Fast Food Picks for WLS’ers

PunkBrite posted this on Twitter tonight and I wanted to pass it along with all of you. I think it gives us a few more options that we thought we had for fast food options after WLS.

WLS Fast Food Picks

Arby’s:

make sure to ask for a fork.  These options are bun-less.

• Jr. Roast Beef – no bun: ~1.5 oz. of roast beef, 70 calories, 8 g protein.  The weight of the meat on a regular roast beef and a jr. roast beef is within a few gram of each other.  It is the weight of the bread that makes the regular larger.  The Jr. is usually on the $1 menu.

• Jr. Ham and Cheddar Melt – no bun: ~1.63 oz of ham with cheese, 80 calories, 9 protein

• Arby’s Melt – no bun: ~2.83 oz of roast beef with cheddar sauce, 160 calories, 16 protein

Bojangles:

Cajun Pintos: 110 calories, 6 protein

Roasted Chicken Bites: 180 calories, 27 g protein

Captain D’s:

all of the kid’s choices here are fried, bummer.

• Seasoned Tilapia Filet only, 5.5 oz: 130 calories, 24 g protein

• Seasoned Salmon Filet, 6 oz: 140 calories, 33 g protein

• Shrimp Skewers, 12 shrimp: 100 calories, 22 g protein

• Wild Alaskan Salmon Salad, comes with a 6 oz salmon filet: 177 calories, 35 g protein

If you are going to get dressing the best choice is the fat free Italian – 10 calories, 0 protein or

 

Chic-Fil-A

Breakfast: Chick-n-minis (these come on little rolls which are included in the nutritional info): 3 count – 280 calories, 16g protein

Lunch/ Dinner:

• 4 count chicken nuggets in a kids meal: 130 calories, 14 g protein

• Honey mustard and BBQ sauces have 45 calories

• Chicken Salad cup, 6 oz: 350 calories, 27 g protein. – very filling, could be two meals for sure

• Fruit cup, small (3 oz): 50 calories.  They have awesome fruit.

• Hearty Breast of Chicken Soup, small (9.8 oz): 140 calories, 7 g protein

Salads without dressing:

• Chargrilled Chicken Garden Salad: 180 calories, 22 g protein

• Chargrilled and Fruit Salad: 230 calories, 22 g protein

• Southwest Chargrilled Salad: 240 calories, 26 protein

Dressings:

• Light Italian has 10 calories

• Fat-free honey mustard dressing has 60 calories

• Reduced fat Berry Balsamic Vinegairatte has 70 calories

Large Diet Lemonade has 30 calories.  Remember don’t drink with your meal.

Kentucky Fried Chicken:

We all know chicken is a great source of protein.  Now KFC has grilled options making them lower in calories too!

Grilled Chicken Breast: 210 calories, 34 g protein  (this is around 4 ounces)

Grilled Chicken Thigh: 160 calories, 16 g protein

Grilled Chicken Leg: 80 calories, 11 g protein

Grilled Whole Chicken Wing: 80 calories, 9 g protein

KFC Grilled Fillet: 140 calories, 26 g protein (this is a little more than 3 ounces)

• Sweet and Sour Dipping Sauce Cup: 45 calories

• Honey BBQ Dipping Sauce Cup: 40 calories

Grilled Chicken Caesar Salad without Dressing & Croutons: 220 calories, 33 g protein

Grilled Chicken BLT Salad without Dressing: 230 calories, 35 g protein

 

• Fat Free Ranch: 35 calories, 1 g protein

• Light Italian: 15 calories, 0 g protein

Sides:

Green beans: 20 calories, 1 g protein

Mashed Potatoes without gravy: 90 calories, 2 g protein

3 inch corn on the cob: 70 calories, 2 g protein

 

A kid’s laptop meal comes with one grilled chicken leg, a side of your choice, a string cheese (50 calories, 6 g protein) and a drink.  In case you are interested.

