Low Calorie Lunch Fast Food

Must Try

Arbys Roast Chicken Entre Salad

Fast Low Calorie Lunch, Snack, or Dinner

Many of the sandwich options at Arbys are very high in sodium. Instead, opt for the salad made with lettuce and tomato and topped with chicken, crispy bacon, and cheddar cheese.

Nutrition info : 250 Calories 14g Total Fat 7g Saturated Fat 25g Protein 8g Total Carbs 3g Fiber 4g Sugars 690mg Sodium


What To Order At Five Guys: Lettuce Wrap Burger With Onions Tomatoes And Grilled Mushrooms

Sometimes you just want a burger, and thats okay, Pine says. To keep it lower in carbs, order your burger as a lettuce wrap, and dont skimp on the nutrient-dense onions, tomatoes, and grilled mushrooms. Just go light on the ketchup, since it is high in sugar.

Nutrition per lettuce wrap burger with ketchup: 268 calories, 17 grams fat , 272 milligrams sodium, 10 grams carbohydrates, 0 grams fiber, 3 grams sugar, 18 grams protein

Steak ‘n Shake’s Single Is The Best Burger You Can Get For Under 500 Calories

The cheese single steakburger is your best bet if you’ve got a burger craving. It’s still high in sodium at 990 milligrams, but that’s much less sodium than other options, and it’s only 450 calories overall.

Another great thing about Steak ‘n Shake is that they offer shooters, which are smaller versions of their regular burgers. So if you’re having trouble deciding what to order, you can get a barbecue shooter and a chipotle shooter for only 400 calories total.

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Panda Express Bowl With Super Greens And Kung Pao Chicken

To create a bowl at Panda Express, choose one side and one entree. The super greens consists a mixture of greens including broccoli while the Kung Pao Chicken is a Sichuan-inspired dish with chicken, peanuts and vegetables, finished with chili peppers. The sodium for most dishes is on the higher end , so be mindful of the sodium in your food the rest of the day

What To Order At Subway: Veggie Delight Chopped Salad With Egg

Low Calorie Wendys Menu Items

You can order any sub as a chopped salad at Subway, and my go-to is a veggie salad with egg, says Amy Gorin, R.D.N., owner of Amy Gorin Nutrition in the New York City area.

This is an off-the-menu hack, but I find that many locations keep eggs in stock all day, and as a vegetarian, this meal is a great low-carb optioneggs for protein, plus a bunch of vegetables for filling fiber, she says. I always top my salad with black olives for satiating healthy fats.

Nutrition per salad with one egg: 130 calories, 5 grams fat , 140 milligrams sodium, 11 grams carbohydrates, 4 grams fiber, 6 grams sugar, 9 grams protein

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Arbys Sandwich Without The Bun Or Bread

Arbys is one of the largest fast-food sandwich chains in the United States.

Though the Roast Beef Classic is its original and most popular item, Arbys has many other options, including brisket, steak, ham, chicken, and turkey.

Any of these can be ordered without the bread for a tasty low-carb, high-protein meal.

The company website provides a nutrition calculator, so you can customize your order to keep carbs within your target range.

For example, you can select Smokehouse Brisket with Gouda cheese, sauce, and a side salad for 5 grams of digestible carbs and 32 grams of protein.

SUMMARY Use Arbys nutrition calculator to construct a high-protein meal within your target carb range.

Outback Steakhouse Victoria’s 6

We know it’s hard to believe, but Outback, home of the 2,000-calorie Bloomin’ Onion appetizer, does have some healthy meal options. One of the best cuts of meat you can get from the popular steakhouse is the 6-ounce Victoria Filet because it is low in fat. Even better, the side of asparagus is rich in potassium, a nutrient that helps the body flush out water and sodium.6254a4d1642c605c54bf1cab17d50f1e

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What To Order At Jimmy Johns: Big John Unwich

Jimmy Johns may be known for the bread, but they can easily accommodate a low-carb diet. The sandwich shop offers something called the Unwich, which is any one of their regular sandwiches prepared as a lettuce wrap.

These options contain 10 grams of carbohydrates or less, Pine says. And depending on the type of sandwich you get, the total calorie count decreases anywhere from 280 to 390.

The Big John Unwich is packed with tender roast beef, lettuce, tomatoes, and mayo.

