10 Healthy(ish) Choices at The Drive-thru

As busy dudes with jobs, kids, activities, sports and other commitments; it’s often tough to have meals prepared at every turn. This makes the drive-thru window a super convenient option.

Although most fast food restaurants are not known for their healthy cuisine, it’s still possible to throw together an order with solid macronutrients to maintain the physique.

All fast food restaurants have nutrition information available on their websites to guide you through the plethora of calorically dense and, sometimes, lighter options that they offer. The key is to select options that have a high protein to calorie ratio. Luckily there’s weirdos like me and registered dietician, Josh New, that comb thru this info to put together some recommended meals if you’re trying to stay lean.

DK’s High Value Meals

Starbucks

Order two Turkey Bacon, Cheddar and Egg White Sandwiches. Throw out the muffin on one of them and stack the rest together…basically like a double breakfast sambo. Add a siracha packet for 10 calories if you enjoy the heat.

345 cal / 35g protein / 38 carbs / 6g fat

Obviously if you’re at Starbucks you gotta get some java. Grab a Grande Iced Latté with Skim Milk. Add in some sugar free syrup if you like it sweet for no added calories.

100 calories / 9g protein / 16g carbs / 0g fat

Meal total: 445 cals / 44g P / 54 C / 6g F

Dunkin’

Very limited options here but this is the best of the bunch…Three orders of Egg White & Veggie Omelet Bites (6 bites total)

540 calories / 39g P / 21 C / 33g F

Need that caffeine fix, add in a Small Iced Latte with Skim Milk.

70 calories / 6g P / 10g C / 0g F

Meal total: 610 calories / 45g P / 31g C / 33g F

McDonald’s

McBuild a burger…order 2 McDoubles, 1 with no ketchup or mustard and 1 with no ketchup, mustard, bun or cheese. Take the two patties & fixins and stack them on one bun. Add on a ketchup packet for 10 calories if you desire because ketchup is life.

580 calories / 37g P / 31g C / 34g F

Wash it down with a delicious Coke Zero for, you guessed it, zero calories.

Taco Bell

Ask for a Cantina Chicken Bowl and hold the beans and rice. Add extra chicken and triple cheese blend. Also add in pintos and cheese for some extra protein.

450 calories / 40g P / 33g C / 29g F

Popeye’s

Order a 5 piece Blackened Chicken and Cole Slaw on the side. Add in a packet of Sweet Heat sauce for some extra flavor. Cut up the chicken then dump the cole slaw and sauce on top and mix.

490 calories / 44g P / 34g C / 13 g F

Shake Shack

Keep it simple, go with the Double Hamburger right off the menu. Not a lot of volume here due to the high fat content. Add a ketchup packet for an extra 10 cals or use half a serving of Shake Sauce for 30 cals.

560 calories / 44g P / 24g C / 30g F

Chick-fil-A

So many great options to choose from but if you don’t want a Cool Wrap with no dressing, which is on the menu (350 cal / 42 P / 29 C / 12 F) try a small order of Mac n’ Cheese with 8 Grilled Nuggets.

400 calories / 37g P / 18g C / 20g F

Subway

Makin’ it easy, Buffalo Chicken on Tomato Basil Wrap. Add whatever veggies you prefer…onions, spinach, tomatoes, etc. Plus you can add on extra buff sauce on the side for only 5 cals if you like it extra spicy.

550 calories / 42g P / 55g C/ 20g F

Points off for only carrying Diet Coke, gotta pick up that fountain soda game Subway.

Jersey Mike’s

Order up the Turkey Provolone in a Tub, adding extra cheese and meat as well as bacon. Hold the olive oil mix. As far as fixins and condiments, I like oregano, tomatoes, lettuce, and red wine vinegar. Turning down the bread and oil mix on any of their subs will save you about 500 calories.

480 calories / 55g P / 8 C / 25g F

Chipotle

Ask for a Chicken Burrito Bowl with no rice and no beans. Add 2x cheese, 2x fresh tomato salsa (pico), 2x fajita veggies, and 2x lettuce. Also add 1/2 a serving of Chipotle Honey Vinaigrette to put the flavor over the top.

580 calories / 46g P / 26g C / 31g F

While I don't indulge in fast food every day or week, I do think it can help maintain a healthy lifestyle. We shouldn't be too strict with our nutritional goals; a little flexibility makes healthy eating sustainable and enjoyable for the long haul..

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

Want to share DK Does Midlife via text, social media, or email? Just copy and paste this link: https://dkdml.beehiiv.com

For additional content, follow me on Instagram here

Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.