Fast Food Mastery Guide:
Calorie Controlled "On-The-Go" Options

All fast food and "on-the-go" meals include the servings, measurements of ingredients, macronutrient breakdown and total calories. These options are a combo of the lower calorie selections mixed in with having a good dose of protein as well. The majority of the options have between 250-450 calories and at least 15g of protein.

Burger King

Option 1: Grilled Chicken Sandwich

Macronutrient breakdown:
Protein: Approximately 28 grams
Carbohydrates: Approximately 41 grams
Fat: Approximately 7 grams

Total calories: Approximately 350 calories

Option 2: Whopper Jr. Sandwich (without mayonnaise)

Macronutrient breakdown:
Protein: Approximately 18 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 10 grams
Total calories: Approximately 310 calories

Option 3: MorningStar Veggie Burger

Macronutrient breakdown:
Protein: Approximately 21 grams
Carbohydrates: Approximately 27 grams
Fat: Approximately 8 grams
Total calories: Approximately 270 calories

Option 4: Grilled Chicken Salad (without dressing)

Macronutrient breakdown:
Protein: Approximately 42 grams
Carbohydrates: Approximately 14 grams
Fat: Approximately 10 grams
Total calories: Approximately 350 calories

Option 5: Impossible Whopper (without mayonnaise)

Macronutrient breakdown:
Protein: Approximately 25 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 16 grams
Total calories: Approximately 380 calories

McDonald's 

Option 1: Grilled Chicken Sandwich

Macronutrient breakdown:
Protein: Approximately 32 grams
Carbohydrates: Approximately 42 grams
Fat: Approximately 8 grams
Total calories: Approximately 400 calories

Option 2: Artisan Grilled Chicken Salad (without dressing)

Macronutrient breakdown:
Protein: Approximately 36 grams
Carbohydrates: Approximately 16 grams
Fat: Approximately 7 grams
Total calories: Approximately 350 calories

Option 3: Egg White Delight McMuffin

Macronutrient breakdown:
Protein: Approximately 18 grams
Carbohydrates: Approximately 29 grams
Fat: Approximately 6 grams
Total calories: Approximately 250 calories

Option 4: Filet-O-Fish Sandwich (without tartar sauce)
Macronutrient breakdown:
Protein: Approximately 15 grams
Carbohydrates: Approximately 39 grams
Fat: Approximately 16 grams
Total calories: Approximately 380 calories

Option 5: 4-Piece Chicken McNuggets (without sauce)

Macronutrient breakdown:
Protein: Approximately 16 grams
Carbohydrates: Approximately 20 grams
Fat: Approximately 12 grams
Total calories: Approximately 250 calories

Wendy's

Option 1: Grilled Chicken Sandwich

Macronutrient breakdown:
Protein: Approximately 36 grams
Carbohydrates: Approximately 39 grams
Fat: Approximately 10 grams
Total calories: Approximately 380 calories

Option 2: Small Chili and Garden Side Salad

Macronutrient breakdown for Small Chili:
Protein: Approximately 15 grams
Carbohydrates: Approximately 21 grams
Fat: Approximately 5 grams
Total calories for Small Chili: Approximately 170 calories

Macronutrient breakdown for Garden Side Salad (no dressing):
Protein: Approximately 3 grams
Carbohydrates: Approximately 8 grams
Fat: Approximately 2 grams
Total calories for Garden Side Salad: Approximately 25 calories
Total calories for the combo: Approximately 195 calories

Option 3: Ultimate Chicken Grill Sandwich and Apple Bites

Macronutrient breakdown for Ultimate Chicken Grill Sandwich:
Protein: Approximately 34 grams
Carbohydrates: Approximately 42 grams
Fat: Approximately 6 grams
Total calories for Ultimate Chicken Grill Sandwich: Approximately 370 calories

Macronutrient breakdown for Apple Bites:
Protein: Approximately 0 grams
Carbohydrates: Approximately 29 grams
Fat: Approximately 0 grams
Total calories for Apple Bites: Approximately 110 calories
Total calories for the combo: Approximately 480 calories