Nutrition per Unwich: 260 calories, 20 grams fat , 590 milligrams sodium, 3 grams carbohydrates, 1 gram fiber, 2 grams sugar, 32 grams protein

Burrito Bowl & Salads

Trying different low calorie high protein fast food meals

Barbacoa: 24g protein, 170 Calories

Carnitas: 23g protein, 210 Calories

Chicken: 32g protein, 180 Calories

Chorizo: 32g protein, 300 Calories

Steak: 21g protein, 150 Calories

Just keep in mind that the toppings could send calories skyrocketing while adding little or no protein.

So, go for low-calorie choices like Fajita Vegetables , Tomato Salsa , and Romaine Lettuce

El Pollo Locos Double Avocado Salad with Chicken packs an incredible 48 grams of protein for only 380 Calories.

Just keep in mind that dressings will add between 70 Calories to get this 320 Calories .

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What To Order At Starbucks: Egg White And Red Pepper Sous Vide Egg Bites

If youre looking for a lower-carb breakfast option at Starbucks, try the sous vide egg bites, Pine says. This version is made with egg whites, which means less dietary cholesterol and saturated fat.

Add a side of Starbucks single-serve guacamole pack to make the meal more filling and to add a dose of healthy monounsaturated fats, plus many vitamins and minerals that avocado contains, Pine suggests.

Nutrition per serving : 170 calories, 7 grams fat , 500 milligrams sodium, 13 grams carbohydrates, 1 gram fiber, 2 grams sugar, 13 grams protein

Calories: Whataburger Bacon Taquito

An average Whataburger meal including fries and a drink clocks in around 1,800 calories, but you can choose a healthier option by ordering from the Lighter & Smaller menu where everything is under 550 calories. A Bacon Taquito will set you back only 360 calories, while providing 17g of protein. Its a better choice than the sausage version as it has 2g less saturated fat .

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About Wendy’s 1070 Major Mackenzie Dr E

  • Opens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AM 8801 Woodbine Ave
  • Opens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AM 7690 Woodbine Ave
  • Opens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AM 1600 Langstaff Road
  • Opens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AMOpens At 6:30 AM 9151 Keele Street

Tips For Keeping Fast Food Calories Under Control


Be careful when it comes to condiments and dressings. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, sauces, and sides such as sour cream. Mayonnaise- and oil-based sauces in particular add a lot of calories. Try holding the mayo and asking for a packet of ketchup or mustard you can add yourself-controlling how much you put on your sandwich.

Stick to zero-calorie beverages. Soda is a huge source of hidden calories. The average large soda packs around 300 calories, which can quickly gulp up a big portion of your daily calorie intake. Shakes are even worse, with up to 800 calories and a days worth of saturated fat. And dont be fooled by lemonade and fruit drinks, which add calories and sugar without much in the way of nutrients. Order water, diet soda, or unsweetened tea instead.

Be wise about sides. Watch menu items that come with one or more side dishes. Sides that can quickly send calories soaring include fries, chips, rice, noodles, onion rings, coleslaw, macaroni and cheese, biscuits, and mashed potatoes with gravy. Better bets are side salads with light dressing, baked potato , fresh fruit cups, corn on the cob, or apple slices.

Pass on the French fries. Do you really need those fries? A sandwich or burger should be plenty filling on its own. Or if your meal doesnt sound complete without fries, choose the smallest size .

Make sure your fast food salad isnt a stealth diet saboteur

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Chicken And Rice Stir

Why it rules: Brown rice is richer in fiber and protein than white rice, which has had its bran and germ removed.

Calorie breakdown:

  • ½ cup ready-made brown rice: 100 calories
  • ½ chicken breast, sliced: 100 calories
  • 4 shiitake mushrooms, sliced: 40 calories
  • ½ red pepper, sliced: 10 calories
  • ½ green pepper, sliced: 10 calories
  • ¼ small red onion, sliced: 10 calories
  • 1 tablespoon olive oil: 110 calories

Side snack: ¼ cup boiled edamame with 1 teaspoon soy sauce

Tips For Making Smarter Choices At Fast Food Chicken Restaurants:

Choose baked, broiled, or grilled chicken over fried or breaded chicken. And dont even think about chicken nuggets, which are loaded as much fat and sodium as a burger.

Go easy on the honey mustard, barbecue sauce, and other special sauces. Each sauce packet adds around 60 calories.

