Fast Food for BodyBuilders
by Chris Aceto with additions from F.I.S.T
Eating on the run. Unless you're Mr. or Ms. Perfect, it's become a necessary evil these days. Although were suppose to have all the conveniences of the modern world, enough to make our lives easier, it just seems like there's less and less time in the day! Yet we know real gains in mass and controlling body fat require round-the-clock eating. What's the solution? How can you eat 5 to 6 meals daily in such a fast pace world? Of course you can live on Lean Body Shakes. That'll help. But you can utilize fast food joints, eating around the bad stuff and carefully selecting meals and items that are either low in fat or lower in sugar and refined carbohydrates. It's becoming easier too. With the onslaught of negative press aimed at such fast food establishments, many are currently in the process of slimming down, providing more healthy alternatives to the big Burger and super size fries. With that in mind, here's my simple guide to staying in shape at some of the top fast food establishments.
McDonalds
Surprise. Their burger is not that bad. Each one yields around 30% of its calories from fat, or 9 grams per burger. Even the American Heart Association would even be happy with that. Plus, there's 14 grams of protein and only 34 grams of carbs per burger. Most hard training bodybuilders will need at least 30 grams of protein per meal so 2 burgers will provide roughly that about 28 grams along with 64 grams of carbs. If you’re on the road and starving, about ready to miss a meal, 2 burgers and a diet soda would make a nice meal replacement for many. If you need a little more protein, just substitute a serving of their 1% milk, which provides another 8 grams of protein. Tally: 2 burgers and a low fat milk equals 620 calories 77 grams of carbohydrate 36 grams of protein and 20 grams of fat. By comparison, 2 cups of rice with and 8 ounces of chicken breast would give you roughly 685 calories 88 grams of carbs, 37 grams of protein and 10 grams of fat.
Dieters, especially those keeping an eye on carbs can opt for the Grilled Chicken Salad Deluxe which weighs in at a skinny 120 calories 21 grams of muscle preserving protein 7 grams of carbs and 2 grams of fat.
Subway
When it comes to quick and really balanced meals, Subway's the place to go because the sandwiches are really balanced, not lopsided with too many carbs and of course there's the veggies that are piled high atop each one.
The six-inch Roast Beef on Wheat provides 39 grams of carbohydrates, 19 grams of protein and only 5 grams of fat. That's an ideal ratio of about 55% of the calories from carbs, 27 % from protein and 15% from dietary fat. Even the staunchest nutritionist would grade this sandwich an A+.
For variety, the six inch Turkey on Wheat yields pretty much the same nutrient breakdown while the six inch Roasted Chicken Breast on Wheat provides more protein -27 grams - which bumps the calories up to 348. These guys are pushing tasty low fat meals and lead the pack in terms of nutritional responsibility.
Burger King
Here you have to really pick and choose as their main feature, the Whopper, is aptly named. If you really want to blow your diet, this greasy fat laden burger will more than do the job.
However, you can get by if you know what to order. The BK Broiler provides 550 calories with 41 grams of carbs, 30 grams of protein and 29 grams of fat. If you drop the topping the special sauce and just have mustard and ketchup, the fat content falls to 18 grams and the calories to 451. Not bad.
Your safest bet is the salads. The Broiler Chicken Salad (with low fat dressing) yields 200 calories 7 grams of carbs, 21 grams of protein and 10 grams of fat. If you're dieting and trying to keep the carbs under control, this would be the choice. If you're a larger bodybuilder requiring more protein, you could certainly order two to boost the protein content to 42 grams.
Wendys
Though they don't push a low fat menu, you can get a few good items that'll fit within your fitness lifestyle. The Grilled Chicken Sandwich is a nice low fat meal proving 300 calories 36 grams of carbohydrates, 24 grams of protein and only 7 grams of fat. If you requested double chicken you'd be getting 414 calories, 36 grams of carbohydrates, 42 grams of protein and 12 grams of fat.
We know a carb snack eaten immediately before training can prolong training intensity and duration in endurance events and off set muscle catabolism during weight training, so a baked potato on the run would make a nice fit. Their hot-spud yields 310 calories 72 grams of carbs, no fat and about 5 to 7 grams of protein.
Wendys also serves Pitas which are great though the sauces are too high in fat. You can compromise by ordering one of their Chicken Caesar Pitas but use only half the dressing. Doing so brings the nutrient breakdown to 48 grams of carbohydrates, 30 grams or protein and 13 grams of fat for a total of 365 calories. For a very active female, that would make a nice meal.
The active male would likely need more carbs so he could add the baked potato to this item serving up a total of 665 calories, 120 grams of carbs, 37 grams of protein and 20 grams of fat. The carb contents a bit high so this would make an ideal pre-training meal about 2 hours before training or a good post training meal. Thats when you need more carbs: before and after hard training.
Taco Bell
Here's a great place to stop, by virtue of the smaller serving sizes. Unlike the burger joints, Taco Bell serves smaller sizes of food. For example, their beef Burrito yields only 210 calories with 21 grams of carbs, 10 grams of protein and 10 grams of fat. While the fat content is a little high, roughly 42% of its total calories, the benefit is the calorie content. At only 210 calories, this would make a great "hold-over" something you can eat to satisfy your hunger until you can get to a meal.
Their Chicken Fiesta Burrito falls just under 400 calories at 370 with 48 grams of carbohydrates, 18 grams of protein and 12 grams of fat. That would set the fat content at 29% of its total calories which would deem it a lower fat meal. Again, this would suffice for larger bodybuilders as a "hold over." An advantage of Taco Bell is the fiber content. Because nearly everything is prepared with beans, the fiber content is far greater than any other fast food joint. We know fiber is one area where even hardcore athletes fail to get their daily fill. Fiber can, to some degree, inhibit the absorption of dietary fat plus it helps delay the absorption rate of carbohydrates. This delaying-action contributes to a feeling of "being full" having eaten enough, a vital part of remaining within your daily caloric requirements and needs. For a high fiber snack, you can't go wrong with their Pintos & Cheese; 180 calories, 20 grams of carbs. 10 grams of protein 7 grams of fat with 12 grams of fiber. Fiber wise, no other fast food item comes close to this
KFC
Yes, low carb diets are here to stay. In fact, this past October, the Harvard School of Nutrition affirmed low carb diets as a viable approach to weight loss. Pretty amazing considering the nutrition establishment has fought the low carb approach from the get go. I mean fought darn hard. One recent study showed of two groups of people dieting - one using a high carb diet, the other a low carb diet, both groups lost the same amount of weight even though the low carbers ate 300 more calories daily! Well KFC is the place to go if you're following a low carb plan. Remove the skin from a KFC breast and you get 140 calories, no carbs and only 3 grams of fat. Add in a piece of corn for 70 calories, 13 carbs and 1 gram of fat or green beans for another 50 calories 1 gram of fat and only 5 grams of carbs. They also serve a low fat vegetarian dish high fiber too. BBQ baked Beans will only set you back 230 calories with a gram of fat and 46 carbs. It also provides 8 grams of protein and 7 grams of fiber.
Pizza Hut
Endomorphs, those who tend to have a naturally higher level of body fat might choose to incorporate lower carb meals to their eating plan, but ectomorphs, those with a faster metabolic rate and therefore lower amount of body fat can get away with a much higher carbohydrate intake. Pizza Huts a perfect match. Their Fit N Delicious Chicken and Cheese pizza yields just 160 calories a slice with 21 grams of carbs, 9 grams of protein and 4.5 grams of fat. Three slices would yield 480 calories 63 grams of carbs, 27 grams of protein and 13 grams of fat, a pretty balanced ratio for mass gains for the medium sized bodybuilder. Course if your looming large, you can eat more and if you're a little smaller, a little less.