Option 4: Power Mediterranean Chicken Salad (Full Size)
Macronutrient breakdown:
Protein: Approximately 41 grams
Carbohydrates: Approximately 24 grams
Fat: Approximately 22 grams
Total calories: Approximately 480 calories

Option 5: Grilled Chicken Wrap

Macronutrient breakdown:
Protein: Approximately 20 grams
Carbohydrates: Approximately 35 grams
Fat: Approximately 13 grams
Total calories: Approximately 340 calories

Taco Bell

Option 1: Power Menu Bowl - Chicken
Macronutrient breakdown:
Protein: Approximately 26 grams
Carbohydrates: Approximately 28 grams
Fat: Approximately 7 grams
Total calories: Approximately 260 calories

Option 2: Fresco Chicken Soft Taco
Macronutrient breakdown:
Protein: Approximately 16 grams
Carbohydrates: Approximately 19 grams
Fat: Approximately 4.5 grams
Total calories: Approximately 150 calories

Option 3: Black Bean Crunchwrap Supreme
Macronutrient breakdown:
Protein: Approximately 12 grams
Carbohydrates: Approximately 49 grams
Fat: Approximately 13 grams
Total calories: Approximately 370 calories

Option 4: Shredded Chicken Quesadilla Melt
Macronutrient breakdown:
Protein: Approximately 22 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 16 grams
Total calories: Approximately 340 calories

Option 5: Veggie Power Menu Bowl
Macronutrient breakdown:
Protein: Approximately 14 grams
Carbohydrates: Approximately 42 grams
Fat: Approximately 9 grams
Total calories: Approximately 250 calories

Pizza Hut

Option 1: Garden Party Thin Crust Pizza (2 slices, 1/8 of a medium pizza)

Macronutrient breakdown:
Protein: Approximately 16 grams
Carbohydrates: Approximately 38 grams
Fat: Approximately 6 grams
Total calories: Approximately 260 calories

Option 2: Grilled Chicken & Bacon Classic Crust Pizza (2 slices, 1/8 of a medium pizza)
Macronutrient breakdown:
Protein: Approximately 18 grams
Carbohydrates: Approximately 38 grams
Fat: Approximately 7 grams
Total calories: Approximately 290 calories

Option 3: Veggie Lover's Hand Tossed Pizza (2 slices, 1/8 of a medium pizza)
Macronutrient breakdown:
Protein: Approximately 16 grams
Carbohydrates: Approximately 38 grams
Fat: Approximately 6 grams
Total calories: Approximately 250 calories

Option 4: Bone-Out Wings (6 pieces) with Ranch Dipping Sauce

Macronutrient breakdown for Bone-Out Wings:
Protein: Approximately 18 grams
Carbohydrates: Approximately 9 grams
Fat: Approximately 15 grams
Total calories for Bone-Out Wings: Approximately 220 calories

Macronutrient breakdown for Ranch Dipping Sauce:
Protein: Approximately 1 gram
Carbohydrates: Approximately 2 grams
Fat: Approximately 16 grams
Total calories for Ranch Dipping Sauce: Approximately 160 calories
Total calories for the combo: Approximately 380 calories

Option 5: Garden Side Salad with Grilled Chicken

Macronutrient breakdown for Garden Side Salad:
Protein: Approximately 3 grams
Carbohydrates: Approximately 9 grams
Fat: Approximately 2 grams
Total calories for Garden Side Salad: Approximately 60 calories

Macronutrient breakdown for Grilled Chicken:
Protein: Approximately 15 grams
Carbohydrates: Approximately 0 grams
Fat: Approximately 3 grams
Total calories for Grilled Chicken: Approximately 80 calories

Total calories for the combo: Approximately 140 calories


Arby's

Option 1: Roast Turkey Farmhouse Salad (without dressing)

Macronutrient breakdown:
Protein: Approximately 24 grams
Carbohydrates: Approximately 10 grams
Fat: Approximately 16 grams
Total calories: Approximately 300 calories

