2025 Best Fast Food Picks: A Comprehensive Guide by Registered Dietitians

Spinach And Egg White Omelette Bites | 2 Omelette Bites | Breakfast Or Snack
Tim Horton’s took these omelette bites off their menu several years ago but brought them back again due to popular demand! They are a great high-protein, low-carb option to get your day started, or to provide you with an afternoon energy boost.
Ingredients: Spinach, egg whites, milk, cheese
*nutrition information is for 2 omelette bites

• Calories: 130 cal
• Fat: 6g
• Carbs: 6g
• Fibre: 1 g
• Sugars: 1 g
• Protein: 13 g
• Sodium: 410 mg

Egg & Cheese Breakfast Sandwich On An English Muffin | Breakfast
Not only is this breakfast sandwich a classic at Tim Hortons but it is also one of the restaurant’s healthier options. This lower-calorie sandwich is packed with protein, without the saturated fat and sodium in bacon and sausage!
Ingredients: English muffin, egg, processed cheese

• Calories: 270 cal
• Fat: 12 g (5 g saturated fat)
• Carbs: 27 g
• Fibre: 1 g
• Sugar: 3 g
• Protein: 14 g
• Sodium: 500 mg

Protein Latte | Small
Tim Hortons has launched a new Protein Coffee line in Canada, designed for health-conscious consumers who want to boost their protein intake while enjoying their favourite coffee drinks. These beverages are made with a lactose-free, high-protein Canadian dairy beverage that delivers twice the protein of regular milk, along with essential nutrients. The Protein Latte, in particular, offers a smooth balance of espresso and creamy milk with a nutritious edge.

• Calories: 110 cal
• Fat: 4 g (2 g saturated fat)
• Carbs: 6 g
• Fibre: 0 g
• Sugar: 6 g
• Protein: 13 g
• Sodium: 50 mg

Classic Chicken Wrap w/ Slow Cooked Chicken | Lunch

This wrap is great if you are looking for a lighter lunch option at Tim Hortons. If you want to further reduce the calorie and fat content of this meal, ask for light mayonnaise, or skip it all together

Ingredients: white flour tortilla, slow-cooked chicken, lettuce tomatoes, mayonnaise

• Calories: 380 cal
• Fat: 17 g (3 g saturated fat)
• Carbs: 36 g
• Fibre: 2 g
• Sugars: 3 g
• Protein: 34 g
• Sodium: 660 mg

Sweet Potato And Black Bean Chilli | Lunch
This chilli from Farm Boy is high in fibre and protein! It also contains the superfood of sweet potato, a low-glycemic index carbohydrate, which means it will keep you full and prevent your blood sugar from spiking. Sweet potato contains a high amount of beta-carotene, which your body can convert to vitamin A. So don’t miss out on the delicious chilli packed with nutrients!
Ingredients: Tomatoes, sweet potatoes, black beans, water, carrots, onions, cilantro, sunflower oil, ancho chilli pepper powder, garlic powder, cumin, sea salt, cayenne pepper.

• Calories: 490 cal
• Fat: 9.5 g (1.1 g saturated fat)
• Carbs: 90 g
• Sugar: 13.6 g
• Fibre: 16.3 g
• Protein: 16.3 g
• Sodium: 925 mg

Blackened Chicken Bowl | Lunch Or Dinner
A hearty and balanced meal option that combines bold flavours with nutrient-dense ingredients. Featuring tender chicken seasoned with smoky blackened spices, this bowl is paired with wholesome grains and fresh vegetables for a satisfying mix of protein, fibre, and complex carbs. The blend of flavours makes it both filling and energizing, while the inclusion of vegetables adds color, crunch, and important vitamins. It’s a convenient grab-and-go choice for a quick lunch or dinner that doesn’t compromise on taste or nutrition.
Ingredients: Chicken breast, basmati rice, broccoli, farm boy lemon garlic dressing, black beans, green peppers, orange peppers, red peppers, cajun style seasoning

• Calories: 460 cal
• Fat: 25 g (4g saturated fat)
• Carbs: 33 g
• Sugars: 1 g
• Fibre: 4 g
• Protein: 26 g
• Sodium: 730 mg

Garden Fresh Bistro Box | Snack
If you are looking for a light, healthier snack option, this bistro box is a great choice. With half the box made up of tomatoes and cucumbers, a quarter filled with an edamame and spinach dip to provide protein, and crackers to top it off, this snack lines up reasonably well with Canada’s Food Guide recommendations (although we do wish the crackers were whole grain!)
Ingredients: Tomatoes, cucumbers, spicy edamame kale dip, garlic-baked pita chips, canola oil, kale, lemon juice, jalapeno peppers, salt, garlic, pepper, olive oil

• Calories: 240 cal
• Fat: 16 g (1.5 g saturated fat)
• Carbs: 20 g
• Sugar: 4 g
• Fibre: 3 g
• Protein: 6 g
• Sodium: 590 mg

Farm Boy Beverages:

For a caffeinated pick-me-up, grab a can of flavoured Nitro Cold Brew, with only 10 kcal, 2 g of carbs and no sugar per can. On the other hand, if you typically like a glass of iced tea to quench your thirst, give Farm Boy’s low-calorie cold brew herbal teas a try. A can of their Peach Hibiscus flavoured cold brew tea contains only 30 calories and 6 grams of sugar per can – a much healthier option than a bottle of Nestea!

