Fast Food Guide

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Fast Food Guide

General Eating Out Tips

Protein Choices

  • Look for “loin” and “round” cuts for leaner beef and pork (sirloin, tenderloin, eye of round).

  • Choose grilled, baked, roasted, or broiled proteins over fried.

  • Seafood (grilled salmon, tuna, cod, shrimp) is often a great option.

  • For poultry, choose grilled chicken or turkey breast; avoid skin-on and deep-fried options.

  • Plant-based protein options include beans, lentils, tofu, and edamame in bowls, salads, or stir-fries.

Menu Hacks

  • Swap sides: choose salad, steamed veggies, or fruit instead of fries or chips.

  • Ask for double protein for a small upcharge to improve macros.

  • Request sauces and dressings on the side to control calories and sugar.

  • Skip extra cheese and heavy cream sauces if they do not fit your goals; use avocado or salsa for flavor.

Breakfast & Fast-Casual Tips

  • At breakfast spots: order eggs or egg whites with veggies and lean meats like turkey bacon or Canadian bacon.

  • At sandwich/burger shops: choose whole-grain bread or a lettuce wrap.

  • At Mexican restaurants: fajitas, grilled tacos, and burrito bowls with beans and veggies are great options.

  • At Asian restaurants: steamed or stir-fried dishes with chicken, shrimp, or tofu and lighter sauces are often good choices.

Smart Ordering Mindset

  • Think “protein + produce” when you scan the menu.

  • Watch portions—restaurant serving sizes are often large. Share or box half your meal.

  • Stay hydrated with water and opt for zero-calorie or low-calorie drink options when possible.

Drinks

  • Choose diet or zero-sugar sodas if you enjoy them.

  • In coffee drinks, opt for sugar-free syrups and nonfat or non-dairy milks when helpful, and skip whipped cream.

Premium Nutrition: Eating Out Guide

Eating out does not have to derail your goals. Use this guide to quickly find higher-protein, more balanced options when you are on the go.
 Focus on:

  • Protein first

  • Produce (veggies and fruit)

  • Smart carbs and fats that fit your day

Coffee Shops & Breakfast On-the-Go

Starbucks

What to Order

  • Spinach, Feta, and Egg White Wrap

    • Macros: Calories 290 | Protein 20g | Carbs 34g | Fat 8g l Fiber 3g

  • Egg Whites and Roasted Red Pepper Egg Bites 

    • Macros: Calories 170 | Protein 12g | Carbs 11g | Fat 8g l Fiber 1g

  • Turkey Bacon, Cheddar, and Egg White Sandwich

    • Macros: Calories 230 | Protein 17g | Carbs 28g | Fat 5g l Fiber 3g

Coach Favorites (Drinks)
 Use sugar-free syrups and lighter milk options (nonfat, almond, or oat when available).

  • Lexi G’s Favorite: Black coffee with Caramel Latte Level 1 added in 

    • Approx. Macros: Calories 130 | Protein 23g | Carbs 2g | Fat 2g

  • Michan’s Favorite: Iced Caramel Macchiato–style drink

    Order: Grande iced coffee with 2 pumps caramel, 3 pumps sugar-free vanilla, light caramel drizzle, splash of half and half

    • Approx. Macros: Calories 90 | Protein 1g | Carbs 11g | Fat 4g

  • Libby’s Favorite: Grande skinny caramel latte 

    • Approx. Macros: Calories 130 | Protein 12g | Carbs 19g | Fat 0g

  • Lexi G’s Favorite: Vanilla sweet cream cold brew, made with sugar-free vanilla

    • Approx. Macros: Calories 90 | Protein 1g | Carbs 9g | Fat 6g
  • Keely's Favorite: Iced Shaken Espresso, almond milk, 1 pump mocha sauce, 1 pump sugar free caramel 
    •  Approx. Macros: Calories 105 | Protein 3g | Carbs 12g | Fat 3g
  • Leslie's Favorite: Strawberry Acai Refresher Tall
    • Approx. Macros: Calories 100 | Protein 1g | Carbs 23g | Fat 0g
  • Alexis's Favorite: Strawberry Pink Drink
    •  Approx. Macros: Calories 120 | Protein 0g | Carbs 30g | Fat 3g