Option 2: Classic Roast Beef Sandwich

Macronutrient breakdown:
Protein: Approximately 23 grams
Carbohydrates: Approximately 32 grams
Fat: Approximately 14 grams
Total calories: Approximately 360 calories

Option 3: Roast Chicken Salad (without dressing)

Macronutrient breakdown:
Protein: Approximately 27 grams
Carbohydrates: Approximately 12 grams
Fat: Approximately 14 grams
Total calories: Approximately 310 calories

Option 4: Three Cheese & Bacon Sandwich

Macronutrient breakdown:
Protein: Approximately 28 grams
Carbohydrates: Approximately 41 grams
Fat: Approximately 15 grams
Total calories: Approximately 430 calories

Option 5: Jr. Turkey and Cheese Sandwich

Macronutrient breakdown:
Protein: Approximately 15 grams
Carbohydrates: Approximately 38 grams
Fat: Approximately 12 grams
Total calories: Approximately 320 calories

KFC

Option 1: Kentucky Grilled Chicken Breast (without skin and breading)

Macronutrient breakdown:
Protein: Approximately 34 grams
Carbohydrates: Approximately 0 grams
Fat: Approximately 8 grams
Total calories: Approximately 210 calories

Option 2: Grilled Chicken Drumstick (without skin and breading)
Macronutrient breakdown:
Protein: Approximately 17 grams
Carbohydrates: Approximately 0 grams
Fat: Approximately 6 grams
Total calories: Approximately 140 calories

Option 3: KFC Chicken Caesar Salad (without dressing)

Macronutrient breakdown:
Protein: Approximately 32 grams
Carbohydrates: Approximately 11 grams
Fat: Approximately 7 grams
Total calories: Approximately 230 calories

Option 4: Kentucky Grilled Chicken Thigh (without skin and breading)
Macronutrient breakdown:
Protein: Approximately 28 grams
Carbohydrates: Approximately 0 grams
Fat: Approximately 9 grams
Total calories: Approximately 200 calories

Option 5: Chicken Littles Sandwich (2 pieces)
Macronutrient breakdown:
Protein: Approximately 17 grams
Carbohydrates: Approximately 31 grams
Fat: Approximately 8 grams
Total calories: Approximately 260 calories

Domino's

Option 1: Classic Garden Salad with Grilled Chicken

Macronutrient breakdown:
Protein: Approximately 19 grams
Carbohydrates: Approximately 12 grams
Fat: Approximately 9 grams
Total calories: Approximately 220 calories

Option 2: Pacific Veggie Hand-Tossed Pizza (2 slices, 1/8 of a large pizza)
Macronutrient breakdown:
Protein: Approximately 15 grams
Carbohydrates: Approximately 29 grams
Fat: Approximately 10 grams
Total calories: Approximately 230 calories

Option 3: Grilled Chicken and Bacon Sandwich (without dressing)
Macronutrient breakdown:
Protein: Approximately 25 grams
Carbohydrates: Approximately 35 grams
Fat: Approximately 12 grams
Total calories: Approximately 350 calories

Option 4: Mango Habanero Boneless Chicken (8 pieces)
Macronutrient breakdown:
Protein: Approximately 24 grams
Carbohydrates: Approximately 26 grams
Fat: Approximately 12 grams
Total calories: Approximately 310 calories

Option 5: Spinach and Feta Stuffed Cheesy Bread (2 pieces)
Macronutrient breakdown:
Protein: Approximately 15 grams
Carbohydrates: Approximately 40 grams
Fat: Approximately 14 grams
Total calories: Approximately 330 calories

Subway 

Option 1: 6-inch Turkey Breast Sub on 9-Grain Wheat Bread

Macronutrient breakdown:
Protein: Approximately 18 grams
Carbohydrates: Approximately 46 grams
Fat: Approximately 4 grams
Total calories: Approximately 320 calories