POPEYES
Their 3 Piece Naked Tenders meal has only 170 Calories,2g of Fat,2g of Carbs and 26g of Protein with 550mg of Sodium.Not too shabby.Even if you doubled up,you're still not too bad.Other than the sodium content being high,doubling this up is actually a great meal with a great macro ratio.
The Bottom Line
You can eat fast food and build a killer physique. Important factors in getting your body to change include 5 to 6 meals daily spaced every 3 hours and eating within your calorie requirements on a daily basis. Even if you opt for a somewhat higher fat meal at a fast food place, as long as you stick with 4 to 5 clean meals during the day – lean proteins, complex carbs and veggies, you'll be alright. Remember, getting in shape is a process. It takes time, patience and consistency.
P.F. Changs China Bistro
Asian Grilled Salmon over Brown Rice:
This salmon-and-asparagus lunch bowl won top honors because it's "a simple, wholesome dish with real foods," panelist David Katz, MD, says. Brown rice is a great source of fiber and salmon's omega-3 fatty acids have been shown to improve memory. Omega-3s also help reduce inflammation in the body and may help lower your risk of heart disease, cancer, and arthritis. Since one order contains enough for two servings, split it with a friend—you'll save money and calories.
Serving size: 6 ounces, or 1/2 of entrée
Calories 230; Fat 12g (sat 2.5g); Protein 17g; Carbohydrate 14g; Fiber 2g; Sodium 300mg
California Pizza Kitchen
Moroccan Chicken Salad :
Dressed with a champagne vinaigrette, this salad contains loads of flavorful veggies (avocado, beets, red bell peppers, roasted butternut squash, romaine lettuce) and even fruit (dates and dried cranberries). "You're eating the rainbow here," says dietitian and judge Ellie Krieger, RD. "You'll get a wide array of antioxidants like beta carotene from the squash and anthocyanins from the beets." And 7 grams of fiber make this a super-satisfying dish. The salad may be high in total fat, but a fair amount of it comes from the avocado, which is chock-full of healthy, monounsaturated fats.
Serving size: 1 (1/2-portion) salad
Calories 412; Fat 27g (sat 4g); Protein 12g; Carbohydrate 30g; Fiber 7g; Sodium 309mg
Starbucks
Chicken on Flatbread with Hummus Artisan Snack Plate:
This snack or light lunch has a mix of veggies (grape tomatoes, carrot and cucumber sticks) and protein (chicken and hummus), which keeps you energized. Our experts commended Starbucks overall for adding healthy options like this one to their menu.
Serving size: 1 snack plate
Calories 250; Fat 9g (sat 0g); Protein 17g; Carbohydrate 27g; Fiber 5g; Sodium 520mg
Uno Chicago Grill
Roasted Eggplant, Spinach, and Feta Multigrain Pizza
This veggie pizza boasts a full roster of good-for-you ingredients and a crust made mainly with whole-wheat stone-ground flour. "Unlike other fast-food pies, this one is relatively light on sodium," panelist Frances Largeman-Roth, RD, says. But stick to just two or three slices, then take the rest home or share it with a friend.
Serving size: 1/3 of (10 1/2-inch) pizza
Calories 290; Fat 11g (sat 3.5g); Protein 13g; Carbohydrate 37g; Fiber 6g; Sodium 400mg
Au Bon Pain
Mayan Chicken Harvest Rice Bowl with Brown Rice:
Slow-cooked chicken with spices served over brown rice and topped with a field-green salad? Not your typical mall fare. Our panel thought this was a creative mix of lean protein, veggies, and whole grains. "It's a very complete meal," Dr. Katz says. It has a bit more calories than some of our other picks, so make it your main meal of the day. One thing the panelists didn't care for: the addition of partially hydrogenated oil. However, the amount is small enough that the company can still claim the dish has zero grams of trans fat.
Serving size: 1 bowl
Calories 510; Fat 13g (sat 3g); Protein 27g; Carbohydrate 72g; Fiber 4g; Sodium 870mg
Panda Express
Broccoli Beef with White Rice:
Here's a Chinese dish that won't leave you bloated: The sodium content is decent for food-court Asian fare, which tends to be higher in salt than other cuisines. The inclusion of super-nutritious broccoli deserves special mention, Dr. Katz says. The experts just wish Panda Express offered brown rice.
Serving size: 5.4 ounces broccoli beef and 1/2 serving white rice
Calories 340; Fat 4g (sat 1g); Protein 14g; Carbohydrate 60g; Fiber 3g; Sodium 740mg
Panera Bread
Asian Sesame Chicken Salad :
Chicken, almonds, and sesame seeds make this salad a protein-rich lunch. "I love that the textural crunch from the almonds makes it more satisfying," Krieger says. A few qualms: "Romaine lettuce is the only vegetable," she says. The reduced-sugar dressing also contains high-fructose corn syrup and preservatives.
Serving size: 1 salad
Calories 400; Fat 20g (sat 3.5g); Protein 31g; Carbohydrate 31g; Fiber 3g; Sodium 810mg
Subway
6-Inch Veggie Delite with Swiss :
No need for portion control here: "You can eat a whole sandwich for not many calories or fat grams," Krieger says. That means you can afford to top it with cheese and light mayo. The "9-grain wheat bread" is a bit deceiving, though. While our panelists praised the fact that it contains barley, flaxseed, and millet, the bread isn't truly whole-grain (the first ingredient is enriched wheat flour).
Serving size: 1 (6-inch) sandwich
Calories 330; Fat 12g (sat 4g); Protein 12g; Carbohydrate 45g; Fiber 5g; Sodium 540mg
McDonald's
Snack Size Fruit and Walnut Salad :
This light bite will help hold you over until you get home. Our experts were impressed that you can get delicious fresh fruit (sliced apples and red grapes) and low-fat vanilla yogurt at a fast-food chain, but wondered why the walnuts have to be sweetened.
Serving size: 1 salad
Calories 210; Fat 8g (sat 1.5g); Protein 4g; Carbohydrate 31g; Fiber 2g; Sodium 60mg
TCBY
Soft Serve Chocolate Frozen Yogurt :
If you're craving something sweet, this fro yo is a better choice than a giant cookie. It's rich in calcium and contains seven live active cultures—healthy bacteria that can help aid digestion. Just remember, it is dessert, so don't overdo it!
Serving size: 4 ounces (about 1/2 of a small size)
Calories 110; Fat 1.5g (sat 1g); Protein 4g; Carbohydrate 23g; Fiber 3g; Sodium 90mg
Chick-fil-A
Grilled Chicken Sandwich and Fruit Cup
Several fast food chains offer a grilled chicken sandwich. The trick is ordering it without mayo or creamy sauce, and making sure it’s served with a whole grain bun.
One of the healthier grilled chicken sandwiches out there is made by Chick-fil-A. Grilled chicken sandwiches at Carl’s Jr., Wendy’s, and McDonald’s are close seconds. The Carl’s Jr. sandwich comes with BBQ sauce, while the Wendy’s sandwich includes a calorie-friendly honey mustard sauce. Make sure you order the McDonald’s sandwich without mayonnaise.
Nutritional breakdown: A Chick-fil-A Chargrilled Chicken Sandwich (without the honey-roasted BBQ sauce), along with a large fruit cup, has 400 calories, 3.5 grams fat (8% calories from fat), 1 g saturated fat, 0 g trans fat, 55 mg cholesterol, 1120 mg sodium, 65 g carbohydrate, 6 g fiber, and 30 g protein.
