Eating Out

If you are self-aware of the things you eat, you can eat out and still hit your fitness goals. Definitely, I think that eating out in moderation is the best way to go, but allowing yourself to have the options of eating out with friends or when travelling is the KEY to being able to sustain and BE CONSISTENT with your diet.


Here are some common fast food restaurants and their food options so you can stay on track with your diet.

Arby'sProteinFatCarbsTotal Calories
Roast Beef Classic Sandwich23g14g35g360
Prime-Cut Chicken Tenders (3)25g17g25g350
Jr Roast Beef Sandwich13g8g22g210
Jr Bacon Cheddar Melt Sandwich17g12g25g280
Chopped Farmhouse Salad with Roast Turkey23g13g8g230
McDonald'sProteinFatsCarbsTotal Calories
Bacon Ranch Salad w/ Grilled Chicken37g14g9g300
Egg White Delight McMuffin18g8g30g250
Southwest Salad w/ Grilled Chicken32g11g26g330
Artisan Grilled Chicken Sandwich32g6g43g360
Vanilla Ice Cream Cone (pretty good pre-workout)5g5g27g170
Chick-Fil-AProteinFatsCarbsTotal Calories
12 count Grilled Nuggets34g5g6g200
Grilled Chicken Sandwich30g5g40g320
Grilled Market Salad20g5g17g330
Asian Salad29g13g29g330
Grilled Chicken Club Sandwich38g14g41g440
Subway (all on white bread and without cheese; additional toppings vary)ProteinFatCarbsTotal Calories
6" Roast Beef24g5g45g320
6" Oven Roasted Chicken23g5g47320
6" Turkey Breast18g3.5g46g280
6" Monterey Chicken Melt28g8g45g360
6" Steak, Egg, white & Cheese28g10g47g390
Panda ExpressProteinFatCarbTotal Calories
Kung Pao Chicken16g19g14g290
Grilled Teriyaki Chicken36g13g8g300
Teriyaki Chicken41g13g14g380
Beef & Broccoli9g7g13g150
Taco BellProteinFatCarbTotal Calories
Cantina Power Chicken Burrito28g19g43g450
Cantina Chicken Power Bowl29g20g49g490
Fresco Soft Chicken Taco10g3.5g16g140
Fresco Style Fiesta Taco Salad without beans or rice23g16g41g400
Fresco Cool Ranch Doritos Locos Taco with Grilled Chicken11g6g12g150

*Anything can be made “Fresco-Style” which reduces the fat by at least 25% by replacing the cheese, creamy sauces, sour cream, and/or guacamole with pico de gallo.

*If you are craving pizza, Lean Cuisine Pizza work for me. The “Deep Dish Three Meat Pizza” is only 390 calories; 22g protein, 9g fat, and 56g of carbohydrates. They also have other types of panini or meal options for people on the go or need a quick snack. You can check it out here.