Fast Food & Fat Loss Guide

Real talk: you're not going to avoid fast food forever.

Related: Check out our guide on Fast Food Diet Guide.

Related: Check out our guide on Arab Bodybuilding Diet: Build Muscle.

Birthday parties, late nights, long drives, days when cooking just isn't happening — it's going to come up. (And if cooking more consistently is the goal, the meal prep guide for busy men gives you a 2-hour Sunday system that removes the daily decision entirely.) And when it does, most people either:

Related: Check out our guide on 24-Hour Fat Loss Kickstart.

a) Say "screw it" and order everything, or
b) Eat a dry salad and feel miserable

Neither is necessary.

You can eat at McDonald's, KFC, Nando's, or Subway and still hit your calorie and protein targets. You just need to know what to order

This guide gives you the exact options.

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The Rule Before the Rules

Before we get into specific orders, here's the one principle that matters most:

Protein first, calories second.

At any fast food chain, your job is to find the highest-protein option that fits your calorie budget. That's it. You're not optimising for micronutrients. You're not worried about whether the chicken was organic. You're keeping your deficit intact and getting enough protein to protect muscle

See also: full guide.

See also: calorie deficit.

See also: eating out guide.

Hit that, and a fast food meal is just a meal. For specific high-protein snack options to have on hand, see high-protein snacks available in the UK.

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McDonald's

McDonald's is easier to navigate than most people think. The issue isn't the burgers — it's the sides and drinks

Best options:

Grilled Chicken Sandwich (no mayo)
~370 calories | ~32g protein
Skip the mayo, keep everything else. This is your go-to.

McChicken Sandwich (no mayo)
~380 calories | ~26g protein
Decent option. Not as lean as the grilled version but solid.

Filet-O-Fish (no tartar sauce)
~290 calories | ~15g protein
Lower calories but also lower protein. Use if you're tight on calories for the day.

Side salad
~15 calories. Add this instead of fries if you've already hit your carbs for the day.

What to avoid:

• Large fries: 444 calories, 5g protein. Empty calories, no satiety.
• Milkshakes: 400–700 calories, mostly sugar.
• McFlurry: treat, not a meal — fine occasionally, just account for it.

Smart order: Grilled Chicken Sandwich, no mayo + side salad + water or diet drink = ~400 calories, ~35g protein.

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KFC

KFC is one of the better fast food options for protein if you order right. The issue is the coating and the sides.

Best options:

Original Recipe Chicken Breast (without skin)
~220 calories | ~38g protein
Remove the skin and you've got one of the leanest fast food protein sources available. Genuinely impressive macros.

Zinger Burger (no mayo)
~450 calories | ~30g protein
Solid choice. Ask for no Zinger sauce or mayo.

Rice Box with Grilled Chicken
~480 calories | ~38g protein
One of the best balanced meals on the KFC menu.

What to avoid:

• Popcorn Chicken: tastes great, pure calorie-dense processed chicken with no real satiety.
• Gravy: 80–100 extra calories that add nothing.
• Coleslaw: 170 calories, 1g protein. Basically mayonnaise with some cabbage.

Smart order: 2x Original Recipe Breast pieces (skin removed) + corn cob + water = ~500 calories, ~70g protein. Genuinely one of the best macro meals in fast food.

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Nando's

Nando's is the easiest chain to eat well at. Flame-grilled chicken, controllable sides — it's basically a dieter's dream if you use it right.

Best options:

1/4 Chicken Breast (no skin)
~160 calories | ~30g protein
Outstanding. The leanest option on the menu.

1/2 Chicken Breast
~320 calories | ~60g protein
If you need a bigger meal, this is your choice. 60g of protein in one meal is excellent.

Butterfly Chicken Burger (no sauce)
~460 calories | ~40g protein
Good option. Ask for no PERi-mayo.

Best sides:

• Corn on the cob: ~155 calories, fills volume, decent fibre
• Side salad: ~60 calories
• Mashed potato: ~190 calories, reasonable

What to avoid:

• PERi-chips: 380 calories for a regular portion. Fine occasionally, just know the cost.
• PERinaise: adds 150+ calories with no protein.
• Cataplana: creamy, high-calorie, worth it only as a treat meal.

