Being a busy college student, I don’t always have the time to cook myself something healthy when I am in a rush. When I am on the go and need a fast and convenient food option, fast food restaurants always seem like my go to. However, fast food options don’t need to always be “bad options”. Here are some delicious options I found for breakfast, lunch, or dinner if you’re on the go and are in need of a healthy meal option.
Breakfast
Dunkin’:
Wake-Up Wrap (190 calories and 11 grams of fat) (1)
Ham, egg, and cheese wrap
Veggie Egg White on An English Muffin (290 calories, 9 grams of fat, 14 grams of protein) (6)
Veggie Egg White Omelet (290 calories, 13 grams of fat, 17 grams of protein) (6)
Egg white omelet with spinach, bell peppers, onions, with cheddar cheese on a multigrain thin
Power Breakfast Sandwich (420 calories, 23 grams of fat, 25 grams of protein) (6)
Veggie egg white omelet, turkey sausage, white cheddar cheese on a multigrain thin
Starbucks:
Egg Bites (170 calories, 8 grams of fat, 13 grams of protein) (5)
Kale & Portabella Mushroom Egg Bites
Bacon and Gruyere Egg Bites
Egg White & Roasted Red Pepper Egg Bites
Oatmeal (160 calories, 2.5 grams of fat, 5 grams of protein) (5)
Toppings: dried fruits, nuts, honey, brown sugar
Protein Box (300 calories, 11 grams of fat, 13 grams of protein) (5)
Contains healthy carbohydrates, lean proteins, healthy fats, and fruit or vegetables
Examples: (5)
Egg & Gouda Protein Box
Cheese Trio Protein Box
Cheddar and Uncured Protein Box
Chickpea Bites & Avocado Protein Box
Grilled Chicken & Hummus Protein Box
Eggs & Cheddar Protein Box
PB&J Protein Box
Cheese & Fruit Protein Box
Spinach, Feta, and Cage-Free Egg white Wrap (290 calories, 8 grams of fat, 20 grams of protein) (5)
Cage-free egg white, spinach, feta cheese and tomatoes on a whole-wheat wrap
Turkey Bacon, Cheddar & Egg White Sandwich (230 calories, 5 grams of fat, 17 grams of protein) (5)
Reduced-fat turkey bacon and cage-free egg whites with a reduced-fat Cheddar cheese on a whole wheat English muffin
McDonald’s:
Egg McMuffin (300 calories, 12 grams of fat, 17 grams of protein) (4)
Canadian bacon, cheese, egg on an English muffin
Lunch/Dinner
McDonald’s:
Grilled snack Wrap with Honey Mustard OR Grilled Snack Wrap with Chipotle BBQ Sauce (260 calories, 8 grams of fat) (2)
Southwest Salad with Grilled Chicken (320 calories, 9 grams of fat) (2)
includes cilantro lime glaze and a Southwest vegetable/bean blend
Asian Salad with Grilled Chicken (300 calories, 10 grams of fat) (2)
Includes mandarin oranges, almonds, edamame, snow peas, and red bell peppers
Wendy’s:
Grilled Chicken Wrap (300 calories, 14 grams of fat, 20 grams of protein) (4)
Grilled chicken breast in a flour tortilla with shredded cheddar cheese and spring mix
Starbucks:
Chicken & Quinoa Protein Bowl with Black Beans and Greens (420 calories, 17 grams of fat, 27 grams of protein) (5)
Grilled chicken in a medium-spiced chili vinaigrette over mixed greens, tomatoes, roasted corn, black beans
Chick-Fil-A:
Grilled Chicken Cool Wrap (350 calories, 13 grams of fat) (1)
Grilled chicken breast rolled with lettuce, shredded cabbage, carrots, and cheese in a flaxseed flour flatbread.
Grilled Chicken Sandwich (270 calories, 3.5 grams of fat) (2)
Sandwich that comes on multigrain bread with lettuce and tomato
Grilled Chicken Garden Salad (180 calories, 6 grams of fat) (2)
Grilled Chicken Nuggets (130 calories, 6 grams of fat, 13 g of protein) (3)
Grilled Market Salad (540 calories, 31 grams of fat, 28 grams of protein) (3)
Lean protein, fruit, and vegetables
Written by Kaitlyn Czaplicki: Hello! My name is Kaitlyn Czaplicki and I am an aspiring Registered Dietitian! I am a Senior at Pennsylvania State University, studying Nutritional Sciences in the Dietetics Option! In my free time, I enjoy baking new recipes, cooking yummy meals, and exercising!
References
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