Sometimes fast food is the only option and when you’re with kids, you don’t always have the choice of going to Chipotle or another one of the healthier fast food chains. Here’s your 21 Day Fix Fast Food List.
Nobody wants to do it–I know this. But sometimes you just have to run errands all day and life doesn’t always work out the way we want.
You forgot your cooler full of healthy food, the kids were crying for lunch, whatever it was… we’ve all been there.
Tips for eating at fast food restaurants while on the 21 Day Fix:
-Don’t be embarrassed to bring your containers in to a restaurant (if you need another set, you can order them on Amazon). Weight loss in a common theme among us and 21 day fix eating is something I’ve seen out and about several times now that I’m aware of the containers.
-If you have to eyeball a portion, make it easier by using a picture. Fill each of the containers up and empty it into your hand, then take a picture. Now you know about how much each container is, and you can quickly look at your phone to make an educated decision about how much to eat. Remember, it’s all about portion control.
-Order foods free of everything–dressing, mayo, sauces, oils–put it all on the side.
-Swap fries for fruit. You can always steal one or two from your kids, just don’t order your own, or you’ll eat them!
-The foods below are educated guesses that I’ve made after researching the menus and restaurants. There are no 21 Day Fix friendly fast food restaurants. This guide is for when you’re out of other options but still want to do your best.
-If you have to have mustard, bring your own! The options at fast food restaurants have tons of added ingredients.
-Give yourself a break–but don’t sabotage your success by eating #allthefrenchfries. Make healthier choices by ordering grilled chicken breast and other lean proteins, and try your best to stay on track.
-The easiest way to avoid fast food is by meal planning, using a crock pot, and bringing your lunch!
-Make sure to keep up with the most recent 21 Day Fix food list to stay updated on things like mayo counting as a teaspoon, counts for flours, and treat swaps.
A quick note about ingredients in fast food:
Fast food is not whole food–down to the way they prepare their lean meats, what they add to their salad dressings and condiments, and even ingredients in some salads–don’t just look at the nutrition information such as calories, sugar, sodium. Take a look at the ingredients of the food you’re eating.
Many fast food chains add artificial sweeteners and above and beyond extra sodium to their menu items. These two ingredients alone can cause bloating, water retention, weight loss stall, and sugar cravings. Be mindful about what you put into your body :)
Link goes to Arby’s Menu and Ingredients
RBBYY (breakfast) Bacon, Egg & Cheese Wrap: Bacon & Scrambled Egg Patty (1 Red), processed American Cheese (2 Blue), Potato Cake (1 Yellow), Hearty Grain Wrap (1 Yellow).
RGG Chopped Farmhouse Salad with Turkey (with cheese, add 1-2 Blue): Roast Turkey & Pepper Bacon (1 Red), Iceberg Lettuce, Leaf Lettuce & Tomatoes (2 Green)
GG Chopped Side Salad (with cheese, add 1 Blue): Iceberg Lettuce, Leaf Lettuce, Tomatoes (2 Green).
RGY Roast Turkey & Swiss Wrap (with natural cheese, add 2 Blue): Roast Turkey (1 Red), Red Onion, Tomatoes, & Leaf Lettuce (1 Green), Hearty Grain Wrap (1 Yellow). Order without mayo or mustard)
Link goes to Burger King’s Nutrition Information
RG Veggie Burger (1 Red because it’s enriched with protein): Lettuce, Tomatoes, Onions (1 Green), crunchy pickles (negligible), Order without ketchup or mayo, order without bun.
GY.5B Garden Side Salad: Lettuce, tomatoes (1 Green), croutons (1 Yellow), cheese (1/2 Blue). Order without dressing.
GGRYB Garden Grilled Chicken Salad: Iceberg lettuce & tomatoes (2 Green), grilled chicken (1 Red), croutons (1 Yellow), and cheese (1 Blue). Order without dressing.
Link goes to Carl’s Jr. Nutrition Information
RBGG Low Carb Charbroiled Chicken Club Charbroiled chicken breast with bacon (1 Red), cheese (1 Blue), lettuce and tomato (1 Green) packed in a fresh whole-leaf Iceberg lettuce wrap (1 Green). Ask for no mayo.
