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Macro Friendly Fast Food and Restaurant List

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CrossFit Preferred’s Macro Friendly Fast Food and Restaurant List

Arby’s

  1. Roast Beef Classic Sandwich – 360kcal: 14F/37C/23P
  2. Prime-cut Chicken Tenders (3) – 360kcal: 17F/28C/23P
  3. Double Roast Beef Sandwich – 510kcal: 24F/38C/38P
  4. Turkey Gyro – 470kcal: 20F/48C/25P
  5. Chopped Farmhouse Salad w/ Roast Turkey: 230kcal: 13F/8C/23P

Chick-Fil-A*

  1. 12-count Grilled Nuggets – 210kcal: 5F/3C/38P
  2. Grilled Chicken Sandwich – 310kcal: 6F/36C/29P
  3. Grilled Market Salad w/ Grilled Nuggets – 350kcal: 14F/27C/31P
  4. Grilled Chicken Club Sandwich – 430kcal: 16F/36C/37P
  5. Grilled Chicken Cool Wrap – 360kcal: 13F/30C/40P
  6. Egg White Chicken Grill – 300kcal: 7F/31C/25P

Chipotle Mexican Grill*

IIFYM-er’s dream come true. You can make pretty much anything fit your macros here. 😉 If you’re on poverty macros I recommend making a salad with double fajita veggies, steak or chicken, and salsa. This restaurant is just a given.

Firehouse Subs

  1. Small Club on a Sub w/ no mayo – 290kcal: 9F/31C/20P
  2. Small Hook & Ladder w/ no mayo – 260kcal: 7F/31C/18P
  3. Small Turkey Bacon Ranch w/ no mayo – 310kcal: 13F/29C/20P
  4. Chopped Salad w/ Grilled Chicken w/ no dressing – 260kcal: 8F/15C/34P
  5. Chopped Salad w/ Turkey and Grilled Chicken w/ no dressing – 350kcal: 9F/20C/  52P

In-N-Out

  1. Hamburger w/ Protein Style Bun – 240kcal: 17F/11C/13P
  2. Hamburger w/ must & ketchup instead of spread – 310kcal: 10F/41C/16P
  3. Cheeseburger w/ Protein Style Bun – 330kcal: 25F/11C/18P
  4. Cheeseburger w/ must & ketchup instead of spread – 400kcal: 18F/41C/22P
  5. Double Double w/ must & ketchup instead of spread – 590kcal: 32F/41C/37P

Jack in the Box

  1. Grilled Chicken Fajita Pita with Salsa – 350kcal: 12F/36C/24P
  2. Grilled Chicken Salad – 272kcal: 9F/13C/30P
  3. Breakfast Jack – 280kcal: 11F/30C/16P
  4. Chicken Club Salad w/ Grilled Chicken Strips – 370kcal: 20F/11C/39P
  5. Southwest Salad w/ Grilled Chicken Strips – 350kcal: 15F/28C/34P

McDonald’s

  1. Bacon Ranch Salad w/ Grilled Chicken – 320kcal: 14F/9C/42P
  2. Egg White Delight McMuffin – 260kcal: 8F/29C/16P 
  3. Southwest Salad w/ Grilled Chicken – 350kcal: 11F/27C/37P
  4. Artisan Grilled Chicken Sandwich- 380kcal: 7F/44C/37P
  5. Vanilla Ice Cream Cone – 200kcal: 5F/32C/5P (BEST PREWORKOUT EVER:)

Panda Express

  1. Kung Pao Chicken – 290kcal: 19F/14C/16P
  2. Grilled Teriyaki Chicken – 300kcal: 13F/8C/36P
  3. Grilled Asian Chicken – 300kcal: 13F/8C/36P
  4. Teriyaki Chicken – 380kcal: 13F/14C/41P
  5. Broccoli Beef – 150kcal: 7F/13C/9P

 Popeyes Chicken & Biscuits

  1. Blackened Chicken Tenders (3) – 170kcal: 2F/2C/26P
  2. Blackened BBQ Chicken Po’ Boy – 340kcal: 7F/49C/24P
  3. Mild Chicken Leg – 160kcal: 9F/5C/14P
  4. Spicy Chicken Leg – 170kcal: 10F/5C/13P
  5. Blackened Chicken Tenders (5) – 283kcal: 3F/3C/43P