Rolled Steel-cut Oatmeal paired with Egg White & Roasted Red Pepper Egg Bites  | Breakfast
Oatmeal is an excellent breakfast option. It is an excellent source of soluble fibre, which can help with constipation, lower blood cholesterol, control blood sugar levels, and keep you feeling full longer. Oatmeal also has a low-glycemic index, so won’t cause spikes in blood sugar after being digested and absorbed by the body.
Ingredients:
Oatmeal: Oats (Rolled and steel-cut), whole grain oat flour, salt, calcium carbonate, guar gum.
Egg Bites: Liquid Egg Whites, cottage cheese, red bell pepper, rice starch, flavoured butter, spinach, canola oil, feta cheese, green onion, salt, hot sauce

• Calories: 330 cal
• Fat: 10.5 g
• Carbs: 39 g
• Protein: 17 g
• Sodium: 595 mg

Spinach, Feta and Cage Free Egg White Wrap | Breakfast
Wrapped in a soft whole-wheat tortilla, it’s filled with fluffy cage-free egg whites, sautéed spinach, sun-dried tomatoes, and tangy feta cheese. This savoury combination delivers a satisfying balance of protein and fibre to help keep you full and energized throughout the day.
Ingredients: Croissant, ham, cheese.

• Calories: 290 cal
• Fat: 8 g (3.5 g saturated fat)
• Carbs: 34 g
• Sugars: 5 g
• Fibre: 1 g
• Protein: 20 g
• Sodium: 840 mg

Tomato and Mozzarella on Focaccia | Lunch
A simple yet flavourful vegetarian sandwich option at Starbucks. It features creamy mozzarella cheese, roasted tomatoes, and basil pesto layered on soft, herbed focaccia bread. Toasted for warmth and texture, this sandwich offers a classic Italian-inspired flavour profile in a convenient, handheld option. It’s a satisfying choice for a light lunch or snack, pairing well with a coffee or tea.                                                                                                                                                                                                                                                        Ingredients: Focaccia roll, mozzarella cheese, roasted tomatoes, basil pesto, spinach

• Calories: 380 cal
• Fat: 13 g (5 g saturated fat)
• Protein: 17 g
• Carbs: 48 g
• Fibre: 3g
• Sugars: 2 g
• Sodium: 770 mg

Turkey, Provolone, and Pesto on Ciabatta | Lunch
The Turkey, Provolone & Pesto on Ciabatta is a savoury Starbucks classic that brings together fresh, bold flavours in every bite. Layers of sliced roasted turkey and creamy provolone cheese are paired with a vibrant basil pesto, then served on a rustic ciabatta roll. The bread is lightly toasted, giving it a crisp outside and soft, airy inside that holds the rich fillings perfectly. Hearty yet balanced, this sandwich delivers a mix of protein, creamy cheese, and zesty herbs.                                                                                        Ingredients: Ciabatta roll, turkey breast, provolone cheese, basil pesto, roasted red peppers

• Calories: 520 cal
• Fat: 18 g
• Protein: 33 g
• Carbs: 53 g
• Fibre: 4g
• Sugars: 3 g
• Sodium: 1200 mg

Starbucks Artisan Charcuterie Box | Snack Or Lunch
This charcuterie box is perfect for days when you don’t have time to grab lunch. You can grab this box and keep it in your fridge for when hunger strikes! With 15 g of protein, this high-flavour, high-protein box is perfect for a quick lunch at your desk that will also keep you satiated and satisfied.
Ingredients: Pork Salami, Fontinello Cheese, White wine breadsticks.

• Calories: 260 cal
• Fat: 16 g
• Carbs: 13 g
• Fibre: 0g
• Sugar: 1 g
• Protein: 14 g
• Sodium: 580 mg

Egg McMuffin With Cheese | Breakfast
This lower-calorie, protein-packed sandwich is one of the healthier options at McDonald’s. If you are in a hurry, instead of skipping breakfast, this is a convenient alternative to fuel your morning. Be sure to skip the ham and sausage (high in sodium and saturated fat) and consider adding a plain green tea or coffee on the side for an extra boost.
Ingredients: English muffin, large egg, cheddar cheese, liquid vegetable and dairy fat blend

• Calories: 295 cal
• Fat: 14 g (5 g saturated fat)
• Carbs: 27 g
• Sugars: 2.6 g
• Fibre: 1.8 g
• Protein: 15 g
• Carbs: 27 g
• Sodium: 426 mg

McDonald’s: Ranch Snack Wrap With Grilled Chicken | Lunch Or Snack
When hunger strikes through a busy day, this wrap from McDonald’s is a fast healthy way to curb that! It is high in protein, lower in calories and delicious! Pair it with a side of pineapple or mango chunks (not included), to make this a balanced lunch meal.
Ingredients: Grilled Chicken Breast, Whole-wheat Tortilla, Shredded iceberg lettuce, Ranch Sauce, Processed Cheese Slice.

