8 Fat-Loss-Friendly Fast-Food Options

You're in a pinch and only have big chain restaurants to choose from. What are you going to do? We looked at 4 popular restaurants and found the best meal options for weight loss!

Eating out can be the ultimate challenge when you're trying to stay on track with your nutrition goals. Sure, when you dine out at a sit-down restaurant, you usually have options when it comes to preparation and side dishes (or lack thereof).

But fast food? Yikes! You're there for one reason: to get a quick bite. And try as you might, there are some times when that's the only option.

So, is surrendering to the caloric bomb your only option? Definitely not! Try any of these mini meals, ranging in calories from 260 to just under 500, from some of the most popular chains in the country. They've all got at least 20 grams of protein—some of them more than double that—which is crucial for staying full and preserving muscle mass when you're trying to cut body fat.

When the need arises, eat these without guilt!

1

Chipotle

Chipotle may be known for its large portion sizes, but the abundance of nutrient-dense options makes it easy to keep calories low, portion size notwithstanding!



Chicken salad with brown rice, fajita veggies, and fresh tomato salsa1


Nutrition Facts
Amount per serving
Calories 261
Fat13 g
Carbs47 g
Protein39 g

Steak salad with black beans, fajita veggies, tomatillo red chili salsa, and cheese1


Nutrition Facts
Amount per serving
Calories 464
Fat16 g
Carbs35 g
Protein45 g
2

IHOP

Lean eating at IHOP? Stick with us, now. Sure, this place is known for its fluffy pancakes and sweet take on all things breakfast, but their gigantic menu offers plenty of options when you're trying to lose weight.

You can even have your omelet made with egg whites only, if that's your style. If you're on edge about your protein intake, add a side of Canadian bacon or a hard-boiled egg!



Simple and Fit Vegetable Omelet with side of fruit2


Nutrition Facts
Amount per serving
Calories 290
Fat12 g
Carbs24 g
Protein27 g

Build-your-own omelet: Egg whites, American cheese, avocado, peppers, onions, and a side of fruit2


Nutrition Facts
Amount per serving
Calories 334
Fat18 g
Carbs11 g
Protein32 g
3

Chick-fil-A

Diehard Chick-fil-A fans rave about the shakes and sauce-slathered sandwiches, but there are some lesser-known (and healthier) gems lurking on this chicken-loving menu. Maybe the best choice? The grilled nuggets, which have 23 grams of protein and can boost the nutritional profile of anything else you happen to order.



Grilled Market Salad, Reduced-Fat Berry Balsamic Vinaigrette, 8-count Grilled Nuggets3


Nutrition Facts
Amount per serving
Calories 456
Fat12 g
Carbs41 g
Protein46 g

Chick-n-Minis (4-count), Greek Yogurt Parfait3


Nutrition Facts
Amount per serving
Calories 478
Fat18 g
Carbs53 g
Protein26 g
4

Subway

Subway is a well-known friend of many fit travelers. Not only is it the largest chain in the world—seriously, there's one everywhere!—you can have a unique level of control over what goes into your sandwich or salad.

Pro tip: If you get all the veggies and pay for double meat, you can make virtually any sandwich or salad combination fit your goals!



Grilled Chicken Salad with double meat, shredded Monterrey cheddar cheese, low-fat balsamic vinaigrette4


Nutrition Facts
Amount per serving
Calories 256
Fat8 g
Carbs1 g
Protein35 g

Turkey Breast Salad with double meat, avocado, pepper jack cheese, and honey mustard dressing, side of apples4


Nutrition Facts
Amount per serving
Calories 291
Fat11 g
Carbs27 g
Protein21 g
References
  1. Chipotle Nutrition Calculator. (n.d.). Retrieved April 27, 2016, from https://www.chipotle.com/nutrition-calculator
  2. Chipotle Nutrition Calculator. (n.d.). Retrieved April 27, 2016, from https://www.chipotle.com/nutrition-calculator
  3. The Chick-fil-A Meal Calculator. (n.d.). Retrieved April 27, 2016, from http://www.chick-fil-a.com/Food/Meal
  4. Subway Nutrition Calculator. (n.d.). Retrieved April 27, 2016, from https://www.nutritionix.com/subway/nutrition-calculator