Option 2: 6-inch Black Forest Ham Sub on 9-Grain Wheat Bread
Macronutrient breakdown:
Protein: Approximately 18 grams
Carbohydrates: Approximately 46 grams
Fat: Approximately 5 grams
Total calories: Approximately 290 calories

Option 3: 6-inch Rotisserie-Style Chicken Sub on 9-Grain Wheat Bread

Macronutrient breakdown:
Protein: Approximately 29 grams
Carbohydrates: Approximately 48 grams
Fat: Approximately 6 grams
Total calories: Approximately 360 calories

Option 4: 6-inch Subway Club Sub on 9-Grain Wheat Bread

Macronutrient breakdown:
Protein: Approximately 24 grams
Carbohydrates: Approximately 46 grams
Fat: Approximately 8 grams
Total calories: Approximately 350 calories

Option 5: 6-inch Veggie Delite Sub on 9-Grain Wheat Bread

Macronutrient breakdown:
Protein: Approximately 9 grams
Carbohydrates: Approximately 46 grams
Fat: Approximately 2 grams
Total calories: Approximately 230 calories

Dunkin' Donuts

Option 1: Egg White Dunkin' Bowl

Macronutrient breakdown:
Protein: Approximately 14 grams
Carbohydrates: Approximately 18 grams
Fat: Approximately 8 grams
Total calories: Approximately 200 calories

Option 2: Veggie Egg White Sandwich

Macronutrient breakdown:
Protein: Approximately 14 grams
Carbohydrates: Approximately 29 grams
Fat: Approximately 7 grams
Total calories: Approximately 240 calories

Option 3: Turkey Sausage Breakfast Sandwich

Macronutrient breakdown:
Protein: Approximately 17 grams
Carbohydrates: Approximately 29 grams
Fat: Approximately 15 grams
Total calories: Approximately 330 calories

Option 4: Egg and Cheese Wake-Up Wrap

Macronutrient breakdown:
Protein: Approximately 10 grams
Carbohydrates: Approximately 12 grams
Fat: Approximately 10 grams
Total calories: Approximately 180 calories

Option 5: Beyond Sausage Sandwich

Macronutrient breakdown:
Protein: Approximately 10 grams
Carbohydrates: Approximately 39 grams
Fat: Approximately 22 grams
Total calories: Approximately 470 calories

Starbucks

Option 1: Spinach, Feta & Egg White Wrap

Macronutrient breakdown:
Protein: Approximately 20 grams
Carbohydrates: Approximately 32 grams
Fat: Approximately 10 grams
Total calories: Approximately 290 calories

Option 2: Sous Vide Egg Bites: Egg White & Red Pepper

Macronutrient breakdown:

Protein: Approximately 13 grams
Carbohydrates: Approximately 11 grams
Fat: Approximately 7 grams
Total calories: Approximately 170 calories

Option 3: Turkey Bacon & Egg White Sandwich

Macronutrient breakdown:
Protein: Approximately 18 grams
Carbohydrates: Approximately 26 grams
Fat: Approximately 5 grams
Total calories: Approximately 230 calories

Option 4: Chicken & Quinoa Protein Bowl with Black Beans and Greens

Macronutrient breakdown:
Protein: Approximately 28 grams
Carbohydrates: Approximately 33 grams
Fat: Approximately 9 grams
Total calories: Approximately 430 calories

Option 5: Grilled Chicken & Hummus Protein Box

Macronutrient breakdown:
Protein: Approximately 24 grams
Carbohydrates: Approximately 29 grams
Fat: Approximately 14 grams
Total calories: Approximately 430 calories

Popeyes

Option 1: Blackened Chicken Tenders (3 pieces)

Macronutrient breakdown:
Protein: Approximately 17 grams
Carbohydrates: Approximately 6 grams
Fat: Approximately 12 grams
Total calories: Approximately 210 calories

Option 2: Handcrafted Blackened Chicken Sandwich
Macronutrient breakdown:
Protein: Approximately 18 grams
Carbohydrates: Approximately 40 grams
Fat: Approximately 5 grams
Total calories: Approximately 340 calories

