4. McDonald’s Egg McMuffin
This is a go-to choice from Nicole Rodriguez, RDN, owner of Enjoy Food Enjoy Life in Long Beach, New York. This breakfast item is made with an English muffin, egg, Canadian bacon, American cheese, and butter. (She orders hers without the Canadian bacon, which removes some calories and sodium.) Pair it with a small Minute Maid Premium Orange Juice, Rodriguez says, which is 100-percent juice and adds 150 calories to your meal. (The nutrition facts below include Canadian bacon.)
5. In-N-Out Burger Protein-Style Hamburger
Protein-style burgers are part of In-N-Out’s “Not So Secret Menu.” Even though they’re not listed on in-store menus, just ask, and In-N-Out will accommodate your request.
Protein-style means that your burger is wrapped in leaf lettuce instead of a bun. You can also order this without their mayo-based spread (opting for mustard and ketchup instead) to save some fat, though this will change its taste, says Rosales. “If you love the spread, you might choose to leave it in,” she says. (The nutrition info here includes the spread.)
6. Subway 6-Inch Oven-Roasted Turkey
Lean meats like turkey are lower in fat than other Subway sandwich options (like ham, bacon, meatball, or tuna salad), says Cassandra Padula Burke, RDN, owner of Catalyst Nutrition & Performance in Finksburg, Maryland.
You can also add to an Oven-Roasted Turkey’s nutrition with Subway’s optional extras. “Bulk up the veggies, such as onions, peppers, and tomatoes, which provide essential vitamins and minerals, including vitamin C, folate, and lycopene,” Burke says. To reduce saturated fat, remove the cheese and add high-flavor extras like mustard or vinegar. Or add fiber by ordering this turkey sammie on multigrain bread.
7. Taco Bell Cantina Chicken Bowl
A combination of roasted chicken, rice, black beans, lettuce, cabbage, guac, and cheddar cheese in this bowl makes for a good option at Taco Bell, says Burke. The roasted chicken is a strong source of lean protein here. “The rice and black beans provide additional protein as well as fiber,” Burke says.
Speaking of fiber, this meal supplies 10 g per bowl, making it an excellent source of this digestion-friendly nutrient. You can decrease the amount of saturated fat in the meal by asking for light or no cheese and swapping the avocado ranch for fire sauce or avocado verde salsa sauce (if you like spice, of course).
8. Jimmy John’s Big John Unwich
9. Chipotle Chicken Burrito Bowl
Chipotle is great for customizing your meals so you can meet your nutrition goals. “Choose a bowl instead of a burrito and bulk up the nutrition content with lean proteins like chicken, pinto or black beans, fajita veggies, lettuce, and salsa,” says Burke. The salsa significantly boosts the sodium content, but the tomatillo green chili and roasted-chili corn salsas are better options for those monitoring their salt intake.
The nutrition info below contains all these ingredients, including black beans, cilantro-lime rice, and fresh tomato salsa.
10. Starbucks Spinach, Feta, and Egg White Wrap
This wrap is a high-protein way to start your day. It’s one of the better breakfast options in this roundup because it’s lower in saturated fat than the sandwiches with meat and cheese, says Burke. In addition, it’s a good source of fiber.
11. Cava Greens and Grains Bowl
At Cava, go for the Greens and Grains bowl, suggests Kennedy. “Pick any of the greens and top them with black lentils and hummus for added protein and fiber and then roasted vegetables for even more plant-based goodness,” she says. (While lentils aren’t technically a grain, they’re one of the “grain” offerings in Cava’s bowls.) Options like Persian cucumbers, fire-roasted corn, avocado, and your choice of dressing will add nutrients, great texture, and flavor.
The nutrition info is for the base salad of super greens, black lentils, hummus, and roasted vegetables. Remember that adding extras like meat or spreads will increase this number.
