Best & Worst Fast-Food Picks on a Diet
You probably already know to avoid fast food when you're watching your weight, but it's not all doom and gloom; in fact, there are items you can still order, as long as you're mindful and do your due research. As for menu items you should absolutely avoid, we've got the scoop on those, too. Ready to eat smart but still indulge? Here are 10 fast-food items you can order on a diet—and 10 to never eat.
1. Chick-fil-A Market Salad
Loaded with 28 grams of protein, Chick-fil-A's Market Salad is one of the best picks you can order on a diet. Not only are you getting your fill of veggies, but this leafy bed bowl is also packed with fruits—think apples, strawberries, and blueberries—and a smattering of granola. Top it with a grilled filet, and you can enjoy without the guilt.
2. Subway Sweet Onion Teriyaki Salad
Craving teriyaki? No sweat—Subway's got you covered. This Sweet Onion Teriyaki Salad will keep you full—with 19 grams of protein—and coming back for more. Fresh, crisp lettuce, juicy tomatoes, crunchy cucumbers, and delicious chicken... What more could you ask for?
3. Chipotle Burrito Bowl with Chicken
You can't go wrong with Chipotle's Burrito Bowls, and the best part is you can still order them on a diet. Just be mindful of your options, such as picking brown rice over white, lower-calorie protein, and healthy toppings.
Skip the extras, too, which will only tack on more calories and sodium.
4. Panera Asian Sesame Chicken Salad
There's a reason why you'll find so many copycat recipes of Panera's Asian Sesame Chicken Salad, and that's because it's impossible to get enough of. Grilled chicken over romaine lettuce and drizzled with a sesame vinaigrette might already have your mouth watering, but the crispy wonton strips and sliced almonds seal the deal.
5. In-N-Out Protein Style Burger
On In-N-Out's "Not So Secret Menu," you'll find that you can dress up your favorite burger without the extra calories. Order it "protein-style," and you'll get your patties sandwiched between crunchy lettuce instead of your traditional buns.
6. Arby’s Classic Roast Beef Sandwich
Totalling 360 calories and 23 grams of protein, Arby's Classic Roast Beef Sandwich doesn't skimp on health and flavor. Thinly sliced roast beef and melted Swiss cheese between two toasted sesame buns might sound simple, but those who have had it will know it tastes extremely heavenly—especially on a diet.
7. Starbucks Spinach, Feta & Egg White Wrap
Loaded with 20 grams of protein, you'll probably be surprised to learn that this little wrap is only 290 calories. If you need a healthy breakfast (or lunch) option, or just a quick pick-me-up, Starbucks' Spinach, Feta, and Egg Wrap has your back.
8. McDonald’s Egg McMuffin
Craving something simple and classic? McDonald's Egg McMuffin—with a freshly cracked egg, Canadian bacon, and melty American cheese—comes in at only 310 calories, meaning you can have something on the side guilt-free.
9. Taco Bell Cantina Chicken Power Bowl
Taco Bell's Cantina Chicken Power Bowl isn't just packed with protein—it's loaded with fiber, too. With 25 grams of protein and 11 grams of fiber, this super bowl is sure to keep you feeling full until your next meal.
(We wouldn't be surprised if you decided to order a second one).
10. Wendy’s Grilled Chicken Ranch Wrap
With 27 grams of protein, Wendy's Grilled Chicken Ranch Wrap is sure to keep you full until your next meal. And when you're treating yourself to juicy diced chicken, strips of shredded cheddar, and crisp romaine lettuce, all dressed with creamy ranch and wrapped up in a warm tortilla, this won't feel like you're on a diet.
Now that we've covered some fast-food items you can order guilt-free, what about ones you should avoid? Here are 10 to never order, especially on a diet.
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1. McDonald's Big Mac
Ah, the infamous Big Mac—you likely already knew this would top the list of fast-food items to never order. Ringing in a whopping 580 calories, 11 grams of saturated fat (the bad kind that clogs your arteries), and 34 grams of fat, you're better off avoiding this sandwich even when you're off your diet.
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2. KFC Nashville Hot Loaded Fries Bowl
KFC's Nashville Hot Loaded Fries Bowl—crispy fries topped with coleslaw, pickles, and chicken nuggets, drizzled with Nashville hot sauce—is basically a heart attack in a cup. Packing in 910 calories and 60 grams of fat, if your health doesn't suffer from those two factors alone, it definitely will from all the excess sodium.
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3. Chick-fil-A Grilled Chicken Club Sandwich
Depending on your slice of cheese, the Grilled Chicken Club Sandwich at Chick-fil-A can ring up anywhere from 440 to 520 calories.
Along with that, it also packs in 22 grams of fat and 45 grams of carbs—which just goes to show that grilled chicken breast isn't always as healthy as it sounds.
4. Dunkin' Donuts Oatmeal
Don't be fooled—ordering oatmeal at Dunkin' Donuts (or any fast-food place) isn't as healthy as you might think. Even if you think you'll be getting at least a good amount of fiber, there's a mountain of sugar added and very little protein to top it off. You're better off making your oats at home.
5. Jack in the Box Jumbo Jack Cheeseburger
Anything that has "Jumbo" in its name should probably be avoided when you're on a diet, and Jack in the Box's Jumbo Jack Cheeseburger is no exception. Coming in at 600 calories with 40 grams of fat (14 grams of which are saturated fat), along with 1110 milligrams of sodium, this sandwich will do far more damage than just set you back on your weight loss goals.
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6. Wendy's Avocado Chicken Salad
You might think anything with a salad in its name is a healthy pick, even at fast food restaurants, but you'll want to double-check the facts first. Wendy's Avocado Chicken Salad, for example, totals 485 calories and 32 grams of fat, most likely thanks to all the bacon bits sprinkled on top.
7. McDonald’s Filet-O-Fish
Not even McDonald's Filet-O-Fish is a safe bet, so if you want to get some seafood in your diet, ordering this is not the way to go.
Not only is this piece of fish breaded and fried, but the whole sandwich also clocks in 380 calories and 19 grams of fat, along with 4 grams of sugar.
8. Popeye's Classic Chicken Sandwich
Speaking about deep-fried protein, Popeye's Classic Chicken Sandwich is another one to avoid ordering on a diet. Sure, it might be a piece of chicken breast, but after being covered in batter and dunked in a vat of oil then stuffed between buttered buns, it totals 700 calories and 42 grams of fat.
9. Subway Meatball Marinara
Subway's Meatball Marinara Sub packs in 500 calories and 20 grams of fat. This might not sound too bad when compared to all the other items we've already listed, but even then, it's enough to be ranked as one of the most unhealthy sandwiches you can get in the US.
10. Starbucks Banana Nut Bread
Yup—even banana bread from fast food establishments should be avoided. A single slice of Starbucks' Banana Loaf, for example, clocks in a whopping 360 calories, 17 grams of fat, and 28 grams of sugar. If you're eating it for breakfast, it's a terrible way to start the day.
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