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!
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
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
1. Chipotle -
Order: Burrito Bowl with ANY Protein (plus black beans, salsa, fajita veggies, and
Nutrition Facts: (with steak as protein choice) 330 calories; Fat 7.5g; Carbs; 33g;
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.
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!