Be wary of sides. Half the fun when ordering chicken are the sides: coleslaw, biscuits, baked beans, mac n cheese, and mashed potatoes. But these standard side dishes are all high in calories, so make sure to count them toward your meal.

Pass on the crispy chicken sandwich, which may be flavorful, but is fried and fatty. A much better choice is a grilled chicken sandwich. Order it skinless to make it even healthier.

Healthier fast food chicken options

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Calories: Subway Oven Roasted Chicken Protein Bowl

Lower calorie options on the menu at Subway include a Veggie Delite six-inch sub . But for the best nutritional buck per bite, try the Oven Roasted Chicken Protein Bowl, loaded with veggies and topped with the amount of chicken on a “footlong”, but without the bread. With parmesan but no sauce, its 200 calories and provides 60% of your Daily Value of vitamin A, plus a whopping 27g protein. Top tip: avoid ranch dressing which increases calories by over 50% to 360.

Taco Bell: Fresco Crunchy Taco


Coming in at 150 calories, 8 grams of fat and 370 milligrams of sodium, this is one of the healthiest fast-food items available. While most tacos fall to the 170-300 calorie range, stay mindful of the sodium content and limit any extra sauces. For a flavor boost, opt for a fresh salsa instead of sour cream and cheese.

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Boston Market Quarter White Skinless Rotisserie Chicken Steamed Vegetables And Garlic Dill Potatoes

If you didn’t think comfort food could be low in fat, take a look at this entree from Boston Market. This chicken and veggie plate should be your go-to on your busy weeknights out. It carries just nine percent of the day’s recommended fat, which isn’t too shabby for a fast-food cheat meal! If you’re worried this combo won’t pack big enough flavor, ask for a side of their tangy, fat-free Poultry Gravy. Even if you polish off the entire lot, it will only add 10 calories and 85 milligrams of sodium to your order. Throw in the cornbread that comes with the meal as well, and you’re looking at an additional 160 caloriesstill under 500!

Highest Protein Taco Bell Menu Item Over 500 Calories

Double Beef Burrito

620 Calories, 30g Fat, 65g Carbs, 24g Protein

With over 600 calories and only 24g of protein, the double beef burrito is far from impressive, but it is the highest protein single menu item at Taco Bell. However, since you have the option for different types of meat, cheese, etc, there are much better ways to get your protein in at Taco Bell.

Heres a better option if you choose to make some substitutions

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What To Order At Jimmy Johns: The Veggie Unwich

Many low-carb meals are heavy on meat, but its not always necessary.

I like to order Jimmy Johns veggie sandwich sans bread and in a lettuce wrap instead, Gorin says. This significantly reduces the meals total carb count, and you also get a 41 percent calorie reduction, she says.

The tasty sandwich comes with provolone, avocado, cucumber, lettuce, tomato, and mayo.

Nutrition per Unwich: 410 calories, 37 grams fat , 680 milligrams sodium, 7 grams carbohydrates, 2 grams fiber, 2 grams sugar, 17 grams protein

Veggie Patty With Over

Pin by Maisey Miles on Recipes

Why it rules: Filled with protein and healthy fats, this veggie and cheese combo will satisfy even the heartiest of appetites.

Calorie breakdown:

  • 1 veggie burger patty: 100 calories
  • 1 slice cheddar cheese: 70 calories
  • 1 large egg, over-easy, cooked with olive-oil spray: 80 calories
  • ¼ avocado, sliced: 60 calories

Side snack: 1 medium apple

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Nandos: 3 Chicken Wings And Coleslaw

Calories: 499 | Saturated fat: 4.5g

Although garlic bread is off the menu, eat three flame-grilled chicken wings infused with the PERI-PERI heat Nandos is loved for, plus your choice of spice, alongside a regular serving of coleslaw and youve got yourself a protein-and-veg filled lunch for 499 calories and 4.5g saturated fat.

Kfc: Roasted Chicken Caesar Salad

Caesar salad doesnt usually make the list of healthy fast-food options. But when you hold the croutons and go light on the dressing, its a great choice. Without the high-fat toppings, this KFC salad comes in at only 190 calories, 6 grams of fat and 740 milligrams of sodium. Try adding a side of fresh fruit for a quick lunch.

Want the taste of Caesar salad without the salad? Try this grilled Caesar chicken.