• Calories: 260 cal
• Fat: 11 g (4.5 g saturated)
• Carbs: 22 g
• Fibre: 1 g
• Sugar: 1 g
• Protein: 18 g
• Sodium: 420 mg

If you think that Booster Juice only serves smoothies, you’re wrong! If you find yourself in this restaurant looking for something to eat, consider ordering one of the following options, rather than relying on a smoothie to fill your belly. The increased protein and minimal amounts of sugar mean that these meals will fill you up and keep you feeling full without a subsequent blood sugar crash. If you feel like a sweet beverage to go along with your meal, consider a Berry or Mango Teazer – they contain fewer calories and significantly less sugar than a snack-size smoothie.

Egg White and Cheese Wrap | Breakfast
Get your morning moving with this Egg White & Cheese Wrap, a light yet flavourful breakfast option that’s perfectly suited for on-the-go days. Crafted with fluffy egg whites, creamy Monterey Jack cheese, and a tangy touch of salsa, this wrap brings a savoury twist wrapped in simplicity.
Ingredients: Wrap, egg whites, Monterey Jack cheese, salsa

• Calories: 260 cal
• Fat: 8 g (3 g saturated fat)
• Carbs: 32 g
• Fibre: 0g
• Sugar: 2 g
• Protein: 14 g

Chicken Quesadilla Wrap | Lunch

The Booster Juice chicken quesadilla wrap is described as a fiesta in every bite, packed with grilled chicken, Monterey Jack cheese, salsa, and a zesty blend of peppers and onions. This combination provides a savoury and mildly spicy flavour profile, wrapped for easy enjoyment. The wrap offers a balanced portion of protein, melty cheese, and tangy salsa with each bite, making it a satisfying meal choice.
Ingredients: Grilled chicken, Monterey Jack cheese, mixed peppers, red onions, whole wheat tortilla wrap

• Calories: 360 cal
• Fat: 10 g (3.5 g saturated)
• Carbs: 36 g
• Sugar: 2 g
• Fibre: 0 g
• Protein: 31 g

Jr. Cheeseburger | Lunch or Dinner
Sometimes, you might just want to sink your teeth into a traditional beef burger. Fortunately, Harvey’s junior-sized burgers will give you the taste you crave without blowing your nutrition plan! This Jr. Cheeseburger is made with a smaller beef patty, providing 13 grams of protein to maintain muscle synthesis, while the cheese provides calcium to help keep your bones strong. Top this burger with all the fresh veggies you want, and try a bit of garlic dill sauce to add flavour with minimal additional calories. Pair your burger with a side salad for a satisfying meal you can feel good about.
Ingredients: Burger: Burger bun, beef patty, sliced processed cheese.

• Calories: 300 cal
• Fat: 15 g (5 g saturated)
• Carbs: 29 g
• Sugar: 3 g
• Fibre: 1 g
• Protein: 13 g
• Sodium: 740 mg

*Nutrition info for burger is for bun, beef patty, and cheese ONLY. Fresh veggie toppings will add minimal calories and won’t drastically alter the nutrition profile. Add an additional 15 calories if ordered with garlic dill sauce.
*To further reduce sodium and fat intake, try a Jr. Burger without the cheese. With only 250 calories, 27 grams of carbs, and 10 grams of protein, this option can also make a good mid-afternoon snack.

Grilled Nuggets With BBQ Sauce And Side Salad (NO Crispy Peppers) With Balsamic Dressing | Lunch or Dinner
When you think “healthy”, Chick-fil-A likely isn’t the first restaurant to come to mind. Surprisingly, however, this new-to-Canada chain offers several lighter-fare options that make it possible to eat on-the-go without having to give up your nutrition goals. For example, grilled chicken nuggets can be paired with a side salad for a low-carb meal that will still fill you up. Be sure to choose a lower-calorie sauce, such as BBQ or Sweet and Spicy Sriracha, for dipping your nuggets. To lower the fat and sodium content of this meal, ask for a salad with no cheese.
Ingredients: chicken, BBQ sauce, lettuce, grape tomatoes, Monterey jack and cheddar cheese
*Nutrition info is for 8-ct nuggets

• Calories: 130 cal
• Fat: 3 g (0.5 g saturated fat)
• Carbs: 1 g
• Sugars: 1 g
• Fibre: 0 g
• Protein 25 g
• Sodium: 440 mg

Grilled Chicken Sandwich | Lunch or Dinner
If you think all chicken sandwiches taste the same, think again! The grilled chicken breast in this sandwich is lemon-herb marinated and served with a low-calorie honey garlic sauce for extra flavour. To further reduce calories, you even have the option to ask for a lettuce wrap to replace the multigrain brioche bun.
Ingredients: Multigrain brioche bun, lemon-herb marinated grilled chicken breast, lettuce, tomatoes, honey-roasted BBQ sauce

• Calories: 390 cal
• Fat: 11 g (2.5 g saturated)
• Carbs: 45 g
• Sugars: 11 g
• Fibre: 3 g
• Protein: 28 g
• Sodium: 765 mg

