Are There Other Sources Of Protein Except High Protein Fast Food
There are many other reliable sources of high-quality protein.
No, were not talking about homemade meals or breakfast menus with a side of oatmeal. Were talking about industry-manufactured protein supplements and protein powders. Of course, some of them adversely affect the kidneys if theyre not taken in moderation. Others might be of low quality. But as long as it is an FDA-approved protein supplement coming from a reliable company, you have nothing to worry about.
The good thing about protein powders compared to high-protein fast food is that there are no condiments in the former case. The fat amount is almost non-existent, and the same goes for carbs, saturated fatty residue, sugar, and vice versa.
We have eggs, fish, and beef to count on natural protein sources in fast food options. The Department of Commerce in the U.S. reportedly suggested that the consumption of beef and fish increased by 25% during 1998 2004.
Meanwhile, the National Cattlemans Beef Association reported beef consumption of up to 4.5% during the same timeline.
But, heres an important thing to consider if you are thinking of eating beef burgers as a direct source of high-protein fast food.
70% of the U.S population is struggling with obesity. Without delaying it any further, lets look at some of the best high-protein fast food.
Leave The Sauce On The Side
McGowan says that it is absolutely mandatory to order dressing and sauce on the side. Why? Because even if you order something totally healthy like salad dressing can make it a nutritional disaster. Dressing is going to be one of the highest calorie components of salads, McGowan told TODAY.
That doesnt mean you cant have dressing or sauce at all you just have to be judicious. You can add dressing to your salad, said McGowan. Add a small amount and then mix it in to add that flavor, but not the excessive calories and the oils and salt and the sugars that are often in those dressings.
McGowans advice is the same for basically any sauce. A lot of fast food is swimming in it, but you can request otherwise. If youre at Taco Bell, for example, you can order most items fresco style, and theyll skip the cheese and sauces and replace them with fresh tomatoes.
Unfortunately, this sauce-on-the-side strategy means totally skipping menu options that you cant personalize like coleslaw. McGowan said that all those drippy-looking options look so saucy because theyre basically made of oil, sugar and salt.
Tips For Making Smarter Choices At Fast Food Chicken Restaurants:
Choose baked, broiled, or grilled chicken over fried or breaded chicken. And don’t even think about chicken nuggets, which are loaded as much fat and sodium as a burger.
Go easy on the honey mustard, barbecue sauce, and other special sauces. Each sauce packet adds around 60 calories.
Be wary of sides. Half the fun when ordering chicken are the sides: coleslaw, biscuits, baked beans, mac n cheese, and mashed potatoes. But these standard side dishes are all high in calories, so make sure to count them toward your meal.
Pass on the crispy chicken sandwich, which may be flavorful, but is fried and fatty. A much better choice is a grilled chicken sandwich. Order it skinless to make it even healthier.
|Healthier fast food chicken options|
|Adding extra gravy and sauces||Limiting gravy and sauces|
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Too Much Protein Will Lead To Rabbit Starvation
Healthy people can metabolise up to 3.5 g/kg protein daily and digest up to 4.3g/kg daily. This makes sense in an evolutionary context when there wouldnt have been a regular supply of food, but we would have needed to be able to use the food when we came across a big hunt after a long famine.
Theoretical research suggests there is no upper limit to protein intake to the point it is dangerous. However, the practical upper limit seems to be around 50% of calories.
If you force extreme protein levels, you get thirsty and pee out the excess protein.
Growing children or active people tend to crave higher levels of protein to build and repair their muscles .
If youre obese and eat only lean protein, you will use body fat for fuel.
If you are very lean and eat nothing but very lean protein, satiety will kick in and you will not have enough body fat to burn. This is dangerous. However, most people avoiding excess protein tend to have plenty of body fat to use for fuel for a while before rabbit starvation ensues.