Quiznos

  1. Ham & Egg Grilled Flatbread – 300kcal: 12F/32C/17P
  2. 4″ Black Angus Steak w/o cheese or dressing – 255kcal: 4.5F/35C/16P
  3. Large Honey Mustard Chicken Salad w/o dressing – 290kcal: 16F/14C/32P
  4. Large Chef Salad w/o dressing – 310kcal: 16/14C/32P
  5. Large BBQ Ranch Salad w/o dressing – 270kcal: 10F/15C/34P

Sonic Drive-In 

Note: For the most part macros are pretty bad overall here.

  1. Jr Burger – 330kcal: 16F/32C/15P
  2. Chicken Strips Kids Meal – 230kcal: 11F/18C/15P
  3. Classic Grilled Chicken Sandwich – 480kcal: 22F/39C/32P
  4. Grilled Chicken Wrap – 420kcal: 14F/41C/30P
  5. Vanilla Cone – 240kcal 12F/30C/4P (only mentioning for pre workout carbs :P)

Subway

Note: Most all of their salads are extremely macro-friendly so I won’t even bother listing those.

  1. 6″ Roast Beef – 320kcal: 5F/45C/25P
  2. 6″ Oven Roasted Chicken – 320kcal: 5F/45C/23P
  3. 6″ Turkey Breast – 280kcal: 3.5F/46C/18P
  4. 6″ Rotisserie Chicken – 350kcal: 6F/45C/29P
  5. 6″ Steak, Egg White & Cheese – 450kcal: 18F/45C/28P

Taco Bell

Note: Taco Bell has many small items like tacos for around 150kcal, which can easily be fit into anyone’s macros. There are so many of these items, however, that I will not list all of them. Also, anything can be made “Fresco-style” which reduces fat by at least 25%. 

  1. Fiery Doritos Locos Taco Supreme – 190kcal: 11F/15C/9P
  2. Grilled Steak Soft Taco – 200kcal: 10F/17C/12P
  3. Fresco Soft Steak Taco – 140kcal: 4F/17C/10P
  4. Fresco Soft Chicken Taco – 150kcal: 6F/16C/9P
  5. Chicken Power Bowl w/o avocado ranch, rice, guacamole – 260kcal: 10F/17C/24P

Wendy’s

  1. Full Size Apple Pecan Chicken Salad w/o dressing – 350kcal: 11F/28C/35P
  2. Large Chili – 250kcal: 7F/23C/23P
  3. Jr. Cheeseburger – 280kcal: 13F/25C/16P
  4. Grilled Chicken Sandwich – 360kcal: 8F/38C/35P
  5. Grilled Chicken Wrap – 270kcal: 10F/24C/20P

Whataburger

  1. Whataburger Jr – 310kcal: 11F/37C/14P
  2. Grilled Chicken Sandwich – 430kcal: 13F/45C/32P
  3. Apple Cranberry Salad w/ low fat vinegrette – 390kcal: 13F/39C/34P
  4. Grilled Chicken Side Salad – 290kcal: 12F/12C/34P
  5. Chicken Fajita Taco – 340kcal: 11F/31C/29P

Chain Restaurants

Buffalo Wild Wings

*UPDATE BWW finally has their nutrition up! YUS. The only weird thing is they do not have macros for the wings by themselves, just wings with “ave sauce” which is crazy high in fat. Correct me if I’m wrong, though, and I will add wings. 🙂

  1. Grilled Chicken Salad – 420kcal: 18F/27C/41P
  2. Grilled Chicken Sandwich (no toppings) – 360kcal: 9F/38C/34P
  3. Naked Tenders (4) – 170kcal: 1F/1C/37P
  4. Grilled Chicken Buffalito Wrap w/ Ave Sauce – 410kcal: 18F/25C/36P

California Pizza Kitchen

Note: FYI most everything on this menu has horrible macros (super high fat.. wtf). I tried. Hard. Also, they don’t provide dressing macros on their salads, making it impossible to calculate salads w/o dressing. I assume you could order a classic grilled chicken salad and guesstimate w/ good macros.

