healthy burger and chips

Living a healthy lifestyle generally means avoiding fast food, but there are some times in life when you can’t avoid having to eat at one of these establishments. BUT that DOESN’T mean you have to go to the extreme of not eating, or having an all-out binge which leaves you almost unable to move – there is a healthy medium!

Just follow these few guidelines below, we’ve even listed the healthiest options for the major vendors to make it easier for you!

  • Choose chicken over beef products
  • Go for grilled chicken rather than crispy chicken
  • Avoid chips and other deep fried foods!
  • Stick with water or diet sodas rather than sugary drinks
  • And if you really want to watch the calories, ask for no mayonnaise/sauces or scrape if off of your food


Probably your best choice when it comes to food on the go. You have high degree of control over your food; the type of bread you want, whether you add cheese, how much veg and if you add any sauces (You can even pester the ‘sandwich artist’ for extra meat on yours, if you want to risk having your sandwich spat in!). Even the worst item on the menu, the Chicken and Bacon Ranch Melt is only a touch over 500kcal – but packs almost 40g of protein!

(The nutritional information below is for 6 inch sub on flatbread, without cheese, veg or sauces)

Chicken Breast – 300 kcal, 27g protein, 39g carbs, 3g fat

Sweet Onion Chicken Teriyaki – 350 kcal, 28g protein, 50g carbs, 3g fat

Subway Club – 310 kcal, 29g protein, 38g carbs, 4g fat

Chicken and Bacon Ranch Melt – 500 kcal, 37g protein, 40g carbs, 19g fat


The golden arches have some surprisingly good choices if you’re looking to eat healthily -although this means sticking to chicken and salad! The burgers tend to be fattier than the chicken – but are still healthier than burgers at other fast food restaurants.

Grilled Chicken and Bacon Salad – 195 kcal, 27g protein, 7g carbs, 7g fat

Grilled Chicken Salad Wrap – 320 kcal, 24g protein, 38g carbs, 9g fat

Grilled Chicken Salad Sandwich -.435 kcal, 27g protein, 56gcarbs, 10g fat

NOT: Big Mac Burger – 490 kcal, 28g protein, 41g carbs, 24g fat

Burger King

If you’re looking to dirty bulk, Burger King is the place – the most calorific item on the menu, the Double Bacon XL, weighs in at just under 1000kcal! Although the menu is a bit of a minefield, there are some healthier options hidden in there, but avoid the beef burgers – they all have a protein to fat ratio close to 1:1!

Grilled Chicken Salad – 130 kcal, 20g protein, 6g carbs, 3g fat

Sweet Chili Chicken Wrap – 300 kcal 26g protein, 36g carbs, 7g fat

Cesar Chicken Wrap -350 kcal, 24g protein, 30g carbs, 7g fat

NOT: Double Bacon XL – 960 kcal, 63g protein, 52g carbs, 55g fat


KFC can be pretty disastrous for your health too, battering and deep frying chicken stops it from being such a lean protein source! There are a few winners in there mind you, just be sure to avoid that deep fryer!

Crispy Chicken BLT Salad (no dressing) – 350 kcal, 30g protein, 18g carbs, 18g fat

Original Recipe Sandwich – 430 calories, 29 g protein, 37g carbs, 18g fat

NOT: Chicken Pot Pie – 790 kcal, 29g protein, 75g carbs, 35g fat

So next time you’re caught out, don’t fret; just pull up this article and then tuck into some healthy fast food!

Should you be at home and stuck for meal ideas, look no further than our LDNM Lean Mains Recipe Pack, and for dessert our Protein Treat Pack.