Original Small Chicken Shawarma Wrap, With Small Fattoush Salad | Lunch Or Dinner
If you’ve heard of the Mediterranean diet, you might think that ordering from a Mediterranean fast-food restaurant is healthy. Unfortunately, this is not often the case; however, you can feel good as you enjoy this Lebanese-style meal, as it contains minimal fat and added sugars. Be sure to ask for the salad dressing on the side!
Ingredients: Shawarma – fire-roasted chicken, garlic, tahini, pickles, pomegranate molasses, parsley. Fattoush Salad – lettuce, tomatoes, cucumbers, carrots, cabbage, fattoush dressing

• Calories: 539 cal,
• Fat: 28 g (3 g saturated fat)
• Carbs: 40 g
• Sugars: 5 g
• Fibre: 3 g
• Protein: 27 g
• Sodium: 701 mg

½ Box Dan Dan With Brown Rice And Tofu | Lunch or Dinner
If you’re craving something extra spicy, this meal from Wok Box has you covered – the fiery hot chilli sauce this dish is made with is HOT! Dan Dan is usually made with noodles, but you can swap them out for brown rice to increase the meal’s nutritional value.
Ingredients: Rice, vegetables (carrots, bok choy, broccoli, onions and peppers), bean sprouts, cilantro, green onions, lime, tofu, hot chili sauce
*Nutritional information is for ½ order made with white rice. Nutrition will be slightly different with the addition of brown rice.

• Calories: 225 cal
• Fat: 5 g (0.5 g saturated)
• Carbs: 36 g
• Sugars: 5 g
• Fibre: 3 g
• Protein: 12 g
• Sodium: 640 g

½ Box Thai Red Curry with Rice and Chicken | Lunch or Dinner
If you like spice, but the Dan Dan with rice sounds a bit too extreme for you, this dish might be right up your alley. The fresh vegetables will provide plenty of vitamins and minerals, and the brown rice will keep you feeling full longer and help keep your blood sugars under control.
Ingredients: rice, chicken, vegetables, bean sprouts, cilantro, lime, curry sauce
*Nutritional information is for ½ order made with white rice. Nutrition will be slightly different with the addition of brown rice.

• Calories: 244 kcal
• Fat: 7 g fat (4.5 g saturated)
• Carbs: 30 g carbs
• Sugars: 4 g
• Fibre: 2 g
• Protein: 16.5 g
• Sodium: 309 mg

NOTE: If you are looking for a lower sodium option, swap the chicken for tofu!
Nutrition Information for 1/2 Box Thai Red Curry with Rice and Tofu:

• Calories: 225 cal
• Fat: 8.5 g fat (4.5 g saturated)
• Carbs: 29 g
• Sugars: 3 g
• Fibre: 2 g
• Protein: 10 g protein
• Sodium: 110 mg

½ Box Sweet Mongolian With Brown Rice And Tofu | Lunch or Dinner
Not only is this dish a better Wok Box option if spice is really not your thing, but it’s another good choice if you are looking for a meal with a lower sodium content!.
Ingredients: Rice, vegetables (carrots, bok choy, broccoli, onions and peppers), bean sprouts, cilantro, green onions, lime, chicken, ginger garlic glaze
* Nutritional information is for ½ order made with white rice. Nutrition will be slightly different with the addition of brown rice.

• Calories: 265 cal
• Fat: 5 g (0.5 g saturated fat)
• Carbs: 47 g
• Sugars: 17 g
• Fibre: 2 g
• Protein: 10 g
• Sodium: 210 mg

Spinach Power Salad | Lunch or Dinner
Salads get a bad rap for being boring. Fortunately, this Spinach Power Salad is both healthy and delicious! Not only do the fresh ingredients in this salad taste great together, but they are also chock full of nutrients that will benefit your health, such as chickpeas for protein and fibre, peppers for vitamin C, and avocado for heart-healthy fats and potassium. Pair the salad with a balsamic vinaigrette and dress it lightly for some extra flavour without adding too many extra calories or saturated fat.
Ingredients: Baby spinach, red and yellow peppers, apples, cucumbers, avocado, feta, chickpeas, balsamic dressing

• Calories: 240 cal
• Fat: 12 g
• Carbs: 28 g
• Fibre: 7 g
• Sugar: 3 g
• Protein: 9 g
• Sodium: 350 g

Some additional tips:
Boost the protein content of this salad by adding grilled chicken, eggs, or tofu.
This meal is also available as a power bowl, which contains brown basmati rice and quinoa in addition to the salad ingredients. Although this bowl version contains an additional 21 grams of carbs, the carbs come from whole grains, which help control blood sugar and provide additional nutrients. Quinoa, for example, is high in protein and contains all 9 essential amino acids. Although the Spinach Power bowl does have more calories than the salad, it will also be more satiating than the salad option, helping to keep you feeling full longer.
The salad is a good option for those looking for something lower in sodium! You can make the salad even lower in sodium by asking for no feta cheese.

*If you want to add an extra protein source, eggs have the least amount of sodium, with 125 mg per egg.

