Here's a list of some of the better choices at various fast food restaurants. I tried to keep the calories below 300, in general, and I highlighted the best choices at each restaurant. Just for fun, I also listed some of the worst choices.
Remember that even though these foods are the lower calorie choices, they still aren't always ideal. This list is just for those of you who find yourself in a situation that "requires" you to eat fast food. Basically, it's the lesser of the evils. However, there were actually some pretty healthy salads at many of the restaurants, and Subway got a gold star for quality food choices.
If you often end up at a fast food restaurant, you may want to print the list for that restaurant and keep it in your car. There may be options that you don't often think to order, like soup or chili.
Here is the list:
Arby’s
Regular roast beef 320/2 Hot ham n cheese 304/1 Ham n Swiss melt 275/1 Arby’s melt 302/2 Santa Fe Salad with grilled chicken (w/out dressing) 305/6 Martha’s Vineyard Salad (w/out dressing) 277/5 (Light Buttermilk ranch dressing has 112/1)
What not to eat: Sausage gravy biscuit 960/1
Bruegger’s Bagels
Honey grain bagel 330/5 Plain bagel 320/4 Whole wheat bagel (eat half) whole: 390/9 Garden veggie light cream cheese 90/0 Herb and garlic light cream cheese 90/0 Caesar salad (with dressing) 270/2 Chicken spaeztle soup 120/1 Chicken wild rice soup 260/1 *All of the soups are below 300 calories per serving, and most have fiber
What not to eat: Cuban chicken bagel sandwich 680/4 or peanut butter cookie 590/3
Burger King
BK veggie burger (w/out mayo) 340/7 Side garden salad (w/out dressing or croutons) 15/1 Tendergrill chicken garden salad (w/out dressing or croutons, with GRILLED chicken, not crispy) 240/4 Garden salad (no chicken, w/out dressing or croutons) 90/3 Light Italian dressing 120/0 Fat free Ranch dressing 60/2 Croissan’wich egg and cheese 300/0 Tacos (2) 330/5 Chili 190/5
What not to eat: Triple Whopper sandwich 1130/3, BK quad stacker 1000/1
Carl’s Junior
Charbroiled BBQ chicken sandwich 290/2 Plain potato w/out margarine 290/6 Charbroiled chicken salad to go 200/4 Garden salad to go 50/2 Fat free Italian dressing 15/0 Fat free French dressing 60/.5 Scrambled eggs 180/0
What not to eat:Six dollar burger 940/3
Cold Stone
Get the “like it” size of Sinless Sorbet, with some berries on it: about 225/1
What not to eat: PB&C shake “Love it” size 1690/8
Costco
Strawberry smoothie 300/2 Tropical smoothie 270/2
What not to eat: Chicken Caesar salad 800/6, Chicken bake 810/2
Dairy Queen
Grilled chicken sandwich 340/2 House salad entrée 120/4 Grilled chicken salad (w/out dressing or croutons) 240/4 Side salad (w/out dressing or croutons) 60/2 Wishbone fat free Italian dressing 25/0 Fat free honey mustard dressing 50/0 (Any of their fat-free dressings are great- about 20-30 cals each) Ham and egg biscuit sandwich (no cheese) 320/1 (cheese adds 50 cals)
What not to eat: Chocolate chip cookie dough blizzard, large 1320/0
Jack in the Box
Chicken fajita pita 300/3 Southwest pita 230/3 Regular beef taco 160/2 Breakfast Jack 290/1 Side salad 157/2
What not to eat: Chocolate malted crunch ice cream shake, large 1450/2, Bacon ultimate cheeseburger 1100/2
McDonald’s
Southwest salad w/ grilled chicken 320/7 Southwest salad w/out chicken 140/6 Newman’s Own creamy southwest dressing 100/0 Egg Mcmuffin 300/2 Scrambled eggs 190/0 Any salad with grilled chicken is about 300 calories or less. Just don’t order “crispy” chicken. Newman’s Own low fat balsamic vinaigrette 40/0 Newman’s Own low fat family recipe Italian dressing 60/0 Filet o’ fish without tartar sauce 310/1 (tartar sauce adds 90 cals) McChicken sandwich w/out mayo 320/1 (The premium grilled chicken sandwiches are all around 400+ cals) 6 piece chicken nuggets 250/0 Barbecue sauce 45/0 Sweet n’ sour sauce 50/0 Grilled chicken snack wrap with honey mustard 260/1 Grilled chicken snack wrap with ranch 270/1 Broccoli cheese soup 180/0 Chicken noodle soup 100/0 Cream of potato soup 190/0 Italian wedding soup 150/1 Vegetable beef soup 120/4 Fruit n’ yogurt parfait 160/1 Fruit n’ yogurt parfait without granola 130/0 Apple dippers w/ lowfat caramel dip 100/0 Apple dippers (w/out dip) 35/0 Kiddie cone 45/0
What not to eat: Deluxe breakfast 1220/4, Double quarter pounder with cheese 730/3, McFlurry with M&Ms, 16 oz size 910/2
Subway
(subs listed are 6”, with wheat bread and all the veggies) Ham 290/4 Oven roasted chicken breast 330/5 Roast beef 290/4 Club 320/4 Sweet onion chicken teriyaki 370/4 Turkey breast 280/4 Turkey breast and ham 290/4 Veggie delite 230/4
Ham deli sandwich 210/3 Roast beef deli sandwich 220/3 Turkey breast deli sandwich 210/3
Turkey breast wrap 190/9
(salads listed are without dressing or croutons) Grilled chicken and baby spinach salad 140/4 Subway club salad 160/4 Veggie delite salad 60/4 Fat free Italian dressing 35/0
Honey mustard ham and egg breakfast wrap 230/8 Western w/cheese breakfast wrap 210/8
Brown and wild rice soup with chicken 230/1 Chicken and dumpling soup 140/1 Chili con carne 340/10 Cream of broccoli soup 140/4 Cream of potato soup with bacon 220/5 Golden broccoli soup 180/4 Minestrone soup 90/3 New England style clam chowder 150/2 Roasted chicken noodle soup 90/1 Spanish style chicken soup with rice 110/1 Tomato garden vegetable soup with rotini 90/3 Vegetable beef soup 100/3
What not to eat: Meatball double meat 6” sub 860/10, Apple pie 245/1
What not to eat: Grilled “stuft” burrito, beef 720/7, Fiesta taco salad with shell 820/12, Nachos “belgrande” 790/10
*Disclaimer: I can not assure you of the accuracy of this list. I found all of the information online. You should probably verify the information with the restaurant before ordering.
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