The Ultimate Guide to Fast Food and Restaurant Macro Friendly Eating

The Ultimate Guide to Fast Food and Restaurant Macro Friendly Eating

If you’re reading this guide, congratulations, you’ve accepted that you’re a human being like the rest of us. The truth is, dining out may not be ideal for cost, calories, macros, or health, but it’s part of our culture. Whether it’s social situations, travel for work, time crunches, or a long list of other things, eating fast food or restaurants just happens for most of us. But that doesn’t mean we have to go completely off the tracks and derail our fitness goals because of it. It’s perfectly possible to make macro friendly decisions when dining out.

So, coming to terms with fast food and restaurants being a part of our diets is a step in the right direction. The next step is to pin down go-to options that are lower in calories, higher in protein and volume, and still tasty. It may take a bit of experimentation, but this guide should help you get started.

Note: This guide will focus solely on the low-calorie and macro friendly options at popular fast food and sit-down restaurants. If you’d like to learn more about modifying menu items and making sense of menus, check out this article and the three videos linked in the article.

Low-Calorie Options at Fast Food Restaurants

In the two graphics below, you will find popular restaurants sorted with a handful of menu options under 500 calories. While I haven’t listed the macros for each meal, you can rest assured that each selection is geared towards a higher protein, macro friendly diet. I’ve included more detailed graphics with macros for several restaurants in the second half of this guide.

I’ve included more detailed graphics with macros for several restaurants in the second half of this guide.

Fast Food Options Under 500 Calories

Low-Calorie Options at Restaurants

Know that these aren’t your only options at restaurants, just suggestions. Many restaurants include calorie information on the menu now. My best tip for restaurants is to decide before you get to the restaurant. That way you can’t be influenced by others ordering or the desire to order what the next table is having.

Restaurant Options Under 500 Calories

A Deeper Dive on Macros and Fast Food Restaurants

Below you’ll find more specific guides for a handful of fast food restaurants. While the guides above have calories, the infographics below dive in deeper on both calories and macronutrients.

Macro Friendly Options at Chick Fil A

You’ll pick up on a theme with the following graphics. Choosing grilled over fried, less bread or buns, more meat, and paying attention to condiments and dressings will all be major keys in better fast food menu navigation.

healthy options at chick fil a

Macro Friendly Options at Chipotle

I know the tortillas and guacamole are ridiculously good, but they don’t fit in the average person’s calorie and macro budget unless planned for.

healthy options at chipotle

Macro Friendly Options at McDonald’s

healthy options at mcdonald's

Macro Friendly Options at Sonic

healthy options at sonic

Macro Friendly Options at Taco Bell

healthy options at taco bell

Macro Friendly Options at Wendy’s

healthy options at wendys

Every Menu and Item Is Customizablehow to make better nutrition choices when eating out

You can find more of these infographics on Instagram. I plan on updating this guide as I create more restaurant breakdowns. If you have something you’d like to see, shoot me an email and I’ll make it happen.

And before you go, you should definitely check out my recipes page. Just like this guide, I aim to keep it simple and for real people. My recipes have shorter ingredient lists, microwaveable options, and readily available ingredients. Adding a few easy-to-make recipes will make your life (and fitness) even easier!