20 surprisingly healthy fast food orders _ eat this not that

If you’re a fast food addict, there’s a way to enjoy your favorite restaurants without breaking your diet!

Diet plans can be time-consuming. How to make spicy mayo at home Sometimes it seems like fast food is the only way to cram a meal into a busy schedule. How to make spicy mayo for sandwiches Maybe you just LOVE the taste of a Wendy’s burger.


Chipotle mayo dipping sauce recipe Either way, we all know it’s easy to overload on fast food menu items with high counts of trans fat, sodium and additives that can do some serious harm to your health.

Did you know there are healthy options on the menu, too? While most nutritionists say eating fast food isn’t one of the best weight loss tips they could give to clients, there are plenty of dishes loaded with nutrients and low in calories they recommend for when you’re in a bind. Easy chipotle mayo sauce recipe A lot of fast food joints are also offering vegetarian options now! If you’re curious about scary ingredients hiding in your favorite entree, check out the nutrition and ingredient information on the restaurant’s website to decide whether or not to order. Spicy mayonnaise recipe for sandwiches Save yourself time and read on for 20 nutritionist-approved menu items you can trust. How to make spicy mayonnaise for sushi rolls Some of these are sure to surprise you! But remember: just because some restaurant chains are serving up Eat This!-approved meals, it doesn’t mean all items are safe. Recipe for spicy mayo sauce Continue to stay vigilant by watching out for these #1 Worst Menu Option at 40 Popular Restaurants.

“I will stop off at Starbucks when I’m flying,” says Marisa Moore, MBA, RDN, LD, and owner of Marisa Moore Nutrition. Recipe for japanese spicy mayo “In the morning, the oatmeal is a tummy saver. How to make spicy mayo sauce for sushi It’s an easy way to get some fiber and protein. Spicy tuna roll recipe no mayo I love that they provide the dried fruit, nuts, sugar and other toppings on the side so you get to control how sweet you want it to be—if any at all.”

“I love Panera as they do not use any artificial ingredients or preservatives. How to make spicy mayo with sriracha Their salads are great, but my favorite is the Roasted Beet, Quinoa and Citrus Salad. How to make spicy mayo poke This seasonal entree is a great mix of whole grains, vegetarian proteins from the nuts and cheese and a whole lot of fiber from the kale. How to make spicy ahi poke with mayo The sodium content is a bit high, so I would ask for the dressing on the side to likely minimize the total amount of sodium eaten in this meal,” Leah Kaufman, MS, RD, CDN, a New York City-based registered dietitian, tells us. How to make spicy mayo for fish tacos Lauren Slayton MS RD of Foodtrainers adds, “Panera’s beet, quinoa salad is my go-to, it’s an added bonus that you can get a full or half portion.”

“A healthier option at McDonald’s would be their artisan grilled chicken sandwich with a side of apple slices instead of fries. How to make spicy japanese mayo The artisan grilled chicken sandwich contains 380 calories, 7 grams fat, 44 grams carbohydrate, and 37 grams protein. How to make japanese spicy mayo Adding the side of apple slices only adds 20 calories and 4 grams of carbohydrate compared to a small fries which would add 230 calories, 10 grams fat, 30 grams carbohydrate and 3 grams protein,” explains Gina Hassick, RD, LDN, CDE.

“Believe it or not, Chick-Fil-A has a grilled chicken nugget option.” says Kaufman. Ingredients for spicy mayo “With only 140 calories and 25 grams protein, this high protein entree is a great alternative to the traditional fried chicken nuggets. Spicy mayo dipping sauce for sweet potato fries Make sure to pair this with a vegetable and you can create a complete and well-rounded meal.” In fact, Chick-Fil-A’s nuggets are so good, we ranked them #1 in our exclusive report of Every Fast Food Chicken Nugget—Ranked!

“We would go for a Junior Hamburger with lettuce, tomato, onion, pickle, mustard or ketchup, as well as a garden side salad with pomegranate vinaigrette and spicy cashews and apple slices, all clocking in at 460 calories in total,” Willow Jarosh MS, RD, and Stephanie Clarke, MS, RD, co-owners of C&J Nutrition and co-authors of The Healthy, Happy Pregnancy Cookbook tell us. Sweet chilli mayonnaise recipe “We like this meal because it’s still a burger, but adding the salad and apples rounds out the nutrition, providing more fiber and a meal that is lower in sodium than most fast food meals.”

“I’m a fan of their salad bowls,” says Amy Shapiro MS, RD, CDN Real Nutrition NYC. Chili lime mayo recipe “I recommend asking for greens instead of rice then adding beans, the fajita veggies, one of their delicious proteins, and salsa. Neil perry lime and chilli mayonnaise recipe Then I recommend picking one: guacamole, sour cream OR cheese. Smoked chilli mayo recipe These are all high fat ingredients that can take your meal to the next calorie bracket! I also recommend skipping the chips! I love this meal because it can serve carnivores and vegetarians alike (edit to your dietary preference), it provides lean and flavorful protein, heart- healthy fats, loads of fiber, and veggies. Simple spicy mayo recipe These are ingredients to success!”

