
This took me lit-ch-rally FOREVER, so I hope you find it helpful! I made it because I hate searching through massive menus trying to find the item with the best macro profile like a needle in a haystack... not to mention they make it IMPOSSIBLE to keep your place on which column in the chart is carb/fat/protein. It can be SO annoying and frustrating. Hopefully this list will make your search for the best IIFYM choices a little less painful. ;)
Also, for those who have been asking, or for anyone unfamiliar with IIFYM - Kcal=calories, C=carbs, F=Fat, P=Protein
Without further ado... here ya go! Enjoy!
- C
The IIFYM Chain and Fast Food Restaurant Master Lists are intellectual property of www.TheMacroExperiment.com. Reproduction, copying, or posting of this list is strictly prohibited.
Arby's
1. Roast Beef Classic Sandwich - 360kcal: 14F/37C/23P
2. Prime-cut Chicken Tenders (3) - 360kcal: 17F/28C/23P
3. Double Roast Beef Sandwich - 510kcal: 24F/38C/38P
4. Turkey Gyro - 470kcal: 20F/48C/25P
5. Chopped Farmhouse Salad w/ Roast Turkey: 230kcal: 13F/8C/23P
Burger King
1. Whopper Jr. Sandwich w/o Mayo - 250kcal: 10F/27C/13P
2. Hamburger - 220kcal: 8F/26C/11P
3. Grilled Chicken Sandwich w/o Mayo - 370kcal: 7F/39C/37P
4. Grilled Chicken Salad - 340kcal: 15F/16C/39P
5. Ice Cream Cup - 170kcal: 4.5F/25C/5P (PREWORKOUT CHOICE! Not quite as delish as McDonalds in my opinion tho)
Chick-Fil-A*
1. 12-count Grilled Nuggets - 210kcal: 5F/3C/38P
2. Grilled Chicken Sandwich - 310kcal: 6F/36C/29P
3. Grilled Market Salad w/ Grilled Nuggets - 350kcal: 14F/27C/31P
4. Grilled Chicken Club Sandwich - 430kcal: 16F/36C/37P
5. Grilled Chicken Cool Wrap - 360kcal: 13F/30C/40P
6. Egg White Chicken Grill - 300kcal: 7F/31C/25P
Chipotle Mexican Grill*
IIFYM-er's dream come true. You can make pretty much anything fit your macros here. ;) If you're on poverty macros I recommend making a salad with double fajita veggies, steak or chicken, and salsa. This restaurant is just a given.
Culver's
1. Grilled Chicken Sandwich - 390kcal: 7F/40C/41P
2. Cranberry Bacon Bleu Salad w/ Grilled Chicken - 360kcal: 13F/14C/44P
3. George's Chili - 300kcal: 13F/26C/17P
4. Oven Roasted Turkey Noodle Soup - 170kcal: 5F/21C/11P
5. Garden Fresco Salad w/ Grilled Chicken - 360kcal: 13F/18C/44P
Firehouse Subs
1. Small Club on a Sub w/ no mayo – 290kcal: 9F/31C/20P
2. Small Hook & Ladder w/ no mayo – 260kcal: 7F/31C/18P
3. Small Turkey Bacon Ranch w/ no mayo – 310kcal: 13F/29C/20P
4. Chopped Salad w/ Grilled Chicken w/ no dressing – 260kcal: 8F/15C/34P
5. Chopped Salad w/ Turkey and Grilled Chicken w/ no dressing – 350kcal: 9F/20C/52P
Hardee's/Carls Jr.
1. Regular Roast Beef Sandwich - 310kcal: 14F/28C/18P
2. "Low Carb It" Charbroiled Chicken Club Sandwich w/o mayo - 210kcal: 7F/13C/24P
3. "Trim It" Charbroiled BBQ Chicken Sandwich - 190kcal: 3.5F/24C/18P
4. "Trim It" Frisco Breakfast Sandwich - 360kcal: 11F/44C/19P
5. "Trim It" Big Hot Ham Sandwich - 290kcal: 6F/31C/26P
In-N-Out
1. Hamburger w/ Protein Style Bun - 240kcal: 17F/11C/13P
2. Hamburger w/ must & ketchup instead of spread - 310kcal: 10F/41C/16P
3. Cheeseburger w/ Protein Style Bun - 330kcal: 25F/11C/18P
4. Cheeseburger w/ must & ketchup instead of spread - 400kcal: 18F/41C/22P
5. Double Double w/ must & ketchup instead of spread - 590kcal: 32F/41C/37P
Jack in the Box
1. Grilled Chicken Fajita Pita – 350kcal: 12F/36C/24P
2. Grilled Chicken Salad – 348kcal: 15F/26C/35P
3. Breakfast Jack – 350kcal: 18F/30C/16P
4. Chicken Club Salad w/ Grilled Chicken Strips – 348kcal: 15F/26C/35P
5. Southwest Salad w/ Grilled Chicken Strips – 348kcal: 15F/26C/35P
Kentucky Fried Chicken
1. Original Recipe Chicken Breast - 390kcal: 21F/11C/39P
2. Kentucky Grilled Chicken Thigh - 150kcal: 9F/0C/17P
3. Kentucky Grilled Chicken Breast - 210kcal: 7F/0C/38P
4. Kentucky Grilled Chicken Drumstick - 80kcal: 4F/0C/11P
5. Kentucky Grilled Chicken Wing - 70kcal: 3F/0C/9P
Krystal Burger
Note: For the most part macros are pretty bad overall here.