Chick-Fil-A
Chick-n-Minis Breakfast
What’s the best fast food breakfast sandwich? Believe it or not, there are a few contenders. There’s the Breakfast Jack from Jack in the Box, which is fairly low in calories, fat, and sodium (284 calories, 11 grams fat, 4 grams saturated fat, 790 mg sodium). And then there's McDonald’s Egg McMuffin, which has more fiber and protein (2 g fiber, 18 g protein) than many other breakfast sandwiches. But the title goes to Chick-Fil-A’s Chick-n-minis -- the lowest in calories, fat, cholesterol, and sodium among the offerings at the major chains.
Chick-Fil-A's Chick-n-Minis have 260 calories, 10 g fat (35% calories from fat), 2.5 g saturated fat, 0 g trans fat, 40 mg cholesterol, 650 mg sodium, 30 g carbohydrate, 1 g fiber, and 14 g protein.
Wendy's
Chili-Topped Potato
You won’t find a "chili topped potato" on the Wendy’s menu. But you can make this savory and satisfying meal happen by buying the plain baked potato and a small chili. Together, they make a balanced meal with ample protein, carbs, and fat, and half a day’s worth of fiber (12 grams).
A plain baked potato and small chili from Wendy’s has 460 calories, 6 g fat (12% calories from fat), 2.5 g saturated fat, 0 g trans fat, 40 mg cholesterol, 855 mg sodium, 80 g carbohydrate, 12 g fiber, and 21 g protein.
KFC
Grilled Chicken Breast with Mashed Potatoes, Corn on the Cob
When you want something far from standard fast food fare, KFC’s meal deal can be a healthful solution. Choose their tasty grilled chicken breast as your entree, and mashed potatoes and corn as your two sides. This combination offers plenty of protein (41 grams) with a moderate amount of carbohydrate (49 grams) and fat (10 grams).
A meal of grilled chicken, mashed potatoes, and 5.5-inch corncob from (KFC) contains 430 calories, 10 g fat (21% calories from fat), 2 g saturated fat, 0 g trans fat, 90 mg cholesterol, 905 mg sodium, 49 g carbohydrate, 5 g fiber, and 41 g protein.
Jack in the Box
Chicken Teriyaki Bowl
This dish would be better if it had brown rice instead of white rice, and the sodium is definitely high (1461 milligrams). Still, it's very low in saturated fat yet contains plenty of protein (25 grams) and some fiber (4 grams). I chose the Chicken Teriyaki Bowl over Jack in the Box’s Steak Teriyaki Bowl because the steak option has even more sodium (1739 mg) plus 2 more grams of saturated fat.
The Chicken Teriyaki Bowl from Jack in the Box contains 585 calories, 6 g fat (9% calories from fat), 1 g saturated fat (2% calories from saturated fat), 0 g trans fat, 36 mg cholesterol, 1461 mg sodium, 106 g carbohydrate, 4 g fiber, and 25 g protein.
Chick-fil-A
Chargrilled Chicken Cool Wrap
I think this is the best-looking, best tasting, most satisfying fast food chicken wrap on the market. It doesn’t compare to the smaller wraps made by a couple of other chains. Although you’d probably need two of the smaller wraps for a meal, one of these wraps is likely to satisfy. It’s packed with fiber (9 grams) and protein (33 grams) and moderate in fat and saturated fat. However, it is high in sodium (1,300 mg) and any dressing served with it would add to that. The two Chick-fil-A dressings lowest in fat and sodium are Fat-Free Honey Mustard (60 calories, 0 g fat, 210 mg sodium) and Reduced Fat Berry Balsamic Vinaigrette (70 calories, 2 g fat, 150 mg sodium).
Chick-fil A's Chargrilled Chicken Cool Wrap with Fat Free Honey Mustard Dressing has
470 calories, 12 g fat (23% calories from fat), 4 g saturated fat, 0 g trans fat, 55 mg cholesterol, 1510 mg sodium, 64 g carbohydrate, 10 g fiber, 33 g protein.
McDonalds
Southwest Salad and Fruit n Yogurt Parfait
The grilled chicken salads offered at a handful of fast food chains are among the best options -- as long as the chicken is grilled, not fried, and the dressing is light. One standout is McDonalds' Southwest Salad, which is the highest in fiber and protein and among the lowest in saturated fat among the major chains' chicken salads.
Another good choice would be the Chargrilled and Fruit Salad from Chick-fil-A, the lowest in fat and cholesterol. (Adding a large bowl of their Hearty Breast of Chicken Soup would make this a filling meal.) Not including dressing, the Burger King Tendergrill Chicken Garden Salad is the lowest in calories, and Carl’s Jr.'s Charbroiled BBQ Chicken Salad is the lowest in sodium.
A meal of McDonald's Southwest Salad with Grilled Chicken (not including dressing) and Fruit ‘n Yogurt Parfait has 480 calories, 11 g fat (21% calories from fat), 4 g saturated fat , 0 g trans fat, 75 mg cholesterol, 1045 mg sodium, 61 g carbohydrate, 7 g fiber, and 34 g protein.
Burger King
Veggie Burger and Garden Salad
Veggie burgers come and go at fast food outlets, and at this moment the best one is also the only one among major chains. You should order Burger King’s Veggie Burger without mayonnaise, but the cheese slice is up to you.
This surprisingly tasty sandwich, which is more like a garden burger than a soy substitute trying to be a beef burger, contributes 7 grams of fiber and 22 grams of protein (25 if you opt for the cheese). Make it a meal by adding a garden salad.
A Burger King Veggie Burger (without mayonnaise), Garden Salad (no chicken) and half a packet of Light Italian Dressing totals 450 calories, 12.5 g fat (25% calories from fat), 4.2 g saturated fat, 0 g trans fat, 10 mg cholesterol, 1320 mg sodium, 52.5 g carbohydrate, 10 g fiber, 26 g protein.
Subway
Veggie Delite Sandwich and Tomato Orzo Soup
Another good vegetarian option, particularly if you watching your sodium intake, is the Veggie Delite Sandwich from Subway with 5 grams of fiber and 410 milligrams sodium. Pair it with a bowl of vegetable soup for a filling lunch.
A 6-inch Veggie Delite sandwich plus Fire-Roasted Tomato Orzo soup from Subway totals 360 calories, 3.5 g fat (9% calories from fat), 1 g saturated fat , 0 g trans fat, 5 mg cholesterol, 820 mg sodium, 69 g carbohydrate, 7 g fiber, 14 g protein.
Taco Bell
Chicken Fresco Burrito Supreme and Pintos 'n' Cheese
Need a protein-and-fiber boost in the middle of the day? The Chicken Fresco Burrito Supreme gives you 8 grams of fiber and 18 grams of protein with only 21% calories from fat. The sodium is high, however – 1,410 milligrams. If you're looking for a vegetarian choice, Taco Bell's Fresco Bean Burrito has similar nutritional statistics, and goes great with a side of Mexican Rice.
A Chicken Fresco Burrito Supreme with Pintos ‘n Cheese from Taco Bell has 520 calories, 15 g fat (26% calories from fat), 5.5 g saturated fat, 0 g trans fat, 40 mg cholesterol, 2140 mg sodium, 69 g carbohydrate, 17 g fiber, 28 g protein.
Jamba Juice
Berry Topper Ideal Meal
The name is spot on. "It really is an ideal meal because it meets all of your nutrient needs," says judge and nutrition expert Robin Miller, the host of Quick Fix Meals on the Food Network.
