16 Healthy Fast Food Choices: Quick and Low-Calorie

Even healthy eaters can grab fast food sometimes! There are lots of good choices.

Trying to lose weight? You’re not alone! Many people wonder if they can still eat fast food sometimes.

The truth is, most fast food isn’t great for your health, especially if you eat it a lot. It can make you gain weight.

But don’t worry! This article will help you choose healthier options at fast food restaurants. So you can still enjoy a quick meal without ruining your weight loss goals.

Losing weight? Can you still enjoy fast food sometimes?

Let’s face it, fast food is convenient and sometimes downright delicious. But when you’re trying to lose weight, that tempting burger or fried chicken can feel like a landmine on your fitness journey. Here’s the good news: you don’t have to completely swear off fast food!

The key is to be smart about what you choose and how much you eat. Here are some tips to turn your next fast food trip into a weight-loss win:

Treat Yourself, Not Every Meal:

Think of fast food like a special occasion, not your everyday dinner. Aim to cook healthy meals most of the time, and enjoy fast food as a treat – maybe once a week or even less. This way, you can savor the experience without feeling like you’re derailing your progress.

Mind Your Portions:

Fast food portions are often huge! They might seem like a good deal, but they’re packed with extra calories that can sabotage your weight loss goals. Here are some ways to keep your portions in check:

• Choose a smaller size: Many restaurants offer smaller burgers, fries, and salads. Opt for these instead of the supersize options.
• Share a Meal: Grab a friend and split a meal together. This way, you can both enjoy the flavors without overdoing it on the calories.
• Save Half for Later: If you can’t resist a larger portion, split it in half and save the rest for another meal. This helps you avoid overeating in one sitting.

Make Smart Swaps:

Most fast food menus offer healthier alternatives. Here are some swaps you can make to boost your meal’s nutritional value:

• Grilled over Fried: Grilled chicken or fish is a much healthier option than their fried counterparts. They’re lower in fat and calories, and they won’t leave you feeling greasy.
• Salad over Fries: Swap those fries for a side salad packed with fresh veggies. Ask for the dressing on the side so you can control the amount of added fat.
• Water over Soda: Sugary drinks are loaded with empty calories. Opt for water or unsweetened tea instead. It’ll quench your thirst without adding unnecessary sugar.

Bun on the Run?:

Skip half the bun on your burger! This simple trick cuts down on carbs and makes your meal lighter. You can even use the lettuce wrap technique: ditch the bun altogether and wrap your burger in a piece of lettuce.

Remember, It’s All About Balance:

Enjoy your occasional fast food treat, but don’t let it become your go-to meal. By following these tips and making smart choices, you can satisfy your cravings while staying on track with your weight loss goals. Remember, a healthy lifestyle is all about balance – even if it includes the occasional burger with a side salad (and no bun!).

Which fast food choices are good for you?

1. McDonald’s: Spicy Veggie Wrap

Calories: 365 | Saturated fat: 1.3g

• Veggie burgers are usually lighter! This Spicy Veggie Wrap has veggie sticks, lettuce, tomato, and a spicy sauce instead of mayo (which has more fat). At 365 calories, it’s a good choice.
• Skip the sugary drinks! Grab a flat white coffee with milk instead. It adds a bit more (around 86 calories), but it’s still healthier than soda.
• All together, your lunch will be around 450 calories.

2. KFC: Regular popcorn chicken

Calories: 290 | Saturated fat: 1.7g

Wondering if KFC can be healthy? It depends on your choices!

• Skip the burger! KFC’s Popcorn Chicken is made with real chicken breast, making it a lighter option.
• Ditch the fries! Grab corn cobs instead. They’re lower in calories (around 165) and have no extra fat.
• Bonus! The corn cobs even add some veggies to your meal.

Altogether, your lunch will be around 450 calories with only 2 grams of fat.

3. Pizza Hut: Gluten-free Veggie Supreme x 3 slices

Calories: 363 | Saturated fat: 5.1g

Love pizza but worried about calories? Here’s how to enjoy it without guilt!

Skip eating a whole pizza by yourself. Grab a friend and share! A few slices are way better than the whole thing.

Want it even lighter? Choose a thin crust. Gluten-free crusts are often lower in calories too.

Veggies are your friend! Share a Veggie Supreme pizza, even on a regular crust. Three slices will only be around 360 calories and 5 grams of fat.

Bonus: This pizza comes loaded with yummy veggies like green peppers, onions, and even some spicy peppers for a little zing!

4. Nando’s: Grilled Chicken Burger

Calories: 443 | Saturated fat: 2g

Nando’s offers grilled options that are healthier than fried ones, just like Rachel the dietician said! Their Grilled Chicken Burger is a good choice under 450 calories.

