Navigating fast-food menus while trying to lose weight can be challenging, but with the right knowledge and choices, it’s possible to enjoy meals from popular chains like McDonald’s without compromising your health goals. By making informed selections and opting for nutrient-dense options instead of high calorie ones, you can create satisfying meals that support weight loss and overall well-being.
We spoke with Krutika Nanavati, a registered dietitian and nutritionist, and registered dietitian Jenna Hunter, to learn about two healthy McDonald’s orders you can eat and still lose weight. They revealed that an egg McMuffin and Fillet-O-Fish are the ones to order the next time you visit the fast food chain.
Egg McMuffin
Nanavati states that an egg McMuffin offers a substantial protein boost for breakfast, combining protein from 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 highlights.
Nanavati elaborates further and says, "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."
She notes how opting for grilled options instead of fried ones and incorporating a variety of vegetables into your meals can reduce calorie density, facilitating smoother integration into weight-loss efforts.
Fillet-O-Fish
Comprising a breaded fish filet, tartar sauce, and a soft bun, the Fillet-O-Fish provides a substantial amount of protein, making it a satisfying choice for those looking to order something healthier.
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 Fillet-O-Fish may also be accompanied by higher levels of sodium and saturated fat due to its breading and tartar sauce, which is why moderation is key.
Hunter reveals that this option provides 380 calories and 15g protein. She says, "What many people don’t know is that fast food can be a part of a healthy weight loss journey. These McDonald's menu items can help lead to healthy weight loss for people who want to control their meal portions, who dislike cooking but still want something that is lower in calories/high in protein, and for people who need something quick."
Discover more health-conscious McDonald's menu options by clicking here.