RGGB Low Carb Charbroiled Chicken Salad Grilled Chicken (1 Red) on a bed of salad mix (1 Green) with fresh tomatoes and cucumbers (1 Green). Blue Cheese dressing (on the side, use approximately 1 Blue container full). Skip the croutons.
RGG 1/3 pound Low Carb Thickburger, no cheese, mayo, or ketchup Black Angus Beef Patty (1 Red), tomato, red onions, pickles (1 Green), wrapped in lettuce (1 Green). Since burgers are greasier than chicken, I’d add 2 tsp to your meal and not use a treat swap in the same day. There is also a 1/2 pound option. I’d stick with the 1/2 pound!
Link goes to Chick-Fil-A’s Nutrition Information
1.5RGGB.5P Cobb Salad: Chicken Nuggets (ask for grilled instead of breaded, but watch your sodium for the rest of the day because the grilled nuggets are super high in sodium) (1 Red), lettuce and baby greens topped with red cabbage, carrots, & roasted corn kernels (2 Green), cheese (1 Blue), crumbled bacon (negligible), diced eggs (1/2 Red) and grape tomatoes (1/2 Purple). Order without dressing.
RGGBBPY This is an example of how even healthier options can add up. Order this with caution –> Grilled Market Salad: Grilled chicken (1 Red), lettuce and baby greens with red cabbage and carrots (2 Green), blue cheese (1 Blue) and red and green apples, strawberries and blueberries (1 Purple) Optional: Granola (1 Yellow), Roasted Nut Blend (includes sugar) (1 Blue). Order without dressing.
PP Chick-Fil-A Fruit Cup: (made fresh daily, a perfect snack) Mandarin orange segments, strawberries, blueberries, and red and green apple pieces (2 Purple).
G Y Treat Swap Superfood Side Salad: Chopped Broccolini and kale blend (1 Green), topped with flavorful dried sour cherries and Roasted Nuts (both include sugar, so this counts as a treat swap).
1.5GB Side Salad: Lettuce topped with red cabbage and carrots (1 1/2 Green), cheese (1 Blue), and grape tomatoes (included in earlier green containers)
R Grilled Chicken Nuggets, kid’s portion (perfect addition to the side salad)
Link goes to a blogger who figured out the meal choices for you! Please click through to her blog to see her research.
Link goes to McDonald’s Nutrition Information
BGGG.5YR Premium Southwest Salad with Grilled Chicken, no tortilla strips or cilantro lime glaze. Lime, cheese (1 Blue), Southwest Vegetable Blend (corn, black beans, tomato, poblano pepper, lime juice, cilantro) 1 Green, 1/2 Yellow, grilled chicken (1 Red), lettuce, spinach, baby kale (2 Green).
GO Side Salad (order no dressing or lowfat dressing for 1O) Tomatoes, lettuce (1 Green)
Link goes to Subway’s Nutrition Information
Subway is super easy! Make your own salad and ask them to separate it onto the plate for you. This is where the pictures I mentioned above come in handy–do a quick check of your portion sizes and then mix it all up! Flatbread counts as 2Y.
Link goes to Taco Bell’s Nutrition Information
Note: Ask for your order “Fresco,” which means that the cheese and sour cream is replaced with pico de gallo.
RYG Chicken Soft Taco Soft taco shell (1 Yellow), lettuce (1 Green), and chicken (1 Red). If you’re looking for some extra protein, you can order the taco with double the chicken.
RYG Grilled Steak Soft Taco Soft taco shell (1 Yellow), lettuce (1 Green), and grilled steak (1 Red). Same as above–If you’re looking for some extra protein, you can order the taco with double the steak.
Click here for some more great tips to follow when eating at a restaurant on the 21 Day Fix!
This 21 Day Fix Fast Food list is the product of me researching each restaurant’s website and ingredient list. It’s not perfect, it’s not Autumn endorsed, but it’s here to give you a helping hand while making a tough choice.
If a restaurant you’re at isn’t on the list, see if they offer something similar to the options above. I’m human, and these are my educated guesses with regard to container counts.