Fast food, often associated with convenience and indulgence, can still be incorporated into a weight loss plan with wise choices. Establishments like McDonald’s and others offer options that, when chosen carefully, can support weight loss goals. Opting for low-calorie but high-protein options can make a significant difference while still satisfying your fast food cravings.
TikTok creator Amber (@amber_c_fitness), a weight loss coach who lost 160 pounds, shared her top 10 fast food picks, all clocking in under 500 calories and packed with protein. From McDonald’s crispy chicken sandwich to Burger King’s double cheeseburger, there’s something for everyone. Keep reading to uncover more delicious options!
1. McDonald’s crispy chicken sandwich
Despite its indulgent name, this sandwich can be surprisingly low in calories and high in protein, particularly when compared to other menu items. Made with a tender chicken fillet, seasoned with a flavorful blend of spices, and served on a toasted bun, this sandwich provides a tasty meal option without excessive calories.
Amber says this has “470 calories and 27 grams of protein.” She suggests to pair it with a side of apples or a kid’s size fries for an additional 100 calories if you’re really craving that.
2. Burger King’s double cheeseburger
Featuring two flame-grilled beef patties topped with melted cheese, lettuce, onions, pickles, and ketchup, this choice offers a mouthwatering taste without a high calorie load. Moreover, the beef patties contribute a significant amount of protein, which is essential for muscle repair and satiety.
Amber says this option carries around 460 calories and 27 grams of protein.
3. Taco Bell Chicken Power Bowl
Consisting of grilled chicken, seasoned rice, black beans, crisp romaine lettuce, pico de gallo, and creamy avocado ranch sauce, this option provides a flavorful blend of ingredients while staying below 500 calories. The grilled chicken serves as a lean protein source, while the black beans contribute additional protein and fiber, aiding in satiety and digestion.
This meal is one of Amber’s personal favorites, and similar to the other options, it boasts around 460 calories and 27 grams of protein.
4. Culver’s Grilled Chicken Sandwich
Made with a delicious, flame-grilled chicken breast served on a toasted bun with fresh lettuce, ripe tomatoes, and crisp pickles, this chicken sandwich is a great option for weight loss. The grilled chicken breast is a lean protein source, offering essential nutrients while keeping calorie count in check.
“My beloved Culver’s chicken sandwich, 390 calories and 41 grams of protein,” she says, making this a protein power when it comes to weight loss.
5. Wendy’s Grilled Asiago Ranch Chicken Club
This sandwich features a grilled chicken breast, lettuce, and tomato, all served on a bun. Despite its other indulgent-sounding ingredients such as creamy Asiago ranch sauce, crispy applewood smoked bacon, and natural Asiago cheese, this meal is surprisingly moderate in calories and provides a substantial amount of protein.
This meal also packs in around 490 calories and 40 grams of protein.
6. Arby’s 9-Piece Chicken Nuggets
If burgers aren’t your preference, here’s a fantastic low-calorie alternative to consider. Made with all-white meat chicken, Arby’s 9-piece nuggets provide an excellent meal choice without too much caloric intake. Pairing them with lighter dipping sauces or enjoying them alongside a side salad can further enhance their nutritional profile.
These bite-size nuggets are 470 calories and have about 38 grams of protein.
7. Panera Asian Sesame Chicken Salad
With its combination of lean protein, fresh greens, and flavorful dressing, this salad makes for a fulfilling and wholesome meal choice at Panera, suitable for those looking to maintain a balanced diet without sacrificing taste. It features grilled chicken, mixed greens, cilantro, crunchy wonton strips, and sesame seeds, all tossed in a flavorful Asian sesame vinaigrette.
With only 410 calories and 30 grams of protein, this salad will definitely keep you feeling full.
8. Panda Express Grilled Teriyaki Chicken
Panda Express grilled teriyaki chicken offers a savory and nutritious option on their menu, with a link to being relatively low in calories and high in protein. This dish features high-protein chicken marinated in a flavorful teriyaki sauce, served alongside a bed of steamed vegetables or mixed greens.
It carries just 340 calories and 41 grams of protein, making it surprisingly suitable for those looking to enjoy a delicious meal while maintaining a balanced diet and supporting their protein intake.
9. Starbucks Turkey Bacon, Cheddar, Egg White Sandwich
Featuring turkey bacon, fluffy egg whites, and aged cheddar cheese nestled between a whole grain English muffin, this sandwich provides a filling start to your day, believe it or not! Despite its hearty ingredients, it remains a lighter choice compared to many other breakfast options.
Amber notes that this meal will give you 230 calories and 17 grams of protein, not bad for a morning meal!
10. Popeye’s Blackened Tenders
These tender chicken strips are seasoned with a blend of blackened spices, providing a flavorful taste experience. Despite their rich flavor, blackened tenders are still low in calories and pack a punch of protein, making them a smart choice for those seeking a balanced and nutritious meal.
Whether enjoyed on their own or paired with a side salad or veggies, Popeye’s blackened tenders only have 280 calories and 43 grams of protein, and are a delicious option for anyone looking to indulge without guilt.
