Eating on-the-go doesn’t mean you’re doomed to unhealthy options; there are plenty of macro-friendly fast food options to enjoy in a pinch. Whether you’re looking to eat balanced, low-carb, keto or something else entirely, it just takes an extra minute or two to evaluate the options and make the best choice.
Macro-friendly fast food is a popular option amongst bodybuilders and fitness-lovers seeking a treat; counting macros involves keeping track of your protein, carb and fat intake throughout the day. More protein helps to keep you full and it fuels your muscles but you also need fat and carbs for your brain and energy levels.
Fast food restaurants are known for greasy burgers and fries, so it’s important to remember that things are generally going to contain more fat than if you were to make the same item at home. Read on to discover how to eat in a more mindful, healthful way with macro-friendly fast food choices from some of the most popular chains around.
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- What is Macro-Friendly Fast Food?
- 12 Best Macro-Friendly Fast Food Restaurants
What is Macro-Friendly Fast Food?
What counts as macro-friendly fast food is going to be variable, based on your macros. "Macros" is short for macronutrients, the main nutrients your body needs: carbohydrates, fat and protein. Most commonly, when it comes to macro-friendly fast food, people tend to think of items higher in protein and lower in carbs and fat, since it’s notoriously difficult to eat a high amount of protein.
The good news is that many tracking apps like MyFitnessPal and others come with popular restaurant chain items pre-loaded in their list of options. This means that when you pull up to a big chain and order chicken strips, you don’t have to take a wild guess or pull out your food scale.
You can still swing through and order from the Five Guys secret menu or the Shake Shack secret menu to dish up a combination of macro-friendly fast food while still checking all the boxes. You might get some weird looks for ordering just burger patties with cheese, but you’ll be nailing your protein intake for the day in a fast and delicious way.
12 Best Macro-Friendly Fast Food Restaurants
1. Panda Express
As tempting as orange chicken and potstickers might sound, you’ll want to look elsewhere for the best macro-friendly fast food choices from Panda Express. The teriyaki grilled chicken breast is a great source of lean protein and has only a few grams of carbs from the marinade. The beef and broccoli is classic and delicious, giving you protein and lots of fiber from the broccoli. Compared to other beef items on the menu, this one is relatively low in fat and overall calories.
2. Chick-Fil-A
The home of the chicken sandwich also has some of the best macro-friendly fast food choices, starting with the grilled chicken nuggets that are pure protein and a great addition to a salad.
If you’ve got some more flexibility in your macros and can handle an extra dose of carbs and fat, adding grilled nuggets to a medium bowl of mac and cheese delivers close to 60 grams of protein and is extra delicious with a drizzle of Buffalo sauce. Grilled options, like a chicken sandwich or wrap, are better macro-friendly fast food choices than fried items. As far as desserts go, a fruit cup is about as healthy as it gets!
3. Taco Bell
As tempting as the Crunch Wrap Supreme may be, it’s not the best option. The classic tacos, hard or soft shell, have landed Taco Bell amongst the best macro-friendly fast food chain thanks to their high protein and overall low calorie count. Anything that’s extra cheesy is going to steer you away from a good macro ratio so beware and the same goes for guacamole and sour cream which pack a lot of saturated fat. However, the hot sauces don’t add many calories, so go ahead and make your meal as spicy as you like.
4. Chipotle
Chipotle is not only one of America’s favorite fast casual spots, it’s a super macro-friendly fast food restaurant across the board. Unlike other classic fast-food spots where most items are fried, Chipotle offers fresher ingredients and makes it pretty easy to get a balanced meal. If you need to cut back on carbs, a base of lettuce instead of rice is still a tasty vehicle for seasoned meat, fresh tomato salsa and fajita veggies.
Getting one or two tacos provides a perfect ratio of carbs, fat and protein for a post-workout meal that won’t leave you feeling sluggish. For vegans and vegetarians, black beans provide a good protein source, making them a great macro-friendly fast food option.
5. McDonalds
It might seem shocking to find McDonalds among macro-friendly fast food restaurants but it’s all about making smart choices. The classic breakfast sandwiches are actually a really balanced way to start your day, providing all three macro groups in a solid ratio for prolonged energy and satiety. Plus, you can order egg whites in your McMuffin or grilled chicken in your sandwich to save on some fat.