Option 3: Naked Chicken Wrap

Macronutrient breakdown:
Protein: Approximately 18 grams
Carbohydrates: Approximately 23 grams
Fat: Approximately 14 grams
Total calories: Approximately 340 calories

Option 4: Spicy Chicken Sandwich

Macronutrient breakdown:
Protein: Approximately 18 grams
Carbohydrates: Approximately 45 grams
Fat: Approximately 16 grams
Total calories: Approximately 380 calories

Option 5: Cajun Rice (Regular)

Macronutrient breakdown:
Protein: Approximately 8 grams
Carbohydrates: Approximately 32 grams
Fat: Approximately 12 grams
Total calories: Approximately 250 calories

Chick-fil-A

Option 1: Grilled Chicken Sandwich

Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 40 grams
Fat: Approximately 6 grams
Total calories: Approximately 320 calories

Option 2: Grilled Nuggets (12 pieces)

Macronutrient breakdown:
Protein: Approximately 24 grams
Carbohydrates: Approximately 2 grams
Fat: Approximately 3.5 grams
Total calories: Approximately 140 calories

Option 3: Grilled Market Salad (without dressing)

Macronutrient breakdown:
Protein: Approximately 29 grams
Carbohydrates: Approximately 16 grams
Fat: Approximately 9 grams
Total calories: Approximately 340 calories

Option 4: Chick-n-Strips (3 pieces)

Macronutrient breakdown:
Protein: Approximately 27 grams
Carbohydrates: Approximately 18 grams
Fat: Approximately 11 grams
Total calories: Approximately 310 calories

Option 5: Chick-fil-A Deluxe Sandwich (without bun)

Macronutrient breakdown:
Protein: Approximately 29 grams
Carbohydrates: Approximately 4 grams
Fat: Approximately 13 grams
Total calories: Approximately 300 calories

Dairy Queen

Option 1: Grilled Chicken Sandwich

Macronutrient breakdown:
Protein: Approximately 27 grams
Carbohydrates: Approximately 37 grams
Fat: Approximately 7 grams
Total calories: Approximately 360 calories

Option 2: Grilled Chicken Wrap

Macronutrient breakdown:
Protein: Approximately 21 grams
Carbohydrates: Approximately 24 grams
Fat: Approximately 13 grams
Total calories: Approximately 320 calories

Option 3: Grilled Chicken BLT Salad (without dressing)

Macronutrient breakdown:
Protein: Approximately 31 grams
Carbohydrates: Approximately 17 grams
Fat: Approximately 12 grams
Total calories: Approximately 320 calories

Option 4: DQ Chicken Strips (4 pieces)

Macronutrient breakdown:
Protein: Approximately 21 grams
Carbohydrates: Approximately 19 grams
Fat: Approximately 16 grams
Total calories: Approximately 320 calories

Option 5: DQ Grilled Chicken Salad (without dressing)

Macronutrient breakdown:
Protein: Approximately 32 grams
Carbohydrates: Approximately 15 grams
Fat: Approximately 11 grams
Total calories: Approximately 320 calories

 Chipotle

Option 1: Chicken Bowl with Brown Rice, Black Beans, Fajita Vegetables, Salsa, and Lettuce

Macronutrient breakdown:
Protein: Approximately 36 grams
Carbohydrates: Approximately 49 grams
Fat: Approximately 8 grams
Total calories: Approximately 450 calories

Option 2: Steak Salad with Black Beans, Tomato Salsa, and Guacamole

Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 25 grams
Fat: Approximately 22 grams
Total calories: Approximately 420 calories

Option 3: Sofritas Burrito with White Rice, Pinto Beans, Fajita Vegetables, Corn Salsa, and Lettuce

Macronutrient breakdown:
Protein: Approximately 22 grams
Carbohydrates: Approximately 54 grams
Fat: Approximately 12 grams
Total calories: Approximately 410 calories

