Fast food isn’t generally celebrated for its nutritional benefits, but let’s face it—when life gets hectic, convenience often takes the lead. Fortunately, a quick visit to McDonald’s doesn’t have to derail your health or weight loss goals. Surprisingly, McDonald’s has options that can fit into a balanced, calorie-conscious diet.
To help you make better choices, we reached out to dietitians who shared their insights on enjoying your favorite items in moderation. They have highlighted nine suggested orders that can aid your weight loss journey this winter—without sacrificing flavor. Curious about their top picks? Read on to find out more.
Nutritionists Reveal 9 McDonald's Orders That Can Fit Into a Healthy Weight Loss Plan
1. Chicken McNuggets
Chicken McNuggets at McDonald's may not be the lowest-calorie option on the menu since they are fried, but they can still be part of a weight-loss-friendly approach when consumed in moderation. "Yes, the nuggets are fried, but fat provides satiety between meals," Lisa Andrews , MEd, RD, LD, points out.
"This is also a good source of protein, providing 23 grams per serving. Having enough protein in your meals helps manage blood sugar and appetite. Add the nuggets to a McDonald's side salad (15 calories) to make this more of a meal."
2. Filet-O-Fish
Health expert Jenna Hunter says that the Filet-O-Fish, which is made of breaded fish fillet, tartar sauce, and a bun, provides a substantial amount of protein, making it a satisfying choice for those looking to increase their protein intake. Fish is naturally rich in protein and contains essential nutrients such as omega-3 fatty acids, which are beneficial for heart health.
Despite being a protein-rich option, it's essential to note that the Filet-O-Fish also comes with higher levels of sodium and saturated fat due to its breading and tartar sauce, which is why moderation is key. Hunter tells us that this option provides 380 calories and 15g protein. "What many people don’t know is that fast food can be a part of a healthy weight loss journey," she assures us. "McDonalds menu item [like this one] can help lead to a healthy weight loss for people who are wanting to control their meal portions, who dislike cooking but still want something that is lower in calories/high in protein, & for people who need something quick."
3. Hamburger
Sure, hamburgers aren't typically seen as the healthiest food around. But at McDonald's, this menu item makes one of the lowest-calorie options. With approximately 250 calories, the McDonald's hamburger provides a modest yet satisfying meal. While it's crucial to consider the overall nutritional balance, opting for this simple item allows individuals to enjoy the iconic taste of McDonald's without an excessive caloric load.
"For just 250 calories, you also get 13 grams of protein and 2 grams of fiber to help curb your hunger," Andrews elaborates. "The burger is relatively low in fat and sodium compared to other menu items (8 grams fat, 480 mg sodium)."
4. Egg McMuffin
Expert dietitian Krutika Nanavati tells us that an egg McMuffin offers a substantial protein boost for breakfast, thanks to the egg and lean ham. Eggs are renowned for their high-quality protein content, vital for muscle repair and growth, making this sandwich a nutritious option to kickstart the day.
"Starting the day with a high-protein breakfast can kickstart metabolism and reduce the likelihood of overeating later in the day. The protein and whole grain muffin offer sustained energy levels, making it easier to stick to a calorie-restricted diet," she notes. Nanavati seconds this.
"High-protein meals can aid weight loss when part of a balanced diet. Protein promotes muscle maintenance and growth, curbs cravings and snacking, and is more filling than carbs or fats. Choosing grilled over fried and adding vegetables can lower calorie density for easier weight-loss integration," she says.
6. Quarter Pounder Deluxe with Cheese (No Bun)
TikTok creator and dietitian Julie (@ nutritionbyjulie ) says that while McDonalds is not her first go-to option for a healthy meal, there are a couple ways you can customize your order to make it more weight loss-friendly and nutritious. Because the franchise discontinued their salads and grilled options, she says to order "a quarter pounder with cheese deluxe." With the deluxe option, you have the benefit of adding lettuce, onions, and tomatoes. These vegetables will give you some fiber , which is better than none.
"We went with the quarter pounder instead of the regular hamburger because it's going to have 30 grams of protein compared to the regular hamburger that only has 12," Julie notes. The trick comes here, where Julie says she will take out the buns so she can add an order of fries.
"I'm actually going to take off the bun and eat it almost like a salad with the lettuce, tomato, and onion because, frankly, I don't love buns and I'd rather prioritize French fries," she says.
7. Oatmeal With Fruit
Katie Tomaschko , registered dietitian and nutritionist, tells us that "fast food oatmeal can definitely be a healthier choice for breakfast." This, she says is especially true "considering lots of fast-food breakfast items can be loaded with calories, fat and saturated fat, sodium, and process meats and foods."
"Oatmeal on its own is low-calorie, low-fat, low-sodium and low sugar and is a good source of fiber," she notes. Tomaschko goes on: "It's the additives that can be an issue - especially concerning sugar. But there can also be healthy additives - take the McDonald's oatmeal, for instance, which contains fruit. The health benefits of fruit alone far surpass any negatives the meal may have."
8. Apple Slices Instead Of Fries
While their famous fries may be your go-to side at McDonald's, experts suggest opting for the apples instead. These offer a delightful crunch for just 15 calories, making them a healthier alternative. Although the small serving lacks fiber, it contains only 4 grams of carbs.
For a more substantial side, as noted by Melissa Rifkin, MS, RDN, CDN, and Kelsey Hampton Abdullah, MS, RDN, in a recent Eat This, Not That article , it's best to bring a whole apple from home.
9. McDouble With Extra Lettuce And Onion (No Bun)
TikTok creator Josh New, an expert fat loss dietitian & trainer, shared his go-to McDonald’s order that is low in calories and high in protein . He recommends ordering two McDoubles without the buns, with extra lettuce and onions, and a side of Big Mac sauce.
“We take out the bun for this because it saves us 300 calories, and if you take out the ketchup and mustard, that’s another 50 calories less as well. And what we do is ask for Big Mac sauce on the side because we control how much we put onto the burger. If we only use half the portion, that’s roughly 70 calories.” He suggests eating it with your hands like a burger since, essentially, that’s what it is—a healthier, breadless version.
The Bottom Line
It’s a common understanding that fast food is typically not the best choice for your health. However, in the whirlwind of a busy life, convenience often takes precedence. Yet, choosing the drive-thru doesn’t have to derail your health and weight loss aspirations. By opting for protein-rich selections and leaner alternatives from the menu, you can stay on track with your goals and still indulge in an occasional treat.
