When you’re on the go, staying true to your nutrition goals can be challenging. But the good news? Many food restaurants are dishing out macro-friendly fast food options to keep you in line with your calorie bank. Whether you’re counting grams of protein, carbs, or fats, here’s how to eat smart without missing out on your favorite fast food joints. Let’s dive in!
Starbucks
Starbucks may be known for their lattes, but it’s one of the best macro friendly fast food, with some sneaky-good options if you’re macro-minded.
Egg White & Roasted Red Pepper Egg Bites
- Why it works: Egg whites are a lean protein source that’s low in extra calories.
- Macros: Roughly 13 grams of protein per serving.
- Pro Tip: Pair it with a Diet Soda or an Americano to stay within your calorie budget.
Classic Oatmeal with Added Protein Boost
- Why it works: Oats are an excellent source of healthy carbs and fiber, but here’s a favorite hack: add a packet of nuts for some decent protein options.
- Macros: About 5 grams of protein, plus an added boost from nuts.
- Pro Tip: Request almond milk for an extra creamy, macro-friendly twist.
Protein Box with Chicken
- Why it works: This convenient protein box includes grilled chicken breast, hard-boiled eggs, and fresh veggies.
- Macros: 30 grams of protein, moderate in fats, and balanced carbs.
- Pro Tip: Opt for the fruit cup instead of the bread to save on extra calories.
Panera Bread
If you’re looking for the best macro friendly fast food with fresh, balanced eating while out, Panera Bread might be one of your favorite spots for the best macro-friendly fast food.
Chicken Noodle Soup
- Why it works: Low-calorie, protein-packed comfort food—the chicken breast provides lean protein, while the noodles supply necessary carbs.
- Macros: About 12 grams of protein, and just 90-110 calories per serving.
- Pro Tip: Add a side of fresh tomato salsa for flavor without the calorie count.
Mediterranean Bowl with Chicken
- Why it works: A healthy combination of fresh lettuce, tomatoes, cucumber, and plenty of chicken strips for a protein punch.
- Macros: 25 grams of protein, low in fat, making it one of the best macro-friendly fast food choices.
- Pro Tip: Opt for no dressing or choose the lowest calorie option to stay within your nutrition goals.
Power Breakfast Egg White Bowl
- Why it works: This bowl includes roasted tomatoes, fresh spinach, and egg whites—all packed with lean protein and nutrients.
- Macros: 20 grams of protein, low fat, and low carb.
- Pro Tip: Add a sprinkle of feta cheese for a small protein boost.
Chipotle
Chipotle, one of the best macro friendly fast food restaurants, has adopted a build-your-own approach that makes it easy to create a balanced, macro-friendly fast food meal.
Steak Burrito Bowl
- Why it works: Forget tortillas—go for a burrito bowl to save extra calories. Load up on steak, black beans, brown rice, and fresh tomato salsa.
- Macros: With the double protein option, you’re looking at 40 grams of protein or more.
- Pro Tip: Skip the sour cream and cheese sidekick to cut unnecessary grams of fat.
Chicken Burrito with Lettuce Wrap
- Why it works: Chicken breast and a base of lettuce keep this burrito low-cal and loaded with protein.
- Macros: 30 grams of protein and under 400 calories.
- Pro Tip: Add a bit of cheese for flavor, but don’t go overboard on the cheddar cheese sauce.
Veggie Bowl with Brown Rice & Pinto Beans
- Why it works: Packed with black beans, brown rice, and plenty of veggies, this bowl keeps your macros balanced.
- Macros: 20 grams of protein from the beans and vegetables.
- Pro Tip: Add guacamole for healthy fats, but remember it’s calorie-dense.
Chick-fil-A
Chick-fil-A is a chicken fast food aficionado’s dream, but they also offer macro-friendly options for those looking for a smart choice.
Grilled Chicken Sandwich
- Why it works: Skip the breaded version and go for grilled chicken to cut calories while boosting lean protein.
- Macros: 29 grams of protein with only 320 calories.
- Pro Tip: Ditch the bun and go for a lettuce wrap to reduce carbs.
Egg White Grill
- Why it works: The egg whites and grilled chicken breast make this breakfast item high in protein but low in calories.
- Macros: 25 grams of protein and just 290 calories.
- Pro Tip: Pair with a fresh fruit cup instead of hash browns for a balanced breakfast.
Grilled Chicken Nuggets
- Why it works: A healthier take on chicken nuggets, made from boneless, skinless chicken breast.
- Macros: 23 grams of protein for 8 nuggets.
- Pro Tip: Pair with the side salad instead of fries to keep it low-calorie.
A&W
Believe it or not, A&W is one of best macro friendly fast food as it has some healthy items to keep you on track.
Grilled Chicken Strips
- Why it works: Boneless chicken breast strips without the breading—a simple source of protein.
- Macros: 20 grams of protein, minimal carbs.
- Pro Tip: Pair it with green beans for a fiber boost.
