Macro Friendly Fast Food Options: Eating on the Go Without Derailing Your Goals

 

Let's face it: life can get busy. Sometimes, cooking a well-balanced meal at home just isn't an option. The good news? You can absolutely enjoy fast food without compromising your nutrition goals. Here are some my top picks for fast options that can work with your macros.

1. Subway 

Subway offers plenty of customizable options, making it a great choice for those counting macros. Go for a salad or a sandwich with lean protein (like turkey or chicken breast) and load up on veggies. Low on fats, skip the cheese and opt for mustard or hot sauce. Subway nutritional information is readily available online so you can find something that works for you.

2. Edo Japan

Edo Japan's teriyaki bowls can be a balanced option if you watch your portions. When your macros are lower sub the noodles or rice for cauliflower rice. Need more carbs, choose brown rice for extra fiber. Need extra protein, add chicken or shrimp to your meal. 

3. Wendy's

When my numbers are higher and I am craving fast food, I reach for a Wendy's spicy chicken burger and small fries. A good option on a cut, and when you need a quick snack are the 6 piece chicken nuggets. You can also try a grilled chicken wrap or one of the salad options. Skipping the fries for apple slices will provide extra fiber, or for additional protein and fiber grab a side chili. 

4. Tim Horton's 

In Canada you are often never far from a Tim Horton's where you can find a variety of quick on the go options:

Spinach and egg white omelet bites Macros:6g Fat, 6g Carbs, 13g Protein

Chicken bacon ranch wrap Macros:19g Fat, 36g Carbs, 27g Protein

Regular chicken noodle soup Macros: 3g Fat, 20g Carbs, 9g Protein

Chili Macros:16g Fat, 22g Carbs, 19g Protein

5. Starbucks

Here are a few higher protein, lower fat options at Starbucks to help you stay on track with your macros.

Egg White & Roasted Red Pepper Egg Whites Macros: 7g Fat, 13g Carbs, 13g Protein

Turkey Bacon, Cheddar, & Egg White Sandwich Macros: 5g Fat, 28g Carbs, 17g Protein

Greek yogurt parfait with honey Macros: 4g Fat, 35g Carbs, 14g Protein

Cold brew with protein add on Macros: 1g Fat, 20g Carbs, 10g Protein

Skinny Vanilla Latte (Venti) Macros: 0.4g Fat, 25g Carbs, 16g Protein

Quick Tips for Making Macro-Friendly Fast Food Choices

• Check the nutritional information: Most fast-food chains provide nutritional information online, so take a moment to look up macros before you order.
• Watch out for hidden fats and sugars: Sauces, dressings, and toppings can add extra calories quickly, so be mindful of your choices.
• Focus on protein and fiber: Prioritize meals with lean protein and fiber rich sides like veggies or fruit to stay full longer.
• Customize whenever possible: Don't be afraid to ask for modifications like extra veggies, more protein, less sauce, or a grilled instead of fried option.

Remember balance is key. You can still make choices that fit your macros and enjoy a meal on the go.