I believe that 99% of people have eaten fast food. Perhaps while out and about, you stopped by a KFC on the way home to pick up a Happy Meal; or maybe you were feeling hungry while relaxing in the park, so you walked into a McDonald's or Burger King to order a burger, fries, and the indispensable Coke. Fast-food restaurants are almost everywhere in our lives—near our homes, downstairs from our offices, and even at highway rest stops during road trips. Their presence does indeed provide convenience and options for our busy lives.
However, regularly consuming fried, sauce-heavy fast food can make the body feel heavy and lose a sense of control. As a result, many people have begun to adjust their diets and seek healthier fast food options—after all, “speed” and “convenience” are the greatest advantages of fast food.
What is the Healthiest Fast Food?
Before ordering, we must first clarify one question: What is healthy?
In the past, there have been many different definitions of “healthy eating” on the internet and in the media.
Keto dieters believe that most fruits and grains are unhealthy,vegans avoid all animal products,and those with high blood sugar should minimize carbohydrate intake.
Different groups have their own dietary approaches, but for most people, a more flexible and practical standard can be adopted: dietary diversity and balance. This is the principle I personally follow—ensuring each meal includes the three major nutrient groups:
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Carbohydrates
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Protein
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Fat
Balancing these in a rough 5:2:3 ratio can help maintain a healthy weight, improve bodily functions, and promote overall well-being. Additionally, prioritize natural, minimally processed ingredients, limit sugar, salt, and fat intake, and aim for a diverse range of foods to avoid overreliance on any single nutrient.
To determine whether a fast food meal is healthy, consider the following criteria:
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Is it minimally processed?
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Is it overly sweet?
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Is the sodium content too high?
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What is the fat content like?
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Does it include vegetables, protein, and carbohydrates?
In simple terms, if a fast food meal contains dietary fiber (typically from vegetables), protein, and carbohydrates, and is not overly seasoned, it can be considered a relatively healthy meal.
Of course, everyone's dietary goals are different, so you can adjust the structure according to your own needs. It may not be as tasty as the fast food you used to eat—after all, the combination of sugar and oil always makes food more appealing—but in the long run, it will make you feel more comfortable and at ease.
Does Healthy Fast Food Even Exist?
Even when it comes to fast food, we can still eat healthily. By adhering to the principle of “more vegetables + high-quality protein + moderate carbohydrates + less sugar, salt, and oil” when ordering, you can find relatively balanced combinations at most chain restaurants.
It's important to note that fast food menus can vary by country or region, with differences in ingredient names, combinations, and even calorie counts. So, don't get too hung up on specific dish names—instead, use the healthy guidelines above to flexibly choose the option that best suits your needs.
Healthy Fast Food Options from Popular Chains
Brand |
Recommended Menu Items |
Healthy Ordering Tips |
Subway |
- Turkey Breast Sandwich (Whole Wheat Bread + Vegetables)- Veggie Delight- Protein Bowl (Veggie base + Chicken or Turkey) |
- Choose whole wheat or multigrain bread- Opt for low-fat sauces or olive oil + vinegar- Add extra vegetables, limit cheese |
Chick-fil-A |
- Grilled Chicken Sandwich- Grilled Nuggets- Market Salad |
- Avoid fried nuggets and heavy sauces- Swap fries for a fruit cup- Choose unsweetened tea or water |
Burger King |
- Whopper Jr. (No mayo, add extra veggies)- Grilled Chicken Sandwich- Garden Side Salad |
- Go for smaller burgers- Limit cheese and sauces, choose grilled meats- Replace fries with salad or fruit |
McDonald’s |
- Grilled Chicken Sandwich- Filet-O-Fish (Half mayo)- Side Salad + Grilled Chicken |
- For breakfast, choose Egg McMuffin (no cheese)- Skip fries and soda, opt for water/unsweetened tea/black coffee- Add extra veggies, avoid extra sauces |
KFC |
- Grilled Chicken- Green Beans / Corn on the Cob- House Side Salad |
- Avoid fried chicken wings and high-fat sandwiches- Choose unsweetened tea or water- Pair grilled chicken with vegetables instead of fries |
Starbucks |
- Spinach, Feta & Egg White Wrap- Protein Box- Oatmeal |
- Choose Americano or latte with low-fat/oat milk, avoid syrups- Skip high-sugar pastries as main meals- Prioritize high-protein or whole-grain breakfast items |
Easy Fast Food Recipes
If you want to try it yourself, there are also simple recipes to choose from. Believe me, it's really easy.
High-Protein Fast Food Recipes
Seasoned Tofu
Ingredients:
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300 grams of soft tofu
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1 tablespoon of light soy sauce
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1 teaspoon of sesame oil
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1 teaspoon of minced garlic
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1 tablespoon of toasted sesame seeds
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Juice of half a lemon
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Add chili sauce to taste
Steps:
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Place the soft tofu upside down on a plate and steam for 5 minutes in a steamer. If using a microwave, add a small amount of water to the plate and cook on medium heat for 5 minutes. This step removes the bean odor.
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Drain the water, then place the plate and tofu in the refrigerator to chill for 15 minutes.
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Prepare the seasoning sauce: mix soy sauce, sesame oil, minced garlic, and lemon juice in a bowl, then pour over the plate.
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Sprinkle with chopped green onions and refrigerate before serving.
Cold Lemon Shrimp Salad
Ingredients needed:
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Cooked shrimp 200g
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Cucumber half a piece
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Lemon 1 piece
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Olive oil 1 tablespoon
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Salt to taste
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Black pepper powder a pinch
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Minced garlic 1 teaspoon
Steps:
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Wash the cucumber and slice into thin strips. Set aside.
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Rinse the cooked shrimp in water, drain well; squeeze the juice from half the lemon, slice the other half.
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In a bowl, combine olive oil, lemon juice, salt, black pepper, and garlic. Stir well to make the dressing.
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Add the shrimp and cucumber strips to the bowl, pour in the dressing, and gently toss to combine. Refrigerate for 15 minutes.
Gluten-free fast food recipe
Chicken breast quinoa rice
Ingredients needed:
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Chicken breast 150g
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Quinoa 100g
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Broccoli as needed
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Carrot half a root
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Olive oil 1 tablespoon
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Salt as needed
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Black pepper powder a little
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Garlic 2 cloves
Steps:
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Rinse the quinoa, add water in a 1:2 ratio, cook until done, and set aside.
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Rinse and dice the chicken breast, then marinate with salt and black pepper for 10 minutes.
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Heat olive oil in a skillet, add garlic cloves and sauté until fragrant, then add the chicken breast pieces. Cook over medium heat until both sides are golden brown and fully cooked, then remove and set aside.
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Wash the broccoli and cut into small florets, slice the carrot, and blanch in boiling water for 2 minutes, then drain.
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Place the cooked quinoa in a bowl, top with the pan-fried chicken breast and blanched vegetables, and you have a nutritious, gluten-free meal.
Hopefully, this guide will help you maintain your health and bring some freshness to your life. Remember, suddenly changing your diet from one extreme to another isn't a good idea, because it'll be hard to stick with at first, which can lower your confidence and make you feel really frustrated. If you used to eat cake for lunch every day, even eating burgers and fried chicken every day now would be healthier. Making small changes will make it easier for you to accept and make you happier.