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I know a lot of people have totally removed fast food and eating out from their diet. I actually have done the opposite. I have found some comfort in the fact that most fast food places post their calorie counts for all the things they sell. I have lost 50 lbs this year and I have eaten out a lot in that time. I thought it would be good to share some of my favorite meals and items. One note, I know that there are other health reasons to avoid a lot of fast food establishments other than just the calorie totals, so don't interpret this as an endorsement nutrition-wise. It is just some advice for people who are trying to stay under their calorie goal for the day.
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McDonald's - I have a McDonald's right by my work and walk there several times a week. I get either Diet Coke or water and skip the fries. I try not to have foods that are "forbidden" as I want to be realistic about making a lifelong change in the way I eat. Saying you will not ever eat something again, doesn't seem realistic. With that said, fries are my trigger food and I have learned to just avoid them. Strangely, I no longer get the urge to order them. So, I normally go with the daily double sandwich. It is a McDouble with lettuce, tomato and mayo. The McDouble has only one slice of cheese as opposed to 2 slices of cheese, so that saves some calories which allows me to put the mayo on the sandwich without increasing the calories too much. That totals 480 calories which is perfect as I try to keep meals to 500 calories or less. It feels indulgent and makes my mouth happy, I get a couple veggies on there and leaves me satisfied. It is also less than $2, so it is cheap as well. Sometimes I will go with their Grilled Artisan Chicken sandwich and add some mayo to it. The chicken is pretty tender and well spiced, I really like it. It is more expensive so most of the time I don't get it unless I have a coupon or I am just in the mood to splurge the extra $1-2. Also, my family will sometimes go to McDonalds and get treats (cookies, shakes, ice cream etc.) after an event or something. A vanilla cone is 240 calories which is that bad if you happen to be on a maintenance day or have budgeted your calories in a way to allow it.
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Taco Bell - Taco Bell actually has lots of options when it comes to staying within a calorie budget. You can normally get several items that total less than 500 in total. You can actually get 3 fresco style tacos for less than 500 calories. What I tend to go for is the chicken quesadilla. It feels like you aren't skimping on anything, you get 4 little triangles of food, it feels cheesy, I like sauce and I feel satisfied when I am done. That has 500 calories. A little over my goal of being less than 500, but it is close enough for me, so I normally go for it.
- Subway - Obvisouly there are lot of options here. Most 6 inch sandwiches are less than 500, you just have to watch what you add to them. You can also do chopped salads which feels like a lot of food for the amount of calories you get. I take that option quite a bit. I also like the steak and cheese sandwich. With cheese and a little mayo and all the veggies you want, you are still under 500 calories and you feel like you ate enough. Obviously, you don't want to get the chips. I have learned to skip those. They just aren't worth the calories for me.
- Bonus: Take out Chinese places tend to have chicken skewers or terriyaki beef on a stick. Each one is about 100 calories and are really tasty. I normally get an order of each and share some with my family. Works pretty well.
What about you guys? What about other restaraunts, what are some hidden menu items that people aren't aware of or have helped you stay on track?
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