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I think most people can agree that fast food is not a healthy option and not something you should rely on regularly. However I’m also human and realize that sometimes it’s the only option you have. Most fast food chains have some lower calorie, macro-friendly options on the menu, you just need to know where to find them! For this post, “macro-friendly” means 20g of fat or less, and at least 15g of protein. So here are some macro friendly options at 8 popular fast food chains:


  • McDouble (no cheese) and kids fries: 20g fat/47g carbs/21g protein (450 calories)
  • Artisan Grilled Chicken Sandwich and kids fries: 12g fat/59g carbs/38g protein (500 calories)
  • Southwest Grilled Chicken Salad: 11g fat/27g carbs/37g protein (350 calories)


  • Jr Hamburg and value size fries: 20g fat/55g carbs/17g protein (470 calories)
  • Grilled Chicken Sandwich and value size fries: 18g fat/68g carbs/38 protein (590 calories)
  • Grilled Chicken Wrap and value size fries: 20g fat/54g carbs/23g protein (500 calories)
  • Power Mediterranean Chicken Salad: 16g fat/41g carbs/43g protein (470 calories)
  • Large Chili and value size fries: 17g fat/53g carbs/26g protein (480 calories)


  • Grilled Chicken Sandwich and small Waffle Fries: 20g fat/68g carbs/33g protein (590 calories)
  • 12 Grilled Chicken Nuggets and small Waffle Fries: 19g fat/36g carbs/42g protein (490 calories)
  • Spicy Southwest Salad: 19g fat/37g carbs/34g protein (450 calories)
  • Market Salad: 14g fat/27g carbs/27g protein (330 calories)

Burger King

  • Grilled Chicken Sandwich (no mayo) and value French Fries: 17g fat/70g carbs/39g protein (590 calories)
  • 6 Chicken Nuggets and a Garden Side Salad: 20g fat/19g carbs/16g protein (320 calories)
  • Veggie Burger (no mayo) and value size Onion Rings: 16g fat/60g carbs/23g protein (470 calories)


  • Applewood Smoked Bacon Egg White Panini: 15g fat/35g carbs/20g protein (360 calories)
  • BBQ Ranch Salad: 19g fat/16g carbs/25g protein (335 calories)
  • Turkey BLT Salad: 13g fat/8g carbs/25g protein (250 calories)
  • Buffalo Style Chicken Wrap: 9g fat/34g carbs/28g protein (340 calories)

Panera Bread

  • Turkey Sandwich: 18g fat/65g carbs/37g protein (560 calories)
  • BBQ Chicken Flatbread: 16g fat/40g carbs/18g protein (380 calories)
  • Bowl of Turkey Chili: 13g fat/32g carbs/24g protein (230 calories)


  • Burrito bowl with chicken, white rice, black beans, lettuce, salsa, and fajita veggies: 12.5g fat/69g carbs/45g protein (570 calories)
  • Burrito with steak, white rice, black beans, lettuce, salsa, and fajita veggies: 19g fat/98g carbs/34g protein (730 calories)


  • Meatball Marinara: 18g fat/53g carbs/20g protein (460 calories)
  • Oven Roasted Chicken: 5g fat/46g carbs/23g protein (320 calories)
  • Roast Beef: 5g fat/45g carbs/25g protein (320 calories)
  • Sweet Onion Chicken Teriyaki: 4g fat/58g carbs/25g protein (370 calories)
  • Turkey Breast: 3.5g fat/42g carbs/31g protein (280 calories)
  • Turkey Reuben: 15g fat/42g carbs/31g protein (410 calories)


Hopefully this list is helpful for when you’re in a pinch and find yourself at one of the restaurants listed above. If you plan ahead by pre-logging (read my full article here) then you should easily be able to fit some of these menu options into your macros for the day!

Did I miss one of your favorite macro-friendly menu options? Share in a comment below!

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