This massive list below contains my top choices for macro-friendly items from the main fast food restaurants in America. I spent quite some time sifting through every single fast food menu. I'm sure there are other macro-friendly items for each restaurant but these are my top picks based on lowest carb/fat and highest protein options that actually sound like they taste good. Feel free to comment or email me if you see one of your favorite restaurants or menu items not on this list and I'll add it! I'd love for this list to grow and be refined by you guys!
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. ;)
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. ;)
A FEW NOTES: I am including main menu type items for the most part. Obviously side items like apple slices and yogurt will have low calories and can easily be fit, but I'm assuming things like that are common knowledge. Most salads listed do not include dressing unless specified. I recommend Bolthouse Farms dressings (ranch and cilantro avocado are my personal favs); best macros and flavor of dressings I've ever had. Walden farms 0 calorie thousand is aight if you're on crazy low macros. Just some personal recommendations.
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.
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.
Latest update: 7/28/2018
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
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