My day job has an 80% travel requirement that by default makes me a connoisseur of fast food. Knowing what my colleagues are willing eat from America’s most common fast food joints (conveniently available everywhere with predictable menus and reliable quality control measures) is a survival skill.
Way back when I first started, I remember sitting in an abandoned strip mall somewhere in Florida, seated elbow-to-elbow at a small strip of desks with my more seasoned colleagues. I was eating a basket of waffle fries and disgusted with the oily fingerprints collecting on my keyboard. I asked (out loud, and to no one in particular) how it was possible to stay skinny sitting still all day long with no time or energy to eat anything that didn’t get passed through a window in a paper bag.
My question was answered by an annoyed (but smart) lady who later became my friend (once I learned her lunch order): she said ‘eat high protein, low carb, and little variety’ meaning find something with the first two qualifications, then eat it every day. It was genius.
After trolling the nutrition facts on menus of every fast food joint within a half-mile radius and taste-testing the healthiest items I could find over the next couple of weeks, I narrowed it down to the top five – sure, they’re not perfect, but they’re tasty, filling, quick, and have remained on my lunch menu every week and kept me on track when I’m hungry and powerless at the scent of McDonald’s French fries.
1. Wendy’s Apple Pecan Chicken Salad, full-size, hold the blue cheese and use just half the dressing. It has 400 calories, 30 grams of protein, and 7 grams of fiber. When I need a snack, I pick up the half-size with the same limitations. (This is tied with the Berry Almond Chicken Salad, but made the cut because Dave doesn’t limit it to just one season.)
2. Panera’s Power Chicken Hummus Bowl has 332 calories, 33 grams of protein, and 8 grams of fiber. It’s on their ‘Hidden Menu’ which is actually a thing (listed on the Web site, but not on the menu boards) and is filled with nourishing options all made with high quality, fresh ingredients that are rich with protein and contain only limited amounts of processed carbs. If I eat this, I am barely hungry for dinner. (The Panera employees know me by name and have this wrapped up and waiting for me every day, and I rarely let them down.)
3. Chick-fil-A Grilled Market Salad, hold the cheese and use just half the dressing to come in at 200 calories, 23 grams of protein, and 4 grams of fiber. It’s my favorite salad and I usually sweet talk them into giving me an extra packet of nuts because I am just that charming slash it is just that easy for Chick-fil-A employees to hand out salad condiments.
4. Starbucks Reduced Fat Turkey Bacon Sandwich has 230 calories, 13 grams of protein, and 2 grams of fiber. It’s warm and goes great with an Americano but you must eat it while it’s hot or it will make your teeth fall out like cooled-off microwaved sandwiches tend to do.
5.
Chipotle Steak Salad, hold the cheese and sour cream, load up on fajita vegetables and fresh tomato salsa and add a 1/2 of a side order of guacamole for Mexican fun without the guilt. It’s 330 calories, 35 grams of protein, and 7 grams of fiber. Sometimes, right before check out, I convince myself to throw in the tortilla chips because they’re gluten-free and all. Which is why this is last on the list, because I can’t be trusted.
(I should also add that I have eaten no less than four servings of Jelly Bellys while writing this post and should also not be trusted to dole out tips on healthy eating.)
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