And that’s okay.
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that → ’ → ?
A growing range of higher-protein meal options heavily marketed by fast food chains can make it seem like there are plenty of good options, nutritionally.
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it → grow → options
The key is being able to cut through the fine print to identify the healthier menu items.
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key → cut → items
Typical fast food menu items tend to pack in more fat and processed carbohydrate from white bread, rice, wraps and fries, compared to lean protein and fresh salad ingredients.
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items → tend → protein
For example, a fast-food meal deal with a large burger, fries and soft drink or a fried chicken meal may contain up to 1000 calories, for as little as 20g of protein.
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deal → fry → protein
Ideally, a well-balanced, calorie-controlled meal, even from a fast food outlet, will offer 400 to 600 calories and at least 30 to 40g of lean protein from chicken breast, salmon or tuna, lean mince or vegetarian options such as tofu, with minimal fried ingredients or added sauces, which pile on the calories.
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which → balance → calories
The charcoal chicken craze continues to grow, but tasty as it may be, that crispy skinned, highly seasoned bird is neither overly high in protein, nor especially healthy, being high in fat and calories.
uncertain
bird → continue → fat
Rather, if the goal is to maximise your protein intake, seek out grilled breast meat options, and order extra salad rather than high-fat chips and dip.
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goal → maximise → chips
Ask for no mayo to further reduce calories.
408 cal / 30g protein
Chargrill Charlie’s
- Pulled chicken wrap
Ditching the aioli will significantly lower the calorie load.
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Ditching → ask → load
Slightly different to charcoal chicken options as these are typically cooked butterflied and with a tasty marinade.
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these → cook → marinade
While the overall sodium content tends to be on the high side, there are a few good higher protein, calorie-controlled options if you stick to chicken strips and are fussy with the sides.
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you → tend → sides
You can lighten the calorie load by opting for a single fillet option, but this will also take the protein down to 25g.
590 cal / 41g protein
Nando’s
- PERinaise classic burger or wrap
A satisfying flame-grilled chicken option which helps to keep the fat and calories under control.
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which → lighten → control
496 cal / 41g protein
Mexican
Mexican can be a great option, simply because it is one of the few cuisines that offer vegetables and salad as a regular part of menu items.
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that → offer → items
Whether you opt for a burrito, naked bowl or tacos, you can get a protein-packed fix of meats and vegetables relatively easily.
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you → opt → meats
The best option to keep the calories under control is to order from the “minis” range, and hang back on the extra sour cream, cheese and rice temptations.
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option → keep → temptations
Choosing chicken brings higher protein and less fat than the shredded meat or mince options.
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Choosing → choose → options
453cal / 26g protein
Zambrero’s
- Classic bowl (without sauce)
A burrito in a bowl, not a wrap, means you get all the salad, vegies and meat, minus a lot of fat and calories from extra sauces, rice and bread.
521 cal / 29g protein
Burgers and sandwiches
Burgers tend to be made with higher fat meats and lashings of high-fat sauces and mayo, which typically meals they contain upwards of 800 to 1000 calories for as little as 20 to 30g of protein.
Grill’d
It may appear to be healthier, but be aware that the salads and burgers made using lower-carb buns can still pack a serious calorie punch.
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salads → mean → punch
Not only does this grilled option contain a decent serve of chicken breast, but also plenty of fresh salad on a better quality bun than the average burger, meaning you get more than 40g of protein for just over 400 calories, which works out at about half the calories and double the protein of the average fast food burger.
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which → grill → burger
While there are plenty of options marketed as high in protein, with 40 to 50g of protein per sandwich, these tend to be the long 12-inch subs which can also have up to 1000 calories per serve.
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which → be → serve
390 cal / 26g protein
Betty’s Burgers
- Grilled Chicken Burger
One of the few grilled at options at Betty’s which means it is significantly lower in fat and calories than other menu items.
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it → grill → items
396 cal / 32g protein
Sushi and bowls
Japanese can be an extremely healthy option, but try to stick to sashimi, miso, edamame and pickled vegetables for more than 30g of protein for just 400 to 500 calories.
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Japanese → try → calories
Avoid heavy rice-based dishes, including sushi, that add more carbs and calories, and less protein.
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that → avoid → carbs
Choose edamame beans which offer dietary fibre and plant-based protein, and tofu which is naturally high in protein.
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which → choose → protein
The popular chain’s wide range of menu items makes it easier to find appealing high protein, low-carb options.
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it → make → options
- Chilli chicken bowl with brown rice
With a fresh food base and lean poached chicken breast, this is a protein and vegie rich option that can be made even lighter if you swap out the rice for extra veg or edamame.
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you → poach → veg
520cal / 29g protein
- Yuzu days chicken
Another light option that includes plenty of fresh food and can be made even lighter if you skip the mayo dressing.
545cal / 28g protein
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you → include → protein
The Aporia