Scooter's

  • Iced Latte w/ Almond or Oat Milk
    • Macros: Calories 70 | Protein 6g | Carbs 8g | Fat 2g | Fiber 0g
  • Sugar-Free Caramel or Vanilla Latte
    • Macros: Calories 80 | Protein 6g | Carbs 8g | Fat 2g | Fiber 0g
  • Tomato and Feta Omelette Bites
    • Macros: Calories 260 | Protein 13g | Carbs 9g | Fat 20g | Fiber 1g
  • Everything Bagel Sandwich
    • Macros: Calories 390 | Protein 19g | Carbs 33g | Fat 21g | Fiber 1g

McDonald’s

  • Egg McMuffin

    • Macros: Calories 287 | Protein 17g | Carbs 27g | Fat 12g l Fiber 1g

  • 6-Piece McChicken (nuggets)

    • Macros: Calories 250 | Protein 14g | Carbs 15g | Fat 15g l Fiber 1g

  • Snack Wrap

    • Macros: Calories 290 | Protein 17g | Carbs 31g | Fat 22g l Fiber 1g

Dunkin’

  • Turkey Sausage Wake-Up Wrap

    • Macros: Calories 240 | Protein 11g | Carbs 15g | Fat 15g l Fiber 1g

  • Turkey Sausage, Egg, and Cheese on English Muffin

    • Macros: Calories 470 | Protein 23g | Carbs 39g | Fat 25g l Fiber 2g

Tropical Smoothie Cafe

  • Chocolate PB Protein (modified)
    • Order it like this: no turbinado, extra protein, light PB, water or almond milk
    • Macros: Calories 400 | Protein 35g | Carbs 30g | Fats 12g | Fiber 3g
  • Supergreen Caeser Salad w/ Chicken
    • Macros: Calories 400 | Protein 35g | Carbs 15g | Fats 20g | Fiber 4g
  • Chicken Wrap (Buffalo / Baja / Thai)
    • Order it like this: No wrap (make it a bowl), light cheese, sauce on side, extra chicken
    • Macros: Calories 400 | Protein 35g | Carbs 20g | Fats 15g | Fiber 3g
  • Greek Yogurt Bowl (ask for light granola)
    • Macros: Calories 250 | Protein 22g | Carbs 25g | Fats 5g | Fiber 2g

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Fast Food & Drive-Thru Options

Taco Bell

  • Chicken Soft Taco with Extra Chicken

    • Macros: Calories 205 | Protein 20g | Carbs 17g | Fat 6g l Fiber 2g

  • Cantina Chicken Bowl with Extra Chicken

    • Macros: Calories 525 | Protein 32g | Carbs 44g | Fat 25g l Fiber 8g

    • Note: Ask for half rice/half beans to decrease carbs if needed.

Burger King

  • Ham, Egg, and Cheese Croissan’wich

    • Macros: Calories 392 | Protein 20g | Carbs 30g | Fat 23g l Fiber 2g

  • 8-Piece Chicken Fries

    • Macros: Calories 220 | Protein 13g | Carbs 16g | Fat 12g l Fiber 1g

  • Whopper Jr.

    • Macros: Calories 330 | Protein 15g | Carbs 30g | Fat 19g l Fiber 2g

Wendy’s

  • Parmesan Caesar Salad (dressing on the side)

    • Macros (salad only): Calories 290 | Protein 32g | Carbs 13g | Fat 12g l Fiber 4g

    • Dressing: Calories 240 | Protein 2g | Carbs 2g | Fat 25g

  • Apple Pecan Salad (dressing on the side)

    • Macros (salad only): Calories 450 | Protein 32g | Carbs 28g | Fat 24g l Fiber 6g

    • Dressing: Calories 90 | Protein 0g | Carbs 16g | Fat 3g 

  • Grilled Chicken Wrap

    • Macros: Calories 420 | Protein 28g | Carbs 41g | Fat 16g l l Fiber 4g

  • Chili

    • Macros: Calories 280 | Protein 19g | Carbs 24g | Fat 12g l Fiber 7g

Chick-fil-A

  • Grilled Nuggets (12-count)

    • Macros: Calories 200 | Protein 38g | Carbs 2g | Fat 5g l Fiber 0g

  • Cool Wrap

    • Macros: Calories 660 | Protein 43g | Carbs 32g | Fat 45g l Fiber 16g

  • Market Salad

    • Macros: Calories 550 | Protein 28g | Carbs 42g | Fat 31g l Fiber 5g

  • Grilled Chicken Sandwich

    • Macros: Calories 390 | Protein 28g | Carbs 45g | Fat 11g l Fiber 4g 

    • Tip: Swap fries for a medium fruit cup (Calories 70 | Protein 1g | Carbs 16g | Fat 0g l Fiber 3g).