Grilled Chicken Sandwich (No Bun)
- Why it works: If you’re cutting carbs, go bunless. The grilled piece of chicken offers decent protein without the carb load.
- Macros: 24 grams of protein and just around 200 calories.
- Pro Tip: Add a side salad without bacon for a filling, macro-friendly meal.
Veggie Burger Lettuce Wrap
- Why it works: This plant-based patty is perfect for reducing carbs if you skip the bun.
- Macros: 15 grams of protein.
- Pro Tip: Add a tomato slice and mustard for extra flavor without extra calories.
Burger King
Burger King might not come to mind when you think of the best macro-friendly fast food, but they have lower-calorie selections worth considering.
Grilled Chicken Sandwich
- Why it works: Keep it simple—grilled chicken, lettuce, and tomato.
- Macros: 28 grams of protein, around 400 calories.
- Pro Tip: Ditch the cheese dipping sauce and choose mustard instead.
BK Veggie Burger
- Why it works: This plant-based option offers a balance of protein and fewer calories compared to traditional beef patties.
- Macros: About 21 grams of protein and under 400 calories.
- Pro Tip: Add some fresh lettuce and provolone cheese for extra nutrients.
Whopper Jr. (No Mayo)
- Why it works: A smaller portion with fewer calories, plus leaner beef.
- Macros: 13 grams of protein, moderate fat.
- Pro Tip: Choose a wheat pita wrap instead of the bun for added fiber.
Tim Hortons
Canadian staple Tim Hortons isn’t just about donuts—they have some pretty macro-friendly menu items too.
Greek Yogurt Parfait
- Why it works: Greek yogurt is a great protein source, perfect for a quick breakfast or snack.
- Macros: 12 grams of protein per serving.
- Pro Tip: Top it with apple slices instead of sugary granola to keep it macro-friendly.
Turkey Bacon Club Sandwich
- Why it works: Multigrain muesli bread and lean turkey bacon make this a healthier choice.
- Macros: 18 grams of protein, reasonable calorie count.
- Pro Tip: Ask for extra veggies to boost volume without extra calories.
Egg & Cheese English Muffin Sandwich
- Why it works: Egg whites and a wheat English muffin make this breakfast option filling but low in calories.
- Macros: 15 grams of protein, moderate carbs.
- Pro Tip: Skip the cheese to lower the fat content.
Taco Bell
Taco Bell is a go-to for many who need food fast. It’s easy to make some macro-friendly modifications here.
Power Menu Bowl
- Why it works: Choose the grilled chicken option, with black beans and lettuce for a balance of protein, carbs, and fats.
- Macros: 27 grams of protein.
- Pro Tip: Add guacamole for healthy fats—it’s a calorie boost, but still within reason if you’re careful.
Cantina Chicken Burrito
- Why it works: Chicken breast, black beans, and veggies make this a balanced option.
- Macros: 22 grams of protein.
- Pro Tip: Request no rice to cut down on extra calories and carbs.
Black Bean Crunchwrap Supreme (No Sour Cream)
- Why it works: Black beans are a great source of plant protein.
- Macros: 16 grams of protein.
- Pro Tip: Add extra lettuce and tomato to increase the volume without additional calories.
Subway
Subway’s one of the best macro friendly fast food emphasis on customization makes it easy to build a macro-friendly meal that fits your nutritional goals.
Turkey Breast Sandwich
- Why it works: Turkey breast is lean, providing plenty of protein with minimal fat.
- Macros: 25 grams of protein in a 6-inch sandwich.
- Pro Tip: Skip the cheese and go for fresh veggies to keep it light.
Chicken Salad
- Why it works: Plenty of protein without the bread, and easy to add extra protein options like double meat.
- Macros: 30 grams of protein per serving.
- Pro Tip: Add a side of green chili salsa for some spice without piling on the calories.
Roast Beef Sub (No Cheese)
- Why it works: Roast beef is a lean cut and delivers a high protein content without excess fat.
- Macros: 28 grams of protein.
- Pro Tip: Opt for romaine lettuce and fresh tomato for added nutrients.
How to Make Smart Choices
Eating healthy doesn’t have to mean skipping fast food—with a bit of knowledge and some macro-friendly hacks, you can stick to your nutrition goals and enjoy eating out! When it comes to the best macro-friendly fast food, there are plenty of options to choose from at different restaurants. Be it grilled chicken, lean beef, or plant-based protein, you can always find something that aligns with your macro targets. The key is making modifications and being mindful of your choices. So the next time you’re craving fast food, make the smart choice and go for these macro-friendly options.
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FAQs
Yes! Many food restaurants now offer macro-friendly fast food choices that allow you to balance protein, fats, and carbs.
Modify your order by skipping extras like cheese or creamy sauces, opting for grilled proteins, and choosing sides like salad or fresh veggies.
Egg white-based items or protein-packed Greek yogurt parfaits are good choices for a balanced, high-protein breakfast.
Yes, many places offer grilled chicken sandwiches or veggie options that are lower in calories and higher in lean protein.
