Welcome to the FAST FOOD GUIDE!

On this page you will be taught the best choices to make while you are at the drive-thru or pick up during this difficult time.

If it's not on this this, you can't order it or ask me first in case I missed something.

These days there are several good options and in the case you are on the road or in a pickle, you can drive up to the window and make a smart decision.

We want low or lower carb, low calorie (between 200-400 calories) and at least 15-20 grams of protein or more.

Note about your drink selection - Water, coffee, tea and diet soda are ok!

The goal is to make the best or better choice and avoid the worst choices. I hope you find this helpful.



My favorite fast food selection is Wendy's.

Small Chili or Large Chili - at 15g of protein and 170 calories the small chili is a great choice.

If you're really hungry the large chili works too at 23g of protein and only 250 calories.

The carbs from the beans have fiber and it's low fat. My favorite 2 choices for sure.

The Southwest Avocado Chicken Salad (HALF SIZE) - 
The half order is only 300 calories and 21g of protein. Don't order the FULL one or it's 600 calories.

You could ask to remove the the bacon, cheese and/or ask for the avocado on the side and save at least 100 calories more.

Berry Burst Chicken Salad (HALF SIZE)
- 290 calories (including the dressing) and 23 g of protein! Perfect!

Apple Pecan Chicken Salad (HALF SIZE)
- 340 calories  (includes dressing) and 20g of protein!


The summer berry fruit cup is only 20 calories and the best choice as a side.

The apple bites are only 35 calories and tied for best side choice!

If you want to add a salad to anything, go with the garden side salad (not the Caesar) and ask for Balsamic Vinaigrette on the side.

Burger King

Most things at BK are loaded with carbs and calories so your selection will be limited but I found 2 gems.

Garden Grilled Chicken Salad - AWESOME! Only 320 calories and 36g of protein! The carbs are nice and low also at just 16g. Add a diet soda and live a little! It's all good!

Dying for a burger?

IMPOSSIBLE WHOPPER (BUNLESS) - Go with the veggie burger known as the "IMPOSSIBLE WHOPPER" - do NOT eat the bun and ditch the cheese.  Just eat the burger.

It will only be about 250-275 calories with 17g of carbs, 17 g of protein and 15g of fat - this is a good option.

Want to add a small garden side salad to it with balsamic dressing? go for it - will only add a couple hundred calories and this could be a full meal!


Bacon Ranch Grilled Chicken Salad - #1 BEST CHOICE - Only 320 calories and 42g of protein with only 9g of carbs.

Southwest Grilled Chicken Salad (second best option) - This one has a bit more carbs than I want but still a very good second choice.

350 calories with 37g of protein and 27g of carbs. It's still a good choice as the ratio of carbs to protein is about 1:1. Actually, it has more protein than carbs which is even better.

Egg White Delight McMuffin - Only 280 calories and 18g of protein. It does have a bit more carbs than I like (it has 29g of carbs) but it's a good third option and you could always take 1/2 of the english muffin off the top and save about 10g of carbs! Then it would be perfect!

Tip: want a treat on a hot summer day.

Ask for a "kiddie vanilla ice cream cone" - it's only 45 calories and 6g of sugars compared to its big brother the regular vanilla cone that has 200 calories and 24 g of sugar!

Taco Bell

Before I even start, all options can be asked for "FRESCO STYLE" - you just need to ask.

This replaces mayo-based sauces, cheeses, reduced-fat sour cream and guacamole on almost any menu with freshly prepared pico de gallo. By removing these ingredients and ordering your menu item "Fresco syle" you can reduce fat by up to 25%. Is your mind blown? Good! See you at Taco Bell!

Power Menu Bowl with 2x Chicken (my personal favorite if you order the right way) - You need to customize this order or you will be consuming over 500 calories and over 50g of carbs.

Here is how you do it. Ask for the power bowl with...

- EXTRA chicken
- NO rice (only the beans is ok)
- NO sour cream
- guacamole on the side (use only half of it)

This will cut the calories down to a much more acceptable 300 calories or so with 25-35g of protein! The carbs will be cut by about 1/2 by ditching the rice!

Best Taco Choice - Chicken soft taco
- only 170 calories. It's only got 10g of protein (a little short from my 15-20g of protein recommendation) but it's not bad. It's got 16g of carbs so in theory...

you could even have 2 chicken soft tacos and only be at 340 calories, 20g protein and 32g carbs. These numbers are ok and you could easily fit this into your day.


Grilled Steak Soft Taco - 200 calories, 12g of protein (so a bit short of my 15-20g advice) but still a good option with only 17g of carbs. Stick with only 1 though because of the calories.

Shredded Chicken (or Beef) *MINI* Quesadilla - 200 calories, 10 grams of protein (slightly lower in protein then my 15-20g advice) but still low calorie and only 15g carbs.

In theory, you could have 2 of them but your calories will be 400 so just be aware.

Allowed Drinks

Water, Coffee, Iced Coffee, Diet Soda, G2 Gatorade (yes, they have that and only 30-50 calories), Aquafina Sparkling Berry Breeze (zero calories) or Lipton Unsweetened Iced Tea!


Here's a list of 15 drinks from ZERO to under 100 calories!

If it's not on this list it could have 100-500 calories so be smart and order from this list or check their mobile APP before ordering!