Even a McDouble can count as a macro-friendly fast food thanks to 22g of protein and only 400 calories for the whole thing. Note: this doesn’t include the chain’s famous French fries. You can always ask for no bun on your burger to keep carbohydrates lower.
6. Panera Bread
There is some debate as to whether or not Panera Bread counts as fast food but based on the fact that it is similar to the much-loved Chipotle with its fast-casual ambiance, it counts. There are a lot of macro-friendly fast food choices here, from chicken noodle soup to many of the chain’s salad choices. Opting for a vinaigrette instead of a creamy dressing and using less of it can lower fat and calories while maintaining a tasty, protein- and fiber-packed meal.
7. Starbucks
You can find a lot of macro-friendly fast foods at everyone’s favorite coffee shop. Start your day off strong with some egg bites or a turkey bacon, cheddar and egg white sandwich. Packed with protein and lower in fat and carbs, this is easy and delicious when you’re on the road.
The eggs and gouda protein box is perfect for lunch or a midday snack and it offers 26g of protein and 530 calories. You’ll want to steer clear of syrups and flavorings as well as sweetened foams and whipped cream on your drinks to avoid adding hundreds of extra calories and a ton of sugar.
8. Jimmy John’s
Something about a sub just hits the spot, especially after a workout. Jimmy John’s has a lot of macro-friendly fast foods in varying degrees. Once you decide whether you’re looking for more of a balanced meal with carbs or a protein-focused option, you can customize your sandwich or lettuce wrap (unwich) to your liking.
You can ask for double meat to amp up the protein, just know that things like mayonnaise and cheese are going to add some extra fat to your meal. Turkey or ham are leaner meats and superior to salami, prosciutto or other fatty cured meats. Pile on as much lettuce, tomato and onion as you like because they don't add much in terms of calories, just fiber and flavor, making them a great macro-friendly fast food choice.
9. Arby’s
While it might not sound like a place that offers macro-friendly fast food, Arby’s has some decently healthy options. Choosing turkey over roast beef for your slider or sandwich will cut down on some fat calories. But that doesn’t mean roast beef is out of the question if you have lots of room for some extra calories and need to up your protein. The double roast beef sandwich provides a cool 38g of protein and around 500 calories, making it a satisfying macro-friendly fast food option.
10. Wendy’s
If McDonalds made the list, it’s only fair to point out that Wendy’s also offers a lot of macro-friendly fast food choices. Its apple pecan salad is loaded with 31g of protein and lots of great fiber at just under 450 calories. A cup of the chili is also a solid option for a snack or side, thanks to 15g of protein and less than 20g of carbs. The grilled chicken sandwich or wrap is tasty and balanced and pretty affordable in a pinch.
11. Subway
Much like Jimmy John’s, Subway can be a safe choice for macro-friendly fast food. It makes for a balanced meal with carbs from the multi-grain bread and plenty of protein from deli meat or tuna salad. For the veggie-lover, a veggie sandwich provides a good amount of fiber and some much-needed vitamins and minerals, though it will be low in protein. You can always get a bottle of milk for a calcium boost — a healthier choice than soda for washing down your macro-friendly fast food.
12. KFC
As is the case with Chick-Fil-A, chicken fast food joints like KFC can still offer some healthier options. Anything fried is going to have more fat, carbs and overall calories than the grilled version. While it might not have the same fatty salty deliciousness as a fried piece of chicken, a Kentucky grilled chicken breast is a very macro-friendly fast food.
Pair your chicken with a side of green beans and corn on the cob instead of buttermilk biscuits, mac and cheese or mashed potatoes and you’ve got yourself a pretty healthy plate. This is a keto-friendly dining option with plenty of protein and fiber and very low carbs.
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Just because a food comes from a drive-thru window or restaurant that has the reputation of being less than healthy, that doesn’t mean you can’t order macro-friendly fast food choices. Not only are these restaurants a lot more affordable than going out to a proper restaurant, they are usually conveniently located all over the country. What’s more, if you’re trying to watch your macros, it’s important to ensure you stay fueled while attaining your goals, and the choices above are some of the most macro-friendly fast food options to help you do so. All you need to do is pick a favorite!
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
