Lets face it, there are times when all of us – even those who prepare our food a week in advance and bring meals wherever we go – find ourselves in situations where we are not prepared. Sure, you can pick up a protein shake at almost any convenience store these days, but what if you are in a pinch and you can’t make do without “real” food? Well, fast food (obviously!) is one of the quickest and easiest ways to satisfy your hunger and get on with your day. Here are 6 different fast food choices I would consider the healthiest options on their respective menus, and what I would personally choose if I went there to eat 🙂

NOTE: There are actually 9, I added a few more after the graphic was done 🙂 Enjoy!

#1: McDonalds Egg White Delight (no salted butter)
Calories 230
Protein 17g
Fat 5g (8g with salted butter)
Carbs 29g
Fiber 1g
Sugar 3g
Sodium 720mg

#2: McDonalds Artisan Grilled Chicken Sandwich
(without the artisan roll, the total calories drop to 140)
Calories 360
Protein 33g
Fat 6g (drops to 4g without the vinaigrette sauce)
Carbs 43g
Fiber 3g
Sugars 10g
Sodium 960mg


#3: Burger King TenderGrill Chicken Sandwich (without mayo)
Calories 350
Protein 26g
Fat 9g (21g with mayo)
Carbs 40g
Fiber 2g
Sugars 6g
Sodium 610mg

#4: Burger King Garden Grilled Chicken Salad with Tendergrill (no dressing)
Calories 320
Protein 36g
Fat 14g (Ken’s Ranch dressing adds 28g fat to this)
Carbs 16g
Fiber 2g
Sugars 4g
Sodium 650mg


#5: Taco Bell Chicken Soft Taco (no additions) With Black Beans Side

Calories 160
Protein 12g
Fat 5g (one of the lowest fat choices)
Carbs 16g
Fiber 2g
Sugar 1g
Sodium 480mg


Black beans
Calories 80
Protein 4g
Fat 1.5g
Carbs 12g
Fiber 5g (one of the highest fiber foods)
Sugar less than 1g
Sodium 200mg


#6: Subway 6″ Rotisserie Style Chicken Sandwich (Fresh Fit)
Calories 350
Protein 29 (one of the highest protein content)
Fat 6g
Carbs 44g
Fiber 5g
Sugar 7g
Sodium 540mg (lowest sodium content)


#7: Subway Oven Roasted Chicken Salad (without dressing)
(I would add extra chicken to this :))
Calories 140
Protein 19g (this is without the extra chicken)
Fat 3g
Carbs 10g
Fiber 4g
Sugar 4g
Sodium 280mg


#8: Wendy’s Jr. Hamburger
Calories 240
Protein 14g
Fat 10g (be aware that most of the burgers have over 20g fat when you add cheese)
Carbs 25g
Sugar 5g
Sodium 620mg


#9: Wendy’s Grilled Chicken Wrap
Calories 270
Protein 20g
Fat 10g
Carbs 24g
Sugar 3g
Sodium 730mg