2 g fiber, 5 g sugar), 23 g protein
With 360 total calories, Arby's knows how to pack a ton of flavor into a balanced meal, and the shaved roast beef delivers a leaner protein option. With 23 grams of protein to boot, this sandwich is sure to tide you over until your next meal.