Sophie Bennett
Four dietitians told Insider that they would opt for chicken-based meals when eating at McDonald's. Alix Turoff, Nichola Ludlam-Raine, and two other qualified nutrition professionals shared their go-to orders for a high-protein meal at the fast-food chain. While their specific choices varied, chicken was a common theme throughout, highlighting its versatility and nutritional value.
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What You'll Learn
Alix Turoff's McDonald's order
Alix Turoff, a registered dietitian, told Insider that there are options for ordering a high-protein, balanced meal at McDonald's. She recommended the Deluxe Crispy Chicken Sandwich without mayonnaise for a quick on-the-go meal. This sandwich has 430 calories, 15 grams of fat, 48 grams of carbs, and 27 grams of protein. While Turoff acknowledged that adding vegetables would increase the fiber content, she recognised that this particular option could "definitely work" for those seeking a convenient and nutritious meal.
For breakfast, Turoff suggested ordering an Egg McMuffin with a packet of apple slices. This combination provides 325 calories, 13 grams of fat, 34 grams of carbs, and 17 grams of protein. This meal aligns with the recommended daily protein intake for US adults, which is 0.8 grams of protein per kilogram of body weight. However, active individuals may require more protein to support muscle growth and repair.
Turoff's recommendations demonstrate that it is possible to make nutritious choices even when dining at fast-food restaurants. While fast food can be high in fat, salt, and processing, nutritionists emphasise that occasional indulgences won't significantly impact overall fitness if the rest of the diet is generally healthy. This flexibility is reflected in the "80/20" rule suggested by sports nutrition professionals, which encourages individuals to make nutritious food choices 80% of the time while allowing for guilt-free enjoyment of their favourite treats 20% of the time.
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Nichola Ludlam-Raine's chicken McNuggets
Nichola Ludlam-Raine, a dietitian, recommends chicken-based meals from McDonald's for a high-protein option. Specifically, she suggests ordering six Chicken McNuggets, which provide a filling protein option with 735 calories, 36 grams of fat, 86 grams of carbs, and 19 grams of protein. Ludlam-Raine also recommends adding a packet of apple slices to the meal to increase the fibre and vitamin content, as well as a Diet Coke or water to drink.
If she were feeling hungrier, Ludlam-Raine suggests opting for the McChicken Sandwich, which has similar nutritional values. She also recommends including fries as a side, stating that "it would be rude not to." This meal combination provides a balanced approach, ensuring sufficient protein intake while also addressing an individual's cravings for fast food.
Chicken McNuggets, as recommended by Nichola Ludlam-Raine, offer a convenient and tasty option for those seeking a protein boost. The addition of apple slices contributes to the recommended daily fruit and vegetable intake, making the meal more nutritionally balanced. Moreover, the choice of Diet Coke or water as a beverage helps to manage the overall calorie count of the meal.
In summary, Nichola Ludlam-Raine's suggestion of Chicken McNuggets from McDonald's serves as a practical solution for individuals seeking a quick, protein-rich meal. The inclusion of apple slices and a diet beverage helps to round out the nutritional profile, making it a more well-rounded choice. This option demonstrates that fast food can be incorporated into one's diet in a balanced manner, especially when paired with healthier sides and drink options.
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High-protein meals at KFC
While KFC is not generally associated with healthy food, it is possible to get a nutritious meal with a good amount of protein from there. Three nutrition experts shared with Insider what they would order for a high-protein meal at KFC.
Registered dietitian Alix Turoff recommended the Kentucky Grilled Chicken as a high-protein option. One Kentucky Grilled Chicken Breast has 210 calories, seven grams of fat, zero carbs, and 38 grams of protein. She also recommended adding some low-calorie sides, such as corn on the cob (70 calories), green beans (25 calories), or sweet kernel corn (70 calories).
Molloy, the founder of sports nutrition company M2 Performance Nutrition, said he would opt for the Spicy Classic Chicken Sandwich as it has a "decent bit of protein" and is "not brutal on the fat intake." The sandwich contains 620 calories, 33 grams of fat, 49 grams of carbs, and 34 grams of protein. Molloy would pair the sandwich with a diet soda.
While it is best to drink water when dining out, especially with meals high in sodium, there are some healthier drink options besides water. Sobe Lifewater's Yumberry Pomegranate flavor (12 oz) has zero calories, zero grams of fat, zero grams of sugar, and zero grams of protein.
