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What Healthy Foods to Order at Fast Food Restaurants?

Updated on July 2, 2019

All Depends of the Daily Servings Base on Your Weight.

Even tho the doctors tell us to stay away from Fast Food the truth is we always cave in.

No matter what the reason is. We usually end up eating at a Fast Food Restaurant with our family or friends.

I personally believe that once a week won't hurt you, even if you are on a diet.

The secrete is to make sure you pick the right food combination and only eat it once that day.

No because today is your Fast Food Restaurant day you will eat a big amount of food, go to more than one restaurant or eat the left over later.

If you can stick to only one time, one day, once a week you should be fine.

The healthiest foods are salad with chicken, but the right portions of the information below will do the trick.

Everything will be base on your current weight and how much you want to control.

Chicken or Beef

If you are anemic or have any problems with low iron, perhaps you should pick a small portion of red meat instead of chicken.

No Fast Food For Me

Why Usually You Don't Eat at Fast Food Restaurant When on a Diet?

See results

Daily Servings For a Person Over 200 Pounds

 
 
 
 
 
 
2.5 Proteins
4 Vegetables
4 Fruits
4 Starches
1 Fat
16oz. Skim Milk
This is the Daily Servings recommended for a person weighting over 200 pounds.

Don't Feel Overwhelmed

If you are already following a diet with a different Daily Servings Suggestions is okay, just make the right adjustments to stay inside the guidelines.

Sample of a Daily Menu for a Person Over 200 Pounds.

Breakfast
Mid AM
Lunch
Mid PM
Dinner
.50 Protein
1 Starch
1 Protein
1 Fruit
1 Protein
1 Starch
1 Fruit
2 Vegetables
1 Dairy
2 Vegetable
1 Fruit
 
1 Fruit
 
1 Fruit
 
 
1 Starch
 
1 Starch
 
 
1 Fat
 
 
This is a sample of a Daily Menu for a person over 200 pounds. If you would like to skip any of the portions please make sure is okay with your doctor.

Sugar or Salt

What do you prefer to eat for snack?

See results

If you are craving salty snack it could be that you are dehydrated or low in calcium.

— New Zealand Naturopath, Eric Bakker

Daily Servings for a Person Less Than 200 Pounds

 
 
 
 
 
 
4oz Protein
2 Vegetables
2 Fruits
2 Starches
1 Fat
4oz. Skim Milk
This is the Daily Servings recommended for a person that weights less than 200 pounds.

Did you know...

If you are following your diet very strictly and you get so hungry to the point of feeling like crying, you can eat 2 boiled eggs to calm that hunger without making any damage to your diet.

Sample of a Daily Menu For a Person Less Than 200 Pounds.

Breakfast
Mid AM
Lunch
Mid PM
Dinner
4oz Protein
1 Fruit
1 Vegetable
1 Fruit
1 Starch
1 Fat
1 Dairy
1 Starch
 
1 Vegetable
This is a sample of a Daily Menu recommended for a person weighting less than 200 pounds. If you would like to skip any of the servings make sure is okay with your doctor.

Caffeine or Natural Sugar

If you drink coffee to wake you up in the mornings, there is two better solutions:

1- APPLES, they are more effective in waking you up in the morning than coffee.

2- TEA, they can wake you up as much as coffee, without the rebound fatigue that coffee leaves you with.

Here Is The List of Some Restaurants

Taking in consideration the tables with the information mentioned above follow these guidelines.

This Is Your Dinning Out Guide

To make it easier you can bookmark this article and have this information available at all times using your cell phone.