Teriyaki Twist Bowl With Chicken (No Rice, Dressing Served On The Side) | Lunch
This Freshii bowl is perfect for days when you are craving teriyaki chicken, but don’t want the extra fat, calories and sodium from take-out options. It contains edamame, which offers additional plant-based protein and fibre. It also contains broccoli which is loaded with fibre and vitamin C to aid in iron absorption. Make sure to switch the rice for their greens base and ask for the dressing on the side to make this a low-calorie and low-fat meal!

Ingredients: Chicken, Freshii Greens Base, Edamame, Crispy Wontons, Broccoli, Carrots, Cucumber, Green Onions, Sesame Seeds, Teriyaki Sauce

• Calories: 520
• Fat: 9 g
• Carbs: 97 g
• Sugar: 18 g
• Protein: 15 g
• Sodium: 1300 mg*

*Note: Use the teriyaki dressing sparingly to cut down on sodium. 

Teriyaki Twist Bowl With Chicken (No Rice, Dressing Served On The Side) | Lunch
This Freshii bowl is perfect for days when you are craving teriyaki chicken, but don’t want the extra fat, calories and sodium from take-out options. It contains edamame, which offers additional plant-based protein and fibre. It also contains broccoli which is loaded with fibre and vitamin C to aid in iron absorption. Make sure to switch the rice for their greens base and ask for the dressing on the side to make this a low-calorie and low-fat meal!
Ingredients: Chicken, Freshii Greens Base, Edamame, Crispy Wontons, Broccoli, Carrots, Cucumber, Green Onions, Sesame Seeds, Teriyaki Sauce

• Calories: 520 cal
• Fat: 9 g
• Carbs: 97 g
• Sugar: 18 g
• Protein: 15 g
• Sodium: 1300 mg*

*Note: use the teriyaki dressing sparingly to cut down on sodium.

Halloumi and Falafel Salad | Small
The Halloumi & Falafel Salad from Pita Pit is a flavourful, protein-packed option that brings together Mediterranean-inspired ingredients in a wholesome bowl. Crisp greens form the base, topped with golden, seared halloumi cheese and warm, spiced falafel for a hearty vegetarian combination. Fresh vegetables add crunch and color, while your choice of dressings and toppings makes it customizable to your taste. With its balance of plant-based protein, satisfying halloumi, and nutrient-rich veggies, this salad is both filling and nourishing—perfect for a lighter meal that doesn’t compromise on flavour. Ingredients: Falafel, halloumi, romaine lettuce, tomato, cucumber, green pepper, pickle.

• Calories: 420 cal
• Fat: 33 g
• Carbs: 15 g
• Sugar: 5 g
• Protein: 18 g
• Sodium: 1300 mg

Mighty Caesar Salad | Small
The Mighty Caesar Salad from Pita Pit is a lighter take on a classic favorite, built to satisfy without weighing you down. Made with crisp romaine lettuce, tender grilled chicken, and shredded Parmesan, it delivers all the familiar Caesar flavours in a fresh, nutrient-conscious way. Ingredients: romaine lettuce, parmesan cheese, bacon, croutons, caesar dressing

• Calories: 290 cal
• Fat: 22 g
• Carbs: 9 g
• Sugar: 2 g
• Protein: 16 g
• Sodium: 690 mg

Taouk Falafel Wrap | Lunch or Dinner
Get your falafel fix with this calorie-smart choice available at Build a Bowl. The chickpea falafels are baked rather than deep fried to keep saturated fat at a minimum, and partner with tahini sauce to provide almost 30 g of plant-sourced protein. To make this meal even healthier, ask your server to add only a light amount of Taouk sauce to the wrap…or better yet, get the sauce on the side and add it yourself.
Ingredients : Grilled chicken, leafy greens, tomato, purple onions, pickled turnip cucumber, feta cheese, tahini and taouk garlic sauce

• Calories 440 cal
• Fat: 11 g
• Carbs: 38 g
• Protein: 30 g
• Sodium: 800 mg

Chicken Salad Bowl (No Dressing) | Lunch
Chipotle is often considered a “healthy” fast-food option because of its fresh, preservative-free and non-processed ingredients. However, many of these ingredients are high in calories and fat, which makes curating a healthy, balanced meal daunting. Here is a great easy option for a protein-packed, lower-calorie, and low-fat salad! Ditch the dressing and opt for fresh salsa to add flavour without the extra sugar, calories and fat! See below if you’re looking for a vegan option.
Ingredients: Romaine lettuce, chicken, black beans, Fajita Vegetables, tomatillo green chili salsa

• Calories: 350 cal
• Fat: 9 g (3 g saturated fat)
• Protein: 41 g
• Carbs: 32 g
• Fibre: 9 g
• Sugar: 6 g
• Sodium: 930 mg

Sofritas Salad Bowl (No Dressing) | Lunch
Many vegans and vegetarians tend to opt for the preset veggie bowl at Chipotle, but little do they know this bowl is actually high in fat and calories. Here is a healthier, yet flavourful alternative. The choice of tofu sofritas means not only are you getting lots of flavour from the blend of aromatic spices, but also protein from the tofu. Swap the dressing for fresh salsa to add flavour without the extra sugar, calories and fat.
Ingredients: Romaine lettuce, sofritas (shredded tofu), black beans, Fajita Vegetables, roasted tomato green chili salsa

• Calories: 320 cal
• Fat: 12 g
• Carbs: 41 g
• Sugar: 11 g
• Fibre: 12 g
• Protein: 17 g
• Sodium: 1180 mg*
  * The sodium content in this salad is quite high. Be aware that this is not a meal you want to eat often!

