11 Macro-Friendly Fast Food Restaurants + What To Order

Alright, so I know when your dieting the last thing you want to do is eat fast food and ruin your progress! But sometimes life happens!

You didn’t have time to pack your lunch in the morning, kids have sports or school activities to goto, or you don’t have time to make it to the grocery store so you need to just pick something up!

I have been tracking my macros for almost 3 years now so I’ve definitely had “life” happen and needed to pick something up! Obviously eating at home is better but when your in a pinch and need something quick, I got you!

What I normally do after I decide where I’m eating is look up that restaurant online and look at their menu, they normally have the nutrition facts listed! If not I’ll search for the item on My FitnessPal(app I use to track macros) and then add it to my food for the day!

I have complete list of fast food restaurants with macro-friendly options, from breakfast to dinner and also a few drinks. I have included the macros for you so you know exactly what to order so you don’t have to ruin your progress, and feel guilty about it!

Not saying that you should EVER feel guilty for eating something that doesn’t fit your macros, but for when its not an intended cheat day!

Also, these are not the only options that you can order, these are just normally what I choose! Even if you don’t track macros and are just trying to eat healthy, all of these will still be good options for you! 

Alright let’s jump into it!

1. Chick Fil A

  • Egg White Grill- 300 Calories, 7g Fat, 31g Carbs, 25g Protein

  • Greek Yogurt Parfait- 250 Calories, 9g Fat, 29g Carbs, 12g Protein

  • Grilled Chicken Sandwich- 310 Calories, 6g Fat, 36g Carbs, 29g Protein

  • Grilled Nuggets- 140 Calories, 3.5g Fat, 2g Carbs, 25g Protein (BOMB macros)

  • Grilled Market Salad- 330 Calories, 14g Fat, 27g Carbs, 27g Protein(including dressing)

  • Spicy Southwest Salad- 450 Calories, 19g Fat, 37g Carbs, 34g Protein(including dressing)

  • Instead of fries I will do a side of fresh fruit or superfood side salad, and to drink I love their diet lemonade!

2. McDonald’s

11 macro friendly fast food restaurants
  • Egg White Delight McMuffin- 280 Calories, 10g Fat, 29g Carbs, 18g Protein

  • Fruit ’N Yogurt Parfait- 150 Calories, 2g Fat, 30g Carbs, 4g Protein

  • Artisan Grilled Chicken Sandwich- 380 Calories, 6g Fat, 45g Carbs, 36g Protein

  • Southwest Grilled Chicken Salad- 350 Calories, 11g Fat, 27g Carbs, 37g Protein

  • Instead of fries I will add a side salad and diet soda or unsweetened iced tea!

3. Wendy’s

  • Plain Oatmeal 160 Calories, 3g Fat, 29g Carbs, 6g Protein

  • Classic Bacon, Egg & Cheese Sandwich 330 Calories, 18g Fat, 25g Carbs, 18g Protein

  • Jr. Cheeseburger 280 Calories, 13g Fat, 26g Carbs, 16g Protein

  • Grilled Chicken Sandwich 370 Calories, 10g Fat, 38g Carbs, 34g Protein

  • Grilled Chicken Wraps 270 Calories, 10g Fat, 24g Carbs, 20g Protein

  • Large Chili 250 Calories, 7g Fat, 23g Carbs, 23g Protein

  • Plain Baked Potato 270 Calories, 0g Fat, 61g Carbs, 7g Protein 

  • Instead of fries add apple bites or side salad!

4. Chipotle

  • Steak Burrito Bowl- 545 Calories, 13.5g Fat, 68g Carbs, 34g Protein

-Brown Rice

    -Pinto Beans

    -Fajita Vegetables

    -Tomatillo Red Chili Salsa

    -Romaine Lettuce

  • Barbacoa Tacos- 590 Calories, 16.5g Fat, 73g Carbs, 40g Protein

  -3 Soft flour tortillas

   -No Rice

  -Pinto Beans

   -Fajita Vegetables

   -Tomatillo Green Chili Salsa

   -Romaine Lettuce

5. Starbucks

macro friendly fast food
  • Classic Oatmeal- 160 Calories, 2.5g Fat, 28g Carbs, 5g Protein