 

Krystal’s:

Sunriser: 200 calories, 11 g protein

Small Chicken Bites: 200 calories, 15 g protein

Chili: 300 calories, 17 g protein  (This is a large as that is the only size they offer and there is no way I could fini****)

 

Long John Silver’s:

 

They have a new Freshside Grille menu which these options come from. These options come with a vegetable medley and rice.  Make sure and keep an eye out for it.

 

• Grilled Pacific Salmon, 2 fillets: 150 calories, 24 protein

• Grilled Tilapia, 1 fillet: 110 calories, 22 protein

Sauces: Tartar and honey mustard have 100 calories each but malt vinegar, ****tail sauce, hot sauce are all under 25 calories.  Sweet and sour and BBQ are around 40 each.  Choose wisely.

 

McDonalds:

 

Beverages: Iced coffee, non-fat latte, iced latte and cappucino, with sugar free vanilla syrup are decent choices. The non-fat latte and non-fat cappucino are the best because they are higher in protein due to the skim milk.

 

Salads without dressing:

 

• Premium Southwest Salad with grilled chicken: 320 calories, 30 g protein

• Premium Bacon Ranch Salad with grilled chicken: 260 calories, 33 g protein

• Premium Caesar Salad with grilled chicken: 220 calories, 30 g protein

• Dressings:

  • Low-fat Balsamic Vinaigrette: 40 calories, 0 protein

  • Low-fat Italian: 60 calories, 1 protein

  • Creamy southwest: 100 calories, 1 g protein

  Hamburger: 250 calories, 12 g protein

  4 Chicken McNuggets: 190 calories, 10 g protein; Honey mustard is 60 calories

  Ranch snack wrap, grilled: 270 calories, 18 g protein

  Honey mustard snack wrap, grilled: 260 calories, 18 g protein

  Chipotle BBQ snack wrap, grilled: 260 calories, 18 g protein

A kiddie cone is 45 calories and 1 g protein

 

Taco Bell:

Crunchy Taco: 170 calories, 8 protein

*Chicken soft taco: 190 calories, 14 protein

*Mini quesadilla: 190 calories, 9 protein

Pintos n’ Cheese: 170 calories, 10 protein – good for the mushie food stage post-op

*Fresco grilled steak soft taco: 160 calories, 9 protein – make sure and get this fresco style other wise you are looking at 260 calories!

Panda Express:

The best option for me is a panda bowl.  It comes with one entree about 5-6 oz. and a side.  I like the mixed veggies as my side for 70 calories and 4 g protein.  The kids meal seems tempting but it comes with a drink we can’t have and a chocolate chunk cookie which is just asking for trouble in my opinion.

Here are some good entree options:

 

Black Pepper Chicken: 250 calories, 19 g protein

Mushroom Chicken: 220 calories, 17 g protein

Thai Cashew Chicken Breast: 240 calories, 18 g protein

Broccoli Beef: 130 calories, 10 g protein

Kobari Beef: 210 calories, 15 g protein

Mongolian Beef: 200 calories, 16 g protein

Tangy Shrimp: 190 calories, 13 g protein

 

2 veggie spring rolls are 160 calories and 4 g protein.

The soups are around 10 oz.

 

• The hot and sour soup is 90 calories and 4 g protein.

• The Egg Flower soup is 90 calories and 3 g protein.

Steak n Shake:

Single Steakburger: 280 calories, 12 g protein Cottage Cheese w/ pineapple ring: 150 calories, 14 g protein Grilled Chicken Salad: 270 calories, 27 g protein

• Lite Ranch is 70 calories, 0 protein

Breakfast: Kid’s Scrambled egg and bacon: 120 calories, 9 g protein Soup: Chicken Gumbo Soup, cup: 70 calories, 3 g protein (double it for a bowl)

Subway:

There are so many great choices at Subway.  Make sure and click on the link above to view it for yourself.

You can make any sub a salad to axe the bread.  All salads totals include onions, tomatoes, cucumbers, lettuce, green peppers, and olives.  The flatbread is not less in calories but may be easier for wls post ops to get down depending on your surgery.

