Fittron

Fast Food Choices

In today's society, we are not always able to bring our pre-made meals that we intentionally want to bring and eat. We might get stuck in traffic, or stay late at work. Honestly, it seems that something "always comes up". Many of my clients have asked me what to eat for the "fast-paced" lifestyle or "in case of emergency" quick and extremely convenient FAST FOOD options.

As we all know, the BEST way to know exactly what you are putting into your body is by cooking your own food from home. Every time you eat out, you are gambling with hidden, unknown calories. But, if there is NO other alternative and feel that your ONLY choice is to go thru the Drive-Thru, here are my top smart food choices at many different Fast Food Joints........These are basic guidelines. I do have an extended list for clients that I am personally working with!

Arby's

-Roast Chicken Deluxe Sandwich (from the light menu)

-Roast Turkey Deluxe Sandwich (from the light menu)

-Roast Chicken Salad (only 2 tablespoons of salad dressing)

Burger King

-BK Broiler Chicken Sandwich

-Broiled Chicken Salad

Boston Market

-Turkey Carver Sandwich

-Chicken Carver Sandwich

-Turkey Breast or Chicken Breast

**Combined with 1 small side dish:

-Steamed Vegetables

-Garlic and Dill New Potatoes

-Rice Pilaf

-Fruit Salad

-Zucchini Marinara

Hardee's

-Chicken Filet

-Grilled Chicken Salad

Jack In The Box

-Chicken Fajita Pita

-Grilled Chicken Filet Sandwich

-Grilled Teriyaki Bowl (this is 2 meals)

KFC

-Tender Roasted Chicken (white meat, without skin, with small serving of mashed potatoes)

Long John Silver's

-Flavor Baked Fish or Chicken

**combined with 1 small side dish:

-Baked Potato (plain)

-Green Beans

McDonald's

-Grilled Chicken Deluxe

-Grilled Chicken Salad (2 tablespoons of salad dressing)

Subway

-Six-inch Turkey Breast Sub

Taco Bell

-Grilled Chicken Burrito

-Grilled Chicken Soft Taco

Wendy's

-Grilled Chicken Sandwich

-Grilled Chicken Salad

**More tips**

-For all salads, try to limit your salad dressing. These are where the hidden calories are. Some salads have even MORE calories than if you were to eat 2 burgers! No croutons and limited cheese are other rules to stick by!

-For all sandwiches, take half of the bun and throw it away! No one needs to eat that much bread!

-Always ask for NO MAYO! You may always use mustard. It is a great way to spice up the sandwich for GREAT flavor!

-Always watch for sauces. They taste good but that is only because they are high in fat or sugar and always calories! Salsa is always a safe option! Try it on a salad sometime!

-For beverage choice, opt for water of course, but try a regular or decaf coffee for a change... limit the cream and sugar and it is a great way to have a low-calorie beverage instead of a Diet Soda option!

Kavvy's Famous Breakfast Burritos

Breakfast Burritos

Breakfast Burritos

~Makes 2 dozen~

Ingredients:

1 .5lbs Lean Ground Turkey

1 dozen Large Eggs (only use egg white)

1 (26oz) Can 98% Fat Free Cream of Mushroom Soup

2 packs of Whole Wheat Tortillas

1 ~50 count Snack Ziploc Bags (1.15ml)

Brown Turkey in skillet; leave a little pink to avoid over heating later. Place in colander in sink and rinse off access fat. Cook egg whites in skillet. Heat up mushroom soup in microwave (90 seconds). Place all of the above in a large mixing bowl and hand mix thoroughly. Add some garlic powder for additional flavor if desired. Using 1 pack of tortillas at a time, lightly spray each tortilla with water and stack on top of each other on a large plate and heat in microwave~ 90 seconds or until they are soft. Place 1 large spoonful of mixture in one tortilla and wrap like a burrito. After wrapping all the burritos, place individually into snack bags and seal so they are tight. Place sealed burritos into the bags the tortillas came in and place in freezer.

When ready to eat just place one in the microwave still in Ziploc, (open just a little to let air escape while heating) for 2 minutes

BONUS: You can seal it back up and take it with you to eat on-the-go!!!

Per Burrito: ~ 20g Carbohydrates, 17g Protein, 7g Unsaturated Fat, 1g Sat. Fat

** Other option for added Fat intake, 1tsp of Regular ranch dressing for added flavor