Dressings

  • Honey Roasted BBQ

    • Calories 60 | Protein 0g | Carbs 3g | Fat 5g

  • Fat-Free Honey Mustard

    • Calories 90 | Protein 0g | Carbs 22g | Fat 0g

  • Light Balsamic Vinaigrette

    • Calories 80 | Protein 0g | Carbs 10g | Fat 4g

  • Light Italian

    • Calories 25 | Protein 0g | Carbs 3g | Fat 1g

Sonic Drive-In

  • Jr. Double Cheeseburger

    • Macros: Calories 500 | Protein 23g | Carbs 29g | Fat 32g l Fiber 2g

  • Jr. Chicken Sandwich

    • Macros: Calories 450 | Protein 16g | Carbs 42g | Fat 24g l Fiber 2g

  • Jr. Breakfast Burrito with Sausage

    • Macros: Calories 280 | Protein 12g | Carbs 22g | Fat 16g l Fiber 2g

  • Jr. Breakfast Burrito with Bacon

    • Macros: Calories 270 | Protein 13g | Carbs 22g | Fat 14g l Fiber 2g

Favorites (Drinks/Water)

  • Michan’s Favorite Water: Large water with raspberry, sugar-free peach, and strawberry add-ins

    • Approx. Macros: Calories 95 | Protein 0g | Carbs 24g | Fat 0g

  • Lexi G’s Favorite Water: Large water with raspberry, sugar-free peach, and lemon

    • Approx. Macros: Calories 60 | Protein 0g | Carbs 16g | Fat 0g

  • Michan’s Favorite Soft Drink: Large Diet Dr Pepper with vanilla and diet cherry flavoring

    • Approx. Macros: Calories 70 | Protein 0g | Carbs 18g | Fat 0g

  • Lexi J’s Favorite Soft Drink: Coke Zero with vanilla and diet cherry flavoring

    • Approx. Macros: Calories 70 | Protein 0g | Carbs 18g | Fat 0g

  • Libby's Favorite Soft Drink: Diet Cherry Limeade 

    • Approx. Macros: Calories 0

  • Alexis's Favorite Soft Drink: Diet Cherry Limeade 

    • Approx. Macros: Calories 0

  • Leslie's Favorite Soft Drink: Zero Sugar Sprite with strawberry and lemon

    • Approx. Macros: Calories 12 | Protein 0g | Carbs 3g | Fat 0g

  • Keely's Favorite Soft Drink: Diet Coke with diet cherry and vanilla flavoring 

    • Approx. Macros: Calories 70 | Protein 0g | Carbs 18g | Fat 0g

Dairy Queen

  • 3pc Chicken Strip Meal Deal
    • Macros: Calories 430 | Protein 19g | Carbs 41g | Fat 20g | Fiber 1g
  • Grilled chicken sandwich
    • Macros: Calories 310 | Protein 27g | Carbs 31g | Fat 8g | Fiber 1g
  • Grilled chicken salad (not including dressing)
    • Macros: Calories 330 | Protein 36g | Carbs 13g | Fat 15g | Fiber 4g

Sheetz

  • Protein Showdown Sandwich
    • Macros: Calories 300 | Protein 20g | Carbs 27g | Fats 12g | Fiber 1g
  • Chicken Nuggetz
    • Macros: Calories 620 | Protein 37g | Carbs 62g | Fats 25g | Fiber 0g
  • Half Protein Parm Sub
    • Macros: Calories 460 | Protein 37g | Carbs 47g | Fats 14g | Fiber 1g


Fast-Casual & Bakery Cafés

Panera Bread

  • Garden Avocado and Egg White Sandwich

    • Macros: Calories 340 | Protein 19g | Carbs 36g | Fat 14g l Fiber 6g

  • Chipotle Chicken, Egg, and Avocado Sandwich

    • Macros: Calories 550 | Protein 27g | Carbs 44g | Fat 30g l Fiber 7g

  • Ciabatta Ham, Egg, and Cheese Sandwich

    • Macros: Calories 410 | Protein 25g | Carbs 40g | Fat 17g l Fiber 3g

  • Greek Yogurt with Mixed Berries Parfait

    • Macros: Calories 250 | Protein 16g | Carbs 29g | Fat 9g l Fiber 3g

  • Cranberry Walnut Chicken Salad Sandwich

    • Macros: Calories 640 | Protein 32g | Carbs 57g | Fat 33g l Fiber 8g

  • Strawberry Poppyseed Chicken Salad

    • Macros: Calories 380 | Protein 32g | Carbs 36g | Fat 13g l Fiber 6g

  • Fuji Apple Salad with Light Dressing

    • Macros: Calories 480 | Protein 33g | Carbs 33g | Fat 25g l Fiber 6g

  • Mediterranean Bowl with Chicken

    • Macros: Calories 550 | Protein 29g | Carbs 52g | Fat 27g l Fiber 9g

  • Asian Sesame Chicken Salad

    • Macros: Calories 450 | Protein 35g | Carbs 37g | Fat 24g l Fiber 5g

Sides: choose apple, banana, or fruit cup when possible.

