1. Burger King Whopper Jr.
It’s a smaller burger, making it one of the better options on the menu. “This is a healthier way to enjoy the burger you may be craving,” Kennedy says. She recommends asking for extra veggies (lettuce, tomato, and onion are included on this burger) and eating it with fat-free milk for more protein, calcium, and vitamin D.
Per serving: 330 calories, 19g total fat, 5g saturated fat, 30g carbohydrates, 7g sugar, 560mg sodium, 2g fiber, 15g protein
2. Chick-fil-A Grilled Nuggets (8-Count) and Kale Crunch Side Salad
This is a make-your-own meal. Top the salad with the eight chicken nuggets and you have a balanced, high-protein meal, says Dru Rosales, RD, the owner of MindFuel Performance in Houston. The salad contains kale, cabbage, and almonds and is a good source of fiber, which can be hard to find in fast-food meals. She says if you’re craving them, you can add a small order of fries to this meal.
Per serving: 320 calories, 23g total fat, 4g saturated fat, 24g carbohydrates, 9g sugar, 690mg sodium, 4g fiber, 31g protein
3. Panera Strawberry Poppyseed Chicken Salad
This salad shines because of its protein and fiber content. “With 29 g of protein and 6 g of fiber, this salad is sure to keep me feeling full until my next meal. I love that this salad has four different kinds of fruit, plus a vegetable,” Kennedy says. The sodium is high (about 30 percent of the daily recommended limit), which can be a surprise, given it’s a salad. If you’re monitoring your salt intake, Kennedy recommends using oil and vinegar instead of the poppy-seed dressing.
Per serving: 370 calories, 13g total fat, 2g saturated fat, 36g carbohydrates, 26g sugar, 710mg sodium, 6g fiber, 29g protein
4. McDonald’s Egg McMuffin
This is a go-to choice from Nicole Rodriguez, RDN, the owner of Enjoy Life in Long Beach, New York. This breakfast item is made with an English muffin, egg, Canadian bacon, American cheese, and butter. (She orders hers without the Canadian bacon, which saves about 20 calories and 220 mg of sodium.) Pair with a small Minute Maid Premium Orange Juice, Rodriguez says, which is 100 percent juice and adds 190 calories to your meal.
Per serving: 310 calories, 13g total fat, 6g saturated fat, 30g carbohydrates, 3g sugar, 770mg sodium, 2g fiber, 17g protein
5. In-N-Out Protein-Style Hamburger
Protein-style burgers are part of their “Not So Secret Menu.” Just ask, and In-N-Out will accommodate your request. Protein-style means that your burger is wrapped in leaf lettuce instead of a bun. You can also order this without their mayo-based spread (opting for mustard and ketchup instead) to save some fat, though this will change its taste, says Rosales. “If you love the spread, you might choose to leave it in,” she says. An order of fries is pretty big (it contains 360 calories), so consider sharing with a friend.
Per serving: 200 calories, 14g total fat, 4.5g saturated fat, 8g carbohydrates, 5g sugar, 390mg sodium, 2g fiber, 12g protein
6. Subway 6-Inch Oven-Roasted Turkey
Lean meats like turkey are lower in fat than other sandwich options (like ham, bacon, meatball, or tuna salad), says Cassandra Padula Burke, RDN, the owner of Catalyst Performance Lab in Finksburg, Maryland. “Bulk up the veggies, such as onions, peppers, and tomatoes, which provide essential vitamins and minerals, including vitamin C, folate, and lycopene,” she says. To reduce saturated fat, remove the cheese and add high-flavor extras like mustard or red wine vinegar. Bonus: This turkey sammie is served on multigrain bread.
Per serving: 310 calories, 7g total fat, 3g saturated fat, 40g carbohydrates, 6g sugar, 1,020mg sodium, 4g fiber, 22g protein
7. Taco Bell Cantina Chicken Bowl
A combination of roasted chicken, rice, black beans, lettuce, cabbage, guac, and cheddar cheese in this bowl makes for a good option at Taco Bell, says Burke. Along with the chicken, “the rice and black beans provide additional protein as well as fiber,” she says.
Speaking of fiber, this meal supplies 11 grams per bowl, making it an excellent source of this digestion-friendly nutrient. You can decrease the amount of saturated fat in the meal by asking for light or no cheese and swapping the avocado ranch for fire sauce for avocado verde salsa sauce (if you like spice, of course).
Per serving: 490 calories, 24g total fat, 7g saturated fat, 44g carbohydrates, 3g sugar, 1,150mg sodium, 11g fiber, 25g protein
8. Jimmy John’s Big John Unwich
Made with roast beef, lettuce, tomato, and mayo, “this is a great choice for anyone watching their carb intake or just looking for a fast-food option that feels lighter,” Rodriguez says. “Wrapped in lettuce instead of bread, this preparation applies to any of their sandwich offerings,” she says. Along with turkey and tuna, roast beef is a sandwich with one of the lowest amounts of saturated fat.
Per serving: 270 calories, 20g total fat, 3.5g saturated fat, 4g carbohydrates, 3g sugar, 650mg sodium, 2g fiber, 17g protein
9. Chipotle Chicken Burrito Bowl
Chipotle is great for customizing your meals so you can meet your nutrition goals. “Choose a bowl instead of a burrito and bulk up the nutrition content with lean proteins like chicken, pinto or black beans, fajita veggies, lettuce, and salsa,” says Burke. The salsa significantly boosts the sodium content, but the tomatillo green chili and roasted-chili corn salsas are better options for those monitoring their salt intake.
The nutrition info below contains all these ingredients, including black beans and fresh tomato salsa.
Per serving: 360 calories, 9g total fat, 3g saturated fat, 32g carbohydrates, 5g sugar, 1,220mg sodium, 10g fiber, 41g protein
10. Starbucks Spinach, Feta, & Egg White Wrap
This wrap is a high-protein way to start your day. It’s one of the better breakfast options in this roundup because it’s lower in saturated fat than the sandwiches with meat and cheese, says Burke. In addition, it’s a good source of fiber.
Per serving: 290 calories, 8g total fat, 3.5g saturated fat, 34g carbohydrates, 5g sugar, 840mg sodium, 3g fiber, 20g protein
11. Cava Greens + Grains Bowl
Go for the Greens + Grains bowl, suggests Kennedy. “Pick any of the greens and top them with black lentils and hummus for added protein and fiber and then roasted vegetables for even more plant-based goodness,” she says. Options like Persian cucumbers, fire-roasted corn, avocado, and your choice of dressing will add nutrients, great texture, and flavor. “This bowl is so filling,” adds Kennedy.
The nutrition info is for the base salad of super greens, black lentils, hummus, and roasted vegetables.
Per serving: 445 calories, 14g total fat, 1.5g saturated fat, 63g carbohydrates, 11g sugar, 1,265mg sodium, 25g fiber, 24g protein