“The soup and salad are the perfect pair as part of the ‘You Pick Two’ option,” says Moore. Low fat mayonnaise recipe yogurt “The vegetarian black bean soup is a comforting way to get hunger smashing protein and fiber. Low fat mayo recipe Add to it the Green Goddess Cobb Salad or the Chinese Citrus Cashew Salad or the Fuji Apple Salad for a complete and satisfying lunch or dinner. Low fat vegan mayo recipe These combinations help you meet at least half the daily vegetable recommendation easily. Chinese spicy mayo recipe That’s important since the large majority of adults miss the recommended daily vegetable mark.”

“At Starbucks you can’t go wrong with a Bistro Box! All 7 Bistro Box options are less than 500 calories and are considered a good source of fiber. Mexican spicy mayo recipe Each box contains a good balance of healthy carbohydrates, lean proteins, healthy fats, and contain either fruit or vegetables or a combination of both,” Hassick tells us. Poke recipe spicy mayo “For lunch the protein boxes—filled with nuts, fruit, cheese and sometimes boiled eggs—are a fun twist on bento boxes,” adds Moore.

When choosing a side option, Jim White RD, ACSM, HFS, owner of Jim White Fitness and Nutrition Studios, recommends the superfood side. Calories in spicy mayo “This is a great alternative for fries. Carbs in spicy mayo This can be added to any combo to take down the calories tremendously. How many calories in spicy mayo The superfood side is kale and broccolini which are tossed in a sweet and tangy maple vinaigrette dressing and topped with flavorful dried sour cherries.”

“My go-to Subway selection is the tuna salad sandwich, partly because I limit my consumption of deli meats,” Michelle Dudash, RDN, chef and author of Clean Eating for Busy Families tells us. Best chipotle mayo recipe I order it on a six-inch nine-grain wheat roll with spinach, green peppers, olives, cucumber and banana peppers, which comes in under 500 calories, with 4 grams fiber, 20 grams protein, and a good source of vitamins A and C, calcium and iron. Simple chipotle mayo recipe I also add on avocado, which adds on just 60 calories with good fats. How to make spicy mayo Sometimes I just enjoy the sandwich with water, or if I’m feeling extra hungry I order the combo with a bag of baked barbecue potato chips and a fresh brewed unsweetened iced tea.”

“It’s way more satisfying than other soups due to the protein in the turkey and protein and fiber in beans. Recipe for spicy mayo Plus, it’s total comfort food,” Slayton tells us. Japanese spicy mayo recipe We agree! Turkey chili also happens to be one of our favorite healthy crock pot recipes.

“While I do not typically recommend fast food restaurants, if you are on the go and need something quick, Wendy’s Mediterranean Salad is a great option. Spicy mayo sauce recipe This high protein vegetarian salad is packed with 12 grams of protein for only 320 calories. Spicy mayo recipe sushi I would always ask for the salad dressing on the side as it holds most of the sodium of this meal, which is above what I would typically recommend in one sitting,” says Kaufman.

“There’s a Chick-Fil-A on many corners in Atlanta and across the country making it easy to grab one of their salads. Spicy mayo recipe for burgers The Grilled Market Salad with lean protein, fruit and vegetables can be a healthy lunch or dinner pick. How to make spicy mayo for sushi Try it with the Light Balsamic Vinaigrette to keep calories in check,” says Moore.

“These tacos have 545 calories, provide nine grams of fiber and have a whopping 41 grams of protein. Chilli mayonnaise recipe The meal is also an excellent source of calcium, iron and vitamins C and A. Spicy mayo for sushi The bad news is, like most quick-serve food, this dish is very high in sodium—but it is lower than many other options on the menu. Easy chipotle mayo recipe To make this dish vegetarian-friendly, ask for black beans instead of steak.” says Bannan

“I’d probably choose a Morningstar Veggie Burger with ketchup (no mayonnaise), topped with a slice of cheese and a low-fat chocolate milk,” tells Elisa Zied, MS, RDN, CDN, Registered Dietitian Nutritionist and Author of Younger Next Week. Easy spicy mayo recipe “The vegetable patty provides a healthy dose of protein from textured vegetable protein and some fiber to fill me up. Sushi spicy mayo recipe The chocolate milk gives me additional protein, calcium (in addition to that from the slice of cheese) and vitamin D, not to mention other essential nutrients like potassium. Best spicy mayo recipe It also gives me little bit of sweetness I’m looking for after a meal. Spicy mayo recipe for sushi If I were still hungry or wanted a snack for later, I’d order some apple slices to add extra fiber, crunch and natural sweetness to my day.”

“The Spicy Southwest Salad is a great option for those who like a lot of flavor but not a lot of calories. Spicy mayo sushi recipe It has about 260 calories without the dressing. Spicy mayo recipe for chicken There’s also a low calorie dressing option to choose with it called Chili Lime Vinaigrette,” explains White.

“Their hearty vegetable salad is GREAT and has saved me many times when I’m in a bind,” Shapiro tells us. Spicy mayo recipe for fries “Filled with veggies and beans including squash, greens, beets, tomato and corn on top of brown rice it contains fiber and protein and is fit for vegans and gluten free diets too! Loaded with veggies, you can see all the ingredients and they graciously put the dressing on the side so you can monitor how much you add! This keeps your calories in check without leaving you starving and fills you veggie requirements for the day!”

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