Here’s what’s in it:

• Grilled chicken breast – yum and healthy!
• PERI-PERI spice (you choose the heat level)
• Lemon and herb mayo (adds a little flavor)
• Lettuce, tomato, and ketchup for some freshness
• All on a Portuguese roll

To make it a balanced meal, grab a large mixed salad on the side. It has leafy greens, tomatoes, cucumber, and dressing.

Altogether, your lunch will be around 440 calories and only 2 grams of fat – a protein-packed and satisfying choice!

5. McDonald’s: Chicken McNuggets Meal

Calories: 279 | Saturated fat: 1.5g

Counting calories? McDonald’s has your back (sort of)! They now offer meals under 400 or 600 calories.

Here’s a light option: Chicken McNuggets (6 pieces) with a side salad and a medium Coke Zero. This comes in at a surprising 279 calories and only 1.5 grams of saturated fat.

Good news for those watching their intake: even their 600-calorie meals skip the fries! This means ditching the fries makes a big difference in your calorie count.

6. Pizza Express: Leggera Pizza

Calories: Under 600 | Saturated fat: 5.9g

Pizza cravings got you down? Don’t worry, you can still enjoy it without going overboard! Pizza Express has a special “Leggera” range with pizzas under 600 calories.

Here’s the trick: these pizzas have a hole in the middle filled with a yummy salad! This keeps the calorie count down.

Try the Leggera La Reine – it’s got ham, olives, mushrooms, light cheese, and tomato sauce all on a thin crust. Plus, you get a side salad in the middle for some extra veggies. All this for under 500 calories!

7. Costa Egg Mayo Sandwich & Cappuccino

Calories: 458 | Saturated fat: 2.8g

High street cafes can be tempting for a quick lunch, but beware of processed ingredients!

Those delicious toasties might be calling your name, but they’re too high in fat for this healthy list.

Here’s a better option at Costa: their protein-packed Free Range Egg Mayo Sandwich on oatmeal bread. It’s actually their healthier choice, according to them!

This sandwich clocks in at 343 calories and only 2.4 grams of fat. Pair it with a medium cappuccino made with skim milk (good for calcium too!) and you’ve got a satisfying lunch for around 450 calories and just 2.8 grams of fat.

8. KFC: Zinger Salad

Calories: 330 | Saturated fat: 2.3g

Zinger Burger lover? Here’s a healthier option for you! Skip the burger and bun.

This salad features sliced, spiced chicken on top of fresh lettuce, tomatoes, and sweetcorn. It’s drizzled with a tasty garlic dressing and comes in under 350 calories.

By choosing this salad, you’re avoiding the high-calorie white bun and creamy mayo that come with the regular Zinger Burger

9. Starbucks: Banana Bread & Almond Latte

Calories: 448 | Saturated fat: 2.6g

Skip the sugary pastries! If you have a sweet tooth, try a slice of banana bread instead of an almond croissant. It’s a better choice for a few reasons:

• Nuts for protein: The pecans and walnuts in the banana bread give you protein, which helps you feel fuller for longer.
• Slower energy release: Unlike pastries with sugar spikes, banana bread releases energy slowly, keeping you going.
• Natural sweetness: Bananas add sweetness naturally, ditching the need for chocolate or tons of butter.

A slice of banana bread is around 374 calories and 2 grams of saturated fat. Pair it with a tall latte made with almond milk (lower in fat than regular milk) for a tasty and satisfying breakfast that won’t mess with your blood sugar.

Not a coffee drinker? No worries! Check out our guide to low-calorie Starbucks drinks for other healthy fast food options.

10. Leon: Crispy Chicken Korean Burger

Calories: 399 | Saturated fat: 2.9g

Seeing more Leon restaurants around? They’re known for fast food that’s a bit healthier and kinder to the environment than other options.

Their Korean burger is a good example. It’s packed with chicken nuggets, a tangy kimchi slaw that’s good for your gut, and a tasty Korean mayo. Plus, it’s carbon-neutral, so you can enjoy it without feeling guilty about the planet!

11. Burger King: Kids Hamburger Small Meal

Calories: 462 | Saturated fat: 7.6g

Burger King isn’t the best place for low-calorie options, especially for burger lovers.

The healthiest choice we found is a kid’s hamburger meal (no cheese) with fries and water, coming in at 462 calories. But the downside? It still has 7.6 grams of saturated fat.

Here’s a slightly better option: the kid’s hamburger itself (245 calories and 3.7 grams of fat) with a side of onion rings (225 calories and 2.2 grams of fat).

Bottom line: If you’re serious about cutting calories and love burgers, Burger King might not be your best bet for a healthy fast food fix.

