5 Healthy Meals At McDonald’s, Taco Bell, Burger King, and More
If you think you were a brat as a kid, wait ‘till you get a load of this.
My brother was a Whopper fan. I much preferred Wendy's chicken nuggets, and I lived to dip my fries in a Frosty.
Burger King didn’t have Frosties. Wendy’s didn’t have Whoppers. My parents didn’t have near enough Advil to deal with the headaches from trying to make their annoying kids happy. So you know what they did?
About once a week for years, they would take us to both establishments for one dinner. Our stubbornness was exceeded only by Mom and Dad’s patience and selflessness. I had two thoughts reflecting on this:
There is an approximately 0% chance I will drive to two fast food chains to please my future kids. If they’re not interested in the protein oatmeal I serve for dinner, they can march their tiny, hypothetical butts straight to bed.
Most of my online fitness clients need to eat fast food when they’re on the road. I should put something together to help them make better choices.
What if I told you that within the bustling menus of McDonald’s, Taco Bell, Burger King, Wendy's, and Subway, there lie options that can actually fuel your body with balanced nutrition?
Yes, you read that right.
Today, we're cutting through the grease and getting straight to the good stuff—identifying the five healthiest meals at each of these popular fast-food joints.
DISCLAIMER - This post is sponsored by McDonald’s. I get a free McNugget for every click.
(Just kidding. I’m Team Wendy’s until I die).
Selection Criteria
To pick the healthiest meals at these fast-food giants, I didn't just rely on guesswork or hearsay. Oh no.
I set strict criteria to ensure that each meal meets our standards for balanced nutrition. Here's what I looked for:
Protein Power: Protein is essential for muscle repair and satiety, so I prioritized meals with a generous serving of this macronutrient.
Sugar Slayers: Added sugars can wreak havoc on your health, so I sought out options with minimal or no added sugars.
Calorie Consciousness: I kept an eye on overall calorie content to ensure that each meal won't blow your daily intake out of the water.
Fat Factor: While some fats are beneficial, I aimed for meals that are lower in unhealthy fats to support heart health.
Sodium Sensibility: Excessive sodium intake can lead to bloating and some with high blood pressure need to watch their intake, so I favored meals with moderate sodium levels.
I (with the help of a little friend I like to call Mr. Chat GPT) navigated the menus of McDonald’s, Taco Bell, Burger King, Wendy's, and Subway to unearth the healthiest choices that won't leave you feeling like you've compromised on taste or satisfaction.
The Healthiest Meals at McDonald’s
When you think of McDonald's, "healthy" might not be the first word that comes to mind. But fear not, health-conscious eater, because Mickey D's has some surprisingly nutritious options up its sleeve.
Here are the top five meals at McDonald’s that will leave you feeling satisfied and guilt-free:
Grilled Chicken Sandwich:
Calories: Around 380
Protein: Approximately 36 grams
Fat: About 9 grams
Carbs: Around 42 grams
High in protein, low in added sugar.
Southwest Grilled Chicken Salad:
Calories: Around 350 (without dressing)
Protein: Approximately 37 grams
Fat: About 11 grams
Carbs: Around 27 grams
High in protein, no added sugar.
Egg White Delight McMuffin:
Calories: Around 250
Protein: Approximately 18 grams
Fat: About 7 grams
Carbs: Around 30 grams
Lower in fat, no added sugar.
Premium Caesar Salad with Grilled Chicken:
Calories: Around 190 (without dressing)
Protein: Approximately 28 grams
Fat: About 6 grams
Carbs: Around 8 grams
High in protein, no added sugar.
Fruit 'N Yogurt Parfait:
Calories: Around 150
Protein: Approximately 4 grams
Fat: About 2 grams
Carbs: Around 30 grams
Low in added sugar, provides some protein.
The Healthiest Meals at Taco Bell
Taco Bell is known for its indulgent, cheesy, and sometimes over-the-top creations. But amidst the sea of burritos and nachos, there are hidden treasures that can satisfy your cravings without compromising your health.
Here are the top five meals at Taco Bell that will keep you on track:
Chicken Power Bowl:
Calories: Around 470
Protein: Approximately 26 grams
Fat: About 19 grams
Carbs: Around 52 grams
High in protein, low in added sugar.
Veggie Power Menu Bowl:
Calories: Around 430
Protein: Approximately 13 grams
Fat: About 16 grams
Carbs: Around 61 grams
No added sugar, provides fiber and nutrients.
Power Menu Bowl - Veggie:
Calories: Around 450
Protein: Approximately 17 grams
Fat: About 18 grams
Carbs: Around 61 grams
High in protein, no added sugar.
Fresco Soft Taco - Shredded Chicken:
Calories: Around 140
Protein: Approximately 10 grams
Fat: About 3 grams
Carbs: Around 17 grams
Lower in fat, no added sugar.
Fresco Soft Taco - Beef:
Calories: Around 160
Protein: Approximately 11 grams
Fat: About 6 grams
Carbs: Around 16 grams
Lower in fat, no added sugar.
The Healthiest Meals at Burger King
Burger King is renowned for its flame-grilled burgers and indulgent treats, but don't be fooled—there are healthier options hidden among the crave-worthy classics.