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Ham Pear And Swiss Sandwich: 395 Calories

Why it rules: Deli ham is leaner than Christmas dinner baked ham but still packed with protein. Choose a low-sodium version.

Calorie breakdown:

  • 2 slices whole-wheat bread: 180 calories
  • 3 slices deli ham: 100 calories
  • 1 slice Swiss cheese: 70 calories
  • ½ pear, sliced: 45 calories
  • 1 teaspoon honey mustard: 5 calories

Side snack: ¾ cup apple chips

Mcdonald’s: Spicy Veggie Wrap

HEALTHY FAST FOOD // Full Day Of Eating // Low Calorie Fast Food

Calories: 363 | Saturated fat: 1.4g

Often you’ll find that vegan and vegetarian options particularly ones without cheese are healthier and less calorific. This spicy veggie wrap contains veggie dippers, lettuce, tomato, and spicy relish instead of fattening mayo. Skip the soda and plump for a flat white coffee, which contains bone-building organic milk. This will add another 86 calories and 1.9g saturated fat, making your McDonald’s lunch just 449 calories and 3.3g of saturated fat.

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Calories: Starbucks Bantam Bagels

Everyone loves a buttery almond croissant from Starbucks but, along with 420 calories, each of those flaky morsels has 11g saturated fat that’s half the recommended intake of this specific fat type, which raises your risk of heart disease. Swap it for a two pack of Bantam Bagels stuffed with vegetable cream cheese for only 200 calories. Gym-goers can opt for a reduced-fat Turkey Bacon Cheddar & Egg White Sandwich, which has 230 calories and 17g of protein.

Chipotle: Vegetarian Burrito Bowl

With plenty of light options like roasted veggies and hearty brown rice, you can put together a healthy Chipotle order in seconds. The vegetarian burrito bowl clocks in at 470 calories, 16 grams of fat and 1,595 milligrams of sodium. To cut back on the sodium, try recreating your favorite meals with these Chipotle copycat recipes.

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Starbucks: Banana Bread & Almond Latte

Calories: 448 | Saturated fat: 2.6g

If you’re partial to sweet treats avoid highly refined products such as almond croissants and go for a slice of banana loaf bread with pecans and walnuts. The nuts provide protein and a slow release of energy, plus the loaf contains bananas rather than chocolate or oodles of butter. A portion is 374 calories and 2.3g saturated fat combine this with a tall latte made from almond milk and you have a sweet breakfast that won’t send your blood sugar levels soaring. And all for 448 cals and 2.6g saturated fat. Add one of these low calorie Starbucks drinks and you’ve got yourself a much healthier fast food option.

Whooper Jr Burger King:

Low Calorie Burger King Menu Items
  • Burgers are a good option, especially when you stuff them with onions, tomatoes, lettuce, and even pickles for added taste without adding much salt or fat.
  • Skipping the cheese and complementing your sandwich with barbecue sauce or ketchup instead of mayonnaise saves calories and fat.
  • This burger gives only 240 calories and is smaller in size. It can be a great solution to your fast food cravings.

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Calories: Dominos Chicken Caesar Salad

This global pizza chain is hard pressed for healthy options and thats why we love it. But, if you do want a lighter choice, pick the three pieces of Boneless Chicken or the Chicken Caesar Salad . Otherwise, customise a small 10-inch thin pizza with marinara, ham, green peppers, mushrooms and onions , for 560 calories.

Tips For Making Healthier Choices At Fast Food Burger Joints:

Stick to a single hamburger patty. No double or triple burgers! Burgers with two or three beef patties add loads of unnecessary calories and unhealthy fat .

Hold or go light on the mayonnaise. You can eliminate around 100 calories. Add extra ketchup or mustard if you need a flavor kick.

Go easy on special sauces, which add a lot of calories. If you don’t want to do without, ask for the sauce on the side. A little goes a long way.

Say no to bacon, cheese, onion rings, and other calorie-laden burger toppings. If you want to add some interest, go with extra pickles or heart-healthy avocado.

Ask about no-meat burger or sandwich options, such as the veggie burger at Burger King or the grilled cheese at In-N-Out Burger.

Skip the fries. You’ll save hundreds of calories .

Check out the kid’s menu. Junior and children’s-sized hamburgers usually have between 250-300 calories, making them a healthier choice.

Healthier fast food burger options
Yogurt parfait or a vanilla sundae in a cup

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