Fast Food, Fit Choices: Healthiest Drive-Thru Picks for Busy People On the Go
BY JAMIE GREEN | Jamie Green Fitness
Let’s be honest—between meetings, errands, and maybe yelling at your GPS for taking the “scenic” route, fast food can feel like the only option. But here’s the deal: you can still nourish your body without tossing your goals out the window with your napkins.
As a trainer who works with busy professionals (especially my fellow queens), I know how important it is to keep your hormones, energy, and muscle goals in check—even when the golden arches are calling your name.
Here’s your no-stress guide to healthier fast food options that won’t wreck your macros or your mood.
Chipotle
Your Power Bowl: Chicken, black beans, fajita veggies, lettuce, mild salsa
Why it works: Packed with protein and fiber. Skip the rice or sour cream to keep it lighter.
Trainer Tip: Double the veggies for volume and vitamins!
Chick-fil-A
Your Go-To: Grilled chicken sandwich (no butter on bun) + side salad
Why it works: Balanced protein and carbs with a crunchy veggie boost.
Trainer Tip: Use the Light Italian dressing or squeeze lemon juice for flavor without the fat bomb.
Taco Bell
Your Pick: Power Bowl with chicken (no rice or sour cream)
Why it works: Lean protein, fiber from beans, and low-calorie volume from veggies.
Trainer Tip: Add guac for healthy fats—especially if you’re in perimenopause and need that hormone support.
Panera
Your Choice: Green Goddess Cobb Salad with chicken (half dressing or none)
Why it works: High-protein, low-sugar, and full of good fats from avocado and egg.
Trainer Tip: Ask for double chicken to support muscle retention.
KFC
Your Fix: Grilled chicken breast + green beans + corn on the cob
Why it works: Comfort food, minus the deep-fried regret.
Trainer Tip: No biscuits. We don’t negotiate with butter bombs. ;)
Starbucks
Your Grab-N-Go: Egg white bites + unsweetened green tea
Why it works: Quick, high in protein, low in sugar.
Trainer Tip: Add a banana or a scoop of protein powder in your coffee if you need something extra.
Subway
Your Move: 6” turkey on wheat, all veggies, mustard only
Why it works: Lean protein and fiber, easy to customize.
Trainer Tip: Try a salad bowl with double turkey if you're ditching carbs or doing a cut.
McDonald’s
Your Quick Bite: Egg McMuffin
Why it works: Surprisingly balanced with protein and not overloaded with additives.
Trainer Tip: Pair with a black coffee and keep it moving!
Final Word From Your Trainer Bestie
Fast food doesn’t have to be a guilty pleasure—it can be a smart one. The real secret? Knowing how to build your meal like a pro: prioritize protein, add veggies, and don’t let hidden fats or sugar-heavy sauces hijack your progress.
You deserve a life where your goals and your cravings get to coexist. Whether you’re in your 20s, 30s, 40s, 50s, or thriving into your 60s—fueling your body with intention is the flex that never goes out of style.
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Yours in strength,
Jamie
@JamieGreenFitness | jamiegreenfitness.com