Hardee’s

  • Original Hot Ham ‘N’ Cheese

    • Macros: Calories 360 | Protein 21g | Carbs 51g | Fat 9g l Fiber 3g

  • Ranch Tender Wrap

    • Macros: Calories 260 | Protein 14g | Carbs 21g | Fat 15g l Fiber 2g

  • Chicken Tenders (3-piece)

    • Macros: Calories 260 | Protein 25g | Carbs 13g | Fat 13g l Fiber 1g

Whataburger

  • Grilled Chicken Sandwich (small bun)

    • Macros: Calories 370 | Protein 30g | Carbs 39g | Fat 11g l Fiber 3g

  • Apple and Cranberry Chicken Salad (extra chicken)

    • Macros: Calories 515 | Protein 56g | Carbs 41g | Fat 15g l Fiber 6g

  • Cobb Salad

    • Macros: Calories 540 | Protein 44g | Carbs 21g | Fat 30g l Fiber 4g

  • Whataburger Jr. (small bun)

    • Macros: Calories 310 | Protein 14g | Carbs 36g | Fat 11g l Fiber 2g

Waffle House

  • Meat Lovers Chicken and Eggs

    • Macros: Calories 500 | Protein 54g | Carbs 4g | Fat 31g l Fiber 0g

  • Fiesta Omelet

    • Macros: Calories 590 | Protein 26g | Carbs 12g | Fat 48g l Fiber 2g

  • Build-Your-Own Omelet (add chicken)

    • Macros: Calories 538 | Protein 41g | Carbs 3g | Fat 41g l Fiber 0g

  • Side: Country Ham

    • Macros: Calories 210 | Protein 32g | Carbs 0g | Fat 9g l Fiber 0g

  • Grilled Chicken Sandwich

    • Macros: Calories 490 | Protein 33g | Carbs 30g | Fat 27g l Fiber 2g

Culver’s

  • Grilled Chicken Sandwich

    • Macros: Calories 480 | Protein 36g | Carbs 40g | Fat 19g l Fiber 3g

  • Supreme Chili (medium)

    • Macros: Calories 430 | Protein 22g | Carbs 33g | Fat 23g l Fiber 8g

  • Side: Steamed Broccoli

    • Macros: Calories 40 | Protein 3g | Carbs 7g | Fat 0g l Fiber 4g

Popeyes

  • Blackened Tenders (5-piece)

    • Macros: Calories 280 | Protein 43g | Carbs 3g | Fat 3g l Fiber 0g

  • Boneless Wings (6-piece)

    • Macros: Calories 500 | Protein 26g | Carbs 23g | Fat 34g l Fiber 2g

  • Popcorn Shrimp (4 oz)

    • Macros: Calories 390 | Protein 14g | Carbs 28g | Fat 25g l Fiber 2g

KFC

  • KFC Famous Bowl

    • Macros: Calories 590 | Protein 31g | Carbs 67g | Fat 22g l Fiber 5g

  • Chicken Little

    • Macros: Calories 350 | Protein 15g | Carbs 39g | Fat 16g l Fiber 2g

  • Nuggets (8-piece)

    • Macros: Calories 280 | Protein 24g | Carbs 8g | Fat 12g l Fiber 1g

Subway

  • Protein Bowl: Rotisserie Chicken

    • Macros: Calories 220 | Protein 31g | Carbs 8g | Fat 8g l Fiber 2g

  • Protein Bowl: Grilled Chicken

    • Macros: Calories 200 | Protein 35g | Carbs 9g | Fat 4g l Fiber 2g

  • Any Protein Bowl

    • Tip: Ask for double meat to increase protein intake.