Veggie Delite 6′ Sub on Multigrain Bun With Sweet Onion Teriyaki Sauce | Lunch or Dinner
A fresh and crunchy sub is a wholesome choice packed with colourful vegetables, making it ideal for anyone seeking a lighter, flavorful, and vegetarian-friendly meal. The Sweet Onion Teriyaki Sauce adds a bold, sweet, and slightly tangy finish that pairs perfectly with the mix of fresh, crunchy veggies on the multigrain bun.
Ingredients: Multigrain bread, lettuce, tomatoes, onions, green peppers and cucumbers, sweet onion teriyaki sauce

• Calories: 255 cal
• Fat: 3 g (1 g saturated)
• Carbs: 48 g
• Sugars: 13 g
• Fibre: 4 g
• Protein: 10 g
• Sodium: 520 mg

Apple Pecan Salad with Grilled Chicken (no dressing) | Lunch or Dinner

While many fast-food restaurants have dropped salads from their menus, this Apple Pecan salad has been a staple item at Wendy’s since 2010…and for good reason! Served with apple pieces, blue cheese crumbles, and roasted pecans, this salad is full of flavour. It is also packed with protein, thanks to the grilled chicken. Note: This salad typically comes with a side of Pomegranate Vinaigrette, but a packet will almost double your sugar intake and increase the sodium content by 190 mg. If you decide to add some dressing, be sure to use only a small amount. Also, removing half the blue cheese will decrease the sodium and fat content while still allowing you to enjoy its distinctive flavour.

Ingredients: Romaine lettuce, grilled chicken, apple bites, candied roasted pecans, blue cheese crumbles

• Calories: 450 cal
• Fat: 24 g (11 g saturated fat)
• Carbs:28 g
• Sugar: 18 g
• Fibre: 5 g
• Protein: 32 g
• Sodium: 1090 mg

Grilled Chicken Sandwich | Lunch or Dinner
This sandwich features a juicy, all-white meat chicken breast, seasoned and grilled to perfection. It’s topped with crisp lettuce, ripe tomatoes, and a creamy mayonnaise dressing, all nestled between a toasted bun.
Ingredients: Ciabatta roll, grilled chicken, tomatoes, mayonnaise, concentrated lemon juice, calcium disodium EDTA, spices, lettuce

• Calories: 420 cal
• Fat: 15 g (2.5 g saturated fat)
• Carbs: 44 g
• Sugar: 3 g
• Fibre: 3 g
• Protein: 24 g
• Sodium: 1080 mg

Crispy Chicken Strips Salad | Lunch or Dinner
This salad features Dairy Queen’s signature crispy chicken strips, served hot and diced atop a crisp blend of romaine and iceberg lettuce. It’s complemented with diced tomatoes, shredded cheddar cheese, and hand-chopped hickory-smoked bacon.

Ingredients: Lettuce, breaded chicken strips, tomatoes, carrot, red cabbage, bacon bits, water, salt, sugar, sodium erythorbate, smoke flavour, sodium nitrite

• Calories: 380 cal
• Fat: 20 g (5 g saturated fat)
• Carbs: 27 g
• Sugar: 5 g
• Fibre: 4 g
• Protein: 26 g
• Sodium: 1110 mg

*Mini Tom Yum Soup with Shrimp and Noodles | Lunch or Dinner
A warm, fragrant dish that blends tangy, spicy, and savoury flavours in one comforting bowl. Packed with shrimp for lean protein and noodles for a satisfying base, this soup delivers a light yet filling meal option. It’s a great choice if you’re looking for something lower in calories but full of flavour, thanks to its mix of herbs, spices, and citrusy notes.

Ingredients: Lemongrass-infused chicken broth, noodles, shrimp, carrots, bean sprouts, green onion

• Calories: 220 cal
• Fat: 15 g (1 g saturated fat)
• Carbs: 23 g
• Sugar: 6 g
• Fibre: 1 g
• Protein: 5 g
• Sodium: 1610 mg*

*This dish is high in sodium, so it should be consumed infrequently.

*Stir Fry Ginger with Chicken and Rice | Lunch or Dinner
A flavourful and satisfying dish that combines tender pieces of chicken with crisp vegetables, all sautéed in a savoury ginger sauce. Served over a bed of rice, it provides a balanced mix of protein, carbohydrates, and fibre, making it a hearty yet wholesome meal. The aromatic ginger adds a fresh, zesty kick, while the vegetables contribute vitamins and minerals. Ingredients: Rice, chicken, celery, carrots, corn, bean sprouts, ginger

• Calories: 515 cal
• Fat: 15 g (1.3 g saturated fat)
• Carbs: 71 g
• Sugar: 12 g
• Fibre: 14 g
• Protein: 22 g
• Sodium: 1400 mg*

*This dish is high in sodium, so it should be consumed infrequently.

