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Didn’t Prep? No Sweat! 5 Healthier Fast Food Options Inside!

By May 17, 2017Be Fit, Travel Tips

Divas you asked for it, so we prepared tips on how to eat healthy while traveling!  We are going to break this down into a series of posts:

  1. How to eat healthy while traveling on business.
  2. How to eat healthy when you are out and about and didn’t prep your meals.
  3. How to eat healthy while on vacation.

Today we are going to cover the 2nd topic in our series!  I hope you find this post helpful! Here we go sisters….

Didn’t Prep? No Sweat! 5 Healthier Fast Food Options

So maybe you didn’t make the time to meal prep this weekend! Uh oh!!

Maybe you meal prepped and forgot your food at home! Oh My!!

Well sisters, this post should help you make healthier choices on the go! While I don’t recommend doing this everyday (eating out is expensive and you can’t always control how the food is prepared); these are definitely a few of my GO TO meals when pinched for time, especially the 1st one!

Chick-fil- A’s Grilled Chicken Cool Wrap

This is my fav go to, because it’s filling, tasty and Chick-Fil-A moves their lines VERY fast!  I love how the wrap is made with Flax Seed and not white flour!  You can use any of their dressings, but I don’t use the entire packet – EVER!  Loaded with sugars and sodium. I do just enough to ensure my wrap is not “dry tasting”.  Head over to their site to check out the nutrition information (click here); it’s a winner for me!

Chipotle — Chicken Burrito Bowl with brown rice & pinto beans, no cheese or sour cream

Chipotle has lots of fresh, healthier options. In general diva, forgo the cheese and sour cream (an occasional dollop of guac is fine, since it’s packed with healthy fats), and go for deconstructed alternatives to their burritos, like this one, which has:

500 calories — not too low, not too high 

42 g of protein — a hefty amount to strengthen muscles and fill you up

13.5 g of fat — a little on the high side

57 g of carbs — roughly one-third of your recommended daily allowance

805 mg of sodium — a little less than half your recommended daily allowance

Wendy’s — Asian Cashew Chicken Salad, full size

Not all of Wendy’s salads are on the healthier side (the Spicy Caesar Chicken Salad, for example, packs 790 calories and 51 grams of fat), but a couple are winners in most areas, including this cashew chicken salad. Our only caveat with this choice was that it was pretty high in sugar, at 40 grams. Here’s how it stacks up otherwise:

380 calories — on the low side

36 g of protein — a hefty amount to strengthen muscles and fill you up

14 g of fat — on the higher side, but not a deal-breaker

32 g of carbs — pretty high and largely from sugar; watch your snacks

1070 mg of sodium — roughly half your daily allowance


Subway — 6-inch Turkey Breast Sub, no cheese, add avocado

“Eating fresh” is pretty easy at this chain, where you can get lean meats or just fresh veggies on whole-wheat bread with a variety of low-calorie, low-fat dressings. Turkey and avocado, my personal favorite, has:

340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit

18 g of protein — a pretty good amount to strengthen muscles and fill you up

9 g of fat — not too low, not too high

49 g of carbs — roughly 16% of your daily allowance

670 mg of sodium — not bad; much lower than competing items at Chipotle or Taco Bell

Panera — Smoked Turkey Breast Sandwich on Country

Panera has loads of yummy nutritious items, at least when it comes to lunch. You can even order ahead from their app, and have the food waiting for you on the counter!  Download their app and customize your meals, to pick your pre-paid order up from the counter (no wait time).

It’s also easy to order from the “You Pick Two” menu to try a half sandwich and small salad, or a get a full sandwich, which has:

430 calories — not too high, not too low

33 g of protein — a hefty amount to strengthen muscles and fill you up

3.5 g of fat — pretty low

67 g of carbs — on the higher side; watch your snacks

1790 mg of sodium — higher than any other item on this list



Well divas, those are 5 of my favorite Fast Food choices. There are plenty others you can select from. I want to hear from you!! What are some of your Fast Food favorites???

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  • Wanda says:

    Great Fast food options. Thanks for removing any excuse

  • Celestine Jackson says:

    Such helpful hints!!! All of these restaurants are found in most cities!!! I love them all BUT.. since I’ve started eating clean my taste buds have changed. Chick fil la is SO salty to me now!!! Imagine that??!! 😉 Thanks Coach Twy for always being so responsive to our needs and your encouragement!!!

  • Vickie says:

    Thank you so much for posting these options. When I’ve forgotten my lunch, I’ve gotten a Turkey unwich no mayo, no cheese but load it with veggies, from Jimmy Johns

  • Vickie says:

    Thank you so much for posting these options. When I’ve forgotten my lunch, I’ve gotten a Turkey unwich no mayo, no cheese but load it with veggies, from Jimmy Johns.

  • Amy Burrell says:

    Great information. I found it to be very helpful while on the go and unable to eat meal prepped meals.

  • Barbara Jones says:

    Thank you for the fast food tips. I usually stop by Backyard Burgers an grab a low carb turkey burger wrapped in leaf lettuce and veggie.

  • Richelle Crook says:

    Great information! I will know what to order and where to go now for healthier food options when I am on the go.

  • Wennifer Cameron says:

    Thanks for the options. I keep vega protein and a shaker for the days I forget and leave my meals . I now know what I can get at Subway . I’m always scared to eat out now, lol. Don’t want to jeopardize my gains.

  • Lanicia says:

    Absolutely love this information! It is much needed. We are about to embark on a road trip for two weeks and a volleyball tournament soon and I need all ideas I can get. I try to prep and keep a few things with me but it helps to have a healthy go-to on the road!

  • LaQueisa says:

    Thanks for sharing. I live around a lot of fast food chains. My two favorite healthy options are Chic Fil A grilled market salad and Chipotle burrito bowl as you described above but I normally ask for extra corn and fajitas veggies. I found that a lot of the wraps in fast food chains are high in sodium.

  • Tamika says:

    Thank you so much for this info. This is actually me this week. I did not prep and now I feel so lost. I’m still eating right…sort of 😔 but it’s nothing like if I had been prepared. Also, I’m spending much more money this week. But again, thank you. This is helpful as usual.

  • Bridgitte' says:

    As always, this is some great information! However, I’d like to point out that I believe participation in the FFF Divahood helps you develop a mindset that will allow you to go into any carryout/restaurant setting and choose healthy options. You learn about the foods to steer away from and why.

    Yep, we all fall off the wagon BUT I honestly believe the FFF divas don’t fall as hard as they used to because they are better informed. Knowledge is power! Get you some!!!

  • Nornette Jacobs says:

    FFF did it again! So, so helpful! Thanks!❤️

  • Danielle says:

    This is a great article. Swapping is key! When you have to eat fast food for lunch make sure dinner is on point. Always drink water and get dressings on the side are some tips u follow too. Panera has a chicken avocado sandwich that’s awesome too.

  • Michele Dean says:

    Nicole this helps out a lot thank you so much for this !!

  • Terri says:

    being obedient!
    Good morning/afternoon Coahes. i must say i struggle to loose weight on the meal prep due to ither circumstances, yet consistency PAYS…. i love the meal prep for me. i have lost some weight now and inches as always but More inches on the waist. still singing “He’s able”

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