Healthy Fast Food At Sandwich Chains
Thanks to Subway, sub sandwiches come to mind for many people when they think of healthy fast food. And while it is true that you can find relatively healthy choices at the top sandwich chains, their menus are not without their pitfalls. While sandwich shop ads promote their health benefits, studies have found that many people eat more calories per meal at a sub shop than at McDonald’s. This may be because people feel so virtuous eating healthy as the ads suggest, they reward themselves with chips, sodas, or extra condiments that can turn a healthy meal into an unhealthy one. You can make healthier choices at a deli or sub shop but you need to use some common sense.
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Risks Associated With Protein Rich Food Without Fat
Moderation is the key when it comes to high protein low fat foods. One cannot be gung ho on such foods and expect miracles to happen overnight. In fact, excessive intake may do more harm than good. As a thumb rule, a high protein diet, at least for a short period, has a beneficial impact. Research is inconclusive on the impact of high levels of proteins on kidneys.
In general, people with healthy kidneys do not have any undesirable side effects of such food intake. However, people with underlying renal conditions should avoid high protein low fat foods. Talking to a healthcare professional and seeking expert advice on the matter is recommended. It is noteworthy that research is still being conducted on the long-term effects of high protein diets on the human body.
Thus, one cannot throw caution to the wind. Proper planning and restraint will mitigate the risks associated with low-fat foods rich in protein.
Healthy Fast Food At Asian Chains
Asian fast food may sound healthier than your typical burger or fast food sandwich. After all, you can usually get a decent amount of veggies. But if you’re not careful, you can end up with a meal that’s much higher in calories and fat than you may realize. If you’re smart about what you order, you can minimize the diet-busting damage, but Asian fast food also tends to be very high in sodium. And unfortunately, there’s not much you can do about that-which makes Asian fast food best for the occasional indulgence, not a regular habit.
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Quarter White Skinless Rotisserie Chicken With Steamed Vegetables & Green Beans
Protein payout: 53 gNutrition: 380 calories, 13 g fat, 3 g saturated fat, 1,030 mg sodium, 17 g carbs, 7 g fiber, 4 g sugar
If you go into Boston Market without a game plan, it’s easy to get tripped up along the assembly line. But if you stick to this order staying on track is a cinch. In addition to the combo’s noteworthy low calorie and high protein counts, the green beans provide a hit of leucine, an amino acid that stimulates protein synthesis and muscle growth.
Tricks To Instantly Make Any Order Healthier
Before we dive in the data we want to share 5 high impact tips you can apply to any order, anywhere, to enjoy a healthier meal.
The secret to eating healthier is to avoid empty calories. Empty calories are foods consisting primarily of solid fats and added sugars. These foods provide energy but very little nutritional benefit . Example: chocolate bar, donuts, cake.
The average fast food restaurant is home to dozens of menu items made up of empty calories. We found hundreds of empty calorie menu items in our research. Avoid ordering empty calories and you will instantly make your order considerably healthier:
Thats 820 calories in tips. Using tips 1, 2, and 4 cuts 600 calories from your order at Wendys. Not to mention the money you save by choosing a sandwich only option instead of a combo.
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Starbucks Egg & Gouda Protein Box
If youre getting anything fancier than a latte at Starbucks, chances are your coffee order is giving you way more than enough sugar already. So, if youre craving a snack to go with it, avoid the temptation of pastries , and fill up on this neat little package of fruit, cheese and hardboiled eggs instead.
Tips For Making Healthier Choices At Fast Food Burger Joints:
Stick to a single hamburger patty. No double or triple burgers! Burgers with two or three beef patties add loads of unnecessary calories and unhealthy fat .
Hold or go light on the mayonnaise. You can eliminate around 100 calories. Add extra ketchup or mustard if you need a flavor kick.
Go easy on special sauces, which add a lot of calories. If you don’t want to do without, ask for the sauce on the side. A little goes a long way.
Say no to bacon, cheese, onion rings, and other calorie-laden burger toppings. If you want to add some interest, go with extra pickles or heart-healthy avocado.