It's made with yogurt and soy milk, great sources of calcium and vitamin D two nutrients women often lack. Also blended in are vitamin C--packed strawberries, blueberries, and bananas. And the organic pumpkin flaxseed granola gives you a dose of healthy fats for heart health.
Calories 300; Fat 4.5g (sat 0.5g); Protein 9g; Carbohydrate 59g; Fiber 7g; Sodium 85mg (for 12 ounces)
Denny's
Scrambled Egg Whites, Chicken Sausage, and Fruit
Yes, you can have eggs and sausage! But pass over the Grand Slam menu and look for these better-for-you breakfast "sides" to design your own morning meal. "This is a really well-rounded breakfast," Largeman-Roth says. It's not too high in sodium, either; a surprise for a sausage breakfast, she says.
Calories 230; Fat 9g (sat 0g); Protein 19g; Carbohydrate 19g; Fiber 3g; Sodium 447mg
IHOP
Simple & Fit Veggie Omelette
A veggie omelette is a great way to sneak more nutrient- and fiber-rich produce into your power breakfast, Miller says. In this case you get a flavor-fest of green peppers, mushrooms, onions, and oven-roasted tomatoes. "And the side of fruit adds a nice (sweet) touch," she says.
Calories 320; Fat 10g (sat 1g); Protein 21g; Carbohydrate 40g; Fiber 8g; Sodium 420mg
Subway
Western Egg White & Cheese Muffin Melt
For just 160 calories, this melt with egg whites, Black Forest ham, green peppers, American and Monterey Jack cheeses, and red onion stacked on an English muffin lets you eat light without feeling even a little bit deprived.
Don't like peppers or onions? Order your melt with fresh tomatoes and spinach instead. If you want something more substantial, round out your meal with Subway's packaged apple slices or yogurt.
Calories 160; Fat 4g (sat 1.5g); Protein 15g; Carbohydrate 19g; Fiber 5g; Sodium 680mg
Dunkin' Donuts
Egg White Turkey Sausage Wake-Up Wrap
No need to deprive yourself if you're watching calories and fat: The reduced-fat cheddar cheese, egg whites, spinach, and turkey sausage in this winner from Dunkin' Donuts make this a healthy indulgence.
Calories 150; Fat 5g (sat 2.5g); Protein 11g; Carbohydrate 14g; Fiber 1g; Sodium 400mg
Panera Bread
Breakfast Power Sandwich
This egg, Vermont white cheddar, and smoked lean ham sandwich serves up as much protein as a 3.5-ounce fish fillet, Gerbstadt says.
Also praiseworthy, she adds, is Panera's whole-grain bread. Made of rye, spelt, amaranth, and flax, it's brimming with good-for-you nutrients like vitamin B2, niacin, manganese, iron, magnesium, and selenium.
Calories 330; Fat 14g (sat 6g); Protein 22g; Carbohydrate 31g; Fiber 4g; Sodium 830mg.
PANERA BREAD
Egg & Cheese on Ciabatta
380 cal, 6g sat fat, 14g total fat, 620mg sodium, 43g carbs, 1g sugars, 2g fiber, 18g protein
Breakfast Power Sandwich
360 cal, 6g sat fat, 14g total fat, 860mg sodium, 36g carbs, 3g sugars, 4g fiber, 23g protein
Half Strawberry Poppyseed Salad with Chicken
140 cal, no sat fat, 4g total fat, 260mg sodium, 14g carbs, 9g sugars, 2g fiber, 14g protein
Half Asian Sesame Chicken Salad
200 cal, 2g sat fat, 10g total fat, 460mg sodium, 14g carbs, 3g sugars, 2g fiber, 15g protein
Hardee's
Charbroiled BBQ Chicken Sandwich
KFC
Tender Roast Sandwich (without sauce)
Carl's Jr
Charbroiled BBQ Chicken Sandwich
Wendy's
Ultimate Grill Sandwich
Arby's
Grilled Chicken Cordon Bleu Sandwich (without mayo)
In-n-out
Hamburger (with onion, mustard, and catsup instead of spread)
Taco Bell
Fresco Style Bean Burrito
KFC
Oven Roasted Twister (without sauce)
McDonalds
Grilled Snack Wrap with Honey Mustard OR Grilled Snack Wrap with Chipotle BBQ Sauce. Each:
Taco Bell
Fresco Style Steak Burrito Supreme
Jack in the Box
Chicken Fajita Pita (no salsa)
Chick-fil-A
Chargrilled Chicken Cool Wrap
Chick-fil-A
Chargrilled Chicken Garden Salad
Taco Bell
Fresco Style Zesty Chicken Border Bowl (without dressing)
McDonalds
Southwest Salad With Grilled Chicken
(includes cilantro lime glaze and a Southwest vegetable/bean blend)
Arby's
Martha's Vineyard Salad -- not including dressing (includes grilled chicken, diced apples, cherry tomatoes, cheddar, cranberries, and lettuce)
Carl's Jr
Charbroiled Chicken Salad (with low-fat balsamic dressing)
Arby's
Santa Fe Salad With Grilled Chicken -- not including dressing
(includes cherry tomatoes, red onion, corn and black beans, cheddar, and lettuce)
McDonalds
Asian Salad With Grilled Chicken
(includes mandarin oranges, almonds, edamame, snow peas, and red bell peppers)
by Chris Aceto with additions from F.I.S.T
Eating on the run. Unless you're Mr. or Ms. Perfect, it's become a necessary evil these days. Although were suppose to have all the conveniences of the modern world, enough to make our lives easier, it just seems like there's less and less time in the day! Yet we know real gains in mass and controlling body fat require round-the-clock eating. What's the solution? How can you eat 5 to 6 meals daily in such a fast pace world? Of course you can live on Lean Body Shakes. That'll help. But you can utilize fast food joints, eating around the bad stuff and carefully selecting meals and items that are either low in fat or lower in sugar and refined carbohydrates. It's becoming easier too. With the onslaught of negative press aimed at such fast food establishments, many are currently in the process of slimming down, providing more healthy alternatives to the big Burger and super size fries. With that in mind, here's my simple guide to staying in shape at some of the top fast food establishments.
McDonalds
Surprise. Their burger is not that bad. Each one yields around 30% of its calories from fat, or 9 grams per burger. Even the American Heart Association would even be happy with that. Plus, there's 14 grams of protein and only 34 grams of carbs per burger. Most hard training bodybuilders will need at least 30 grams of protein per meal so 2 burgers will provide roughly that about 28 grams along with 64 grams of carbs. If you’re on the road and starving, about ready to miss a meal, 2 burgers and a diet soda would make a nice meal replacement for many. If you need a little more protein, just substitute a serving of their 1% milk, which provides another 8 grams of protein. Tally: 2 burgers and a low fat milk equals 620 calories 77 grams of carbohydrate 36 grams of protein and 20 grams of fat. By comparison, 2 cups of rice with and 8 ounces of chicken breast would give you roughly 685 calories 88 grams of carbs, 37 grams of protein and 10 grams of fat.
Dieters, especially those keeping an eye on carbs can opt for the Grilled Chicken Salad Deluxe which weighs in at a skinny 120 calories 21 grams of muscle preserving protein 7 grams of carbs and 2 grams of fat.
Subway
When it comes to quick and really balanced meals, Subway's the place to go because the sandwiches are really balanced, not lopsided with too many carbs and of course there's the veggies that are piled high atop each one.