Smart order: 1/2 chicken breast + corn on the cob + side salad + water = ~530 calories, ~65g protein. Exceptional.

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Subway

Subway gets a reputation as "the healthy option" — but it entirely depends on what you order. A footlong Meatball Marinara is over 900 calories.

Best options:

6-inch Turkey Breast on 9-grain wheat
~280 calories | ~18g protein
Lean base. Load it with vegetables.

6-inch Chicken Teriyaki on 9-grain wheat (light sauce)
~350 calories | ~26g protein
Good choice. Ask for half the teriyaki sauce.

6-inch Rotisserie Chicken
~300 calories | ~28g protein
One of the better options for protein-to-calorie ratio.

Bread matters:

• 9-grain wheat and Italian are the lowest calorie options
• Avoid Honey Oat and Parmesan Oregano — they add significant calories

Toppings strategy:
Load up on: lettuce, spinach, tomatoes, cucumbers, peppers, onions — all near-zero calories with great volume.
Go light on: mayo, ranch, Caesar dressing (100–150 calories per serving).

Smart order: 6-inch Rotisserie Chicken, 9-grain wheat, double vegetables, mustard or vinegar = ~320 calories, ~30g protein.

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Greggs

Yes, Greggs. It's everywhere and sometimes it's your only option.

Best options:

Protein Salad Box
~240 calories | ~22g protein
Actually decent. Available in most Greggs.

Ham and Cheese Toastie
~285 calories | ~15g protein
Reasonable if you need something quick.

Egg and Bacon Roll (without butter)
~310 calories | ~18g protein

What to avoid:

• Sausage rolls: 327 calories for regular, 2g protein. Not worth it.
• Belgian Buns, Yum Yums, doughnuts: all sugar, no satiety.

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General Rules for Any Fast Food Chain

1. Order water or diet drinks. A regular Coke is 150–200 calories. That's 10–15% of most people's daily target gone on a drink.

2. Skip the meal deal upgrade. Large fries + large drink can add 600–700 calories to any order. That's a full extra meal's worth.

3. Ask for sauces on the side or skip them. Mayo, special sauce, and creamy dressings are where most of the hidden calories live.

4. Prioritise protein. Ask yourself: where's the protein in this meal? If you can't identify at least 25–30g, adjust the order. When you're between meals and need to top up, the high-protein snacks guide gives you 15 portable options that actually hit 20g+.

5. It's one meal, not one day. If you ordered something that came in higher than planned, eat lighter at your next meal. One fast food meal doesn't break a diet. One fast food meal followed by "well, the day's ruined" thinking does.

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When You're Eating With a Group

You don't have to be the guy who makes a big deal about ordering healthy. Just quietly apply the rules above and order normally. Nobody needs to know you removed the mayo.

If everyone's getting sides and you want to join in, budget for it. Have a lighter breakfast or dinner that day. One portion of chips isn't going to derail months of progress.

The goal is sustainability. A diet that requires you to avoid every social situation isn't a diet — it's a countdown to a binge. If nights out and alcohol are part of those social occasions, the alcohol and dieting survival guide covers how to handle it without undoing your week.

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• See also: Cardio vs Weights: Which Works?
• See also: How to Break a Fat Loss Plateau
• See also: Intermittent Fasting for Beginners

Summary

Chain	Best Order	Approx Calories	Protein
McDonald's	Grilled Chicken Sandwich, no mayo	370	32g
KFC	2x Breast pieces, skin removed	440	76g
Nando's	½ chicken breast + corn	475	65g
Subway	6-inch Rotisserie Chicken	320	28g
Greggs	Protein Salad Box	240	22g

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Fast food is not your enemy. Ignorance about what's in it is.

Now you know. Order smart, stay in your deficit, keep making progress. If you want to go deeper on restaurant dining and social meals, read the eating out while dieting guide. And if tracking macros at fast food spots feels overwhelming, the simple macro counting guide breaks it down without the obsession.

If you want a full nutrition plan that actually fits your lifestyle — including how to handle meals out, family dinners, and real-life eating — book a free call here.