  1. Kids Grilled Chicken Breast w/ Broccoli – 240kcal: 6F/9C/39P
  2. Asparagus and Arugula Salad – 180kcal: 16F/10C/5P
  3. Bianco Flatbread – 380kcal: 15F/38C/18P
  4. Shaved Mushroom and Spinach Flatbread – 400kcal: 18F/40C/18P
  5. Shrimp Lettuce Wrap – 480kcal: 23F/40C/25P
  6. Lite Adventures Shrimp Scampi Zucchini Fettuccine – 470kcal: 24F/30C/27P

Carrabba’s

Note: Some great side item choices — Steamed Spinach (26kcal: 0F/4C/3P), Grilled Vegetables (92kcal: 5F/12C/3P)

  1. Caesar Salad w/ chicken and light vinaigrette – 363kcal: 13F/20C/41P (shrimp has similar macros)
  2. Johnny Roco Salad w/ light vinaigrette – 386kcal: 18F/19C/38P
  3. Sicilian Chicken Soup (Bowl) – 242kcal: 5F/32C/18P
  4. Pollo La Scalla – 419kcal: 21F/7C/41P
  5. Wood Grilled Chicken (Regular Size) – 287kcal: 7F/1C/52P (HOLY MACROS!)
  6. Grilled Tuscan Sirloin Skewers – 420kcal: 23F/11C/35P
  7. Baked Chicken Parmesan w/o cavatappi amatriciana – 321kcal: 15F/12C/36P
  8. Caprese Panini w/ Chicken (half) – 349kcal: 16F/24C/26P
  9. Mini Cannoli (1) – 537kcal: 33F/33C/27P (Great desert macros if you can swing it, or split it with someone!)

The Cheesecake Factory

*UPDATE I was finally able to get the coveted cheesecake factory macro-friendly items via a friend who works there! Unfortunately, they still don’t have macros listed on their website. But the good news is, we got it here my friends! <3 Special thanks to Katie E. for this gem!

Note: All items listed are from their “skinny dishes” menu. Some great side item choices — Edamame (140kcal: 4.5F/13C/12P), Grilled Asparagus (107kcal: 7F/4C/7P)

  1. Tuscan Chicken – 592kcal: 20F/21C/82P
  2. Skinny Steak Medallions – 380kcal: 16F/22C/37P
  3. Ahi Tartare – 256kcal: 16F/16C/12P
  4. White Chicken Chili – 502kcal: 14F/33C/61P
  5. Skinny Salmon – 576kcal: 36F/19C/44P
  6. “Add on” grilled chicken to any meal – 169kcal: 5F/2C/29P

Chili’s

Note: Some great side item choices — Full Seared Shrimp 40kcal: 2F/4C/12P ; Spinach & Garlic Roasted Tomatoes 45kcal: 0F/9C/3P

  1. 6oz Sirloin w/ Grilled Avocado – 410kcal: 20F/21C/39P
  2. Ancho Salmon – 600kcal: 27F/43C/48P
  3. Grilled Chicken Salad – 430kcal: 23F/23C/39P
  4. Mango-Chile Tilapia – 520kcal: 18F/ 56C/38P (chicken is almost same macros)
  5. Margarita Grilled Chicken – 580kcal: 13F/66C/51P

Dave & Buster’s

  1. Ahi Poke – 449kcal: 20F/11C/46P
  2. Southwestern Tortilla Soup (bowl) – 385kcal: 9F/39C/43P
  3. Angus Steak Chili (bowl) – 258kcal: 9F/25C/22P
  4. 5 Grilled Shrimp – 67kcal: 3F/2C/10P
  5. Thai Chicken Chopped Salad – 411kcal: 11F/48C/28P

Denny’s

  1. Build Your Own Grand Slam w/ 4 turkey bacon strips, 4 egg whites – 230kcal: 10F/4C/36P
  2. Build Your Own Grand Slam w/ 2 turkey bacon strips, 2 regular bacon strips,  2 egg whites, grits – 285kcal: 14F/20C/25P
  3. Fit Slam – 390kcal: 10F/54C/24P
  4. Fit Fare Sirloin Steak – 520kcal: 10F/53C/52P
  5. Cranberry Apple Chicken Salad – 360kcal: 9F/36C/36P
  6. Fit Fare Veggie Skillet – 340kcal: 11F/43C/19P