1. Teavana Shaken Iced Tea - ZERO calories!!!

2. Cold Brew Coffee - (3 calories)

3. Filter Coffee - (4 calories)

4. Nitro Cold Brew - (4 calories)

5. Cafe Americano - (11 calories)

6. Cool Lime Refresher - (45 calories)

7. Cappuccino Freddo - (54 calories)

8. Iced Caffe Latte - (56 calories)

9. Cappuccino - (70 calories)

10. Coffee Light Frappuccino Coffee - (83 calories)

11. Mocha Light Frappuccino Coffee - (96 calories)

12. Cold Brew Vanilla Sweet Cream - (96 calories)

13. Iced Shaken Mango Black Tea Lemonade - (96 calories)

14. Green Smoothie - (97 calories)

15. Iced Shaken Green Tea Lemonade - (97 calories)


Want a breakfast or snack at Stabucks? We got you covered.

Seriously... who's better than us LOL! But for real tho!

1. Country Archer Hickory Smoked Turkey Jerky (or original beef jerky) -
 Eat HALF or the ENTIRE bag if you want! It's perfect.

Half the bag is only 70 calories, 10g of protein and 5g of carbs.

The ENTIRE bag is awesome coming in at 140 calories, 20g of protein and only 10g of carbs.


2. String Cheese (1 to 3 pieces) - ONE piece is only only 80 calories with 7g of protein and only 1g of carbs. Feel free to have 2 or even 3 pieces so you can get the protein up to 14-21g. It's a great choice.

3. Creminelli Salami and Cheese Snack Tray
- only 210 calories, 15g of protein and ZERO carbs! Eat the whole snack tray guilt free!


4. Eggs and Cheese Protein Box - I'm VERY HESISTANT to select this because eating it "as is" will be 460 calories and 40g of carbs which is too much.

In order to make this acceptable, you need to do 2 very important things.

First, you need to ditch the bread it comes with (throw it right in the garbage) and
second, you need to have will power and only eat 1/2 the amount of peanut butter it comes with.

If you can do that, you will make the macros and total calories work and you can enjoy the eggs, the cheese, the fruit it comes with and the honey peanut butter.

Your new macros would be approx 300 calories, 20g of protein and an acceptable 20-25g of carbs. If you can't control yourself, skip this choice.


5. Cage-Free Eggs and Seasoned Grains Side Salad (HALF SALAD) - 360 calories, 17g of protein and 33g of carbs.


6. Reduced-Fat Turkey Bacon and Cage Free Egg White Sandwich - only 210 calories with 18g of protein. It does have bread so it's gonna contain 26g of carbs as well that but still a nice balance from a "MACROS" standpoint.

you could always add an apple (to the first 3 options only) which will only be another 70 calories but remember it will come along with 17g of carbs (14 of those grams are sugar) so be aware.

Dunkin' Donuts

Turkey sausage wake-up wrap - 240 calories with 15g carbs, 14g fat, 13 g protein. Balanced and you'll be able to fit it within most diets.

Veggie Egg White sandwich on english muffin - REMOVE ONE SIDE of the english muffin and you're only looking at about 19g of carbs and 15g of protein and approx 250 calories.

Small Iced Macchiato with non-fat milk - 50 calories, 4g protein and only 8 carbs

Medium Iced Coffee with caramel flavor shot and whole milk - 50 calories and only 6g carbs

Small Latte with Hazelnut flavor shot and non-fat milk - 80 calories and only 11g carbs

Black Coffee - imagine that LOL - just get a cup of coffee either black or with half and half!

Unsweetened Iced Tea or Green tea - all good

Did you know you can ask for ANY breakfast sandwich or meal WITHOUT the bread, the wrap or the bagel so get the egg or the egg and cheese and bacon but just remove the carbs to save calories and bloating. You can do this at ANY place not just here.


First let's start with the sides.

There is nothing wrong with getting green beans, it's just 25 calories. Total win. Coming in second is corn on the cob at just 70 calories. You can also get a house side salad which has almost no calories (before dressing and croutons but still...)

Moving on to the main dishes.

I would either get the BIG full size crispy chicken caesar salad which is only 350 calories before the croutons which we don't need and make sure to put your own fat-free or light dressing on it at home or ask them for their light Italian. The other option is...

The Kentucky GRILLED chicken has about 200-400 calories less than the original "crispy" version. Observe portion control.

Note for vegans and vegetarians - Their "Beyond" fried chicken is 100% plant based but still prepared in the same fryers which may not be acceptable to many.


Loaded chicken wrap -310 calories, 35g carbs and 19g protein

5 piece blackened handcrafted tenders - 283 calories with only 3g carbs and 43g protein (this has no breading which is awesome)

Chicken thigh with green beans - 335 calories with 14g carbs and 17g protein. I will take it.

Chicken and sausage jambalaya - regular size - 190 calories and only 17g carbs and 8g protein. This is a little light on the protein so you can add the 5 piece blackened tenders (which I talked about above) and bam - mega protein. Best bet? add like 2 pieces of the blackened tenders to this meal and save the other 3 pieces for the next days lunch with a salad!

Pizza Hut

Naked wings - yep you can get wings. Just watch the sugar filled sauces like BBQ or Teriyaki. Dry rubs like cajun rub, and lemon pepper rub instead. 5 wings would be 400 calories, 24g carbs and 20g protein.

Pizza is not a great option truth be told but if you must, share it with a couple/few people and have a salad with it. Best pizza to get would be the veggie lovers thin crisp pizza - less calories and less cheese!