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Fast Food Guide for Healthy Eaters

Last updated: June 15, 2022

If you're like most people, you probably eat fast food at least once a week. And while there are certainly unhealthy options on fast food menus, there are also some relatively healthy choices if you know what to look for.

In this blog post, we will provide a guide to eating healthy at fast-food restaurants. We'll tell you which menu items are the best bets for your health, and we'll offer some tips on how to make those choices even healthier. And don't forget to check out our favorite vegan fast food and vegan junk food.

Grilled Market Salad from Chik-Fil-A

Nothing could be better for your health than a fresh grilled salad and this one from Chik-Fil-A is no exception. The Grilled Market Salad comes with a blend of lettuces, tomatoes, cucumbers, apples, berries, nuts, and grilled chicken.

One of the best things about this salad is that it contains no fried ingredients whatsoever. And at only 310 calories, it's a great option if you're watching your weight.

As far as the dressing goes, you can't go wrong with the Light Balsamic Vinaigrette. This dressing is made with olive oil, balsamic vinegar, and a touch of honey. It's also only 90 calories per serving.

Panera's You Pick Two

If you've never stopped by Panera on a lunch break then you're missing out on one of the best fast food options out there. Their "You Pick Two" menu allows you to choose two items from a list of sandwiches, soups, and salads.

Some of the best healthy combinations include the Half Classic Café Sandwich with any soup, the Petite Salad with Baja Grain Bowl, or the Greek Salad with Low-Fat Chicken Mandarin Salad.

Just remember, when it comes to the soup you're better off avoiding the higher calorie and sodium options like the French Onion Soup and Broccoli Cheddar Soup, and avoid the bread bowls at all cost!

Subway Tuna Salad Sub

Subway spent a ton of money on marketing their products as healthy ways to lose weight but not all items on the menu are going to help your health goals. One of the healthier options is the Tuna Salad Sub.

This sandwich contains 310 calories, which isn't bad for a fast food meal, and it's a good source of protein with 22 grams. It also has very little fat with only five grams.

To make this sandwich even healthier, we recommend avoiding the mayo and getting wheat bread. You can also add avocado to this sandwich for some healthy fats.

Protein Box from Starbucks

Starbucks doesn't have a ton of food options but the ones they do have are pretty good for you. One of the best choices is the Protein Box, and there are a ton of different options for you to choose from.

The Chicken and Hummus box is going to be your best bet as it only has 300 calories and still has all the flavor you'd want.

Chipotle Salad Bowl

If you're looking for fast food salads then Chipotle is going to be one of your best options. Their salad bowls come with a base of romaine lettuce and you can add on chicken, steak, carnitas, barbacoa, sofritas, or vegetables.

We recommend getting the chicken or sticking with a veggie option as they both help you stay on the healthier side of fast food. As for the toppings, we recommend avoiding the sour cream and cheese, and getting extra lettuce, tomatoes, beans, or fajita veggies.

Turkey Chili from Panera

Panera makes another appearance on this list and for good reason. The Turkey Chili is one of the healthiest fast food options out there. It's low in calories with only 210 per bowl, and it's packed with protein and fiber.

This chili is also a good source of vitamins A and C, and it contains no artificial preservatives, sweeteners, or colors.

Chik-Fil-A's Grilled Chicken Nuggets

Although you'll be tempted by the endless options of fried food at Chik-Fil-A, the grilled chicken nuggets are actually a pretty healthy option.

One order of grilled chicken nuggets contains 130 calories for an 8-piece and only three grams of fat. These nuggets are also a good source of protein with 25 grams per order.

Starbucks Oatmeal

It's probably the best healthy breakfast fast food item you'll get.

The oatmeal from Starbucks contains steel-cut oats, dried fruit, nuts, and milk. It also has 160 calories and five grams of fat.

This oatmeal is a good source of fiber with four grams and it's also a good source of protein with five grams.

While the oatmeal from Starbucks is a healthy option, we do recommend avoiding brown sugar as it contains extra sugar and calories.


Is there healthy food at Taco Bell?

There are a few healthier options at Taco Bell including the Fiesta Salad, the burrito supreme fresca, and the chicken soft taco fresca style. Avoid high-calorie and sodium items like nachos and chalupas.

What is the healthiest fast-food chain to eat at?

Some of the healthiest fast-food chains include Taco Bell, Subway, and Chipotle.

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