Have you ever beat yourself up for eating fast food while trying to lose weight? Sometimes, you find yourself stuck in the car with only a few fast food places open for dinner, or you forget to buy groceries and don’t have much of a choice but to hit up a drive-thru. However, did you know that there are a handful of healthier fast-food menu items that can keep your weight loss on track?
Given all that we know about the preservatives, additives, and other ingredients found in fast food items today, it can seem like there is no way to eat and enjoy them without gaining weight or jeopardizing your weight loss progress. Well, there are a few lighter options that can allow you to satisfy a ‘burger joint’ craving without falling off the wagon.
One of today’s most popular fast food establishments is Wendy’s, as their menu covers a wide variety of favorite American comfort foods, including chicken nuggets, french fries, cheeseburgers, and chili. To some, ordering off the menu at Wendy’s and still managing to lose weight seems impossible, but we spoke to registered dietitians Catherine Gervacio, RDN, and Yaa Boakye, RDN, about nine Wendy’s items you can order and enjoy while on a weight loss journey. Check them out below!
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1. Grilled Chicken Sandwich
Wendy's has always been famous for their chicken sandwiches, even though burgers were their original claim to fame. Catherine Gervacio, a registered dietitian and nutrition consultant with WOWMD, writes that the grilled chicken sandwich, without mayonnaise or sauce, is the "lesser evil" among their sandwiches, as it is "grilled, not fried, which means less fat."
"It gives you lean protein to keep muscles strong and metabolism humming," she continued.
Be sure to ask for no sauce on the sandwich, as it will only add excess calories and fat. Thankfully, Gervacio says it's flavorful on its own!
2. Southwest Avocado Chicken Salad
Some fast-food restaurant salads can be boring, but this one is flavorful and surprisingly packed with healthy fats, thanks to the addition of avocado.
"Avocado gives you healthy fats, and the grilled chicken brings protein to keep you full," explained Gervacio.
To be a little more calorie-conscious, she recommends asking for the dressing that comes with the flavorful salad on the side so customers can add only a small amount instead of the entire serving.
3. Junior Cheeseburger Deluxe
Yes, that's right. You can order a Wendy's Jr. Cheeseburger when you simply feel like you must indulge in your cheap burger cravings.
Yaa Boakye, a registered dietitian, nutritionist, and personal trainer, notes that the smaller burger won't "blow your plans" and that the deluxe adds on extra vegetables like lettuce, tomato, and onion for some extra nutrients and fiber.
Gervacio recommended this item as well but notes that you should order the burger without mayonnaise or sauce, or if you want to lighten up the calories even more, ditch the cheese. Still, a junior cheeseburger deluxe is only approximately 340 calories.
4. Grilled Chicken Wrap
Both Gervacio and Boakye agreed that the tasty wrap is a great on-the-go option for those looking to lose a few pounds, as it contains only around 420 calories and a filling 28 grams of protein.
"It's like a mini sandwich, but lighter," explained Gervacio.
"You get lean protein, some carbs for energy, and it’s also portable."
If you're super busy or on a long road trip and need to drive for hours, you may want to look into this tasty wrap for a quick meal.
5. Apple Pecan Chicken Salad
Similar to the aforementioned savory salad, the apple pecan salad is a fiber-rich meal that can also help satisfy a sweet tooth.
"It's got greens, fruit, nuts, and grilled chicken, which is a nice balance of fiber, healthy fats, and protein," noted Gervacio. "Just go easy on the dressing, or use half the packet to reduce calories. This can be a one-dish meal on its own."
6. Small Order Of Chili
Wendy's is famous for their hot and tasty chili, which they make using leftover hamburger meat. It's a fun way to switch up your usual fast food order, consisting of chicken nuggets and a burger. Plus, it includes beans, which are considered a superfood by most health experts.
Boakye suggests skipping the addition of melted cheddar cheese as well as leaving the crackers they give you on the side alone. Without those additives, it's a protein-packed "cozy and hearty" meal, which she notes "stays with you" by keeping you fuller for longer.
7. Classic Bacon, Egg & Cheese English Muffin
Oftentimes, 'healthy' fast food menu lists or stories forget to mention breakfast foods but don't worry, we've got you. Sometimes, you have to eat breakfast on the road, and Wendy's happens to have a tasty breakfast menu with a filling option, which is the classic bacon, egg, and cheese sandwich on an English muffin.
"This is a good choice, only if you skip the sides and ask for no butter," noted Gervacio. "[It's] a lighter breakfast option than many other fast food breakfasts, and you get protein and fat to keep you full."
8. Oatmeal Bar
Another breakfast option from Wendy's that won't hinder your weight loss journey is their oatmeal bar. While it may not be a full-blown meal, it makes a great snack food or lighter breakfast choice that Gervacio says is "better" for you than cookies and french fries.
The oatmeal bar, while it may contain some added sugar, includes whole grains and fiber, which will give you some added energy and nutritional benefits than other menu options.
9. Parmesan Caesar Salad
If you're an absolute sucker for a Caesar salad and are desperate to get one on the road, Wendy's does have a tasty parmesan Caesar salad that, according to Boakye, packs a "solid protein punch." However, you'll want to keep the dressing on the side and add only a small amount of it, as it contains a high amount of fatty oil.
To bulk up the salad and make it even more nutritious, Boakye recommends asking the drive-thru or counter employees if they can add tomato and cucumber to it.
There you have it! Nine tasty Wendy's menu items to order if you're on the road or in need of some quick food during your weight loss journey. Eating these items in moderation will unlikely hinder your progress while satisfying certain cravings.
