Eating Out
What to order at the drive-thru.
Fast Food strategies
- 1.
Sides are the silent killers
The sandwich is rarely what gets you. A medium fry at Chick-fil-A is around 420 calories on its own, often as much as the entrée. Skip the side or share one. Sauces, cheese, and mayo can quietly add up too.
- 2.
Lead with protein
Choose an order that helps you meet your protein goal.
- 3.
Grilled is a useful starting point
Grilled or roasted options usually have fewer calories than breaded or fried versions.
These orders are estimated. The goal of fast food isn't to be perfect, it's to limit overall calories. Use them as a guide when deciding what to order. Nutrition info & sources
21 places · 30 orders
Arby's
Classic Roast Beef Sandwich
The sandwich on its own is the move here. The signature sauces and a side of curly fries can double the calories fast.
360 calories · 23g protein
Burger King
Chick-fil-A
12-Count Grilled Nuggets
One of the best protein-per-calorie orders in fast food. Dipping sauces run 50 to 140 calories each, so factor that in if you use one.
200 calories · 38g protein
Grilled Chicken Cool Wrap
Order it this way: Without dressing
350 calories · 42g protein
Egg White Grill
BreakfastBreakfast only, and most locations stop serving it mid-morning. Worth the early stop.
300 calories · 27g protein
Chipotle
Double Chicken Bowl
Order it this way: Light white rice, light pinto beans, light corn, and fresh tomato salsa
415 calories · 40g protein
Dunkin'
Egg White & Veggie Omelet Bites
On the lighter side, so this works best as a quick bite alongside a coffee rather than a full breakfast on its own.
180 calories · 13g protein
Firehouse Subs
Firehouse Salad with Smoked Turkey
Order it this way: Dressing on the side
Dressing on the side lets you control the biggest variable. A light drizzle usually costs far less than the full packet.
300 calories · 27g protein
Five Guys
Little Cheeseburger Lettuce Wrap
Ordering it as a lettuce wrap instead of the bun is what keeps this one in range. The fries are where Five Guys orders usually go sideways.
475 calories · 26g protein
Gas Station
Core Power 42g Protein Shake + Chomps Beef Stick
The reliable fallback when there's nothing else around. Head to the cooler and the jerky section first and skip the rest of the aisle.
330 calories · 52g protein
Shake: 230 calories · 42g protein. Beef stick: 100 calories · 10g protein.
Jersey Mike's
Regular #7 Turkey & Provolone
Order it this way: Scooped bread, no oil
430 calories · 36g protein
Jimmy John's
#14 Bootlegger Club
Skip the chips and cookie at the register. They're easy add-ons that can add more calories than the sandwich itself.
400 calories · 39g protein
KFC
Original Recipe Breast
The breast is the leanest piece on the menu. Thighs and wings run noticeably higher in calories for less protein.
390 calories · 39g protein
McDonald's
McDouble
One of the better protein-per-dollar options on the menu. Ordering it on its own, without fries, is what keeps the numbers here.
400 calories · 22g protein
Egg McMuffin
BreakfastOne of the lower-calorie breakfast sandwiches in fast food. Skipping the hash brown is what keeps it that way.
310 calories · 17g protein
Moe's Southwest Grill
Adobo Chicken Bowl
Order it this way: Cilantro lime rice, pinto beans, and tomatillo salsa
350 calories · 27g protein
Panda Express
Grilled Teriyaki Chicken + Super Greens
Choosing Super Greens as the base instead of rice or chow mein is what keeps this bowl in range.
365 calories · 36g protein
Broccoli Beef + Firecracker Shrimp/Steak + Super Greens
The heartier of the two Panda options. Sticking with Super Greens as the base keeps it under 500 calories.
460 calories · 42g protein
Panera Bread
Green Goddess Salad with Chicken
Order it this way: Dressing on the side
Dressing on the side lets you control the biggest variable. The bread side it comes with is optional, not required.
500 calories · 36g protein
Popeyes
5-Piece Blackened Tenders
Blackened means seasoned rather than battered, which is why the protein-to-calorie ratio is so strong here.
280 calories · 43g protein
Sonic
Grilled Chicken Wrap
Sonic's drinks and slushes are the easy trap. Water or a zero-calorie drink keeps this a solid order.
420 calories · 30g protein
3-Piece Crispy Chicken Tenders
At 260 calories this works as a lighter option or high-protein snack. Dipping sauces are where the calories creep in.
260 calories · 21g protein
Starbucks
Spinach, Feta, and Egg White Wrap
The most balanced hot breakfast at a coffee shop. Pair it with a plain coffee instead of a sweetened latte to keep it that way.
290 calories · 20g protein
Turkey Bacon, Cheddar, and Egg White Sandwich
The lightest of the hot sandwiches. Good when you want something warm without a big calorie hit.
230 calories · 17g protein
Egg White & Roasted Red Pepper Egg Bites
Low in calories, so this works best as a snack or alongside a coffee rather than a full meal on its own.
170 calories · 12g protein
Subway
6-inch Oven-Roasted Turkey or Rotisserie Chicken on Multigrain
Order it this way: Loaded with vegetables and zero-calorie condiments
300 calories · 30g protein
Taco Bell
Cantina Chicken Bowl
Order it this way: No rice, extra chicken
380 calories · 36g protein
Wendy's
Grilled Chicken Sandwich
Grilled instead of crispy keeps this one lean. Skip the fries and it's one of the stronger drive-thru orders.
390 calories · 33g protein
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