Macro Friendly Fast Food Meals
As a working mom with 2 full-time jobs( 1 being this business my husband and I run together), several part time hustles, 2 homeschooled children, a husband, my own fitness program, and 2 Siberian Huskies…..sometimes I just don’t want to cook. By Mid-Afternoon, I am ready to tap out. Enter…convenient, FAST, options.
There is a huge misconception that you can’t ever eat out when you are trying to improve health and lose fat.
I am here to tell you that is false!
Now, you might not be able load up on all your favorite fried foods, but eating out doesn’t have to derail your nutrition goals. Whether you're in a hurry or simply craving something quick, you can still make smart choices that align with your fitness and health journey.
Here are my top picks for macro-friendly fast food meals that are both satisfying and balanced, helping you stay on track no matter where you are.
1. Chipotle: Build-Your-Own Bowl
Chipotle is a favorite for its customizable options. Opt for a bowl with double chicken or steak(PRO TIP: the steak is actually leaner than the chicken), add white or brown rice, black beans, fajita veggies, and skip the cheese, guac, and sour cream…UNLESS you have enough fat macros to account for this. I always ask for half the portion of rice and beans to reduce total carbs. Extra mild salsa and sometimes I will even add lettuce for more volume.
This combo gives you a great balance of protein, carbs, and healthy fats without going overboard on calories.
Approximate Macro Breakdown:
Protein: 40-60g
Carbs: 40-50g
Fats: 10-15g
2. Chick-fil-A: Grilled Chicken Sandwich
Chick-fil-A’s Grilled Chicken Sandwich is a solid choice for a high-protein, low-fat meal. Order it with an unbuttered bun and Pair it with a side salad or fruit cup to keep the meal light and nutritious. Opt for a diet drink, unsweet tea (add your own sweetener), or water.
Need more protein to hit your daily goal? Add an 8 piece grilled nugget and dip in a buffalo cup.
Approximate Macro Breakdown:
Protein: 28g
Carbs: 40g
Fats: 6g
3. Subway: 6-Inch Turkey Breast Sub
At Subway, you can easily customize your sandwich to meet your macro needs. Choose your bread(white actually has less calories than the whole wheat), add double turkey, load up on veggies, and skip the high-calorie dressings and oil. Instead get mustard and vinegar.
A 6-inch Turkey Breast Sub with lots of veggies is filling and fits well into most macro goals. You can even reduce calories further by asking them to hollow out the bread.
This actually works for many sub shops and is not Subway Specific.
Approximate Macro Breakdown:
Protein: 20-30g
Carbs: 40g
Fats: 6-10g
4. Chicken Pho from a Vietnamese Restaurant
Chicken pho is a nourishing and satisfying meal option that provides a good balance of protein and carbs with minimal fat. The clear broth, lean chicken, rice noodles, and fresh herbs make it a comforting yet macro-friendly choice.
Approximate Macro Breakdown:
Protein: 25-30g
Carbs: 35-45g
Fats: 5-7g
5. Steamed Chicken and Vegetables with White Rice from a Chinese Restaurant
Steamed chicken and white rice is a simple, clean meal that provides plenty of protein and carbs with very little fat. Add some steamed vegetables on the side for extra fiber and nutrients, and you’ve got a balanced meal that’s easy to track.
Approximate Macro Breakdown:
Protein: 30g
Carbs: 45g
Fats: 2-3g
Maybe you don’t like any of the places I mentioned….that is ok! We are different people.
Most restaurants will have some lighter fare options. You can use your plate building skills to put together a meal that supports your goals. If you are unfamiliar with how to build a nutrititious plate… check out THIS BLOG on plate building.
Staying on track with your macros doesn’t mean you have to avoid fast food entirely. With a little planning and smart choices, you can enjoy delicious meals on the go without derailing your progress. These options are my personal favorites for their balance of protein, carbs, and fats, making them perfect for fitting into a variety of macro goals. The next time you’re in a pinch, give one of these a try!