Fast Food Options When On The Go…

Lets face it, most of us are pretty busy. With everything going on, sometimes its hard to find time to meal prep, or we are just too tired too cook. It happens. There are going to be days where you just want to grab something fast on the way home for your family. But that doesn’t mean we have to over eat or break our diets. We can still eat healthy. Its best to know ahead of time what you are going to for dinner. So you and your family want to eat subway or burger king you know what you will order ahead of time. These tips and information is only for the main meal, not for the sides or drink. I would recommend to either fruit or vegetables for a side and to just drink water. Always choose grilled over breaded.

• Low in calories: For lunch, that means about 500 calories or less.
• Protein, to help you build muscles: Each of these meals has at least 10 grams of protein (ideally more!).
• Low in sodium (or at least not HIGH in sodium): We aimed for less than 1,000 milligrams of sodium per meal (which is high already, yes). Unfortunately some of the options are a bit higher than that — for anyone with high blood pressure, these are definitely not ideal.
• Low in sugar (or at least not HIGH in sugar): Each of these meals has less than 20 grams of sugar.
• No trans fat: Trans fats are related to heart disease, so each of these meals comes with 0 grams trans fat.

 

Mcdonald’s:

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Artisan Grilled Chicken Sandwich
360 calories
32 g protein
6 g fat (1.5 g saturated, 0 g trans)
930 mg sodium
43 g carbohydrates (3 g fiber, 11 g sugars)

Chicken McNuggets (6 piece) With Honey Mustard Sauce (1 package)
340 calories
13 g protein
22 g fat (3.5 g saturated, 0 g trans)
655 mg sodium
24 g carbohydrates (2 g fiber, 5 g sugars)

 

Subway:

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Six-inch Turkey Breast Sub on 9-Grain Wheat with Swiss Cheese, Banana Peppers, Cucumbers, Green Peppers, Lettuce, Spinach, Tomatoes, Avocado, and Vinegar dressing
390 calories
23 g protein
14 g fat (4 g saturated, 0 g trans)
720 mg sodium
49 g carbohydrates (8 g fiber, 7 g sugar)

Six-inch Veggie Sub on 9-Grain Wheat with Provolone, Cucumbers, Green Peppers, Lettuce, Red Onions, Spinach, Tomatoes, Avocado, and Olive Oil Blend Dressing* (vegetarian)
380 calories
13 g protein
17 g fat (4.5 g saturated, 0 g trans)
410 mg sodium
47 g carbohydrates (8 g fiber, 7 g sugar)

Taco Bell:

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Six-inch Turkey Breast Sub on 9-Grain Wheat with Swiss Cheese, Banana Peppers, Cucumbers, Green Peppers, Lettuce, Spinach, Tomatoes, Avocado, and Vinegar dressing (pictured, but without modifications)
390 calories
23 g protein
14 g fat (4 g saturated, 0 g trans)
720 mg sodium
49 g carbohydrates (8 g fiber, 7 g sugar)

Six-inch Veggie Sub on 9-Grain Wheat with Provolone, Cucumbers, Green Peppers, Lettuce, Red Onions, Spinach, Tomatoes, Avocado, and Olive Oil Blend Dressing* (vegetarian)
380 calories
13 g protein
17 g fat (4.5 g saturated, 0 g trans)
410 mg sodium
47 g carbohydrates (8 g fiber, 7 g sugar)

Burger King:

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BK VEGGIE Burger* (pictured) (vegetarian)
390 calories
21 g protein
16 g fat (2.5 g saturated, 0 g trans)
900 mg sodium
44 g carbohydrates (5 g fiber, 9 g sugar)

Chicken BLT Garden Fresh Salad with TENDERGRILL and dressing
440 calories
33 g protein
29 g fat (8 g saturated, 0 g trans)
1,080 mg sodium
11 g carbohydrates (3 g fiber, 5 g sugar)

Hardee’s:

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1/4-Lb Low Carb Little Thickburger
220 calories
15 g protein
15 g fat (6 g saturated)
590 mg sodium
6 g carbohydrates (3 g fiber, 4 g sugar)

Veg’ It — Modified Thickburger Without Mayo* (vegetarian)
470 calories
11 g protein
24 g fat (6 g saturated)
1,130 mg sodium
56 g carbohydrates (3 g protein, 14 g sugar)

Chik-Fil-A:

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Grilled Chicken Cool Wrap
340 calories
36 g protein
13 g fat (5 g saturated, 0 g trans)
900 mg sodium
30 g carbohydrates (15 g fiber, 3 g sugar)

Grilled Chicken Sandwich
320 calories
30 g protein
5 g fat (2 g saturated)
800 mg sodium
40 g carbohydrates (3 g fiber, 7 g sugar)]

Panera Bread:

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Roasted Turkey and Avocado BLT on Sourdough (whole sandwich)
510 calories
37 g protein
19 g fat (3.5 g saturated, 0 g trans)
60 g carbohydrates (6 g fiber, 3 g sugar)
960 mg sodium

Power Kale Caesar Salad With Chicken (half salad) With Half-Size Caesar Dressing
340 calories
21 g protein
25 g fat (7.5 g saturated, 0 g trans)
615 mg sodium
7 g carbs (1 g fiber, 1 g sugar)

 

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