Heading to McDonald's for a healthy lunch might not sound like an easy task. But it can be. We checked out the lunch and breakfast fare at dozens of on-the-go restaurants — from Chik-Fil-A to Wendy's to Starbucks— to give you a simple guide to some of the healthiest items they offer. All of the choices we picked pack less than 500 calories, are fairly low in saturated fat and cholesterol, and include 15 or more grams of protein to keep you feeling full. Check out these sandwiches, salads, bowls and burgers for a lighter on-the-go option: Chipotle — Chicken Burrito Bowl with brown rice & pinto beans, no cheese or sour cream — 500 calories View attachment d374d69cc53f54d7f0cd79913f12503a.jpg Chipotle Chipotle has lots of fresh, healthier options. In general, nix the cheese and sour cream (an occasional dollop of guac is fine, since it's packed with healthy fats), and go for deconstructed alternatives to their burritos, like this one, which has: 500 calories — not too low, not too high 42 g of protein — a hefty amount to strengthen muscles and fill you up 13.5 g of fat — a little on the high side 57 g of carbs — roughly one-third of your recommended daily allowance 805 mg of sodium — a little less than half your recommended daily allowance Starbucks — Spinach and Feta Wrap — 290 calories While the yummy pastries at Starbucks are sure to catch your eye mid-afternoon, sugary muffins and scones can leave you hangry. Their hot breakfast items, like this wrap, are likely a healthier, more filling anytime meal, with: 290 calories — pretty low as far as lunch goes; pair with a high-protein side like plain Greek yogurt 19 g of protein — a pretty good amount to strengthen muscles and fill you up 10 g of fat — not too low, not too high 33 g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones 830 mg of sodium — just under half your daily allowance In-N-Out — Cheeseburger with onion, ketchup, and mustard, no spread — 480 calories You don't have to turn to the secret menu (we're lookin' at you, Protein-Style fans) to get a lighter option at In-N-Out. Swap the special sauce for some ketchup and mustard to slash some fat and calories, and opt for a regular burger instead of a Double-Double. 480 calories — not too high, not too low 22 g of protein — a good amount to strengthen muscles and fill you up 27 g of fat — on the high side (a little less than half your daily allowance) 41 g of carbs — roughly 14% of your recommended daily allowance 1080 mg of sodium — close to half your recommended daily allowance Chick-fil-A — Grilled Chicken Cool Wrap — 340 calories The "home of the original chicken sandwich" spiced up its menu last year, adding a smattering of healthy fare like this, which has: 340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit 36 g of protein — a hefty amount to strengthen muscles and fill you up 13 g of fat — not too low, not too high 30 g of carbs — on the low side 900 mg of sodium — about half your recommended daily allowance Wendy's — Asian Cashew Chicken Salad, full size — 380 calories Not all of Wendy's salads are on the healthier side (the Spicy Caesar Chicken Salad, for example, packs 790 calories and 51 grams of fat), but a couple are winners in most areas, including this cashew chicken salad. Our only caveat with this choice was that it was pretty high in sugar, at 40 grams. Here's how it stacks up otherwise: 380 calories — on the low side 36 g of protein — a hefty amount to strengthen muscles and fill you up 14 g of fat — on the higher side, but not a deal-breaker 32 g of carbs — pretty high and largely from sugar; watch your snacks 1070 mg of sodium — roughly half your daily allowance Shake Shack — Single Hamburger or Chicken Dog — 360 or 300 calories While they're known for their towering Shack Stacks and crispy fries, this chain has lighter options too. Notably, their vegetarian 'Shroom Burger isn't one of them. Hamburger: 360 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit 26 g of protein — a good amount to strengthen muscles and fill you up 17 g of fat — on the higher side, but not a deal-breaker 25 g of carbs — pretty low 460 mg of sodium — pretty low Chicken Dog: 300 calories — pretty low as far as lunch items go 26 g of protein — a good amount to strengthen muscles and fill you up 11 g of fat —not too high, not too low 32 g of carbs — not too high, not too low 970 mg of sodium — a little under half your daily allowance McDonald's — Artisan Grilled Chicken Sandwich — 360 calories While I wasn't incredibly impressed by taste of the Artisan Grilled Chicken, it's definitely one of the healthier choices McDonald's offers. Opt for a sandwich with grilled rather than fried meat, and hold the mayo to curb your fat intake. Here's how the sandwich stacks up: 360 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit 33 g of protein — a hefty amount to strengthen muscles and fill you up 6 g of fat — not too low, not too high 43 g of carbs — roughly 14% of your daily allowance 960 mg of sodium — a little under half your daily allowance
