Heidi-Approved (& Macro-Friendly) Fast Food Picks

In a dream world, full of endless time and unlimited organization, each of my meals would be perfectly prepared, measured out with a food scale, and hot ‘n fresh exactly when I need it. But of course, as a busy, working mom of 4, this is the furthest thing from my reality most days. Although I really do try to make each meal at home, often I am caught in between dropping Marley at gymnastics and sending Matix off to football with only a few minutes to eat. In these situations, I turn to my hit list?my top macro-friendly fast food choices. Whether you are training for a physique show like me, or on your way to losing weight, these top 5 choices are the bomb.com com for any diet…with both high- and low-carb options.

I still try to limit my eating on-the-go to a minimum, but when I’m in a pinch, these are the best options. And I must tell you, these babies are lifesavers for me. I know I’m not the only busy mama in need of the occasional quick fix, so I’m breaking down some healthy options that’ll keep your bellies full and your goals on track.

Since sometimes there’s no predicting when a busy schedule is going to strike, I tried to include an option for both a high- and low-carb day for each fast food restaurant, as well as the breakdown of each item’s macros. Check it out below!!


Starbucks: Okay, if you’ve spent even a few minutes browsing through my social media, you know I am a MAJOR self-proclaimed Starbucks addict. I’ll admit, I need an extra dose of caffeine to get through some of my busiest days. After trying a few different options, I’ve found my go-to low-cal, low-fat coffee option that still tastes amazing! Occasionally, when there’s no time to cook breakfast, or even lunch, I’ll grab one of their delish breakfast sandwiches too. Beware, some of their sandwiches, although they look amazing, are full of fat and unwanted calories, but luckily, the Reduced-Fat Turkey Bacon Sandwich fits perfectly into my meal plan and is so good no matter what time of day. The only caution I have here?high sodium. Almost ALL fast food options will be though.

What I order:

Reduced-Fat Turkey Bacon Breakfast Sandwich
230 cals, 6g F, 28g C, 13g P

Grande Iced Coffee, no Classic, 1 pump of Mocha
25 cal, .5g F, 6g C, .2g P

Chipotle: As a true AZ girl, Mexican food is my weakness. When the craving strikes and there’s just no taming it, a healthy option from Chipotle is my go-to. Although, if you don’t watch what you order, Chipotle can quickly become a threat to your diet. There are surprisingly quite a few options to keep you on the lighter side. My choice??The Burrito Bowl! Packed full of grilled chicken, brown rice, black beans, shredded lettuce, and a couple kinds of salsa, this bad boy totally curbs my cravings and fills me up. Love it!


What I order:

Burrito Bowl with grilled chicken, brown rice, ?black beans, grilled veggies, lettuce, pico de gallo
515 cals, 12.5g. F, 64g C, 44g P

In ?n Out: This is hands down one of Chris’ and my absolute favorite indulgences, fast food or not! I mean, who doesn’t love a good burger? The best part is that you can snag a satisfying burger without breaking the caloric bank…as long as you know how to order correctly. Beware of fatty spreads and greasy fries?they’re like a hidden caloric bomb and will absolutely kill your diet! Trying to cut carbs? No stress, this place has got you covered! Order it “protein style” to omit the bun and have your burger wrapped in a piece of crisp lettuce instead.


What I order:

High-carb day:

Single hamburger, animal style, no spread, add ketchup and mustard?NO ONIONS (okay, the onions are a personal preference, I just can’t stand onion breath. It lingers for days!!!)
310 cals, 10g F, 41g C, 16g P

Low-carb day:

Single cheeseburger, protein style, animal style, no spread, add ketchup and mustard?NO ONIONS.
245 cals, 16g F, 11g C, 18g P

Chick-Fil-A: Chris’ guilty pleasure..all day long, baby! On any given cheat day, you can find Chris rolling through a Chick-Fil-A drive thru window ordering up a big shake and a tasty sandwich. In fact, he’s been busted a few times with tagged pics on social media. Haha! But if it’s NOT a cheat day, there are still plenty of yummy, healthy options here! My personal favorite is the Chargrilled Chicken Sandwich, but beware they have a “Club” version that adds bacon and cheese, making it a poor nutritional option in my opinion. On a low-carb day, their grilled nuggets are my saving grace! Occasionally I’ll grab these on the way home and throw in a big salad for some extra protein. Delish!


What I order:

High-carb day:

Chargrilled Chicken Sandwich with ketchup and mustard
310 cals, 3.5g F, 46g C, 29g P

Low-carb day:

Grilled Nuggets
140 cals, 3g F, 4g c, 23g P

Never again can you use the excuse that you didn’t have any healthy options available! So when you forget to pack, prep, and bring your food with you, use this guide to help you choose wisely on-the-go. Tell me some of your fave healthy options on-the-go below!!



Related reading:

My Favorite Fast Food
Tip of The Day: Curb Those Cravings!
Kitchen Hacks: My Top 8 Tips and Tricks!


40 Responses

  1. This is such great info and it will come in handy while traveling and on the 21 day cycle! If you have any more info and tips on meal prep and travelling that would be awesome!

  2. I’m having a hard time starting my macro diet. I’m eating a 100g of each a day, I just don’t have any quick ideas for breakfast?! Any suggestions anyone

    1. Hi Melissa: Heidi loves the iced coffee with one pump of mocha and no sweetener. Hope that helps!

  3. Does anyone have ideas for a protein bar, or something that can travel and doesn’t need to be refrigerated? I have to travel for work soon and need to be able to purchase things at the store that can go without being refrigerated for several days. Also would be great for hiking or backpacking? Any ideas or help would be appreciated! For high carb and low carb meals 🙂

    1. Hi Heather: Here are some on-the-go ideas: protein powder, fruit, veggies, protein bars, nuts, nut butters, air popped popcorn. Hope that helps!

    2. Thanks, Team Powell! That is helpful, except that I’m really overwhelmed by the protein bar aisle at the store. Are there particular brands or ones that are better than others or can be recommended? It’s just so hard to go through all of them!

    3. It can be overwhelming! The key to knowing which bar is best for which type of meal is to look at both the carb and fat content. If more calories come from fat than carbs, then that bar is a good option for a low-carb meal. If the reverse is true, then that bar is a good option for a high-carb meal. Hope that helps!

    4. Heather, Check out Quest Bars. High in protein 21g, low in sugar and actually taste great. Tons of flavor options…cookies n creme, S’more and chocholate chip are my favorites. You do have to go to a nutrition store or online to get them though.

  4. Hi! I know what a big fan of Starbucks Heidi is, but what would be a healthy/delicious option for coffee from Dunkin Donuts?


    1. Hi Rese: Go for something similar to what Heidi gets at Starbucks – plain coffee (iced or not) with no sweetener and mocha. You can also look up Dunkin’ Donuts’ nutrition information for all of their products on their website which can help you make the best choices. Hope that helps!

  5. Hi I just ordered the burrito bowl as you specified for a high carb meal. When I calculated it on chipotles website it said it was 810 calories! Opposed to your 515 calculation. Can I get your thoughts on this. (Hoping I didn’t over do it)

    1. Hi Jodi: I just input what Heidi puts in her burrito bowl on Chipotle’s website and got about what she has listed in the post, so I’m not sure where the 810 calories is coming from. Maybe try it again?

  6. Muscle Maker Grill- El Mexicana 357 calories a serving. Brown Rice, Chicken, Red Beans, Salsa (homemade) a dash of cheese. Sour cream on the side, but I don’t use it.

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