Sometimes I’m too busy to go grocery shopping, prepare meals, or cook at home, so I stop at the drive-thru. As a nutritionist, I’ve run into situations like this many times, but it’s not the end of the world.
Small, sustainable changes are the key to a healthy diet. You don’t have to quit fast food cold turkey. (Of course, Chick-fil-A and Taco Bell have healthy menu options.)
You want to look for a balance of protein, complex carbs, fiber, and healthy fats.
Here are my top 5 fast food orders:
1. Panda Express Plate
What I order: Black Pepper Angus Steak, Super Greens, Brown Rice Half Order, Chili Sauce
price: $12.65*
Nutrition Facts Table:
Angus steak is a great source of protein. Steamed broccoli, kale and cabbage are also nutritious and satisfying without packing calories.
If you’re a “volume eater,” or someone who needs to consume a lot of food to feel full, I recommend doubling your veggies.
2. Taco Bell’s Power Menu Bowl
What I order: Grilled chicken and jalapeno pepper power menu bowl
price: $7.99*
Nutrition Facts Table:
This order has a delicious mix of rice, chicken, beans, guacamole, sour cream and vegetables. The portions are large, so you will feel full even if you don’t eat all of them.
I usually pair my meals with bottled water or low calorie drinks. If you’re a fan of the refreshing soft drink Baja Blast, Taco Bell also has zero sugar options.
3. Panera Duet from Panera Bread
What I order: Half order of Napa almond chicken salad sandwich and 10 kinds of vegetable soup
price: $12.61*
Nutrition Facts Table:
This sandwich features antibiotic-free chicken, diced celery, seedless red grapes, almonds, tomatoes and salad on freshly baked bread.
Vegetable soup is low in calories and high in nutrients, so if you’re full of volume, you can eat it in a bowl instead of a cup.
4. Chick-fil-A Spicy Southwest Salad
What I order: Spicy Southwest salad with a small side of grilled nuggets and waffle fries
price: $13.68*
Nutrition Facts Table:
This salad is packed with protein, leafy greens, fiber and healthy fats. I sometimes eat some French fries. If you want to monitor your sodium intake, you can ask them to limit their salt intake.
Eat the salad at the beginning of your meal and make sure there’s enough space on the entire plate before eating the waffle fries.
5. Jimmy John’s Turkey Tom
What I order: Turkey Tom on nine wheat bread with lettuce, tomato, cucumber, hot pepper, EZ mayonnaise, mustard and oregano
price: $10.34*
Nutrition Facts Table:
- Turkey Tom on Wheat (per serving): 610 calories. 2.5 grams saturated fat; 25 grams total fat; 31 grams protein; 62 grams total carbohydrates. 5 grams of fiber; 10 grams of sugar; 1,080 milligrams of sodium
A simple sandwich with mayonnaise, lettuce and tomato. I always add vegetables to increase the nutritional value.
I also replace regular white bread with Jimmy John’s 9 Grain Wheat Bread. Wheat bread is slightly higher in calories, but the extra fiber keeps me full longer. Add guacamole or olive oil.
*New York City prices according to restaurant website at time of publication.
Summer Club I am a nutritionist and nutritionist based in Chicago.follow her tick tock When Instagram.
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