The six-inch Roast Beef on Wheat provides 39 grams of carbohydrates, 19 grams of protein and only 5 grams of fat. That's an ideal ratio of about 55% of the calories from carbs, 27 % from protein and 15% from dietary fat. Even the staunchest nutritionist would grade this sandwich an A+.
For variety, the six inch Turkey on Wheat yields pretty much the same nutrient breakdown while the six inch Roasted Chicken Breast on Wheat provides more protein -27 grams - which bumps the calories up to 348. These guys are pushing tasty low fat meals and lead the pack in terms of nutritional responsibility.
Burger King
Here you have to really pick and choose as their main feature, the Whopper, is aptly named. If you really want to blow your diet, this greasy fat laden burger will more than do the job.
However, you can get by if you know what to order. The BK Broiler provides 550 calories with 41 grams of carbs, 30 grams of protein and 29 grams of fat. If you drop the topping the special sauce and just have mustard and ketchup, the fat content falls to 18 grams and the calories to 451. Not bad.
Your safest bet is the salads. The Broiler Chicken Salad (with low fat dressing) yields 200 calories 7 grams of carbs, 21 grams of protein and 10 grams of fat. If you're dieting and trying to keep the carbs under control, this would be the choice. If you're a larger bodybuilder requiring more protein, you could certainly order two to boost the protein content to 42 grams.
Wendys
Though they don't push a low fat menu, you can get a few good items that'll fit within your fitness lifestyle. The Grilled Chicken Sandwich is a nice low fat meal proving 300 calories 36 grams of carbohydrates, 24 grams of protein and only 7 grams of fat. If you requested double chicken you'd be getting 414 calories, 36 grams of carbohydrates, 42 grams of protein and 12 grams of fat.
We know a carb snack eaten immediately before training can prolong training intensity and duration in endurance events and off set muscle catabolism during weight training, so a baked potato on the run would make a nice fit. Their hot-spud yields 310 calories 72 grams of carbs, no fat and about 5 to 7 grams of protein.
Wendys also serves Pitas which are great though the sauces are too high in fat. You can compromise by ordering one of their Chicken Caesar Pitas but use only half the dressing. Doing so brings the nutrient breakdown to 48 grams of carbohydrates, 30 grams or protein and 13 grams of fat for a total of 365 calories. For a very active female, that would make a nice meal.
The active male would likely need more carbs so he could add the baked potato to this item serving up a total of 665 calories, 120 grams of carbs, 37 grams of protein and 20 grams of fat. The carb contents a bit high so this would make an ideal pre-training meal about 2 hours before training or a good post training meal. Thats when you need more carbs: before and after hard training.
Taco Bell
Here's a great place to stop, by virtue of the smaller serving sizes. Unlike the burger joints, Taco Bell serves smaller sizes of food. For example, their beef Burrito yields only 210 calories with 21 grams of carbs, 10 grams of protein and 10 grams of fat. While the fat content is a little high, roughly 42% of its total calories, the benefit is the calorie content. At only 210 calories, this would make a great "hold-over" something you can eat to satisfy your hunger until you can get to a meal.
Their Chicken Fiesta Burrito falls just under 400 calories at 370 with 48 grams of carbohydrates, 18 grams of protein and 12 grams of fat. That would set the fat content at 29% of its total calories which would deem it a lower fat meal. Again, this would suffice for larger bodybuilders as a "hold over." An advantage of Taco Bell is the fiber content. Because nearly everything is prepared with beans, the fiber content is far greater than any other fast food joint. We know fiber is one area where even hardcore athletes fail to get their daily fill. Fiber can, to some degree, inhibit the absorption of dietary fat plus it helps delay the absorption rate of carbohydrates. This delaying-action contributes to a feeling of "being full" having eaten enough, a vital part of remaining within your daily caloric requirements and needs. For a high fiber snack, you can't go wrong with their Pintos & Cheese; 180 calories, 20 grams of carbs. 10 grams of protein 7 grams of fat with 12 grams of fiber. Fiber wise, no other fast food item comes close to this
KFC
Yes, low carb diets are here to stay. In fact, this past October, the Harvard School of Nutrition affirmed low carb diets as a viable approach to weight loss. Pretty amazing considering the nutrition establishment has fought the low carb approach from the get go. I mean fought darn hard. One recent study showed of two groups of people dieting - one using a high carb diet, the other a low carb diet, both groups lost the same amount of weight even though the low carbers ate 300 more calories daily! Well KFC is the place to go if you're following a low carb plan. Remove the skin from a KFC breast and you get 140 calories, no carbs and only 3 grams of fat. Add in a piece of corn for 70 calories, 13 carbs and 1 gram of fat or green beans for another 50 calories 1 gram of fat and only 5 grams of carbs. They also serve a low fat vegetarian dish high fiber too. BBQ baked Beans will only set you back 230 calories with a gram of fat and 46 carbs. It also provides 8 grams of protein and 7 grams of fiber.
Pizza Hut
Endomorphs, those who tend to have a naturally higher level of body fat might choose to incorporate lower carb meals to their eating plan, but ectomorphs, those with a faster metabolic rate and therefore lower amount of body fat can get away with a much higher carbohydrate intake. Pizza Huts a perfect match. Their Fit N Delicious Chicken and Cheese pizza yields just 160 calories a slice with 21 grams of carbs, 9 grams of protein and 4.5 grams of fat. Three slices would yield 480 calories 63 grams of carbs, 27 grams of protein and 13 grams of fat, a pretty balanced ratio for mass gains for the medium sized bodybuilder. Course if your looming large, you can eat more and if you're a little smaller, a little less.
POPEYES
Their 3 Piece Naked Tenders meal has only 170 Calories,2g of Fat,2g of Carbs and 26g of Protein with 550mg of Sodium.Not too shabby.Even if you doubled up,you're still not too bad.Other than the sodium content being high,doubling this up is actually a great meal with a great macro ratio.
The Bottom Line
You can eat fast food and build a killer physique. Important factors in getting your body to change include 5 to 6 meals daily spaced every 3 hours and eating within your calorie requirements on a daily basis. Even if you opt for a somewhat higher fat meal at a fast food place, as long as you stick with 4 to 5 clean meals during the day – lean proteins, complex carbs and veggies, you'll be alright. Remember, getting in shape is a process. It takes time, patience and consistency.
P.F. Changs China Bistro
Asian Grilled Salmon over Brown Rice:
This salmon-and-asparagus lunch bowl won top honors because it's "a simple, wholesome dish with real foods," panelist David Katz, MD, says. Brown rice is a great source of fiber and salmon's omega-3 fatty acids have been shown to improve memory. Omega-3s also help reduce inflammation in the body and may help lower your risk of heart disease, cancer, and arthritis. Since one order contains enough for two servings, split it with a friend—you'll save money and calories.
Serving size: 6 ounces, or 1/2 of entrée
Calories 230; Fat 12g (sat 2.5g); Protein 17g; Carbohydrate 14g; Fiber 2g; Sodium 300mg
California Pizza Kitchen
Moroccan Chicken Salad :
Dressed with a champagne vinaigrette, this salad contains loads of flavorful veggies (avocado, beets, red bell peppers, roasted butternut squash, romaine lettuce) and even fruit (dates and dried cranberries). "You're eating the rainbow here," says dietitian and judge Ellie Krieger, RD. "You'll get a wide array of antioxidants like beta carotene from the squash and anthocyanins from the beets." And 7 grams of fiber make this a super-satisfying dish. The salad may be high in total fat, but a fair amount of it comes from the avocado, which is chock-full of healthy, monounsaturated fats.
