Sometimes you’re too busy to go grocery shoppingmeal preparation and cooking at home, so you stop at a drive-thru. Even as a nutritionist, I have been in this situation many times and it is not the end of the world.
Small, sustainable changes are key to a healthy diet—you don’t have to give up fast food cold turkey. And believe it or not, restaurants like Chick-fil-A and Taco Bell do have healthy menu items.
You want to look for something with a good balance of protein, complex carbohydrates, fiber, and healthy fats. I also try not to go overboard with sodium (no more than 2,300 milligrams per day, according to the American Heart Association).
Here are my top five fast food orders:
1. Panda Espresso Plate
What I order: Black Pepper Angus Steak, Super Greens, Half Order Brown Rice, Garnish with Chili Sauce
Price: $12.65*
Nutritional table:
You can get a good serving of protein with Angus steak. And steamed broccoli, kale, and cabbage are also nutritious and filling without packing on the calories. The entire meal adds up to just 465 calories.
If you’re a “volume eater,” or someone who needs to consume a lot of food to feel full, I recommend doubling up on vegetables.
2. Taco Bell Power Menu Bowl
What I order: Power Menu Bowl with Grilled Chicken and Jalapeno Peppers
Price: $7.99*
Nutritional information:
This order has a delicious mix of rice, chicken, beans, guacamole, sour cream and vegetables. The portions are quite generous, so you don’t have to finish the whole meal to feel full.
I usually accompany my meal with a bottle of water or a low-calorie drink. If you’re a fan of refreshing Baja Blast soda, Taco Bell also has a sugar-free option.
3. Panera Bread Duos
What I order: Half order of Napa Almond Chicken Salad Sandwich and a cup of 10-Vegetable Soup
Price: $12.61*
Nutritional information:
This sandwich features chicken raised without antibiotics, diced celery, red seedless grapes, almonds, tomatoes, and salad on freshly baked bread.
Vegetable soup is low in calories and high in nutrients, so if you eat a lot, you can make it in a bowl instead of a cup.
4. Chick-fil-A Spicy Southwest Salad
What I order: Spicy Southwest Salad with Grilled Nuggets and a Small Side of Waffle Fries
Price: $13.68*
Nutritional information:
This salad is packed with protein, leafy greens, fiber, and healthy fats. Sometimes I treat myself to a small portion of French fries. If you want to control your sodium intake, you can ask them to withhold salt.
I try to eat my salad at the beginning of my meal to make sure I have enough room for the entire plate before I eat the fried waffles.
5. Jimmy John’s Turkey Tom
What I order: Tom turkey on nine grain wheat bread with extra lettuce, tomato, cucumber, hot peppers, EZ mayo, mustard and oregano
Price: $10.34*
Nutritional information:
- Turkey Tom Wheat (per serving): 610 calories; 2.5 grams of saturated fat; 25 grams of total fat; 31 grams of protein; 62 grams of total carbohydrates; 5 grams of fiber; 10 grams of sugars; 1,080 milligrams of sodium
This is a fairly simple sandwich with mayonnaise, lettuce, and tomato. I always add extra vegetables to make it more nutritious.
I also replace regular white bread with Jimmy John’s Nine Grain Wheat Bread. While wheat bread has slightly more calories, the extra fiber keeps me full longer. Add guacamole or olive oil for healthy fats.
*NYC prices based on restaurant websites at time of publication.
Samar Kullab is a Chicago-based dietitian and nutritionist. follow her on tik tok Y Instagram.
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