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Healthier Fast Food Options

Posted on April 19, 2017 at 3:58 PM by Lia Bahls, RD


Meal planning and having healthy snacks on hand are the surest ways to avoid having to pull into the nearest fast food joint or gas station, but you can’t plan for everything and there may be situations where fast food is the only option. While we don’t promote fast food, we do understand the necessity if it’s the only option available.


If you find yourself in one of these situations where you don’t have a protein bar or snack on hand, below are some healthier options to consider at some well-known fast food restaurants. And don’t forget to bookmark this page on your phone for a quick and easy reference.



  • Egg White Delight: 260 kcal, 29g carbs, 16g protein
  • Grilled Chicken Sandwich (take off ½ the bun to decrease carbohydrates): 380 kcal, 44g carbs, 37g protein
  • Bacon Ranch Grilled Chicken Salad: 320 kcal, 9g carbs, 42g protein
  • Southwest Grilled Chicken Salad: 350 kcal, 27g carbs, 37g protein
  • Apple Slices: 15 kcal, 4g carbs, 0g protein




You think you’re making a healthy choice when choosing a salad correct? The truth is, Wendy’s salads are high in carbohydrates and calories, more so than many of their sandwiches. Instead, try these options:

  • Jr. Bacon Cheeseburger: 380 kcal, 26g carbs, 19g protein
  • Jr. Cheeseburger Deluxe: 330 kcal, 27g carbs, 19g protein
  • Jr. Hamburger: 240 kcal, 25g carbs, 14g protein
  • Jr. Cheeseburger: 280 kcal, 25g carbs, 16g protein
  • Double Stack: 390 kcal, 25g carbs, 25g protein
  • Grilled Chicken Sandwich: 360 kcal, 38g carbs (take off ½ the bun to decrease carbohydrates), 35g protein
  • Grilled Chicken Wrap: 270 kcal, 24g carbs, 20g protein
  • Small Cup of Chili: 170 kcal, 16g carbs, 15g protein
  • Apple Slices: 35 kcal, 9g carbs, 0g protein



Burger King:

  • Double Hamburger: 310 kcal, 26g carbs, 18g protein
  • Double Cheeseburger: 350 kcal, 27g carbs, 20g protein
  • Tendergrill Chicken Sandwich: 420 kcal (320 w/out mayo), 35g carbs, 32g protein
  • Veggie Burger: 390 kcal (310 w/out mayo), 42g carbs, 22g protein
  • Garden Grilled Chicken Salad with Tendergrill (no dressing): 320 kcal, 16g carbs, 36g protein (careful with the ranch because it adds a whopping 260 kcal)




  • Egg White Grill: 300 kcal, 31g carbs, 25g protein
  • Fruit Cup: 45 kcal, 12g carbs, 0g protein
  • Grilled Chicken Sandwich: 310 kcal, 36g carbs, 29g protein
  • Grilled Nuggets: 140 kcal, 2g carbs, 25g protein
  • Grilled Chicken Club Sandwich: 430 kcal, 37g carbs, 37g protein
  • Grilled Chicken Cool Wrap: 350 kcal, 29g carbs, 37g protein
  • Grilled Market Salad (no dressing): 200 kcal, 15g carbs, 25g protein
  • Spicy Southwest Salad (no dressing): 290 kcal, 27g carbs, 29g protein



Taco Johns:

  • Street Taco (Beef) per 1 taco: 180 kcal, 17g carbs, 9g protein
  • Street Taco (Chicken) per 1 taco: 170 kcal, 17g carbs, 10g protein



Make sure to avoid any sides, unless it’s apple slices or fresh fruit, and for a drink, always order water.

For more information about nutrition, meal planning or weight loss, contact us at 515-327-2000 to schedule a free consultation.

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