Healthy Fast Food Options

We may have plans to prepare food for the week and have our meals ready to go but then life happens!  Right?  

How many times have you had a morning where you wake up late, rush out the door and forget your food OR you have an unexpected meal out.

Let’s be real. Life is messy and there are days where heading through the drive-through is the only way that we are going to be able to get something to eat.  

So instead of being defeated when you need to stop at the closest restaurant or you forget your meal at home—- adapt.

I’ve gone through the menus of popular restaurants and am sharing some solid options with you. These options give you the power of choice AKA you can modify your meal, get sauces/toppings on the side, throw in a side salad, or ask questions.

Healthy Fast Food Options



Reduced-Fat Turkey Bacon & Cage-Free Egg White Sandwich 

Protein 17g | Carbohydrate 28g | Fat 5g

Spinach, Feta & Cage-Free Egg White Wrap 

Protein 20g | Carbohydrate 34g | Fat 8g

Egg White Sous Vide Egg Bites (per 2)

Protein 12g | Carbohydrate 11g | Fat 8g

Classic Oatmeal Protein

Protein 5g | Carbohydrate 28g | Fat 3g

Tip- Mix in your own protein powder to improve flavor & bump up the protein.

Chicken & Quinoa Protein Bowl with Black Beans and Greens  

Protein 27g | Carbohydrate 42g | Fat 17g

Chipotle Chicken Wrap

Protein 22g | Carbohydrate 55g | Fat 19g

Greek Yogurt

Brand may depend on location


Dunkin Donuts

Veggie Egg White Sandwich

Protein 17g | Carbohydrate 27g | Fat 5g

Wake Up Wrap Sandwich with Veggies & Egg Whites

Protein 9g | Carbohydrate 15g | Fat 10g

Egg and Cheese on English Muffin

Protein 14g | Carbohydrate 38g | Fat 15g

Ham, Egg, and Cheese on English Muffin

Protein 19g | Carbohydrate 39g | Fat 15g

Glazed Donut

Protein 4g | Carbohydrate 33g | Fat 11g



Steak Salad with Fajita Veggies

Protein 29g | Carbohydrate 44g | Fat 9g

Tip- ask for light beans and light rice or hold both to lower carbs

3 Chicken Tacos with Crispy Corn Shells

Protein 34g | Carbohydrate 39g | Fat 16g

Chicken Burrito Bowl

Protein 44g | Carbohydrate 62g | Fat 15g

Note: with rice, black beans, pico de gallo

Sofritas Burrito Bowl

Protein 20g | Carbohydrate 71g | Fat 18g

Note: with rice black beans, pico de gallo


Use Chipotle’s Nutrition Calculator online to create & customize your own meal. This allows you to add more protein, choose to have 1/2 of the rice, add veggies, include extra guac or take away an item that you don’t love,


Grilled Chicken Sandwich

Protein 28g | Carbohydrate 41g | Fat 6g

Grilled Cool Wrap (no dressing)

Protein 42g | Carbohydrate 29g | Fat 13g

Tip- hold the cheese to lower the fat amount

12 count Grilled Nuggets

Protein 38g | Carbohydrate 4.5g | Fat 2g

Spicy Southwest Salad w/ Grilled Nuggets

Protein 38g | Carbohydrate 39g | Fat 20g

Tip- opt for 2 packets of Jalapeño Salsa to decrease the fat.

Grilled Market Salad w/ Grilled Chicken Filet

Protein 27g | Carbohydrate 16g | Fat 10g

Medium Fruit Cup

Protein 1g | Carbohydrate 15g | Fat 1g

Kale Crunch

Protein 3g | Carbohydrate 8g | Fat 9g


El Pollo Loco

Baja Shrimp Street Taco (no dressing)

Protein 19g | Carbohydrate 39g | Fat 15g

Chicken Avocado Street Taco (no dressing)

Protein 8g | Carbohydrate 15g | Fat 6g

Chicken Black Bean Bowl (no rice)

Protein 31g | Carbohydrate 41g | Fat 11g

Original Pollo Bowl (no rice)

Protein 26g | Carbohydrate 31g | Fat 5g

Chicken and Black Bean Bowl

Protein 33g | Carbohydrate 57g | Fat 12g


Taco Bell

1 Soft Taco

Protein 9g | Carbohydrate 18g | Fat 9g

1 Chicken Soft Taco

Protein 10g | Carbohydrate 16g | Fat 8g

1 Grilled Steak Taco

Protein 12g | Carbohydrate 17g | Fat 10g

Power Menu Bowl

Protein 26g | Carbohydrate 50g | Fat 20g



Oven Roasted Chicken Salad

Protein 17g | Carbohydrate 12g | Fat 3g

Tip- ask for extra chicken to bump up the protein content

Sweet Onion Chicken Teriyaki Salad

Protein 19g | Carbohydrate 32g | Fat 3g

Oven Roasted Chicken Wrap

Protein 38g | Carbohydrate 54g | Fat 11g

6 in Oven Roasted Chicken Sub

Protein 23g | Carbohydrate 40g | Fat 4g

6 in Subway Club Sub

Protein 24g | Carbohydrate 41g | Fat 4g

6 in Roast Beef Sub

Protein 25g | Carbohydrate 40g | Fat 5g



Egg McMuffin

Protein 17g | Carbohydrate 30g | Fat 12g

Southwest Grilled Chicken Salad

Protein 34g | Carbohydrate 34g | Fat 23g

Tip- Hold the Cilantro Lime Glaze & cheese to decrease the fat content.

Artisan Grilled Chicken Sandwich

Protein 34g | Carbohydrate 40g | Fat 15g

Tip- Hold the mayo to lower the fat content.


Protein 13g | Carbohydrate 31g | Fat 8g


Panda Express

String bean Chicken Breast

Protein 14g | Carbohydrate 13g | Fat 9g

Grilled Teriyaki Chicken

Protein 36g | Carbohydrate 8g | Fat 13g

Sweetfire Chicken Breast

Protein 13g | Carbohydrate 47g | Fat 14g

Firecracker Shrimp

Protein 7g | Carbohydrate 11g | Fat 4g

Your attitude and willingness to make things work for you at that moment is half of the battle but remember—the best that you can do is the best that you can do.

You got this!


Want to learn more about how to make healthy choices and customize your diet for YOU? Apply for 1-1 coaching here.