Serving size: 1 (1/2-portion) salad
Calories 412; Fat 27g (sat 4g); Protein 12g; Carbohydrate 30g; Fiber 7g; Sodium 309mg
Starbucks
Chicken on Flatbread with Hummus Artisan Snack Plate:
This snack or light lunch has a mix of veggies (grape tomatoes, carrot and cucumber sticks) and protein (chicken and hummus), which keeps you energized. Our experts commended Starbucks overall for adding healthy options like this one to their menu.
Serving size: 1 snack plate
Calories 250; Fat 9g (sat 0g); Protein 17g; Carbohydrate 27g; Fiber 5g; Sodium 520mg
Uno Chicago Grill
Roasted Eggplant, Spinach, and Feta Multigrain Pizza
This veggie pizza boasts a full roster of good-for-you ingredients and a crust made mainly with whole-wheat stone-ground flour. "Unlike other fast-food pies, this one is relatively light on sodium," panelist Frances Largeman-Roth, RD, says. But stick to just two or three slices, then take the rest home or share it with a friend.
Serving size: 1/3 of (10 1/2-inch) pizza
Calories 290; Fat 11g (sat 3.5g); Protein 13g; Carbohydrate 37g; Fiber 6g; Sodium 400mg
Au Bon Pain
Mayan Chicken Harvest Rice Bowl with Brown Rice:
Slow-cooked chicken with spices served over brown rice and topped with a field-green salad? Not your typical mall fare. Our panel thought this was a creative mix of lean protein, veggies, and whole grains. "It's a very complete meal," Dr. Katz says. It has a bit more calories than some of our other picks, so make it your main meal of the day. One thing the panelists didn't care for: the addition of partially hydrogenated oil. However, the amount is small enough that the company can still claim the dish has zero grams of trans fat.
Serving size: 1 bowl
Calories 510; Fat 13g (sat 3g); Protein 27g; Carbohydrate 72g; Fiber 4g; Sodium 870mg
Panda Express
Broccoli Beef with White Rice:
Here's a Chinese dish that won't leave you bloated: The sodium content is decent for food-court Asian fare, which tends to be higher in salt than other cuisines. The inclusion of super-nutritious broccoli deserves special mention, Dr. Katz says. The experts just wish Panda Express offered brown rice.
Serving size: 5.4 ounces broccoli beef and 1/2 serving white rice
Calories 340; Fat 4g (sat 1g); Protein 14g; Carbohydrate 60g; Fiber 3g; Sodium 740mg
Panera Bread
Asian Sesame Chicken Salad :
Chicken, almonds, and sesame seeds make this salad a protein-rich lunch. "I love that the textural crunch from the almonds makes it more satisfying," Krieger says. A few qualms: "Romaine lettuce is the only vegetable," she says. The reduced-sugar dressing also contains high-fructose corn syrup and preservatives.
Serving size: 1 salad
Calories 400; Fat 20g (sat 3.5g); Protein 31g; Carbohydrate 31g; Fiber 3g; Sodium 810mg
Subway
6-Inch Veggie Delite with Swiss :
No need for portion control here: "You can eat a whole sandwich for not many calories or fat grams," Krieger says. That means you can afford to top it with cheese and light mayo. The "9-grain wheat bread" is a bit deceiving, though. While our panelists praised the fact that it contains barley, flaxseed, and millet, the bread isn't truly whole-grain (the first ingredient is enriched wheat flour).
Serving size: 1 (6-inch) sandwich
Calories 330; Fat 12g (sat 4g); Protein 12g; Carbohydrate 45g; Fiber 5g; Sodium 540mg
McDonald's
Snack Size Fruit and Walnut Salad :
This light bite will help hold you over until you get home. Our experts were impressed that you can get delicious fresh fruit (sliced apples and red grapes) and low-fat vanilla yogurt at a fast-food chain, but wondered why the walnuts have to be sweetened.
Serving size: 1 salad
Calories 210; Fat 8g (sat 1.5g); Protein 4g; Carbohydrate 31g; Fiber 2g; Sodium 60mg
TCBY
Soft Serve Chocolate Frozen Yogurt :
If you're craving something sweet, this fro yo is a better choice than a giant cookie. It's rich in calcium and contains seven live active cultures—healthy bacteria that can help aid digestion. Just remember, it is dessert, so don't overdo it!
Serving size: 4 ounces (about 1/2 of a small size)
Calories 110; Fat 1.5g (sat 1g); Protein 4g; Carbohydrate 23g; Fiber 3g; Sodium 90mg
Chick-fil-A
Grilled Chicken Sandwich and Fruit Cup
Several fast food chains offer a grilled chicken sandwich. The trick is ordering it without mayo or creamy sauce, and making sure it’s served with a whole grain bun.
One of the healthier grilled chicken sandwiches out there is made by Chick-fil-A. Grilled chicken sandwiches at Carl’s Jr., Wendy’s, and McDonald’s are close seconds. The Carl’s Jr. sandwich comes with BBQ sauce, while the Wendy’s sandwich includes a calorie-friendly honey mustard sauce. Make sure you order the McDonald’s sandwich without mayonnaise.
Nutritional breakdown: A Chick-fil-A Chargrilled Chicken Sandwich (without the honey-roasted BBQ sauce), along with a large fruit cup, has 400 calories, 3.5 grams fat (8% calories from fat), 1 g saturated fat, 0 g trans fat, 55 mg cholesterol, 1120 mg sodium, 65 g carbohydrate, 6 g fiber, and 30 g protein.
Chick-Fil-A
Chick-n-Minis Breakfast
What’s the best fast food breakfast sandwich? Believe it or not, there are a few contenders. There’s the Breakfast Jack from Jack in the Box, which is fairly low in calories, fat, and sodium (284 calories, 11 grams fat, 4 grams saturated fat, 790 mg sodium). And then there's McDonald’s Egg McMuffin, which has more fiber and protein (2 g fiber, 18 g protein) than many other breakfast sandwiches. But the title goes to Chick-Fil-A’s Chick-n-minis -- the lowest in calories, fat, cholesterol, and sodium among the offerings at the major chains.
Chick-Fil-A's Chick-n-Minis have 260 calories, 10 g fat (35% calories from fat), 2.5 g saturated fat, 0 g trans fat, 40 mg cholesterol, 650 mg sodium, 30 g carbohydrate, 1 g fiber, and 14 g protein.
Wendy's
Chili-Topped Potato
You won’t find a "chili topped potato" on the Wendy’s menu. But you can make this savory and satisfying meal happen by buying the plain baked potato and a small chili. Together, they make a balanced meal with ample protein, carbs, and fat, and half a day’s worth of fiber (12 grams).
A plain baked potato and small chili from Wendy’s has 460 calories, 6 g fat (12% calories from fat), 2.5 g saturated fat, 0 g trans fat, 40 mg cholesterol, 855 mg sodium, 80 g carbohydrate, 12 g fiber, and 21 g protein.
KFC
Grilled Chicken Breast with Mashed Potatoes, Corn on the Cob
When you want something far from standard fast food fare, KFC’s meal deal can be a healthful solution. Choose their tasty grilled chicken breast as your entree, and mashed potatoes and corn as your two sides. This combination offers plenty of protein (41 grams) with a moderate amount of carbohydrate (49 grams) and fat (10 grams).
A meal of grilled chicken, mashed potatoes, and 5.5-inch corncob from (KFC) contains 430 calories, 10 g fat (21% calories from fat), 2 g saturated fat, 0 g trans fat, 90 mg cholesterol, 905 mg sodium, 49 g carbohydrate, 5 g fiber, and 41 g protein.
