Planning Ahead For Weight Loss

Planning ahead, whether it’s meal prep, grocery shopping, or quick meal ideas, is one of the best ways to ensure success with health and wellness goals. However, sometimes life gets in the way and we find ourselves hungry, in a time crunch, with seemingly no healthy options.

Fast food restaurants are one of the most popular types of restaurants in all of America – the food is quick, tastes good, and is often cheap. However, when eating at fast food restaurants, while you may save time and money, you’re often doing that at the expense of your health.

However, fast food chain restaurants have started placing more nutritiously conscious meals on the menu. BUT just because menus are introducing better options doesn’t mean healthy-sounding calorie bombs have vanished.

Luckily almost all fast food restaurants have the nutritional breakdown of each menu item available on their website, so, as a consumer, we can make an informed decision when getting fast food and continue on our path to health!


  1. Egg White Delight McMuffin Calories: 250 Fat: 8g Protein: 17g Carbs: 29g
    Apple Slices Calories: 15 Fat: 0g Protein: 0g Carbs: 4g
  2. Artisan Grilled Chicken Sandwich Calories: 380 Fat: 6g Protein: 37g Carbs: 44g
    Side Salad Calories: 15 Fat: 0g Protein: 1g Carbs: 3g
    Lite Vinaigrette Dressing Calories: 50 Fat: 2g Protein: 0g Carbs: 9g
    **Lighter Tip: ditch the top half of the bun to cut back 100 calories and 20g of carbs**
  3. Southwest Grilled Chicken Salad Calories: 350 Fat: 12g Protein: 37g Carbs: 27g


  1. Grilled Chicken Wrap Calories: 270 Fat: 11g Protein: 20g Carbs: 24g
    **Lighter Tip: remove smoky honey mustard sauce to save you 40 calories + double the grilled chicken breast for +13g protein and only +60 calories**
  2. Grilled Chicken Sandwich Calories: 360 Fat: 8g Protein: 35g Carbs: 38g
    **Lighter Tip: removing the bun saves you 160 calories + removing the smoky honey mustard sauce saves you 60 calories**
  3. Large Rich & Meaty Chili Calories: 250 Fat: 7g Protein: 23g Carbs: 23g
    Garden Side Salad (no croutons) Calories: 120 Fat: 10g Protein: 2g Carbs: 6g
    *Lighter Tip: swap regular ranch for light ranch saves you 50 calories**
  4. Power Mediterranean Chicken Salad, Half-Size Calories: 240 Fat: 9g Protein: 20g Carbs: 22g

Burger King

  1. TenderGrill Chicken Sandwich w/o Mayo Calories: 320 Fat: 6g Protein: 32g Carbs: 35g
    **Lighter Tip: removing the bun saves you 180 calories + 33g carbs**
  2.  Garden Grilled Chicken Salad w/ light balsamic vinaigrette Calories: 320 Fat: 14g Protein: 36g Carbs: 16g
  3. Morningstar Veggie Burger w/o Mayo Calories: 310 Fat: 7g Protein: 22g Carbs: 42g

**Lighter Tip: removing the bun saves you 120 calories + 23g carbs**

Chick Fil A

  1.  Egg White Grill Calorie: 300 Fat: 7g Protein: 25g Carbs: 31g
  2. Greek Yogurt Parfait w/o Granola Calories: 160 Fat: 6g Protein: 10g Carbs: 19
  3. Grilled Chicken Cool Wrap w/o dressing Calories: 340 Fat: 13g Protein: 36g Carbs: 30g
  4. Grilled Nuggets (12 count) Calories: 200 Fat: 4.5g Protein: 34g Carbs: 6g
    Side Salad w/o crispy bell peppers Calories: 80 Fat: 4.5g Protein: 5g Carbs: 6g
    Light Italian Dressing Calories: 25 Fat: 1.5g Protein: 0g Carbs: 3g
  5. Grilled Chicken Sandwich Calories: 320 Fat: 5g Protein: 30g Carbs: 40g

**Lighter Tip: remove top half of the bun to save 100 calories + 20g carbs**


1. Roast Turkey Farmhouse Salad Calories: 230 Fat: 13g Protein: 22g Carbs: 8g

Light Italian Dressing Calories: 20 Fat: 1g Protein: 0g Carbs: 2g


Planning Ahead For Weight Loss