low calorie fast food

Best Low calorie fast food in Lunches for Good Health

Although it could be sound foolish heading to McDonald’s for a healthy low calorie fast food lunch, it’s not quite impossible. At the dozens of on-the-go restaurants, we have checked out the fare for the lunch and breakfast. To find some of the healthiest items they offer, we run from the Wendy’s to Chick-Fil-A. We found there some of the fast foods are less than 500 calories, which are fairly low in cholesterol and saturated fat. Also, they come with more than 15 grams of protein that’s enough to make you fill full. So, although the low calorie and fast food typically don’t go together in a sentence, eating healthy at popular fast food restaurants is possible. And that requires only the smart eating choices.

Besides, many are hearty enough to make a full meal though. But, keep that in mind, adding fries or finishing the meal with a sugary soda will negate the health value. There are some delicious fast food salads out there and for sure you can opt for the fast food salads. But, you’ll find some of them actually have more fat and calories that you need. Sure with many under 500 calories for six-inch subs, you can eat the yummy sandwich choices at Subway. However, when other fast food restaurants offer healthier options why you limit to salads and sandwiches always.

What are the healthy & Low calorie fast food fast options?

Your calories may not get you as far as it’s equally as possible to eat healthily at other fast food restaurants. For example, most small hamburgers at most restaurants will set you back between 300 and 400 calories even without cheese, mayonnaise or other premium toppings. Although Grilled chicken is a better option than beef, an entire large grilled chicken sandwich, veggies and a sauce is equally as calorie-filled at around 350 to 400 calories or more. So, the final verdict of the low calorie fast food choices offers you a compromise. It will let you stay on your diet and fill your belly with something tasty when you’re craving something greasy or need to grab something quick to eat on the run.

Top Low calorie fast food in Your Lunches

So, let’s know the best low calorie fast food that you can eat in the lunches. Basically, we’re here with some of the salads, sandwiches, bowls, and burgers when you’re looking for the lighter option. So, they’ll get the job done if you’re stuck for options.

Low calorie fast food of Subway’s 6” Roast beef sandwich

Since joining the “Subway Diet”, Subway gained popularity and headlines. Also, it’s been considered a healthy fast food zone. Many have hidden calories and fat, but skip the 6” tuna sandwich, which packs 400 calories and 24g fat, while Subway offers numerous healthy options. It includes the Roast Beef, Club, and Oven-Roasted Chicken sandwich along with a good rule of thumb is to choose from their “6 grams of fat or less” menu. Besides, it has 320 calories, 5g fat, and a whopping 23g protein, which are enough to make you feel full. Moreover, a bag of Crunchy Apple Snapz for only 50 calories and an extra 2g fiber is all with about Pair with. So, it’s really low calorie fast food of Subway Diet.

Quick Notes of the Subway’s 6” Roast beef sandwich

  • Calories: 370
  • Fat: 6g
  • Protein: 24g
  • Carbs: 55g

A big Fish Sandwich meal of the Burger King

While ordering the Fish Sandwich Meal at Burger King, it lets you go ahead and indulge in a childhood favorite. You can choose a side salad instead of French fries, and picking water or diet soda will transform this favorite combo meal into a healthier adult version if you skip on the tartar sauce. These simple replacements of the low calorie fast food may save you almost 700 calories.

Quick Notes of the Big Fish Sandwich Meal

  • Calories: 450
  • Fat: 13g
  • Protein: 24g
  • Carbs: 53g

Grilled Chicken Sandwich of Wendy’s

Wendy’s is famous for the advantage of selection among the low calorie fast food restaurants. Here, you can mix and match because the items on the menu can easily be tailored to the size you want. So, remove the top burger bun and save 110 calories and 25g carbohydrates making it open-faced. Moreover, get complete meals with over 40g pairing with a small chili.

Quick Notes of the Grilled Chicken Sandwich

  • Calories: 360
  • Fat: 8g
  • Protein:35g
  • Carbs: 38g

Fresco grilled steak soft taco of Taco Bell

Although Taco Bell may not have the best reputation for healthy food, there’s a secret. So, if want to replace the sour cream and cheese with pico de gallo, resulting in meals with 9g of fat or less, then Ask for the “Fresco” version of your taco or burrito. Now, you can get two of these tacos plus an additional side of fiber-rich black beans for 22g of protein, 380 calories, and 9.5g fat. These can make you fulfill your hunger for a long time.

Quick Notes of the Fresco grilled steak soft taco

  • Calories: 380
  • Fat: 9.5g
  • Protein: 22g
  • Carbs: 50g

Chipotle salad

You can eat a meal at Chipotle for less than 400 calories that could be unbelievable to you! Cheeses and guacamoles are the keys to making healthy and low calorie fast food choices to control portion sizes of higher calorie ingredients. It lets you start with a crunchy lettuce base, top with carnitas (pork), fajita vegetables, black beans, green tomatillo salsa. Also, there is a half serving of cheese for a fresh salad. Besides, you can skip on the dressing without sacrificing any flavor, which is the great advantage of a Chipotle salad. It not only saves 260 calories and 24g fat by ditching their house vinaigrette but the tangy ingredients provide a mouthful of taste as well.

Quick Notes of the Chipotle salad

  • Calories: 385
  • Fat: 13g
  • Protein: 38g
  • Carbs: 34g

Half Roasted Turkey of the Panera Bread

When you’re in Panera Bread, you can get wide options of low cal fast food items with fresh ingredients. Because it’s allowing to enjoy a mini-sampler of lunchtime treats you can pick two combinations. These enable you to choose from a half sandwich, salad, and cup of soup. Instead of the Panini’s prepared with butter and oil and pair with a salad or cup of soup choose from the Signature and Café Sandwiches. So, opt for broth-based soups to save on calories and fat when steering clear of cream-based soups, such as Broccoli Cheddar and Creamy Tomato.

Quick Notes of Half Roasted Turkey

  • Calories: 360
  • Fat: 14g
  • Protein: 19g
  • Carbs: 41g

McDonald’s cheeseburger and Kid Size French fries

When it comes to ordering at the low calorie fast food staples like McDonald’s keeping it simple has its advantages. You only set them back 400 calories and 17g fat because one can still order a classic cheeseburger and fries. As there is a lower chance that you are consuming hidden calories and fat found in sauces and cheeses in many of the newer menu items, it just goes to show that simple is better. So, you can save an extra 90 calories and 10g fat per one tablespoon serving while ensuring to ask for no mayonnaise whenever possible.

Quick Notes of the cheeseburger and Kid Size French fries

  • Calories: 400
  • Fat: 17g
  • Protein: 16g
  • Carbs: 46g


As it’s already said about low calorie fast food items that choosing to offer you a compromise. It will let you stay on your diet and fill your belly with something tasty when you’re craving something greasy or need to grab something quick to eat on the run. Besides, apart from the above said low fat diet foods; there are many more items to fill your belly. These include Starbucks Chipotle Chicken Wraps, Chick-fil-A Chargrilled Chicken Sandwich and much more in the list. So, there is no alternative to maintaining a low fat diet foods plan along with other diet plans.


Educated in English graduation from the National University of Bangladesh. A Professional content writer-cum-virtual assistant at CodeCares.

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