Famous Dave’s

Note: Some great side item choices — Firecracker Beans (50kcal: 2.5F/7C/2P), Broccoli (80kcal: 4.5F/9C/4P)

  1. Garden Salad w/o muffin or dressing – 270kcal: 19F/13C/15P
  2. Caesar Salad w/o muffin or dressing – 240kcal: 20F/12C/6P
  3. Dave’s Famous Chili (cup) – 350kcal: 22F/21C/20P
  4. Brunswick Stew (bowl) – 250kcal: 15F/16C/17P
  5. Char Grilled Chicken Sandwich – 530kcal: 13F/56C/48P
  6. Georgia Chopped Pork – 530kcal: 21F/38C/47P

Fuddruckers

Macros not available on website–they only list saturated fat, carbs, sodium, and calories; contacted company so check back soon. 🙂

IHOP

  1. Original Buttermilk Pancakes (3) – 410kcal: 14F/60C/12P (If you’re gonna spring for pancake carbs, go for this)
  2. Simple & Fit Veggie Omelette – 310kcal: 12F/12C/27P
  3. Simple & FIt 2 Egg Breakfast – 350kcal: 9F/44C/25P
  4. Simple & Fit Spinach, Mushroom & Tomato Omelette – 310kcal: 12F/31C/29P
  5. Big 2-Egg Breakfast w/ Poached Eggs & Bacon – 284kcal: 20F/1C/25P
  6. Egg White Omelette with Spinach, Tomato & Ham – 193kcal: 5F/7C/30P

Joe’s Crab Shack

  1. Bucket of Shrimp (12) – 180kcal: 2.5F/9C/30.6P
  2. Steak & Malibu Shrimp – 660kcal: 22F/48C/68P
  3. Snow Crab Bucket (half) – 235kcal: 2F/34C/21P
  4. Crab Daddy Feast (half) – 250kcal: 2F/35C/23.5P
  5. Add on Grilled Shrimp – 280kcal: 5F/37C/20P
  6. Maui Mahi – 680kcal: 28F/49C/56P

Logan’s Roadhouse

Note: All “Healthy & Hearty” listings include broccoli & side salad w/ dressing (as listed on website menu). All side items listed on menu have horrible macros. The best one honestly is the 3 cheese macaroni (290kcal: 17F/24C/10P).

  1. Steak & Vegetable Soup (bowl) – 270kcal: 14F/15C/21P
  2. 6oz Sirloin – 380kcal: 21F/0C/51P
  3. Healthy & Hearty 6oz Fillet – 450kcal: 17F/28C/49P
  4. Healthy & Hearty Grilled Chicken – 470kcal: 16F/31C/54P
  5. Healthy & Hearty 6oz Sirloin – 470kcal: 24F/29C/39P
  6. Yeast Roll w/out butter (because you just have to!) – 80kcal: 3F/10C/1.3P

LongHorn Steakhouse

Note: Some great side item choices – Steamed Broccoli (90kcal: 4F/7C/4P), Steamed Asparagus: (90kcal: 5F/6C/5P)

Also, all of the fillets and sirloins have amazing macros. I only listed a few because there are so many variations.

  1. 6oz Smoky Bacon Sirloin – 370kcal: 21F/5C/40P
  2. Shrimp & Lobster Chowder (Bowl) – 250kcal: 15F/23C/10P
  3. Grilled Chicken Salad – 410kcal: 15F/21C/44P
  4. Longhorn Salmon – 300kcal: 16F/2C/33P
  5. Half-breaded Chicken Tenders – 420kcal: 22F/19C/36P
  6. Spinach Fetta Chicken – 220kcal: 6F/5C/37P
  7. Rosemary Cabernet Fillet – 370kcal: 15F/9C/46P
  8. Flo’s Filet & Lobster Tail – 460kcal: 21F/1C/56P

Macaroni Grill

  1. Lentil Soup – 190kcal: 8F/19C/12P
  2. Warm Spinach & Shrimp Salad – 370kcal: 24F/14C/28P
  3. Diavola Scallopine – 560kcal: 25F/28C/53P
  4. Ricotta Meatballs & Spachetti w/ Pomodoro (half) – 481kcal: 25F/40C/24P
  5. Pollo Caprese – 720kcal: 34F/40C/60P

Olive Garden

Note: The only decent side item is steamed broccoli (35kcal: 0F/7C/4P). Also, the mini-desserts are awesome here including Mini Chocolate Mousse (290kcal: 21F/23C/3P), Mini Strawberry & White Chocolate Cake (190kcal: 11F/22C/1P), Mini Amaretto Tiramisu (260kcal: 17F/14C/3P). Sweet toothed peeps rejoice!