If you have children, you’ll likely be picking up food for them as well on the days you need to eat on the run. If you are looking for some healthier meal selections for the youngest members of your family, you’re in luck! Several fast-food restaurants offer more balanced kids meals, with nutritious choices including milk instead of soda, and sides of fruit instead of fries. The options we’ve included below will keep your child satisfied and well-fueled for any upcoming activities.

McDonald’s Chicken Snack Wrap Happy Meal with Grilled Chicken, 1% White Milk, Apple slices | Lunch or Dinner
Ingredients: grilled chicken, white flour tortilla, lettuce, mayonnaise, 1% milk, apple slices

• Calories: 370 cal
• Fat: 11g (4.5 g saturated fat)
• Carbs: 42 g
• Sugars: 19 g
• Fibre: 2 g
• Protein: 24 g
• Sodium: 440 mg

*McDonald’s Hotcakes Happy Meal with 1% White Milk, a yogurt tube, and apple slices | Breakfast
Ingredients: pancakes, 1% white milk, yogurt, apples

• Calories: 520 cal
• Fat: 11g (3.5 g saturated fat)
• Carbs: 85 g*
• Sugars: 36 g*
• Fibre: 4 g
• Protein: 19 g
• Sodium: 730 mg

*Can reduce the carbohydrates and the sugar by not adding all the syrup on the hotcakes

Wendy’s Kids’ 4 Piece Chicken Nuggets, with White Milk and Apple Bites | Lunch or Dinner
Ingredients: crispy chicken nuggets, 1% white milk, apples
*Nutrition information does NOT include dipping sauce

• Calories: 295 cal
• Fat: 13 g (3.5 g saturated fat)
• Carbs: 27 g
• Sugar: 16 g
• Fibre: 6 g
• Protein: 17 g
• Sodium: 470 mg

A&W Kids’ Buddy Burger | Lunch or Dinner
Ingredients: burger bun, beef patty, ketchup, apple slices, made good bar, white 2% milk

• Calories: 460 cal
• Fat: 16.5 g (3 g saturated fat)
• Carbs: 56 g carbs
• Sugar: 23 g
• Fibre: 3 g
• Protein: 20 g
• Sodium: 610 mg

A&W Kids’ 2-piece Chicken Tender Meal | Lunch or Dinner
Ingredients: White meat Chicken Tenders, applesauce, water

• Calories: 243 cal
• Fat: 6 g (2 g saturated fat)
• Carbs: 21 g carbs
• Sugar: 17 g
• Fibre: 2 g
• Protein: 27 g
• Sodium: 745 mg

Tim Hortons: 

Cold Brew (black): If you feel like a refreshing beverage that will keep you awake on the road, try a black cold brew. Cold brew tends to taste smoother and less acidic than regular drip coffee, so if you typically enjoy a bit of cream and sugar in your coffee, a cold brew may make for an easier transition to drinking your coffee black!

• Calories: 0 cal
• Fat: 0 g
• Carbs: 0 g
• Protein: 0g
• Sodium: 1 mg

Small Cappuccino (made with 2% milk): Sometimes you just want a caffeinated beverage that feels a little fancier than a regular brewed coffee. Fortunately, Tim Hortons now offers cappuccinos! A small cappuccino made with 2% milk and no added sugar will boost your protein intake and help you feel decadent without adding too many calories to your meal.

• Calories: 80 cal
• Fat: 3 g (2 g saturated fat)
• Carbs: 9 g
• Sugars: 8 g
• Protein: 6 g
• Sodium: 70 mg

Small London Fog: If you’re really craving a sweeter drink at the end of your meal, a London Fog can hit the spot without drastically increasing your calorie intake! Just note that you are still getting 19 g of sugars with this beverage (7 g of added sugars from a pump of vanilla-flavoured syrup), so this beverage is best paired with a snack or meal that contains more protein to help prevent your blood sugars from spiking.

• Calories: 110 cal
• Fat: 2 g (1.5 g saturated)
• Carbs: 19 g
• Sugars: 19 g
• Protein: 4 g
• Sodium: 50 mg

Starbucks: The beverage list at Starbucks is so comprehensive that it can be overwhelming to navigate! Many of the beverage options will set you back upwards of 300 calories and 40 grams of sugar (even more than this, in some cases!). Fortunately, there are still many types of drinks available for the more health-conscious individuals.

Tall Soy Cappuccino:

• Calories: 70 cal
• Fat: 3 g
• Carbs: 7 g
• Fibre: 1 g
• Sugars: 4 g
• Protein: 5 g
• Sodium: 65 mg

Tall, Non-Fat, *One-Pump* Vanilla Latte:
Ordering your drink with non-fat milk will reduce the amount of saturated fat consumed while still providing you with the nutritional benefits of milk. Also, asking for only one pump of your favourite flavoured syrup is a great way to get a bit of sweetness in your beverage without adding a ton of calories! Better yet…ask for a sugar-free syrup.