1. Krystal Chik - 280kcal: 16F/23C/12P
2. Low Carb Scrambler with Bacon - 300kcal: 23F/3C/20P
3. Original Krystal - 130kcal: 6F/15C/6P
4. 3 Egg Breakfast w/ Bacon & Toast - 330kcal: 19F/16C/22P
5. Soft Serve Cup - 240kcal: 8F/36C/5P
McDonald's
1. Bacon Ranch Salad w/ Grilled Chicken - 320kcal: 14F/9C/42P
2. Egg White Delight McMuffin - 260kcal: 8F/29C/16P
3. Southwest Salad w/ Grilled Chicken - 350kcal: 11F/27C/37P
4. Artisan Grilled Chicken Sandwich- 380kcal: 7F/44C/37P
5. Vanilla Ice Cream Cone - 200kcal: 5F/32C/5P (BEST PREWORKOUT EVER)
Check out their nutrition calculator to further customize order possibilities.
Moe's Southwest Grill
See Chipotle Mexican Grill. Same deal -- everything is customizable to fit your macro needs.
Panda Express
1. Kung Pao Chicken - 290kcal: 19F/14C/16P
2. Grilled Teriyaki Chicken - 300kcal: 13F/8C/36P
3. Grilled Asian Chicken - 300kcal: 13F/8C/36P
4. Teriyaki Chicken - 380kcal: 13F/14C/41P
5. Broccoli Beef - 150kcal: 7F/13C/9P
Popeyes Chicken & Biscuits
1. Blackened Chicken Tenders (3) - 170kcal: 2F/2C/26P
2. Blackened BBQ Chicken Po' Boy - 340kcal: 7F/49C/24P
3. Mild Chicken Leg - 160kcal: 9F/5C/14P
4. Spicy Chicken Leg - 170kcal: 10F/5C/13P
5. Blackened Chicken Tenders (5) - 283kcal: 3F/3C/43P
Qdoba Mexican Grill
See Chipotle Mexican Grill. Same deal -- everything is customizable to fit your macro needs.
Quiznos
1. Ham Egg & Cheddar Grilled Sammie - 330kcal: 16F/36C/19P
2. 4" Black Angus Steak w/o cheese or dressing - 255kcal: 4.5F/35C/16P
3. Large Honey Mustard Chicken Salad w/o dressing - 290kcal: 16F/14C/32P
4. Large Chef Salad w/o dressing - 310kcal: 16/14C/32P
5. Large BBQ Ranch Salad w/o dressing - 270kcal: 10F/15C/34P
Sonic Drive-In
Note: For the most part macros are pretty bad overall here.
1. Jr Burger - 330kcal: 16F/32C/15P
2. Chicken Strips Kids Meal - 230kcal: 11F/18C/15P
3. Classic Grilled Chicken Sandwich - 480kcal: 22F/39C/32P
4. Grilled Chicken Wrap - 420kcal: 14F/41C/30P
5. Vanilla Cone - 240kcal 12F/30C/4P (only mentioning for pre workout carbs :P)
Subway*
Note: Most all of their salads are extremely macro-friendly so I won't even bother listing those.
1. 6" Roast Beef - 320kcal: 5F/45C/25P
2. 6" Oven Roasted Chicken - 320kcal: 5F/45C/23P
3. 6" Turkey Breast - 280kcal: 3.5F/46C/18P
4. 6" Rotisserie Chicken - 350kcal: 6F/45C/29P
5. 6" Steak, Egg White & Cheese - 450kcal: 18F/45C/28P
Taco Bell
Note: Taco Bell has many small items like tacos for around 150kcal, which can easily be fit into anyone's macros. There are so many of these items that I won't list all of them, just the lowest calorie highest protein.
1. Breakfast Soft Taco w/ egg & cheese - 170kcal: 9F/15C/7P
2. Grilled Steak Soft Taco - 200kcal: 10F/17C/12P
3. Fresco Soft Steak Taco - 140kcal: 4F/17C/10P
4. Fresco Soft Chicken Taco - 150kcal: 6F/16C/9P
5. Chicken Power Bowl w/o avocado ranch, rice, guacamole - 260kcal: 10F/17C/24P
Wendy's
1. Full Size Apple Pecan Chicken Salad w/o dressing - 350kcal: 11F/28C/35P
3. Large Chili - 250kcal: 7F/23C/23P
4. Jr. Cheeseburger - 280kcal: 13F/25C/16P
5. Grilled Chicken Sandwich - 370kcal: 10F/38C/34P
6. Grilled Chicken Wrap - 270kcal: 10F/24C/20P
Whataburger
1. Whataburger Jr - 310kcal: 11F/37C/14P
2. Grilled Chicken Sandwich - 430kcal: 13F/45C/32P
3. Apple Cranberry Salad w/ low fat vinegrette - 390kcal: 13F/39C/34P
4. Grilled Chicken Side Salad - 290kcal: 12F/12C/34P
5. Chicken Fajita Taco - 340kcal: 11F/31C/29P
White Castle
1. Original Slider - 140kcal: 6F/13C/7P
2. Grilled Chicken Slider - 180kcal: 7F/13C/15P
3. Plain Veggie Slider - 150kcal: 5F/20C/5P
4. Egg & Cheese Breakfast Slider - 160kcal: 7F/13C/9P
5. Egg & Hamburger Breakfast Slider - 190kcal: 11F/12C/12P
Zaxby's
1. Grilled Chicken House Salad w/o toast, fried onions, dressing - 308kcal: 12.5F/9C/40P
2. Grilled Chicken Caesar Salad w/o dressing - 540kcal: 24.5F/31C/49P
3. The Blue Blackened w/o toast, friend onions dressing - 336kcal: 12.5F/14C/42P
4. Buffalo Fingers (4) w/o sauce - 400kcal: 19F/14C/45P
5. Chicken Salad Zalad w/o toast - 260kcal: 17F/10C/17P