Appleebee's

Menu
Veg
Prot
Dairy
Starch
Fat
Fruit
House Salad - no dressing
2
0
0
0
0
0
Low Fat Blackened Chicken Salad (no seasoning, order plain)
3
1
4oz.
1
0
0
Low Fat Veggie Quesadilla - 1/2 Portion
2
1/2
0
2
0
0
Low Fat Chicken Quesadilla - 1/2 Portion
2
1
0
2
0
0
Baked Potato - 1/2, Plain
0
0
0
2
0
0
Grilled Italian Chicken Caesar Salad (no garlic bread, dressing or croutons)
2
1
0
0
0
0
Low Fat Grilled Whitefish with Mango Salad
2
1
0
1
0
1

Arby's

Menu
Veg
Prot
Dairy
Starch
Fat
Fruit
Junior Roast Beef
0
1
0
2
1
0
Light Grill Chicken Salad
1
1
0
0
1
0
Light Roast Turkey Deluxe
0
1
0
2
1
0
Garden Salad
3
0
0
0
0
0
Light Roast Chicken Deluxe
0
1
0
2
1
0
Side Salad
1
0
0
0
0
0
Baked Potato - 1/2, Plain
0
0
0
2
0
0
Grilled Chicken Caesar Salad
1
1
0
0
0
0
Caesar Side Salad (no dressing)
2
1
0
0
0
0

Fun Fact:

Arby's was the first fast food restaurant to ban smoking from all their locations.

Bennigan's

Menu
Veg
Prot
Dairy
Starch
Fat
Fruit
Grilled Chicken Caesar Salad (no dressing, roll or honey butter)
2
1
0
1
0
0
Grilled Salmon Caesar Salad (no dressing, roll or honey butter)
2
1
0
1
0
0
Dinner Salad (no roll, no honey butter, no dressing or croutons)
2
0
0
0
0
0
Bailey's Broccoli
1
0
0
0
0
0
Chicken Sandwich Plain
2
1
0
2
1
0
Ahi Tuna Stake Salad (no dressing or wontons)
2
1
0
0
0
0
Boca Burger (no cheese or pickles)
0
1
0
2
0
0
Grilled Shrimps "Healthy Club"
1
1
0
2
0
0
Chicken Stir Fry "Healthy Club"
0
1
0
2
1
0
Chicken Platter "Healthy Club" (one chicken breast)
1
1
0
2
0
0
Baked Potato - 1/2 Plain
0
0
0
2
0
0
Oil 1tsp and Vinegar 1tsp
0
0
0
0
1
0

Bob Evans

Menu
Veg
Prot
Dairy
Starch
Fat
Fruit
1 English Muffin with Margarine
0
0
0
2
1
0
1 Fresh Fruit Cup
0
0
0
0
0
1
Quaker Oatmeal (plain made with water 4oz. = 1/2 Cup)
0
0
0
1
0
0
Cereal with Small Banana, 1 Cup Skim Milk
0
0
8oz.
1
0
1
1 Egg and 1 Slice Whole Wheat Toast
0
1/2
0
1
0
0
Turkey Salad (no cheese)
1
1 1/2
0
1
0
0
Fresh Garden Salad
2
0
0
0
0
0
Baked Potato - 1/2 Plain
0
0
0
2
0
0
Country Green Beans
1
0
0
0
1
0
Grilled Pork Chop (1 chop, no garlic butter)
0
1
0
0
0
0
Egg Beaters - 1 Egg
0
1/2
0
0
0
0
Fresh Fruit Salad Plate (no bread)
0
0
0
0
0
2
Grilled Chicken Dinner (1 chicken breast with grilled veggies and 1/2 Plain Potato)
2
1
0
2
0
0
Hamburger
1
1
0
2
0
0
Grilled Garden Veggies, plain
2
0
0
0
0
0
Gritts (plain made with water 4oz.= 1/2 Cup)
0
0
0
1
0
0

Did you know...

If you don't mix food with your saliva you can't taste it.

Boston Market

Menu
Veg
Prot
Dairy
Starch
Fat
Fruit
Chicken (white meat, no skin)
0
1
0
0
0
0
Turkey Breast (no skin)
0
1
0
0
0
0
Steamed Vegetables
1
0
0
0
0
0
New Potatoes
0
0
0
1
1
0
Fruit Salad
0
0
0
0
0
1
Rice Pilaf - 2/3 Cup
0
0
0
2
0
0
Caesar Salad Entree
2
1/2
0
0
1
0
Teriyaki Grilled Chicken
0
1
0
1
0
0
Oriental Grilled Chicken Salad (no dressing or noodles)
1
1
0
1
0
0
Green Beans
1
0
0
0
1
0

Fact About Boston Market

It was once sued by Boston Pizza over the rights of using the word "Boston". This happened back in 2002.

