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I’m sure this happens to A LOT of us! 

We forget to grab and take our prepared meals with us OR we just don’t have time to prepare it at all!

Here’s a list of healthier options you can choose when you find yourself having to dine out or there is no other choice but to grab fast food!

We hope you find this helpful! We’ve done our research and came up with a list of foods, drinks and snacks that will help you keep your goals in check and save you a lot of calories, fat and sugar. Keep in mind that a lot of fast foods will contain sodium – so wherever possibly it’s a good idea to ask for no added salt.

McDonalds

Egg McMuffin

Calories: 290                      

Protein 16

Fat: 11                  

Carbohydrates: 29

Chipotle Chicken Snack Wrap with Grilled Chicken with a Side Garden Salad

Calories: 270                     

Protein 18                           

Fat: 8                    

Carbohydrates: 32

Greek Salad with Grilled Chicken

Calories: 280                      

Protein: 27                         

Fat: 12                  

Carbohydrates: 17

Small Non-Fat Cappuccino

Calories: 50                        

Protein: 6                            

Fat: 0                    

Carbohydrates: 8

Starbucks

Chicken Santa Fe Panni

Calories: 360                      

Protein: 25                         

Fat: 14                  

Carbohydrates: 33

Ham and Cheese Savory Foldover

Calories: 250                      

Protein: 13                         

Fat: 11                  

Carbohydrates: 24

Whole Grain Oatmeal with Nut Medley only

Calories: 260                      

Protein: 7                            

Fat: 12.5              

Carbohydrates: 30

Seasonal Fruit Cup

Calories: 80                        

Protein: 1                            

Fat: 0                    

Carbohydrates: 20

Short Caffè Misto

Calories: 35                        

Protein: 4                            

Fat: 0                    

Carbohydrates: 5

Tim Hortons

Plain Oatmeal

Calories: 160                      

Protein: 5                            

Fat: 2.5                

Carbohydrates: 32

Vanilla or Strawberry Greek Yogurt with Mixed Berries and Almond Granola

Calories: 270                      

Protein: 15                         

Fat: 5                    

Carbohydrates: 40

Joey’s

Blue Cheese Sirloin

Calories: 330                      

Protein: 40                        

Fat: 16                   

Carbohydrates: 3

Swiss Chalet

Quarter Chicken Dinner (white meat, no skin, garden salad with raspberry vinaigrette dressing on the side and a multi-grain roll without the butter)

Calories: 390                

Protein: 52                        

Fat: 6                      

Carbohydrates: 26

Moxie’s

7oz Sirloin (only) and ask for steamed vegetables on the side or a side salad with balsamic vinegar.

Calories: 420

BONUS TIP!

There are some foods on the menu that may sound like a healthy alternative, but in reality, they are actually a lot worse. For example:

Moxie’s Caesar Salad with Grilled Chicken has 800 calories

and Joey’s Farmers Market Chicken Salad has 730 calories with 52g of fat!