  1. Tuscan Sirloin (11 oz) – 540kcal: 24F/24C/77P
  2. Cod Piccata – 370kcal: 19F/11C/37P
  3. Tilapia Piccata – 420kcal: 22F/11C/46P
  4. Herb-Grilled Salmon – 460kcal: 28F/8C/43P
  5. Chicken Margherita – 590kcal: 32F/9C/69P
  6. 1 Breadstick (because you just gotta) – 140kcal: 2.5F/25C/4P

Outback Steakhouse

  1. Chicken Tortilla Soup (bowl) – 299kcal: 16F/23C/16F
  2. Grilled Chicken on the Barbie w/ Mixed Veggies – 460kcal: 13F/26C/61P
  3. 4oz Lobster Tails w/ Mixed Veggies & House salad w/ Light Balsamic – 572kcal: 24F/35C/53P
  4. 6oz Outback Special Sirloin w/ Mixed Veggies & House salad w/ Tangy Tomato – 552kcal: 20F/42C/53P
  5. Sesame Ahi Salad – 252kcal: 8F/15C/33P
  6. Simply Grilled Mahi w/ Mixed Veggies – 375kcal: 13F/17C/51P

Panera

Note: You can opt to “choose 2” of any menu items which are the half portion combined with a half portion of another item. I chose the items with the best macros that I thought would taste the best, but honestly there are SO many macro-friendly options at this restaurant I would recommend looking at the entire nutrition list if you’re not in a rush. Also, I recommend the low fat Thai Chilli Vinaigrette dressing for any salad (1.5tbsp = 25kcal: 1F/4C/0P)

  1. Bacon Turkey Bravo Sandwich on Tomato Basil (half) – 320kcal: 12F/29C/19P
  2. Frontega Chicken Panini on Focaccia (half) – 380kcal: 12F/40C/24P
  3. Classic Salad w/ Chicken (whole) – 300kcal: 13F/20C/27P
  4. Low-Fat Chicken Noodle Soup (bowl) – 160kcal: 5F/19C/14P
  5. Spicy Thai Chicken Salad (half) – 260kcal: 11F/21C/12P
  6. Ham, Egg & Cheese Power Sandwich (whole) – 340kcal: 15F/30C/23P

Pei Wei

*UPDATE (3/12/2016): Pei Wei now offers their “Wok Classics” items steamed and over a salad instead of rice, which makes for much better macros. There are many more items other than these listed here. These items do not include the side choices. For a side, I recommend Lettuce Wraps (30kcal: 0F/6C/2P) or a small salad (34cal: 0F/7C/2P) instead of rice or noodles (as both are relatively high in carbs).

  1. Sweet and Sour Small with Chicken (steamed) – 290kcal: 3F/42C/24P
  2. Ginger Broccoli Regular with Chicken – 480kcal: 480kcal: 15F/42C/43P
  3. Original Asian Chopped Chicken Salad – 470kcal: 16F/37C/46P
  4. Sesame Small with Chicken (steamed) – 410kcal: 13F/44C/26P
  5. Mongolian Small with Chicken- 330kcal: 13F/30C/23P
  6. Thai Dynamite Small with Chicken (steamed): 280kcal: 8F/25C/26P
  7. Lemon Pepper Regular Chicken (steamed): 400kcal: 4.5F/44C/43P

P.F. Chang’s

Note: PF Chang’s used to have more than 10 items, but I recently updated as the menu items have changed and unfortunately, there aren’t AS many macro-friendly options as there used to be.