Jack in the Box
Chicken Teriyaki Bowl
This dish would be better if it had brown rice instead of white rice, and the sodium is definitely high (1461 milligrams). Still, it's very low in saturated fat yet contains plenty of protein (25 grams) and some fiber (4 grams). I chose the Chicken Teriyaki Bowl over Jack in the Box’s Steak Teriyaki Bowl because the steak option has even more sodium (1739 mg) plus 2 more grams of saturated fat.
The Chicken Teriyaki Bowl from Jack in the Box contains 585 calories, 6 g fat (9% calories from fat), 1 g saturated fat (2% calories from saturated fat), 0 g trans fat, 36 mg cholesterol, 1461 mg sodium, 106 g carbohydrate, 4 g fiber, and 25 g protein.
Chick-fil-A
Chargrilled Chicken Cool Wrap
I think this is the best-looking, best tasting, most satisfying fast food chicken wrap on the market. It doesn’t compare to the smaller wraps made by a couple of other chains. Although you’d probably need two of the smaller wraps for a meal, one of these wraps is likely to satisfy. It’s packed with fiber (9 grams) and protein (33 grams) and moderate in fat and saturated fat. However, it is high in sodium (1,300 mg) and any dressing served with it would add to that. The two Chick-fil-A dressings lowest in fat and sodium are Fat-Free Honey Mustard (60 calories, 0 g fat, 210 mg sodium) and Reduced Fat Berry Balsamic Vinaigrette (70 calories, 2 g fat, 150 mg sodium).
Chick-fil A's Chargrilled Chicken Cool Wrap with Fat Free Honey Mustard Dressing has
470 calories, 12 g fat (23% calories from fat), 4 g saturated fat, 0 g trans fat, 55 mg cholesterol, 1510 mg sodium, 64 g carbohydrate, 10 g fiber, 33 g protein.
McDonalds
Southwest Salad and Fruit n Yogurt Parfait
The grilled chicken salads offered at a handful of fast food chains are among the best options -- as long as the chicken is grilled, not fried, and the dressing is light. One standout is McDonalds' Southwest Salad, which is the highest in fiber and protein and among the lowest in saturated fat among the major chains' chicken salads.
Another good choice would be the Chargrilled and Fruit Salad from Chick-fil-A, the lowest in fat and cholesterol. (Adding a large bowl of their Hearty Breast of Chicken Soup would make this a filling meal.) Not including dressing, the Burger King Tendergrill Chicken Garden Salad is the lowest in calories, and Carl’s Jr.'s Charbroiled BBQ Chicken Salad is the lowest in sodium.
A meal of McDonald's Southwest Salad with Grilled Chicken (not including dressing) and Fruit ‘n Yogurt Parfait has 480 calories, 11 g fat (21% calories from fat), 4 g saturated fat , 0 g trans fat, 75 mg cholesterol, 1045 mg sodium, 61 g carbohydrate, 7 g fiber, and 34 g protein.
Burger King
Veggie Burger and Garden Salad
Veggie burgers come and go at fast food outlets, and at this moment the best one is also the only one among major chains. You should order Burger King’s Veggie Burger without mayonnaise, but the cheese slice is up to you.
This surprisingly tasty sandwich, which is more like a garden burger than a soy substitute trying to be a beef burger, contributes 7 grams of fiber and 22 grams of protein (25 if you opt for the cheese). Make it a meal by adding a garden salad.
A Burger King Veggie Burger (without mayonnaise), Garden Salad (no chicken) and half a packet of Light Italian Dressing totals 450 calories, 12.5 g fat (25% calories from fat), 4.2 g saturated fat, 0 g trans fat, 10 mg cholesterol, 1320 mg sodium, 52.5 g carbohydrate, 10 g fiber, 26 g protein.
Subway
Veggie Delite Sandwich and Tomato Orzo Soup
Another good vegetarian option, particularly if you watching your sodium intake, is the Veggie Delite Sandwich from Subway with 5 grams of fiber and 410 milligrams sodium. Pair it with a bowl of vegetable soup for a filling lunch.
A 6-inch Veggie Delite sandwich plus Fire-Roasted Tomato Orzo soup from Subway totals 360 calories, 3.5 g fat (9% calories from fat), 1 g saturated fat , 0 g trans fat, 5 mg cholesterol, 820 mg sodium, 69 g carbohydrate, 7 g fiber, 14 g protein.
Taco Bell
Chicken Fresco Burrito Supreme and Pintos 'n' Cheese
Need a protein-and-fiber boost in the middle of the day? The Chicken Fresco Burrito Supreme gives you 8 grams of fiber and 18 grams of protein with only 21% calories from fat. The sodium is high, however – 1,410 milligrams. If you're looking for a vegetarian choice, Taco Bell's Fresco Bean Burrito has similar nutritional statistics, and goes great with a side of Mexican Rice.
A Chicken Fresco Burrito Supreme with Pintos ‘n Cheese from Taco Bell has 520 calories, 15 g fat (26% calories from fat), 5.5 g saturated fat, 0 g trans fat, 40 mg cholesterol, 2140 mg sodium, 69 g carbohydrate, 17 g fiber, 28 g protein.
Jamba Juice
Berry Topper Ideal Meal
The name is spot on. "It really is an ideal meal because it meets all of your nutrient needs," says judge and nutrition expert Robin Miller, the host of Quick Fix Meals on the Food Network.
It's made with yogurt and soy milk, great sources of calcium and vitamin D two nutrients women often lack. Also blended in are vitamin C--packed strawberries, blueberries, and bananas. And the organic pumpkin flaxseed granola gives you a dose of healthy fats for heart health.
Calories 300; Fat 4.5g (sat 0.5g); Protein 9g; Carbohydrate 59g; Fiber 7g; Sodium 85mg (for 12 ounces)
Denny's
Scrambled Egg Whites, Chicken Sausage, and Fruit
Yes, you can have eggs and sausage! But pass over the Grand Slam menu and look for these better-for-you breakfast "sides" to design your own morning meal. "This is a really well-rounded breakfast," Largeman-Roth says. It's not too high in sodium, either; a surprise for a sausage breakfast, she says.
Calories 230; Fat 9g (sat 0g); Protein 19g; Carbohydrate 19g; Fiber 3g; Sodium 447mg
IHOP
Simple & Fit Veggie Omelette
A veggie omelette is a great way to sneak more nutrient- and fiber-rich produce into your power breakfast, Miller says. In this case you get a flavor-fest of green peppers, mushrooms, onions, and oven-roasted tomatoes. "And the side of fruit adds a nice (sweet) touch," she says.
Calories 320; Fat 10g (sat 1g); Protein 21g; Carbohydrate 40g; Fiber 8g; Sodium 420mg
Subway
Western Egg White & Cheese Muffin Melt
For just 160 calories, this melt with egg whites, Black Forest ham, green peppers, American and Monterey Jack cheeses, and red onion stacked on an English muffin lets you eat light without feeling even a little bit deprived.
Don't like peppers or onions? Order your melt with fresh tomatoes and spinach instead. If you want something more substantial, round out your meal with Subway's packaged apple slices or yogurt.
Calories 160; Fat 4g (sat 1.5g); Protein 15g; Carbohydrate 19g; Fiber 5g; Sodium 680mg
Dunkin' Donuts
Egg White Turkey Sausage Wake-Up Wrap
No need to deprive yourself if you're watching calories and fat: The reduced-fat cheddar cheese, egg whites, spinach, and turkey sausage in this winner from Dunkin' Donuts make this a healthy indulgence.