Taco Bell — Fresco Chicken Burrito Supreme — 340 calories No longer solely the land of Chalupas and Crunchwrap Supremes, Taco Bell has expanded their healthier offerings with its "Fresco" menu, which essentially swaps the sour cream and cheese in popular items for salsa. Here's how the Fresco Burrito with Chicken shapes up: 340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit 19 g of protein — a pretty good amount to strengthen muscles and fill you up 8 g of fat — not too low, not too high 49 g of carbs — roughly 16% of your recommended daily allowance 1060 mg of sodium — close to half your recommended daily allowance Panera — Smoked Turkey Breast Sandwich on Country — 430 calories Panera has loads of yummy nutritious items, at least when it comes to lunch. Order from the "You Pick Two" menu to try a half sandwich and small salad, or a get a full sandwich, which has: 430 calories — not too high, not too low 33 g of protein — a hefty amount to strengthen muscles and fill you up 3.5 g of fat — pretty low 67 g of carbs — on the higher side; watch your snacks 1790 mg of sodium — higher than any other item on this list McDonald's — Egg McMuffin — 300 calories The fruit and yogurt parfait isn't the only healthy morning item McDonald's offers. Avoiding the meat is an easy way to lighten up their traditional all-day breakfast fare. An Egg McMuffin has: 300 calories — on the lower side if you're eating it for lunch 17 g of protein — a hefty amount to strengthen muscles and fill you up 12 g of fat — on the higher side, but not a deal-breaker 29 g of carbs — pretty low 730 mg of sodium — a little less than half your recommended daily allowance Dunkin' Donuts — Egg White Flatbread — 280 calories Surprisingly for a restaurant chain that specializes in deep-fried dough, Dunkin' Donuts has quite a few healthy breakfast options, like their Egg White Flatbread, which has: 280 calories — pretty low as far as lunch goes; pair with a side salad, some fruit, or a yogurt 15 g of protein — a good amount to strengthen muscles and fill you up 9 g of fat — not too high, not too low 33 g of carbs — roughly 11% of your recommended daily allowance 690 mg of sodium — a little less than half your daily allowance; watch your snacks Papa John's — Garden Fresh Pizza, two medium slices — 400 calories One of the least healthy things about most pizza-chain fare is the high sodium content, which research suggests may be bad news for your heart. If you're a pizza fan, keep an eye your salt intake the rest of the day after you've indulged in a few slices. 400 calories — on the lower side 16 g of protein — a pretty good amount to strengthen muscles and fill you up 14 g of fat — not too low, not too high 54 g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones 980 mg of sodium — just under half your daily allowance Pizza Hut — Garden Party Thin Crust Pizza, two medium slices — 460 calories As part of its recent attempt to overhaul its brand, Pizza Hut began offering several options with more fresh veggies and popular toppings like Sriracha. But like other pizza chains, one of the restaurant's main health drawbacks is the high sodium and carb content of its offerings. The Garden Party pizza has: 460 calories — not too high, not too low 18 g of protein — a pretty good amount to strengthen muscles and fill you up 18 g of fat — on the higher side, but not a deal-breaker 60 g of carbs — pretty high; watch your snacks 900 mg of sodium — a little under half your daily allowance Burger King — BK Veggie Burger, no mayo — 310 calories My vegetarian friends were ecstatic when Burger King announced its veggie option. Overall at this restaurant, the same rules as those for McDonald's apply: Avoid mayo and fried options and go for sandwiches instead of meals. Here's the BK Veggie lowdown: 310 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit 22 g of protein — a hefty amount to strengthen muscles and fill you up 7 g of fat — not too low, not too high 42 g of carbs — roughly 14% of your daily allowance 990 mg of sodium — close to half your daily allowance Subway — 6-inch Turkey Breast Sub, no cheese, add avocado — 340 calories "Eating fresh" is pretty easy at this chain, where you can get lean meats or just fresh veggies on whole-wheat bread with a variety of low-calorie, low-fat dressings. Turkey and avocado, my personal favorite, has: 340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit 18 g of protein — a pretty good amount to strengthen muscles and fill you up 9 g of fat — not too low, not too high 49 g of carbs — roughly 16% of your daily allowance 670 mg of sodium — not bad; much lower than competing items at Chipotle or Taco Bell Source
