There comes a time in every one of our lives that forces us to eat out. And that can be dangerous to your health or your progress because most fast food joints serve up "meals" that are overflowing with sodium, saturated fats, sugar, and simple carbohydrates.
But you don't have to gine in to those nasty things when you eat out. Plenty of healthy, low-sodium, low saturated fat options are on the market. You just have to be smart and diligent with your orders. Here are the best fast food options for when you can't get home:
Panda Express is a healthy diet nightmare with most foods high in sodium, sugar, and saturated fat. The first rule for eating at Panda Express is to swap the rice/noodles for steamed veggies and then choose a wok smart protein or the grilled chicken breast.
Your best option is a Panda Bowl with steamed vegetable and teriyaki chicken without the sauce. This adds up to about 400 calories with over 35 grams of fat.
Burritos are really delicious, but at Chipotle, it can cost you about 800-1200 calories! WTF? So don't go doing that.
Instead, you should order the Chicken Burrito Bowl without cheese or sour cream. Ask for brown rice (optional) and pinto beans. You can load up on grilled veggies, lettuce, and two salsas.. This will run you about 600 calories with 45 grams of protein, 4 grams saturated fat, and 1300 mg of sodium. If you don't get the rice, then it drops it down to 400 calories and 41 grams protein.
For vegetarians, don't get the meat, get the sofritas. Without the rice, this is around 360 calories with 17 grams protein and 1400 mg sodium.
A subway sandwich or salad is a great option for when you are on the road. A 6-inch turkey sandwich without cheese and on whole-grain bread is around 300 calories. Top it with mustard, spinach, onions, tomatoes, pickles, bell peppers, and cucumbers. If you must have cheese, it will add 100-200 additional calories, primarly from fat.
Gotta have a burger on the road? Better make it count then and hit up the In'n'Out Burger (sorry folks who don't live on the best coast!). Ask for a protein burger.
The protein style burger swaps out the bun for lettuce, saving you a lot of unnecessary calories. The protein style burger with onion is around 240 calories and has about 13 grams of protein. Skip the fries. Ask for water.
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