For the healthiest dish at KFC, grilled chicken wings are a good option, delivering 70 calories per wing. KFC's Original Recipe Chicken Wing provides 130 calories, 8 grams of fat, 380 mg of sodium, 3 grams of carbohydrates, zero grams of sugar, and 10 grams of protein.
It is important to note that US adults are advised to eat 0.8 grams of protein per kilogram of body weight per day, but active people may require more to support muscle growth and repair.
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Alix Turoff's Subway recommendations
Alix Turoff, a registered dietitian, has shared her recommendations for ordering high-protein meals at various fast-food restaurants, including Subway. According to Turoff, Subway offers a lot of options for customers to customize their orders based on their taste preferences and nutrition goals.
Grilled Chicken Options:
Turoff suggests choosing grilled chicken as a lean protein option when ordering at Subway. Grilled chicken can be a good choice for those who want to increase their protein intake while keeping calories in check. Here are some specific recommendations:
- Grilled Chicken "No Bready Bowl": This option has 200 calories, 4 grams of fat, 35 grams of protein, and 9 grams of carbohydrates. By skipping the bread, you can focus on the protein and vegetables in your meal.
- Grilled Chicken Salad: For those who want a lighter option, the grilled chicken salad has 130 calories, 3 grams of fat, 19 grams of protein, and 10 grams of carbohydrates. This choice emphasizes vegetables while still providing a good amount of protein.
- 6" Grilled Chicken Sub: If you prefer a more traditional sandwich, the 6" grilled chicken sub is a balanced option with 280 calories, 4 grams of fat, 24 grams of protein, and 40 grams of carbohydrates.
Kentucky Grilled Chicken:
When ordering at KFC, Turoff recommends the Kentucky Grilled Chicken as a high-protein option. While she doesn't provide specific details about the nutritional content, she suggests that it is a better choice compared to some of the other menu items.
Customizable Options at Arby's:
At Arby's, Turoff highlights the ability to customize your order to align with your nutrition goals. She doesn't specify particular menu items but emphasizes that you can choose a size that fits your objectives, whether you're focusing on protein, calories, or other nutritional aspects.
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Nichola Ludlam-Raine's Arby's order
Nichola Ludlam-Raine, a registered dietitian, told Insider that she would order the Crispy Chicken Club Wrap from Arby's. The wrap includes chicken nuggets, bacon, lettuce, tomato, red onion, cheddar cheese, and honey mustard. According to Ludlam-Raine, the wrap provides protein, carbs, and at least one of the five servings of fruit and vegetables recommended daily. She also suggested that leaving out the cheese or bacon could make the meal lower in calories. The Crispy Chicken Club Wrap has 880 calories, 48 grams of protein, 49 grams of fat, and 64 grams of carbs.
Ludlam-Raine's order is one of several suggestions made by dietitians for high-protein meal options at Arby's. Registered dietitian Alix Turoff, for example, noted that there are various options at Arby's that provide a good amount of protein, and customers can choose a size that fits their goals. Turoff recommended the half-pound, which has 610 calories, 48 grams of protein, 30 grams of fat, and 38 grams of carbs, or the Roast Beef Gyro, with 540 calories, 24 grams of protein, 29 grams of fat, and 48 grams of carbs.
Registered nutritionist Vanessa Zingaro also provided her perspective on ordering high-protein meals when eating out. She advised scoping out the menu ahead of time to make choices that align with one's goals and leave one feeling satisfied. At Arby's, Zingaro recommended the Classic Beef 'n Cheddar sandwich, which is roast beef with cheddar cheese sauce and Red Ranch sauce.
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Frequently asked questions
Four dietitians told Insider that they would opt for chicken-based meals when eating out. Alix Turoff, Nichola Ludlam-Raine, and two anonymous dietitians all chose chicken options when asked what they would order from McDonald's for a high-protein meal.
Turoff said she would order the Deluxe Crispy Chicken Sandwich without mayonnaise, which has 430 calories, 15 grams of fat, 48 grams of carbs, and 27 grams of protein. She also recommended adding vegetables to the meal for more fiber. For breakfast, she suggested an Egg McMuffin with apple slices.
Nichola Ludlam-Raine recommended six chicken McNuggets or a McChicken Sandwich with fries and a packet of apple slices. She would drink Diet Coke or water. Nutritionist Graeme Tomlinson recommended 20 chicken McNuggets with large fries and a large Coke Zero.
