A Busy Mom’s Guide to Healthier Fast Food Options

By Guest Blogger Tracy Huneycutt

Earlier this year, I wrote a blog detailing my journey with intermittent fasting. I have incorporated the timed-meal plan into my life for a full year now, and have lost approximately 50 pounds. A few months later, I also wrote a follow-up blog about finding peace with the changes to my family’s meals and meal times, now that I have altered when, how much, and what I eat to reach my health goals.

I actually rely on fast food now more than I ever did before I made health changes. As much and as often as we try to eat at home, our son is becoming more involved in sports and extra-curriculars, so there are times when grabbing something on “the go” is essential. In order to maintain my dietary goals, I researched the healthiest fast food options, and wanted to share my list with others. I base my meal choices on the amount of calories and carbs in each item. (I am eating lower carbs these days, as I noticed that large amounts of refined and processed carbs were causing me stomach discomfort.)

A few important notes: 

• I do not hold my son to the same dietary standards that I set for myself. Since he is eight years old, is very active, is at a healthy weight, and eats overall healthy foods throughout the day, during the times when we go to a fast food restaurant, I allow him to order what he wishes (with the exception of sugar-loaded desserts and soft drinks.)
• Since I incorporate intermittent fasting into my daily lifestyle (which means I am not eating as often or as much food as I did before,) I always indulge in full-fat versus non-fat dressing when I order a salad, but I try to use it sparingly.
• Making healthier choices each time I visit a fast food restaurant can be unrealistic. I will be the first to admit there have been times when a Jamocha Milkshake from Arby’s or a Baconater from Wendy’s helped me get through a stressful day! A healthy lifestyle is all about moderation and balance.

 

Taco Bell

• Crunchy Taco – 170 calories & 13 g of carbs
• Chicken Chipotle Melt – 190 calories & 15 g of carbs
• Spicy Potato Soft Taco – 230 calories & 27 g of carbs
• Side of Black Beans – 50 calories & 8 g of carbs
  • Order any item “fresco” style to eliminate the sour cream and cheese, and have pico de gallo added instead

KFC

• Kentucky Grilled Chicken Breast – 210 calories & 0 carbs
• Original Recipe Chicken Breast – 360 calories & 11 g of carbs
• Kentucky Fried Wings – 80-130 calories & 3-8 g of carbs
• Side of Green Beans – 25 calories & 5 g of carbs

McDonald’s

• For low-carb breakfast options, order any breakfast sandwich without the biscuit or bread, or order a tray of scrambled eggs with either bacon or sausage
• Egg McMuffin – 300 calories & 27 g of carbs
• Sausage Burrito – 300 calories & 26 g of carbs
• 4 Piece Chicken Nuggets – 190 calories & 12 g of carbs
• Premium Bacon Ranch Salad with Grilled Chicken – 260 calories & 12 g of carbs
• Cheeseburger – 300 calories & 33 g of carbs

Wendy’s

• 6 Piece Chicken Nuggets – 250 calories & 14 g of carbs
• Small Bowl of Chili – 240 calories & 21 g of carbs
• Half-Sized Apple Pecan Chicken Salad – 400 calories & 30 g of carbs
  • When we order from Wendy’s, my husband will ask for a Jr. Bacon Cheeseburger wrapped in lettuce instead of a bun, because he has a gluten allergy. This can also be ordered to save on calories & carbs.

Chick-fil-A

• 12 Piece Grilled Chicken Nuggets – 200 calories & 2 g of carbs
• Kale Crunch Salad – 120 calories & 8 g of carbs
• Grilled Chicken Cool Wrap – 350 calories & 30 g of carbs

Panera Bread

• Ask for eggs with bacon or sausage for a lower carb breakfast option
• Avocado, Egg White & Spinach on Sprouted Grain Bagel Flat – 360 calories (low calorie, but not low-carb, at 52 g of carbs)
• Half Greek Salad – 200 calories & 7 g of carbs
• Half Strawberry Poppyseed Salad with Chicken – 180 calories & 17 g of carbs
• Half Fuji Apple Chicken Salad – 290 calories & 19 g of carbs
• Half Ceasar Salad with Chicken – 230 calories & 11 g of carbs
• Half Asian Sesame Salad with Chicken – 220 calories & 14 g of carbs
• Cup of Broccoli Cheddar Soup – 230 calories & 19 g of carbs
• Cup of Chicken Noodle Soup – 120 calories & 13 g of carbs

Arby’s

• Roasted Turkey Farmhouse Salad – 240 calories & 9 g of carbs
• Classic Roast Beef Sandwich – 360 calories & 37 carbs
• Ham & Swiss Melt – 300 calories & 37 carbs
  • Remove one or both buns to reduce the number of carbs

Subway or Jersey Mike’s

• For a lower-calorie and lower-carb option, order a steak & cheese, loaded with veggies, served in a bowl instead of on bread

Sonic

• Breakfast Burrito – 290 calories & 22 g of carbs
• Corn Dog – 230 calories & 23 g of carbs

Southwest Grills, like Moe’s, Qdoba’s, Salsaritas, and Chipotle

• Load up on proteins and veggies in a burrito bowl for a lower calorie & lower carb option
• Chipotle even has a new lifestyle dish called the “Keto Salad Bowl,” with 16 g of carbs

Hardee’s

• 3 Piece Hand-Breaded Chicken Tenders – 260 calories & 13 g of carbs
• Single Slider – 210 calories & 21 g of carbs
• Side Salad – 120 calories & 7 g of carbs
• Hard Shell Beef or Chicken Taco – 170 calories & 13/14 g of carbs

 

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