How to Eat Healthy on the Go: Making Smart Choices at Popular Fast-Food Chains
We’ve all been there—busy days at work, back-to-back meetings, or just those times when life throws everything at you, and meal prepping goes right out the window. It’s tough, especially when you’re trying to eat healthily but find yourself surrounded by less-than-ideal food choices. But here’s the thing: even when you’re on the go, you can still make smart, healthy choices at some of the most popular fast-food restaurants.
Yes, it takes a bit of effort and commitment, but the good news is, you don’t have to be perfect. Small adjustments and better choices can go a long way in helping you stay on track with your health goals. So, let’s explore some high-protein options at places you probably visit regularly—because sometimes, it’s about making the best out of what you’ve got.
1. Chipotle: Build Your Bowl with Protein Power
Chipotle is a go-to for many, and for a good reason. With customizable options, it’s easy to create a meal that aligns with your dietary goals. For a high-protein option, try this:
• Order: Burrito Bowl
• Protein: Double chicken (or double steak if you prefer)
• Add-Ons: Fajita veggies, lettuce, tomato salsa, and a small scoop of black beans.
Ingredients & Macros:
• Ingredients: Double Chicken, Fajita Veggies, Lettuce, Tomato Salsa, Black Beans
• Calories: ~500-550 kcal
• Protein: ~60g
• Carbohydrates: ~38g
• Fat: ~16g
With double chicken, you’re looking at around 60 grams of protein in one meal, giving you the fuel you need to power through the day. Skip the sour cream, cheese, and guac if you’re trying to keep the calories in check.
2. In-N-Out: Protein Style for Protein Gains
In-N-Out may not seem like the healthiest option, but you can still make it work for you. The key is to go for the protein:
• Order: Double-Double Protein Style (wrapped in lettuce)
• Customizations: Skip the spread, or go light on it.
Ingredients & Macros:
• Ingredients: Two Beef Patties, Two Slices of American Cheese, Lettuce (instead of bun), Tomatoes, Onions (optional), Light Spread (optional)
• Calories: ~520 kcal
• Protein: ~37g
• Carbohydrates: ~11g
• Fat: ~39g
This lettuce-wrapped burger gives you around 37 grams of protein while keeping carbs low. It’s a satisfying meal that keeps you on track without feeling like you’re missing out.
3. Starbucks: Breakfast Anytime with a Protein Boost
Starbucks isn’t just for coffee; they have some solid food options too. If you’re in a rush, grab this high-protein choice:
• Order: Turkey Bacon, Cheddar & Egg White Sandwich
Ingredients & Macros:
• Ingredients: Egg Whites, Turkey Bacon, Cheddar Cheese, Whole Wheat English Muffin
• Calories: ~230 kcal
• Protein: ~17g
• Carbohydrates: ~28g
• Fat: ~6g
With 17 grams of protein, it’s a lighter option but a great way to start your day or tide you over between meals. Pair it with a plain black coffee or a low-sugar iced tea, and you’re good to go.
4. Burger King: Keep It Simple, Keep It Protein
Burger King might not be your first thought for a healthy meal, but with the right choices, you can make it work:
• Order: Grilled Chicken Sandwich (hold the mayo)
• Customizations: Add extra lettuce and tomato for more veggies.
Ingredients & Macros:
• Ingredients: Grilled Chicken Fillet, Lettuce, Tomato, Sesame Seed Bun
• Calories: ~370 kcal
• Protein: ~30g
• Carbohydrates: ~44g
• Fat: ~7g
This sandwich delivers around 30 grams of protein, making it a solid choice when you need a quick, satisfying meal.
5. McDonald’s: Go Grilled for Gains
McDonald’s is everywhere, so knowing what to pick is crucial when you’re in a pinch:
• Order: Artisan Grilled Chicken Sandwich
• Customizations: Hold the mayo, add extra lettuce and tomato.
Ingredients & Macros:
• Ingredients: Grilled Chicken Breast Fillet, Lettuce, Tomato, Artisan Roll
• Calories: ~380 kcal
• Protein: ~37g
• Carbohydrates: ~44g
• Fat: ~6g
With around 37 grams of protein, this sandwich is a leaner option that’ll help you stay on track even when the golden arches are calling your name.
Staying Committed: It’s About Progress, Not Perfection
We get it—eating healthy on the go isn’t always easy. The trick is to make small adjustments and choose the best options available to you at the moment. Over time, these small choices add up, helping you stay aligned with your health goals without feeling deprived.
Remember, it’s okay if you don’t get it right every time. What matters is that you’re making an effort. The more you practice making these smart choices, the more natural it will become. So next time you’re on the go, don’t stress. Just remember these options, stay committed, and know that you’re making progress toward a healthier you—one meal at a time.