Fast Food Rules and Eating Out

So you are stuck having to choose between eating fast food or going without food. What do you do?  Well first off, never skip a meal! Even a small protein filled food from fast food is better than nothing. Skipping will slow down your weight loss. So, what do you choose when visiting a fast food or sit down restaurant? Well let me first say, THERE ARE CHOICES!!! Yeah!!

First some rules.

1. Protein, Protein, Protein!!! I don't think anyone needs this rule as it should be number 1 for any sleever's guide to eating. If you can get fish, this is a great source.
2. Go grilled instead of fried
3. Get apple slices or fruit instead of fries, or if at a sit down restaurant, as for steamed veggies.
4. If you must get a drink, which is not recommended due to having to not drink while eating, make it a water or unsweetened tea instead of soda.
5. Get your burger or sand which without the bun, they will do this. I have tried LOL
6. Don't always just opt for a kids meal, kids meals are just as unhealthy even though they are smaller. It is better to customize your meal than assume a smaller version is better.
7. Ask for the condiments such as mayo or ketchup on the side so that you can control how much if any is on your meal.
8. Ask for a to-go box. Don't feel bad about this or feel the need to explain. This food can be brought home for later meals.
9. Salads are not always better than a burger. If you are going to opt for a salad, make sure the meat is grilled and its a small or half sized salad. Full sized can be as much if not higher in calories than a burger.


So lets go down the line and list off some restaurants and what are the best choices off their menus.

The famous McDonald's:

• An egg white delight muffin, with or without the English muffin, for breakfast.
• A Fruit ‘n’ Yogurt Parfait without the granola topping or oatmeal with apples and without cream, for breakfast.
• A grilled sweet chicken chili or Southwest chicken snack wrap without ranch sauce and without the tortilla.
• A grilled chicken sandwich, hamburger, or cheeseburger without the bun or bread.
• A salad with grilled chicken.
• Apple slices or a tangerine on the side.

Subway:

• Egg white and ham on flat bread (or just eat the filling without the bread) for breakfast.
• Salads with lean proteins like black forest ham, oven roasted chicken breast, turkey breast, a veggie patty, steak, or ham.
• Apple slices and water to go with your meal.
• Tons veggies to make your sandwich more filling and nutritious but still low-calorie.
• Mustard, balsamic vinaigrette, or a fat-free sauce.

 Starbucks:

• Decaffeinated coffee or tea without milk or whipped cream. Use almond milk and sugar-free syrup if you want to jazz up your beverage.
• Spinach and feta breakfast wrap, egg and cheddar breakfast sandwich, or reduced-fat turkey bacon breakfast sandwich without the tortilla or bread.
• Fresh fruit.
• Chicken and hummus bistro box.

Wendy's:

• Salads with grilled chicken and without high-calorie dressings or toppings.
• Jr. burgers and cheeseburgers and grilled chicken sandwiches and wraps without the bun or bread and with mustard instead of a fatty or sugary sauce or dressing.
• A side salad and apple slices.
• Unsweetened iced tea.
• Cup of chili

Burger King:

• Maple flavored oatmeal with apple slices for breakfast.
• Ham, egg, and cheese biscuit without the biscuit for breakfast.
• Tender grill chicken sandwich, veggie burger, or Whopper Jr. without a bun or mayo.
• Side salad.
• Chicken, apple, and cranberry salad without the cranberries, or chicken Caesar salad without the croutons.

Taco Bell:

• A.M. Grilled Taco or Crunch wrap without the burrito or taco shell, if you must get breakfast at Taco Bell.
• Chicken taco or burrito without the tortilla or taco shell.
• Salsa, pico de gallo, hot sauce, red sauce, or pizza sauce.
• Fresco grilled steak or chicken soft taco.
• Fiesta taco salad with chicken or steak and without rice – don’t eat the shell.

Chick-Fil-A:

• Grilled nuggets
• Char grilled Chicken Sandwhich
• Chicken Salad Cup

Steak n Shake:

• Chili
• Cottage Cheese
• Grilled Chicken Salad

Chipotle:

• Burrito bowl: Make sure its mainly the meat and veggies. Go light on rice and if you can avoid the sour cream and guac you will be safer.

Again, these are just some examples. And remember, you can customize anything to your liking. If a place is not willing to make that exception or change for you than that place is not worth eating at!

Til Next Time!