  • Hearty Blueberry Oatmeal- 220 Calories, 2.5g Fat, 43g Carbs, 5g Protein

  • Reduced-Fat Turkey Bacon & Egg White Breakfast Sandwich- 210 Calories, 5g Fat, 26g Carbs, 18g Protein

  • Spinach, Feta & Egg White Breakfast Wrap- 290 Calories, 10g Fat, 33g Carbs, 19g Protein

  • Tomato & Mozzarella Sandwich- 350 Calories, 13g Fat, 42g Carbs, 15g Protein

  • Venti Iced Coffee w/ almond milk and any sugar free syrup such as vanilla, hazelnut and cinnamon dolce. I follow the @macrobarista on instagram! He has SO many macro friendly drinks for Starbucks!

6. Burger King

  • Egg & Cheese Croissan’Wich- 300 Calories, 15g Fat, 30g Carbs, 11g Protein

  • French Toast Sticks- 230 Calories, 11g Fat, 29g Carbs, 3g Protein

  • Grilled Chicken Sandwich- 470 Calories, 19g Fat, 39g Carbs, 37g Protein

  • MorningStar Veggie Burger- 390 Calories, 17g Fat, 41g Carbs, 21g Protein

  • Instead of fries add a side salad!

7. Taco Bell

macro friendly fast food
  • Breakfast Soft Taco Bacon- 230 Calories, 14g Fat, 15g Carbs, 12g Protein

  • Breakfast Soft Taco Egg & Cheese- 170 Calories, 9g Fat, 15g Carbs, 7g Protein

  • Grilled Breakfast Burrito Fiesta Potato- 340 Calories, 14g Fat, 43g Carbs, 10g Protein

  • Bean Burrito- 380 Calories, 11g Fat, 55g Carbs, 14g Protein

  • Fresco Chicken Burrito Supreme- 340 Calories, 8g Fat, 48g Carbs, 18g Protein 

  • Fresco Steak Soft Taco- 150 Calories, 4g Fat, 17g Carbs, 10g Protein

  • For sides you can add Black Beans or Seasoned Rice

8. Dunkin Donuts

  • Egg & Cheese Wake-Up Wrap- 180 Calories, 10g Fat, 14g Carbs, 7g Protein

  • Turkey Sausage Wake-Up Wrap- 240 Calories, 14g Fat, 15g Carbs, 13g Protein 

  • Veggie Wake-Up Wrap- 160 Calories 160 Calories, 8g Fat, 15g Carbs, 8g Protein

  • Medium blueberry iced coffee w/almond milk and 1 packet of Stevia- 35 calories, 0.5g Fat, 7g Carbs, 1g Protein

  • (You don’t have to get blueberry, Dunkin’ has a ton of unsweetened coffee flavors. Any flavor that is not the “swirl” is unsweetened)

9. Panera Bread

  • Ham, Egg & Cheese- 310 Calories, 15g Fat, 20g Carbs, 22g Protein

  • Avocado, Egg White & Spinach- 410 Calories, 14g Fat, 52g Carbs, 21g Protein

  • Ancient Grain & Arugula Salad with Chicken- 360 calories, 11g Fat, 37g Carbs, 30g Protein

  • Low-Fat Chicken Noodle Soup- 160 Calories, 5g Fat, 19g Carbs, 14g Protein

  • Turkey Chili- 340 Calories, 12g Fat, 39g Carbs, 24g Protein

10. In-N-Out

macro friendly fast food
  • Hamburger w/mustard and ketchup instead of spread- 310 Calories, 10g Fat, 41g Carbs, 16 Protein

  • Hamburger Protein Style w/spread (Bun replaced with lettuce)- 240 Calories, 17g Fat, 11g Carbs, 13g Protein 

11. Jimmy Johns

  • Pick any sub and order it as an Unwich(bread replaced with lettuce)


I hope you enjoyed this and found it useful! Its way easier to eat out then you think! If there is a fast food restaurant that I did not mention and you want to know if there is a macro friendly option, leave me a comment and I will try to my best to come up with one for you!