12. Taco Bell: Crunchy Beef Taco

Calories: 176 | Saturated fat: 3.4g

Taco Bell’s crunchy corn tacos are a popular choice, and you can get them with seasoned beef, grilled chicken, or black beans. They come with lettuce and cheese.

Here’s the skinny on calories and fat:

• One beef taco: 159 calories and 3.5 grams of fat
• Two tacos can add up quickly: If you get two beef tacos, your saturated fat intake jumps to 7 grams.

Here’s a healthier option:

• Chicken and black bean taco combo: This combo gives you one taco of each and is lower in calories (263) and fat (3.9 grams) overall.
• Bonus: Chicken and black beans are better for you than beef. Chicken is a lean protein, and black beans are packed with protein too.

13. Greggs: Honey Roast Ham & Egg Salad Roll

Calories: 331 | Saturated fat: 1.2g

Craving a sausage roll from Greggs? It’s delicious, but be warned – one packs a whopping 12 grams of saturated fat!

For a lighter and healthier option, try their honey roast ham salad roll. This wholemeal and white roll is filled with yummy stuff like ham, a free-range egg, tomato, cucumber, and salad greens, with a touch of mayo.

It’s only 398 calories, even with a small carton of Fairtrade orange juice on the side! Plus, the juice counts as one of your five-a-day servings of fruits and vegetables.

14. Pret A Manger: Tuna Nicoise Salad

Calories: 358 | Saturated fat: 3.4g

Looking for a healthy and filling fast food option? Look no further than Pret! They’re known for their fresh salads packed with lean protein like salmon, tuna, chickpeas, and even edamame beans.

One of their classic choices is a delicious tuna salad. It’s made with sustainably-caught tuna, a free-range egg, olives, red onion, salad greens, cucumber, tomatoes, and their signature French dressing.

While it might not be for everyone (salads aren’t always the most exciting!), Pret offers one of the healthiest fast food choices you can find.

15. Nando’s: 3 Chicken Wings and Coleslaw

Calories: 499 | Saturated fat: 4.5g

Ditch the garlic bread for a healthier option! Nando’s flame-grilled chicken wings are a good choice if you’re watching your calories.

These wings are delicious and low in calories, coming in under 500 (499 to be exact). Plus, they’re served with a side of coleslaw, giving you some veggies with your protein. All this for only 4.5 grams of saturated fat!

16. McDonald’s: Egg & Cheese McMuffin Meal

Calories: 347 | Saturated fat: 5g

Craving McDonald’s breakfast but want to keep it healthy? You’re in luck! Here’s a lighter option:

• Egg & Cheese McMuffin: This sandwich gives you protein from the egg.
• Apple & Grapefruit Bag: This adds a serving of fruit to your meal, counting towards your daily recommended fruits and vegetables.
• Black Coffee: A classic coffee to wake you up.

This whole breakfast comes in under what you might expect in calories.

Bonus tip: McDonald’s breakfast isn’t all day, so check their hours before you go!

Looking for an even healthier option? Try making your own delicious breakfast at home – it can be cheaper and better for you than takeout!

FAQs (based on the blog post about healthy fast food options):

General:

• Q: Can I still enjoy fast food and eat healthy?
• A: Yes! This post explores healthier choices available at many popular fast food restaurants.
• Q: What are some tips for making healthier choices at fast food restaurants?
• A: Skip fried options, choose lean protein sources, opt for salads or sides with vegetables, and be mindful of sugary drinks.
• Q: Are there any fast food restaurants that are generally healthier than others?
• A: The blog post mentions Pret as a good option for fresh salads with lean protein. Leon is another option highlighted for its focus on health and environment.

Specific:

• Q: What’s a good low-calorie option at Burger King?
• A: The kid’s hamburger meal (no cheese) with fries and water is the healthiest option we found, but it still has a decent amount of saturated fat.
• Q: What can I get at Taco Bell that’s lower in fat?
• A: Opt for a chicken and black bean taco combo instead of a beef taco. This gives you lean protein and is lower in calories and fat overall.
• Q: Does McDonald’s offer any healthy breakfast options?
• A: Yes, the Egg & Cheese McMuffin with an Apple & Grapefruit Bag and black coffee is a good choice for protein, fruit, and a low-calorie drink.

Additional:

• Q: Are there any drinks besides coffee that are a healthy option at fast food restaurants?
• A: The blog post mentions unsweetened iced tea and water as healthy drink choices.
• Q: What if I don’t have access to the restaurants mentioned in this post?
• A: Many of the tips can be applied generally when making choices at any fast food restaurant. Look for options like grilled chicken, lean protein sources, and whole wheat bread.