In 2012 they decided to removed salt and black pepper from the tables. With the intention of help customer control sodium levels.

Interesting

What is your Boston Market favorite Gravy?

See results

Burger King

Menu
Veg
Prot
Dairy
Starch
Fat
Fruit
Hamburger
0
1
0
2
0
0
Garden Salad (no dressing)
1
 
0
0
0
0
Side Salad
1
0
0
0
0
0
Chicken Caesar Salad (no dressing or croutons)
1
1
0
0
0
0
BK Veggie Burger (low fat mayo)
1
0
1/2
2
1
0
Baked Potato - 1/2 Plain
0
0
0
2
0
0
Recommended dressing: Reduced Light Italian

Have you hear about the Burger King Wicked Meals?

On Novermber 2016 Burger King launched a few meals with a black color bread and is called wicked meals in Indonesia. Go here for more info.

Chicken Fajitas
Chicken Fajitas

Chili's

Menu
Veg
Pro
Dairy
Starch
Fat
Fruit
Guiltless Grilled Chicken Platter
2
1
0
2
0
0
Guiltless Chicken Sandwich (no beans)
1
1
0
2
0
0
Guiltless Grilled Pita (no beans)
0
1
0
2
1
0
Smoked Turkey Sandwich (no cheese, mayo or fries)
1
1
0
2
0
0
House Salad (no croutons)
2
0
0
0
0
0

Chick-Fil-A

Menu
Veg
Prot
Dairy
Starch
Fat
Fruit
Chargrilled Chicken Sandwich
0
1
0
2
0
0
Chargrilled Chicken Deluxe Sandwich
1
1
0
2
0
0
Chargrilled Chicken (no bun)
2
1
0
0
0
0
Chargrilled Chicken Garden Salad
1
1
0
0
0
0
Side Salad
2
0
0
0
0
0

Sorry, no blizzard for you :)

Dairy Queen

Menu
Veg
Prot
Dairy
Starch
Fat
Fruit
DQ Homestyle Hamburger
0
1
0
2
0
0
DQ Fudge Bar (no sugar added)
0
0
0
1
0
0
DQ Vanilla Orange Bar (no sugar added)
0
0
0
1
0
0

Dairy Queen Fun Fact...

The blizzard was invented in 1985 and the most popular flavor is Oreo.

Denny's

Menu
Veg
Prot
Dairy
Starch
Fat
Fruit
Bagel - 1/2 Plain
0
0
0
1
0
0
Garden Salad Deluxe w/Chicken Breast (no dressing)
2
1
0
0
1
0
Grilled Chicken (entree only)
0
1
0
0
0
0
Corn - 3oz. Plain
0
0
0
1
0
0
English Muffin 1/2 Plain
2
0
0
1
0
0
Garden Salad (no dressing)
1
0
0
0
1
0
Green Beans Plain
0
0
0
0
0
0
Oatmeal - 4oz Plain (made w. water)
0
0
0
1
0
0
Baked Potato - 1/2 Plain
0
0
0
1
0
0
Poached Egg - 1
0
1/2
0
0
0
0
Egg Beaters - 1 Egg
0
1/2
0
1
0
0
Gritts - 4oz Plain (made w. water)
0
0
0
1
0
0
Toast Dry
0
0
0
1
0
0
Fresh Fruit - (no banana)
0
0
0
0
0
1
Pot Roast - (no gravy)
0
1
0
0
0
0
Vegetables Rice Pilaf
0
0
0
1
0
0
Carrots Plain
1
0
0
0
0
0

What is Denny's Famous For?

Serving breakfast, lunch, dinner around the clock 24/7.

Comments

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    • Nikita profile imageAUTHOR

      Nikita 

      12 years ago from Florida

      Oh! My pleasure. Soon I will post the rest.

    • omdelhi profile image

      Om Prakash Singh 

      12 years ago from New Delhi

      The presentation given about are very usefull and comendable. thanx for sharing.

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