Calories 150; Fat 5g (sat 2.5g); Protein 11g; Carbohydrate 14g; Fiber 1g; Sodium 400mg
Panera Bread
Breakfast Power Sandwich
This egg, Vermont white cheddar, and smoked lean ham sandwich serves up as much protein as a 3.5-ounce fish fillet, Gerbstadt says.
Also praiseworthy, she adds, is Panera's whole-grain bread. Made of rye, spelt, amaranth, and flax, it's brimming with good-for-you nutrients like vitamin B2, niacin, manganese, iron, magnesium, and selenium.
Calories 330; Fat 14g (sat 6g); Protein 22g; Carbohydrate 31g; Fiber 4g; Sodium 830mg.
PANERA BREAD
Egg & Cheese on Ciabatta
380 cal, 6g sat fat, 14g total fat, 620mg sodium, 43g carbs, 1g sugars, 2g fiber, 18g protein
Breakfast Power Sandwich
360 cal, 6g sat fat, 14g total fat, 860mg sodium, 36g carbs, 3g sugars, 4g fiber, 23g protein
Half Strawberry Poppyseed Salad with Chicken
140 cal, no sat fat, 4g total fat, 260mg sodium, 14g carbs, 9g sugars, 2g fiber, 14g protein
Half Asian Sesame Chicken Salad
200 cal, 2g sat fat, 10g total fat, 460mg sodium, 14g carbs, 3g sugars, 2g fiber, 15g protein
Hardee's
Charbroiled BBQ Chicken Sandwich
- 340 calories
- 4 grams fat
- 1 gram saturated fat
- 60 mg cholesterol
- 1,070 mg sodium
- 3 grams fiber
- 40 grams carbohydrate
- 33 grams protein
KFC
Tender Roast Sandwich (without sauce)
- 300 calories
- 4.5 grams fat
- 1.5 grams saturated fat
- 70 mg cholesterol
- 1,060 mg sodium
- 2 grams fiber
- 28 grams carbohydrate
- 37 grams protein
Carl's Jr
Charbroiled BBQ Chicken Sandwich
- 360 calories
- 4.5 grams fat
- 1 gram saturated fat
- 60 mg cholesterol
- 1,150 mg sodium
- 4 grams fiber
- 48 grams carbohydrate
- 34 grams protein
Wendy's
Ultimate Grill Sandwich
- 320 calories
- 7 grams fat
- 1.5 grams saturated fat
- 70 mg cholesterol
- 950 mg sodium
- 2 grams fiber
- 36 grams carbohydrate
- 28 grams protein
Arby's
Grilled Chicken Cordon Bleu Sandwich (without mayo)
- 390 calories
- 8 grams fat
- 2 grams saturated fat
- 25 mg cholesterol
- 1,563 mg sodium
- 2 grams fiber
- 49 grams carbohydrate
- 41 grams protein
In-n-out
Hamburger (with onion, mustard, and catsup instead of spread)
- 310 calories
- 10 grams fat
- 4 grams saturated fat
- 35 mg cholesterol
- 730 mg sodium
- 3 grams fiber
- 41 grams carbohydrate
- 16 grams protein
Taco Bell
Fresco Style Bean Burrito
- 330 calories
- 7 grams fat
- 2.5 grams saturated fat
- 0 mg cholesterol
- 1,200 mg sodium
- 9 grams fiber
- 54 grams carbohydrate
- 12 grams protein
KFC
Oven Roasted Twister (without sauce)
- 330 calories
- 7 grams fat
- 2.5 grams saturated fat
- 50 mg cholesterol
- 1,120 mg sodium
- 3 grams fiber
- 39 grams carbohydrate
- 28 grams protein
McDonalds
Grilled Snack Wrap with Honey Mustard OR Grilled Snack Wrap with Chipotle BBQ Sauce. Each:
- 260 calories
- 8 grams fat
- 3.5 grams saturated fat
- 45 mg cholesterol
- 820 mg sodium
- 1 gram fiber
- 27 grams carbohydrate
- 18 grams protein
Taco Bell
Fresco Style Steak Burrito Supreme
- 330 calories
- 8 grams fat
- 3 grams saturated fat
- 20 mg cholesterol
- 1,250 mg sodium
- 7 grams fiber
- 48 grams carbohydrate
- 16 grams protein
Jack in the Box
Chicken Fajita Pita (no salsa)
- 280 calories
- 9 grams fat
- 3.5 grams saturated fat
- 60 mg cholesterol
- 1,110 mg sodium
- 2 grams fiber
- 30 grams carbohydrate
- 21 grams protein
Chick-fil-A
Chargrilled Chicken Cool Wrap
- 410 calories
- 12 grams fat
- 3.5 grams saturated fat
- 70 mg cholesterol
- 1,310 mg sodium
- 8 grams fiber
- 46 grams carbohydrate
- 34 grams protein
Chick-fil-A
Chargrilled Chicken Garden Salad
- 180 calories (260 with 2 Tbsp. Reduced Fat Raspberry Vinaigrette)
- 6 grams fat (8 grams with raspberry vinaigrette)
- 3 grams saturated fat
- 65 mg cholesterol
- 620 mg sodium (810 mg with raspberry vinaigrette)
- 3 grams fiber
- 9 grams carbohydrate (24 grams with raspberry vinaigrette)
- 22 grams protein
Taco Bell
Fresco Style Zesty Chicken Border Bowl (without dressing)
- 350 calories
- 8 grams fat
- 1.5 grams saturated fat
- 25 mg cholesterol
- 1,600 mg sodium
- 10 grams fiber
- 51 grams carbohydrate
- 19 grams protein
McDonalds
Southwest Salad With Grilled Chicken
(includes cilantro lime glaze and a Southwest vegetable/bean blend)
- 320 calories
- 9 grams fat
- 3 grams saturated fat
- 70 mg cholesterol
- 970 mg sodium
- 7 grams fiber
- 30 grams carbohydrate
- 30 grams protein
Arby's
Martha's Vineyard Salad -- not including dressing (includes grilled chicken, diced apples, cherry tomatoes, cheddar, cranberries, and lettuce)
- 277 calories
- 8 grams fat
- 4 grams saturated fat
- 72 mg cholesterol
- 451 mg sodium
- 4 grams fiber
- 24 grams carbohydrate
- 26 grams protein
Carl's Jr
Charbroiled Chicken Salad (with low-fat balsamic dressing)
- 295 calories
- 8.5 grams fat
- 3.5 grams saturated fat
- 75 mg cholesterol
- 1,190 mg sodium
- 5 grams fiber
- 21 grams carbohydrate
- 34 grams protein
Arby's
Santa Fe Salad With Grilled Chicken -- not including dressing
(includes cherry tomatoes, red onion, corn and black beans, cheddar, and lettuce)
- 283 calories
- 9 grams fat
- 4 grams saturated fat
- 72 mg cholesterol
- 521 mg sodium
- 6 grams fiber
- 21 grams carbohydrate
- 29 grams protein
McDonalds
Asian Salad With Grilled Chicken
(includes mandarin oranges, almonds, edamame, snow peas, and red bell peppers)
- 300 calories
- 10 grams fat
- 1 gram saturated fat
- 65 mg cholesterol
- 890 mg sodium
- 5 grams fiber
- 23 grams carbohydrate
- 32 grams protein
via World Class Bodybuilding Forum http://www.worldclassbodybuilding.com/forums/f481/fast-food-for-bodybuilders-134473/
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