  • 6" Oven-Roasted Chicken on Whole Wheat

    • Macros: Calories 320 | Protein 23g | Carbs 46g | Fat 5g l Fiber 6g

  • 6" Turkey Breast on Whole Wheat

    • Macros: Calories 280 | Protein 18g | Carbs 46g | Fat 4g l Fiber 6g

  • 6" Buffalo Chicken with Grilled Chicken

    • Macros: Calories 390 | Protein 25g | Carbs 44g | Fat 12g l Fiber 6g

Arby’s

  • Roast Beef Slider

    • Macros: Calories 180 | Protein 11g | Carbs 18g | Fat 7g l Fiber 1g

  • Classic Roast Beef

    • Macros: Calories 360 | Protein 23g | Carbs 37g | Fat 14g l Fiber 2g

  • Honey Mustard Wrap

    • Macros: Calories 390 | Protein 16g | Carbs 33g | Fat 22g l Fiber 2g


Pizza Hut

  • Medium Thin ‘N Crispy Pizza with grilled chicken, extra veggies, light cheese 
    • Macros (3 slices): Calories ~630 | Protein 36g | Carbs 60g | Fat 22g | Fiber 6g
  • 8 piece naked wings (sauce on the side, macros not included)
    • Macros (6 wings): Calories 360 | Protein 42g | Carbs 0g | Fat 22g | Fiber 0g
  • Thin 'N Crispy Buffalo Chicken Pizza
    • Macros (1 slice): Calories 190 | Protein 9g | Carbs 24g | Fat 6g | Fiber 1g

Tips: avoid stuffed or pan crust, extra cheese, breaded wings. Add lean sources of protein to your pizza like chicken, Canadian bacon, or ham + extra veggies for nutrients!

Gambinos

  • Large Original Crust Beef
    • Macros (1 slice): Calories 280 | Protein 15g | Carbs 37g | Fat 8g | Fiber 2g
  • Medium Original Crust Taco-Style
    • Macros (1 slice): Calories 320 | Protein 17g | Carbs 42g | Fat 9g | Fiber 3g
  • Medium Thin Crust Beef 
    • Macros (1 slice): Calories 130 | Protein 8g | Carbs 12g | Fat 6g | Fiber 1g
  • Medium Thin Crust Meaty Alfredo 
    • Macros (1 slice): Calories 180 | Protein 9g | Carbs 11g | Fat 12g | Fiber 1g

Bowls, Burritos, & Mediterranean

Chipotle

  • Steak Burrito Bowl

    • Order: Double steak, white rice, no beans, fresh tomato salsa, fajita veggies, lettuce

    • Macros: Calories 560 | Protein 47g | Carbs 52g | Fat 16g l Fiber 5g

  • Lifestyle Wholesome Bowl

    • Macros: Calories 460 | Protein 35g | Carbs 18g | Fat 29g l Fiber 7g

  • Chicken Bowl

    • Order: Chicken, light rice, light black beans, green-chili salsa, double fajita veggies, light cheese, lettuce

    • Macros: Calories 550 | Protein 45g | Carbs 52g | Fat 20g l Fiber 11g

Tip: Chipotle has a macro tracker online. You can customize your bowl and get exact macros.

Cava

  • Greek Salad

    • Macros: Calories 590 | Protein 37g | Carbs 19g | Fat 40g l Fiber 5g

  • Steak and Harissa Bowl

    • Macros: Calories 620 | Protein 36g | Carbs 39g | Fat 36g l Fiber 9g

  • Chicken Shawarma Pita

    • Macros: Calories 630 | Protein 33g | Carbs 69g | Fat 26g l Fiber 8g

Tip: Ask for double meat to increase protein and get sauces on the side.

Jersey Mike’s

  • #2 Jersey Shore’s Favorite Bowl

    • Macros: Calories 520 | Protein 28g | Carbs 10g | Fat 41g l Fiber 2g

  • #16 Chicken Philly Bowl

    • Macros: Calories 370 | Protein 37g | Carbs 12g | Fat 19g l Fiber 2g

  • #17 Mike’s Famous Philly Bowl

    • Macros: Calories 430 | Protein 35g | Carbs 13g | Fat 28g l Fiber 2g

  • #16 Mike’s Chicken Philly (wheat wrap)

    • Macros: Calories 660 | Protein 46g | Carbs 62g | Fat 26g l Fiber 9g

Krystal's

  • 2 original Krystals + 4 piece nuggets
    • Macros: Calories 500 | Protein 27g | Carbs 34g | Fats 29g | Fiber 2g
  • 10 piece chicken nuggets
    • Macros: Calories 480 | Protein 31g | Carbs 20g | Fats 30g | Fiber 1g
  • 2 cheese Krystals
    • Macros: Calories 380 | Protein 16g | Carbs 28g | Fats 22g | Fiber 2g
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