Avoid the pizzas, meatballs, sausage, regular mayonnaise and creamy dressings.

Salads:

 

• Chicken breast, roast beef, and club salads are about 140 calories and 20 g protein

• Ham and turkey breast or a combo of the two is 110 calories and 12 g protein

• The sweet onion teriyaki chicken will cost you 200 calories and 20 g protein.  Still not bad for a fast food meal.

Quiznos:

all of their chopped salads are pretty good before the dressing.  Here is a run down.  I have been informed that they have a small salad and soup for $5.  Have some chili now and save the salad with dressing on the side for later.

- Chili – 230 calories, 20 g protein if you want the crackers add another 45 calories with 1 g protein

- Small Chopped Salads: All of these come with flat bread which I wouldn’t eat but if you decide to it is 80 calories and 2 g of protein

• Classic Cobb Salad – The salad with cheese is 115 calories and 10 g protein. The ranch dressing will add 230 calories and only 1 g of protein. 210 of those calories come from fat.  Ask for dressing on the side.

• Honey Mustard Chicken – The salad with cheese is 130 calories and 12 g of protein.  The honey mustard dressing is 300 calories and 1 g protein.  260 of those calories are from fat.  Ask for dressing on the side.

• Chicken Taco – The salad with cheese is 150 calories and 12 g of protein.  The Creamy chipotle dressing is 310 calories.  300 of those calories come from fat.  Ask for dressing on the side.

Wendys:

Chili, small: 220 calories, 18 protein

Grilled Chicken Go Wrap WITHOUT Tortilla: 130 calories, 17g protein

Ultimate Chicken Grill Sandwich with NO bun: 180 calories, 28g protein

BLT Cobb Salad, Half size with dressing: 340 calories, 24g protein

Mandarin Oranges: 90 calories, 1g protein

Jr. Frosty: 150 calories, 4g protein – not the best choice on the menu but if you are craving something sweet not the worst option to get at a drive-thru

 

Zaxbys:

5 boneless wings with no sauce: 280 calories, 17 g protein

• Original or Wimpy sauce: add 30 calories
• Tongue Torch sauce: add 20 calories
• Nuclear sauce: add 15 calories

The Blue Zalad with blackened chicken or the House Zalad with grilled chicken (forgo the texas toast and fried onions): 345 calories, 45 g protein

• Lite Ranch Dressing will be 90 calories and 1 g protein

FormerlyFluffy.com

Thanks I took notes on some of my faves    much appreciated

Your very welcome.

I also think Chipotle is a good choice...as long as you stay away from the carbs (tortillas and rice).  Get the lettuce, with your choice of meat and beans...then salsa and a bit of cheese.  It's very yummy and rich in protein and low in carbs.

I love Mexican food!!!

Thanks, Maria! We don't have most of those over here and i don't really like fast food!  But just wanted to add that if ever i do get caught foodless and have to go to MacDonalds, the UK ones have a good porridge! Even with a bit of syrup added, it is still under 250. Might you call ti oatmeal???

Kate

The Mickey D's over here in the US just started offering the oatmeal...*fruit & maple oatmeal. I usually get the fruit and yogurt parfait (w/o the granola), and the side salad with the low-fat Italian or light balsamic vinaigrette. I LOVE the low-fat Italian dressing, but I can't find it in any stores...I have a bottle of the light balsamic vinaigrette at home already---yummy.

Katmom I'll have to check out their Yogurt, I haven't tried theirs.

Yes oatmeal. That's a good choice.

Kate do you have a Starbucks there also? I did a post on my blog a wk. or 2 back about some really great food choices at Starbucks.

Yes, there is no escaping Starbucks! India, Hong Kong, Thailand, England!! Everywhere! Most cities and towns have several! I know Starbucks nutrition facts! Actually when given a choice i choose our own UK chain, Costa Coffee, over Starbucks! Simply because I hate those thick pottery mugs at Starbucks and Costa gives nice glasses!

Kate