• Sierra C.

My Top Healthy Fast/Casual Food Orders

With the move and traveling this past month I haven't spent nearly as much time in the kitchen. And although I'm dying to dust off those cobwebs and get back to cooking, I want to show you that it's possible to make good choices and get the nutrients you need while ordering in or eating out as well.


Breaking it down by meal, here are some of my top fast/casual meal choices when I need to order something in a pinch. Check it out!


BREAKFAST

1. Einstein Bros. Bagels -

Order: Spinach, mushroom and swiss egg white sandwich on an ancient grain bagel

Nutrition Facts: 440 calories; Fat: 18g; Carbs: 53g; Protein: 25g

Why Get This: Sneaking veggies into breakfast will keep you feeling full longer

and with 25g protein, this bagel sandwich will nourish and energize you for a long day

ahead.


2. Starbucks -

Order: Classic Oatmeal with sous vide egg white and red pepper bites

Nutrition Facts: Calories: 330; Fat: 9.5g; Carbs: 41g; Protein: 18g

Why Get This: Getting the oatmeal and the egg bites will provide both fiber and

protein. Instead of brown sugar, add the nuts and honey to your oatmeal for a little

sweetness.


LUNCH

1. Chipotle -

Order: Burrito Bowl with ANY Protein (plus black beans, salsa, fajita veggies, and

lettuce)

Nutrition Facts: (with steak as protein choice) 330 calories; Fat 7.5g; Carbs; 33g;

Protein: 30g

Why Get This: Plenty of protein and veggies, this order will save you calories and

keep you feeling full. Skip the tortilla and chips as they are heavy on the fats and

calories and get this instead.


2. Pei Wei -

Order: Small Sweet and Sour Chicken Bowl on Greens

Nutrition Facts: 430 Calories; Fat 18g; Carbs 43g; Protein 24g

Why Get This: Pei Wei isn't known for their healthy food options but they actually do

have plenty. This bowl in particular is really flavorful but still lower in calories.


2. Panera -

Order: You-Pick-Two Avocado BLT and Seasonal Greens Salad

Nutrition Facts: 390 Calories; Fat 20g; Carbs 35g; Protein 18g

Why Get This: Although heavy on the fats, they're mostly from the Avocado. This meal

is wholesome and delicious with proper portions.


DINNER

1. Chick-fil-A -

Order: Grilled Chicken Sandwich

Nutrition Facts: 320 Calories; Fat 6g; Carbs 41g; Protein 28g

Why Get This: Chick-fil-A has plenty of healthy options but this sandwich or the grilled

nuggets are definitely my favorite. Try to skip the sauce and if you get something on

the side, choose salas or fruit.


2. Panera -

Order: Spicy Thai Salad with Chicken

Nutrition Facts: 510 Calories; Fat 22g; Carbs 41g; Protein 25g

Why Get This: Gotta love Panera. Plenty of calories to prevent late-night snacking

and help your body recover overnight with enough protein to promote muscle-building.



Obviously nothing beats a home-cooked meal, but sometimes you won't be able to cook every night and that's okay! Use this post and remember that most restaurants have nutrition calculators or facts on their website so don't be afraid to do some digging. When in doubt, look on MyFitnessPal as well to see if something if the food that you want has been logged before to check the nutrition info. Be mindful of portions and give your body what it needs. You got this!

sweatwithsierra@gmail.com • (321)427-4207 • Miami, FL

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