Dietitians reveal the smart, protein-rich fast-food meals they pick.
Nutritionists and dietitians enjoy fast food too. The secret? They know how to choose wisely. “Dietitians eat fast food too—it’s just about selecting options that include protein, some fiber, and reasonable portions. You don’t have to eliminate fast food entirely to maintain a good diet,” explains Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. She emphasizes that none of these choices should be labeled as “bad.” Instead, they represent “better balanced options within a fast food environment.”
Eating well doesn’t mean you have to choose between nourishing meals and indulgent fast food. “Fast food doesn’t have to be all or nothing. There are plenty of options that include protein, fiber, and reasonable portions. It’s about making informed choices,” she adds. Portion size matters too; she cautions that “sodium, large portion sizes, and extras like sauces, cheese, and fried sides can be the biggest concerns.” Here are 7 fast-food selections that dietitians actually eat.
Taco Bell Bean Burrito
Collingwood recommends the Taco Bell Bean Burrito. “It’s a solid choice, offering fiber and protein from the beans. It’s filling and budget-friendly, although watch out for the sodium content,” she notes.
McDonald’s Classic Cheeseburger
McDonald’s Classic Cheeseburger also makes her list. “This is a portion-controlled option compared to larger burgers. It gives you protein and can be satisfying without overwhelming calories, especially if you pair it with a balanced side, like a salad,” she explains.
Wendy’s Small Chili
Wendy’s Small Chili is a fan favorite among dietitians. “It’s one of the better choices nutritionally from fast food, being high in protein and fiber, relatively low in fat, and dense in nutrients compared to many other items,” Collingwood states.
Chick-fil-A Grilled Nuggets
Chick-fil-A Grilled Nuggets are another favorite for Collingwood. “They’re a lean protein option and lower in calories and fat compared to breaded choices. However, labeling it as ‘pure protein’ is misleading; it’s still processed and often comes with sauces that add calories and sodium,” she points out.
In-N-Out “Protein Style”
In-N-Out “Protein Style” burgers are a great choice for anyone reducing their carb intake. “Wrapping a burger in lettuce lowers refined carbs, but it doesn’t automatically make it healthier overall. It’s still a burger with saturated fat and sodium, but you are simply cutting calories from refined flour,” Collingwood explains.
Starbucks Egg White Wrap
When at Starbucks, Collingwood chooses the Egg White Wrap over pastries. “It’s a handy, moderate-calorie breakfast option packed with protein. Just remember to keep an eye on the sodium,” she advises.
Chipotle Chicken Burrito Bowl
The Chipotle Chicken Burrito Bowl can be a nutritious choice if you customize wisely. “This option allows for protein, fiber, and a variety of ingredients. Just watch for large portion sizes and extras like cheese and sour cream to keep it balanced,” Collingwood advises.
Leah Groth
Leah Groth is an experienced shopping editor and journalist for Best Life and Eat This, Not That! bringing readers the best new finds, trends, and deals each week. Read more about Leah.