Option 4: Barbacoa Tacos on Soft Corn Tortillas with Pinto Beans, Tomato Salsa, and Cheese

Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 36 grams
Fat: Approximately 18 grams
Total calories: Approximately 450 calories

Option 5: Veggie Bowl with Brown Rice, Black Beans, Fajita Vegetables, Roasted Chili Corn Salsa, and Guacamole

Macronutrient breakdown:
Protein: Approximately 15 grams
Carbohydrates: Approximately 57 grams
Fat: Approximately 23 grams
Total calories: Approximately 450 calories

Panda Express

Option 1: Grilled Teriyaki Chicken

Macronutrient breakdown:
Protein: Approximately 36 grams
Carbohydrates: Approximately 17 grams
Fat: Approximately 7 grams
Total calories: Approximately 260 calories

Option 2: Broccoli Beef

Macronutrient breakdown:
Protein: Approximately 18 grams
Carbohydrates: Approximately 13 grams
Fat: Approximately 14 grams
Total calories: Approximately 220 calories

Option 3: String Bean Chicken Breast

Macronutrient breakdown:
Protein: Approximately 14 grams
Carbohydrates: Approximately 16 grams
Fat: Approximately 7 grams
Total calories: Approximately 170 calories

Option 4: Kung Pao Chicken

Macronutrient breakdown:
Protein: Approximately 19 grams
Carbohydrates: Approximately 20 grams
Fat: Approximately 13 grams
Total calories: Approximately 280 calories

Option 5: Black Pepper Angus Steak

Macronutrient breakdown:
Protein: Approximately 20 grams
Carbohydrates: Approximately 15 grams
Fat: Approximately 19 grams
Total calories: Approximately 330 calories

Five Guys

Option 1: Little Hamburger

Macronutrient breakdown:
Protein: Approximately 15 grams
Carbohydrates: Approximately 28 grams
Fat: Approximately 17 grams
Total calories: Approximately 320 calories

Option 2: Little Cheeseburger

Macronutrient breakdown:
Protein: Approximately 17 grams
Carbohydrates: Approximately 28 grams
Fat: Approximately 23 grams
Total calories: Approximately 380 calories

Option 3: Veggie Sandwich

Macronutrient breakdown:
Protein: Approximately 13 grams
Carbohydrates: Approximately 33 grams
Fat: Approximately 19 grams
Total calories: Approximately 400 calories

Option 4: Grilled Cheese Sandwich

Macronutrient breakdown:
Protein: Approximately 18 grams
Carbohydrates: Approximately 43 grams
Fat: Approximately 26 grams
Total calories: Approximately 480 calories

Option 5: Bacon Burger

Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 32 grams
Fat: Approximately 29 grams
Total calories: Approximately 550 calories

Papa John's

Option 1: Grilled BBQ Chicken & Bacon Papadia

Macronutrient breakdown:
Protein: Approximately 21 grams
Carbohydrates: Approximately 40 grams
Fat: Approximately 14 grams
Total calories: Approximately 410 calories

Option 2: Garden Fresh Pizza (Small, Original Crust)

Macronutrient breakdown:
Protein: Approximately 13 grams
Carbohydrates: Approximately 36 grams
Fat: Approximately 10 grams
Total calories: Approximately 270 calories

Option 3: Tuscan Six Cheese Pizza (Small, Original Crust)

Macronutrient breakdown:
Protein: Approximately 12 grams
Carbohydrates: Approximately 36 grams
Fat: Approximately 8 grams
Total calories: Approximately 240 calories

Option 4: Grilled Buffalo Chicken Pizza (Small, Original Crust)

Macronutrient breakdown:
Protein: Approximately 14 grams
Carbohydrates: Approximately 38 grams
Fat: Approximately 8 grams
Total calories: Approximately 290 calories

Option 5: Garden Fresh Papadia

Macronutrient breakdown:
Protein: Approximately 14 grams
Carbohydrates: Approximately 38 grams
Fat: Approximately 8 grams
Total calories: Approximately 290 calories

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