Healthy Fast Food Lunches

healthy fast food

Myself along with many others don’t always have time to pack a lunch in the morning, or simply don’t feel like it. Therefore, a healthy fast food lunch is what where I turn. Unlike 10 years ago, there are many healthy options for a quick fix during my 30 minute lunch break. I made a list of my favorite fast food restaurants, and the healthy options that I choose. Enjoy!



Chicken Burrito bowl:

Contains 460 calories

Comes with 1 scoop of chicken, 1 scoop of fajita vegetables, 1 scoop of black beans, tomato salsa, lettuce and guacamole

Chicken, Pinto Bean and Veggie Salad:

Contains 365 calories

Comes with romaine lettuce, 1 scoop of chicken, 1 scoop of pinto beans, 2 scoops of fajita vegetables, and tomato salsa



6″ Veggie Delight:

Contains 290 calories, 7.5g total fat, 505mg sodium, 5g fiber, 12g protein

6″ Turkey Breast:

Contains 340 calories, 8g total fat, 1,005mg sodium, 5g fiber, 22g protein

If you are not familiar with Subway, their sandwiches can be customized. I would recommend the 9 grain wheat bread, and if you are going to get cheese I would get swiss. Dressings and sauces are hard to avoid so I would recommend light mayo or something fat-free such as mustard vinegar or sweet onion.


Jimmy Johns

Slim 2:

Contains 480 Calories, 5.5g fat, 1220mg sodium, 73g carbs, 29g protein

Comes with roast beef

Slim 4:

Contains 450 calories, 3g fat, 1310mg sodium, 74g carbs, 29g protein

#6 Vegetarian:

Contains 690 calories, 39g fat, 1230mg sodium, 60g carbs, 27g protein

Comes with provolone cheese, avocado spread, cucumber, lettuce, tomato & mayo.


Panera Bread

Greek Salad with Chicken:

Contains 500 calories

Turkey Sandwich:

Contains 560 calories, 18g fat, 1170mg sodium, 65g carbs, 23g protein

Comes with turkey breast, lettuce, tomatoes, red onions, salt, pepper, whole grain bread, mayo or spicy brown mustard



Grilled Chicken Sandwich:

Contains 320 calories, 6g fat, 800mg sodium, 36g carbs, 30g protein

Comes with multi-grain bun, grilled chicken breast, tomato, green leaf lettuce

Grilled Chicken Nuggets:

Contains 140 calories, 3.5g fat, 2g carbs, 25g protein



Spicy Chicken Caesar Salad Half Size:

Contains 410 calories, 24g fat, 990mg sodium, 29g carbs, 23g protein

Comes with romaine lettuce, spicy chicken breast, asiago, parmesan, and Romano cheeses, tomato, French bread croutons, Caesar dressing

Grilled Chicken Wrap:

Contains 270 calories, 11g fat, 620mg sodium, 24g carbs, 20g protein



Artisan Grilled Chicken Sandwich:

Contains 380 calories, 7g fat, 44g carbs, 37g protein

Comes with chicken breast fillet, lettuce, tomato, vinaigrette dressing, artisan roll

Southwest Grilled Chicken Salad:

Contains 350 calories, 12g fat, 27g carbs, 37g protein

Comes with romaine, baby spinach, baby kale, red leaf lettuce, ribbon cut carrots, chicken breast, black beans, roasted corn, tomatoes, poblano peppers, cheddar and jack cheese, chili lime tortilla strips, cilantro, southwest dressing and a lime wedge

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