As a full-time student for the majority, if not the entirety, of my fitness journey, I often find myself at the library late at night, cramming for an upcoming midterm or simply away from home for extended periods. During these times, I often don’t have the time or access to prepare nutritious meals that fit into my fitness goals, and I need something quick and convenient that I can work into my macros.
While fast food might initially sound like the complete opposite of what I need to hit my nutritional goals, throughout my journey, I have found exceptions to this rule. I've built meals from fast food places that fit into my 1:10 protein-to-calorie ratio (or come very close) and enable me to get a quick meal when I am busy. Here are some of my go-to orders from fast food chains like Popeyes, Panda Express, and Jersey Mike's.
Fast Food Location #1: PopeyesMeal 1: Blackened Chicken Tenders and Mashed Potatoes
The words "Popeyes" and "healthy" almost sound illegal when combined in a sentence. However, there are some hidden gems on the menu, such as my go-to order of 5 pieces of their “Tenders—Blackened” and a small “Mashed Potatoes With Cajun Gravy.” Here are the macros:
5 Pieces Tenders—Blackened:Calories: 280Protein: 43g
Mashed Potatoes With Cajun Gravy:Calories: 110Protein: 3g
Combined, the meal has a total of 46g of protein for only 390 calories, which fits into the 1:10 protein-to-calorie ratio. Throughout my weight-loss journey, potatoes have been one of the most satiating carbohydrate sources for me and have minimal calories, so paired with a protein like this meal, I feel full for hours while still hitting my goals.
Fast Food Location #2: Panda ExpressMeal 2: Panda Express Plate—2 Entrées of Grilled Teriyaki Chicken, 1 Side of Super Greens
This order was bound to be macro-friendly with just protein and vegetables. While this order may seem obvious, it’s easy to forget about the healthier options when staring at fan favorites like honey walnut shrimp or orange chicken. Here are the macros for my meal:
2 Servings of Grilled Teriyaki Chicken:Calories: 600Protein: 66g
1 Side of Super Greens:Calories: 90Protein: 6g
This meal, in total, has 690 calories and 72 grams of protein, fitting perfectly into the 1:10 protein-to-calorie ratio. I also get plenty of micronutrients from the side of Super Greens. Overall, this is a quick and convenient way for me to stay satiated and on top of my diet when on the go.
Fast Food Location #3: Jersey Mike's
With sandwich sub places, it is often hard to get a sub that fits into the 1:10 calorie-to-protein ratio, given you are eating almost an entire loaf of bread in one sitting. However, with Jersey Mike's, if you remove some high-calorie ingredients (like the olive oil blend, which has 252 calories and 0g of protein) and double the leaner protein sources like turkey slices, you can build yourself a pretty macro-friendly sub like I did. My sub comes out to about 490 calories and 49g of protein, snugly fitting into the ratio.
This has been one of my go-to meals for lunch, as the carbohydrates, lean protein sources, and abundance of vegetables keep me full and focused when studying. I often add low-calorie condiments to my sub for more flavor, like hot sauce or Dijon mustard.
So there you have it—some of my go-to orders from fast food places you might not expect to fit the macros but actually do if you get creative. Have any go-to fitness-friendly fast food orders yourself? Feel free to share in the comments section. Thanks for reading!
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