Here are the top five meals at Burger King that won't leave you feeling weighed down:
Grilled Chicken Sandwich:
Calories: Around 370
Protein: Approximately 36 grams
Fat: About 7 grams
Carbs: Around 44 grams
High in protein, low in added sugar.
Garden Grilled Chicken Salad:
Calories: Around 240 (without dressing)
Protein: Approximately 33 grams
Fat: About 7 grams
Carbs: Around 9 grams
High in protein, no added sugar.
Whopper Jr. Sandwich:
Calories: Around 310
Protein: Approximately 15 grams
Fat: About 18 grams
Carbs: Around 26 grams
Lower in fat, no added sugar.
Side Salad:
Calories: Around 20 (without dressing)
Protein: Approximately 1 gram
Fat: About 0 grams
Carbs: Around 4 grams
No added sugar, provides some fiber.
Oatmeal:
Calories: Around 170
Protein: Approximately 4 grams
Fat: About 3 grams
Carbs: Around 32 grams
Low in added sugar, provides some protein and fiber.
The Healthiest Meals at Wendy's
Wendy's is famous for its square burgers and hearty chili, but did you know that there are healthier options hiding in plain sight on its menu?
Here are the top five meals at Wendy's that will keep you feeling satisfied without sacrificing your health:
Grilled Chicken Wrap:
Calories: Around 270
Protein: Approximately 20 grams
Fat: About 10 grams
Carbs: Around 25 grams
High in protein, low in added sugar.
Apple Pecan Chicken Salad:
Calories: Around 360 (without dressing)
Protein: Approximately 31 grams
Fat: About 14 grams
Carbs: Around 28 grams
No added sugar, provides protein and nutrients.
Ultimate Chicken Grill Sandwich:
Calories: Around 370
Protein: Approximately 34 grams
Fat: About 7 grams
Carbs: Around 44 grams
High in protein, no added sugar.
Parmesan Caesar Chicken Salad:
Calories: Around 440 (without dressing)
Protein: Approximately 40 grams
Fat: About 19 grams
Carbs: Around 20 grams
High in protein, no added sugar.
Small Chili:
Calories: Around 170
Protein: Approximately 15 grams
Fat: About 5 grams
Carbs: Around 16 grams
Low in added sugar, provides protein and fiber.
The Healthiest Meals at Subway
Subway has long been hailed as a healthier fast-food option, thanks to its customizable sandwiches and fresh ingredients. But which options truly stand out as the healthiest choices?
Let's uncover the top five meals at Subway that will keep you feeling fueled and fit:
Veggie Delite Salad:
Calories: Around 60 (without dressing)
Protein: Approximately 3 grams
Fat: About 0 grams
Carbs: Around 12 grams
No added sugar, provides fiber and nutrients.
Turkey Breast Sandwich on Whole Grain Bread:
Calories: Around 290
Protein: Approximately 18 grams
Fat: About 4 grams
Carbs: Around 46 grams
High in protein, low in added sugar.
Oven Roasted Chicken Salad:
Calories: Around 140 (without dressing)
Protein: Approximately 16 grams
Fat: About 3.5 grams
Carbs: Around 9 grams
High in protein, no added sugar.
Black Forest Ham Sandwich on Whole Grain Bread:
Calories: Around 290
Protein: Approximately 18 grams
Fat: About 4 grams
Carbs: Around 46 grams
Lower in fat, no added sugar.
Rotisserie-Style Chicken Salad:
Calories: Around 140 (without dressing)
Protein: Approximately 14 grams
Fat: About 3.5 grams
Carbs: Around 10 grams
High in protein, no added sugar.
You Can Stay on Track Eating Fast Food
From grilled chicken sandwiches to hearty salads and wraps, fast food doesn't have to be synonymous with unhealthy eating. With a little bit of menu savvy and an eye for nutritious options, you can enjoy a satisfying meal on the go without compromising your well-being.
Your body will thank you for fueling it with the nutrients it needs to thrive, and you can enjoy your meal knowing that you've made a smart choice for your health.
I could end the article there, but I have three more important things to say.
If you enjoy fast food in moderation (as an occasional treat), don’t worry about these tips. If you get a Big Mac once or twice a month because you’re ba da bu bu bu baaaaa, lovin’ it, no big deal. If you’re trying to stay on track and fast food is consistently your only option, keep this list in mind.
You can eat fast food (even the less healthy options) for every meal and still lose fat and improve your health. Don’t believe me? Check out stories like Kevin’s, a 56 year old who lost 21 pounds in 21 days eating nothing but McDonald’s. Fat loss comes down to eating fewer calories than you burn.
If you need help figuring out what to eat from restaurants, email me any time. Something like, “John, I’m on the road and need the healthiest options from Chili’s. Can you give me some ideas?” I’m always happy to help!
Here's to enjoying fast food without sacrificing nutrition. Cheers to your health!
Best,
John
P.S. I’ve never had such a strong urge to drink my body wash.
I wanted the Thin Mints, but Kelly said, “Ew, I don’t want to smell like Thin Mints.” I actually thought Thin Mints was the most sensible body wash scent - especially compared to butter cookie and Samoas - but I try to pick my battles wisely.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