• Calories: 120 cal
• Fat: 0.2 g fat
• Carbs: 35 g
• Sugars: 14 g
• Protein: 10 g
• Sodium: 35 g

Tall Tazo Full Leaf Tea Non-Fat Latte With One Pump Cane Syrup:
If espresso isn’t your thing, you can order a tea latte instead, made using any Tazo tea flavour of your choice (e.g. Royal English Breakfast or Vanilla Rooibos)! Just note that these lattes are typically made with 3 pumps of cane syrup. Ask for one pump instead to cut down on added sugar (Nutrient information below is for a latte made with one pump of syrup only).

• Calories: 80 cal
• Fat: 0.1 g
• Carbs: 13 g
• Sugars: 13 g
• Protein: 5 g
• Sodium: 65 mg

Shaken Iced Tazo Passion Tea (unsweetened)

0 calories!

Tall Shaken Iced Brewed Coffee With Soy Milk And One Pump Classic Syrup

• Calories: 80 cal
• Fat: 1 g
• Carbs: 17 g
• Protein: 2 g
• Sodium: 20 mg

Although they are touted as being “healthy”, most smoothies are full of sugar and too many calories. Many are made with frozen yogurt, making them little better than a milkshake, and few have added ingredients, such as chia or flax seeds, to increase the smoothie’s nutritional content.

Jugo Juice:

14 oz Summer Strawberry With 1 Tbsp Chia Seeds And A Scoop Of Vanilla Whey Protein | Snack

The unmodified version of this “snack-sized” smoothie is made only with fruit and fruit juice. However, the optional add-ins of chia seeds and protein powder allow you to customize your beverage to increase protein, healthy fats, and fibre content. These additions can keep you feeling full longer and help decrease the risk of a blood sugar spike that would otherwise occur.

Ingredients: Strawberries, peaches, apple juice, cranberry juice, chia seeds, vanilla whey protein powder
*Nutrition information is for a smoothie with 1 tbsp each of ground flax, chia seeds, and vanilla whey powder

• Calories: 221 cal
• Fat: 6.2 g
• Carbs: 41.4 g
• Fibre: 7.5 g
• Protein: 25 g

24 oz Dragon Force | Snack:

At just 219 calories, it’s low in fat and offers nearly 4g of fibre, along with a huge boost of vitamin C – 172% of your daily needs. Its exotic fruity flavour, balanced sweetness, and zesty hint of ginger make it a light yet energizing choice, perfect for a mid-morning boost or post-workout refresh.

Ingredients: Dragonfruit, strawberries, ginger, frozen yogurt, cranberry juice

• Calories: 219 cal
• Fat: 0.7 g
• Carbs: 51.9 g
• Fibre: 3.7 g
• Protein: 2.9 g

Snack-Size (355 mL) Wildberry Rush Smoothie
If you are really craving a smoothie, this is one of the best options available at Booster Juice. Made with coconut water rather than fruit juice, this smoothie contains significantly fewer calories and less than half the sugar compared to many other snack-size smoothies on the menu. To improve the nutrition profile of this beverage, add Super Boosters such as chia seeds for extra fibre, and either whey protein or collagen powder to increase protein content.

Ingredients: Strawberries, blueberries, apples, coconut water, basil

• Calories: 100 cal
• Fat: 1 g (0.4 g saturated fat)
• Carbs: 24 g
• Sugar: 19 g
• Fibre: 2 g
• Protein: 0.5 g
• Sodium: 30 mg

Chatime:

Bubble/Boba tea

Boba, or Bubble tea, has become increasingly popular across Canada. Unfortunately, these beverages are typically high in sugar and carbs and typically aren’t as healthy as the restaurants would have you believe. Chatime, at least, allows you to make modifications to make your beverage healthier.

• While a complete nutrition breakdown is not available, a regular-sized Earl Grey milk tea made with signature Milk Tea and regular sugar contains 242 calories. However, you can request that the drink be made with real milk or oat milk and no sugar to get a milk tea that contains significantly fewer calories.
• If you want to add textural interest to the drink, ask for grass jelly—the grass jelly in a regular-sized beverage contains only 50 calories, while tapioca pearls provide 140 calories.

One item we often get asked about is eating out and needing low-sodium options. Low-sodium eating can be important for those with high blood pressure or kidney issues, to name a few key reasons. The truth is – eating low sodium AND HEALTHY while eating fast food is REALLY hard! However, we wanted to make sure you do have a few options in the case you’re in a pinch! The following items, all discussed previously in this blog, are a few lower sodium options to consider when eating on-the-go: 

• Wok Box: 1/2 Box Thai Red Curry With Rice and Tofu – 110 mg
• Wok Box: ½ box Sweet Mongolian With Brown Rice And Tofu – 210 mg
• The Chopped Leaf: Spinach Power Salad – 350 mg
• McDonald’s Egg McMuffin: No cheese or ham – 426 mg
• Booster Juice: Wildberry Rush Smoothie: 30 mg