  1. Ginger Chicken w/ Broccoli – 550kcal: 14F/47C/63P
  2. Buddha’s Feast Steamed – 250kcal: 4F/32C/26P
  3. Shrimp w/ Lobster Sauce – 380kcal: 20F/20C/29P
  4. Chang’s Chicken Lettuce Wraps – 580kcal: 29F/48C/34P
  5. Edamame w/ Kosher Salt – 400kcal: 17F/25C/37P
  6. Handmade Shrimp Steamed Dumplings (6) – 290kcal: 4F/33C/29P

Red Lobster

Note: All items listed are part of the combo menu option where you can combine a few items as a meal. Side options – Garden Salad (70kcal: 1.5F/13C/1P), Broccoli (.5F/7C/4P), Asparagus (60kcal: 3.5F/5C/3P)

  1. Garlic Grilled Sea Scallops – 100kcal: 5F/4C/12P
  2. Garlic Shrimp Scampi – 150kcal: 7F/2C/20P
  3. Steamed Snow Crab Legs – 90kcal: 1F/0C/20P
  4. 7oz Peppercorn Grilled Sirloin – 240kcal:9F/3C/36P
  5. Rock Lobster Tail – 170kcal: 1F/1C/39P
  6. Cheddar Bay Biscuit (because you HAVE to despite crap macros) – 160kcal: 10F/16C/3P

Red Robin

Note: Great side options – Side Salad (100kcal: 6F/8C/6P), Steamed Broccoli (32kcal: 0F/6C/3P), Fruit Salad (110kcal: 0F/31C/1P)

  1. Grilled Turkey Burger w/o mayo or margarine – 519kcal: 21F/52C/33P
  2. Whiskey Rio BBQ Salad w/o dressing or croutons – 245kcal: 9F/20C/21P
  3. Bruschetta Chicken Burger w/o margarine or balsamic cream – 520kcal: 23F/45C/36P
  4. Simply Grilled Chicken Burger w/o margarine – 355kcal: 6F/51C/26P
  5. Chicken Tortilla Soup (bowl) – 408kcal: 20F/35C/24P
  6. Ensenada Chicken Platter (2pc) – 345kcal: 14F/13C/44P

Ruby Tuesday

Note: Great side options – Grilled Zucchini (41kcal: 2F/4C/1P), Steamed Broccoli (52kcal: 2F/7C/3P), Roasted Spaghetti Squash (54kcal: 3F/6C/1P)

  1. Fit & Trim Hickory Bourbon Chicken – 355kcal: 10F/25C/41P
  2. Fit & Trim Petite Blackened Tilapia – 286kcal: 12F/23C/22P
  3. Smart Eating Grilled Chicken Salad – 298kcal: 12F/3C/36P
  4. Smart Eating New Orleans Seafood – 317kcal: 14F/6C/40P
  5. Smart Eating Plain Grilled Petite Sirloin – 203kcal: 8F/2C/32P
  6. Smart Eating Plain Grilled Top Sirloin – 270kcal: 10F/2C/43P
  7. Fire Wings – 178kcal: 11F/4C/16P
  8. Petite Sirloin & Lobster Tail – 373kcal: 17F/2C/55P

Texas Roadhouse

Note: Great side options – House Salad (121kcal: 5F/8C/9P), Steamed Veggies (90kcal: 0F/20C/4P)

  1. Sirloin Kabob – 190kcal: 7F/0C/24P
  2. Grilled Shrimp Skewer (1) – 90kcal: 4F/0C/14P
  3. Oven Roasted Chicken – 267kcal: 7F/0C/51C
  4. Pulled Pork w/ BBQ Sauce (half) – 332kcal: 14F/13C/43P
  5. Dallas Fillet – 304kcal: 11F/0C/48P

T.G.I. Friday’s

Sides – Broccoli (50kcal: .5F/10C/3P), Spinach (180kcal: 14F/8C/4P), Coleslaw (90kcal: 6F/7C/0P), Tomato Mozzarella Salad (110kcal: 8F/5C/5P)

  1. Sizzling Chicken & Spinach – 410kcal: 15F/18C/50P
  2. Sizzling Sirloin & Spinach – 410kcal: 19F/11C/49P
  3. Tortilla Soup – 210kcal: 10F/18C/14P
  4. 6oz Sirloin – 330kcal: 19F/2C/38P
  5. Jack Daniel’s Sirloin – 610kcal: 14F/58C/64P