How To Eat Out: Fast Food Guide

What I Used To Order / What I Order Now

By: Paul Hickey, Managing Publisher

Fast food, family gatherings, summer barbecues, mid-week restaurant dining – it’s all inevitable and unavoidable at some point.

But one thing is for sure, each place in the world has healthy options now. You just have to gain the knowledge to order correctly.

Here’s how to do it right.

  • Restaurant
  • What I Used To Order
  • Calories
  • What I Order Now
  • Calories
  • Panera
  • Italian Combo Sandwich and New England Clam Chowder
  • 1,000
  • Smoked Turkey Sandwich and Low Fat Chicken Noodle Soup
  • 330
  • Qdoba
  • Chicken Nachos with Chips on the Side
  • 1,160
  • Chicken Taco Salad (no shell, no rice, no cheese, no sour cream, no guac) + extra chicken, black beans, fajita veggies, all salsas
  • 460
  • Wendy’s
  • Single, Large Fry
  • 1,047
  • Power Mediterranean Chicken Salad + Small Chili
  • 660
  • McDonald’s
  • 2 Cheeseburgers & Medium Fries & Diet Coke
  • 980
  • Southwest Grilled Chicken Salad – no dressing
  • 330
  • Starbucks
  • Starbucks Sausage & Cheddar Classic Breakfast Sandwich
  • 500
  • Yogurt, Fruit Parfait
  • 290
  • Chipotle
  • Chicken Salad, Dressing, Fajita Veggies, White Rice, Corn Salsa, Medium Salsa, Chips
  • 1,395
  • Same, except no Rice, no Dressing and no Chips
  • 400

Follow the principles, general strategy above and you can really eat anywhere. No excuses. You can even have Taco Bell, if you go with two pulled chicken tacos with no cheese – that’s it.

Ideally, you’re not eating fast food and when you’re ordering out you’re focusing on fish like Salmon, Tilapia, or other proteins like baked/grilled chicken, pork tenderloin or turkey burgers.

Avoid starches like rice, potatoes and white bread, and replace them with grains like quinoa, wheat bread and fill yourself with black beans or pinto beans if possible.

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