Ask about no-meat burger or sandwich options, such as the veggie burger at Burger King or the grilled cheese at In-N-Out Burger.
Skip the fries. You’ll save hundreds of calories .
Check out the kid’s menu. Junior and children’s-sized hamburgers usually have between 250-300 calories, making them a healthier choice.
|Healthier fast food burger options|
|Yogurt parfait or a vanilla sundae in a cup|
Healthy Fast Food: The Best High Protein Fast Food Meals
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You pull out your phone to check the time. 5 minutes until lunch. The next 5 minutes are spent walking through a bunch of what if scenarios in your head:
We wrote this post for times you choose the third option. Nearly everybody has a natural hesitation and sense of guilt they experience when they order fast food. You know you could be making a healthier choice, but still, you allow yourself to indulge on the convenience.
Theres nothing wrong with using fast food strategically as long as youre familiar with both the upside and the downside .
The purpose of this article is to highlight fast food meals high in protein and steer the reader away from empty calories. You may be surprised how many different fast food orders will fit into your diet.
Kfc Kentucky Grilled Chicken Breast With Green Beans
It may seem impossible to eat healthy at KFC with all the fried chicken meals. But now, their grilled chicken option is actually an amazing source of protein without all of the fat and grease of their fried menu items.
Hot dogs usually aren’t considered a health food, but Shake Shack switches things up with a chicken dog that has less fat but is still high in protein.
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Ultimate Chicken Grill Sandwich
Protein payout: 34 gNutrition: 370 calories, 7 g fat, 1.5 g saturated fat, 580 mg sodium, 43 g carbs, 2 g fiber 9 g sugar
Going to the Wendy’s drive-thru doesn’t mean tossing your nutrition plan out the car windowjust stick with the Ultimate Grill and steer clear of the ever-tempting Frosties and fries. The sandwich comes with a grilled chicken breast, tomato, lettuce and a drizzle of honey mustard, a combination that’s heavy on flavor and protein but light in the fat and sodium department.
Guides Can Help You Make Healthier Choices
Many fast food chains post nutritional information on their websites. Sometimes, these lists are confusing and hard to use, but they are the best source for accurate, up-to-date information on your menu options. There are also many other websites and apps that provide nutritional information, often in easier to use formats.
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Boston Markets Rotisserie Chicken
If you want fast food that tastes like a delicious home-cooked meal then the rotisserie chicken from Boston Market is definitely the best option for you.You should avoid including side meals like mac and cheese as well as mashed potatoes. These will shoot up both the carb content and fat levels. Instead, include steamed vegetables that will increase fiber content without jeopardizing protein concentration.
Healthy Fast Food Orders According To Mcgowan:
- Chick-Fil-A’s Kale Crunch Salad: “Youre really getting your vegetables, healthy nuts, and grilled lean chicken.”
- Chipotle’s High-Protein Bowl: “Its around 816 calories. So thats a great opportunity to divide that in half and you get two meals out of .”
- Wendys Small Chili: “Great source of protein, iron and fiber for satiety. Low in fat and sugar.”
- Popeye’s Regular Red Beans and Rice: “No sugar, eight grams of protein. And they also have green beans and corn on the cob, so could have some vegetable options.”
- Taco Bell’s Chicken Taco Fresco-style: ” eliminates the cheeses and sour cream and substitutes tomatoes.”
All-in-all, eating fast food is usually not the healthiest option and McGowan recommends keeping healthy snacks and protein drinks on hands so you can avoid it as much as possible. But if you do find yourself in the drive-through, dont belittle yourself for it. We all slip up and eat the wrong foods or a little too much sometimes. As McGowan said, Its OK to eat a less healthy meal. Its one meal. Just jump right back into your healthier habits.
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Subway Black Forest Ham Egg And Cheese Flatbread Sub
Subway is famous for being a quick lunch hour stop, but they serve delicious breakfast sandwiches as well.
“With 24 grams of protein and only 410 calories, this Subway Breakfast Flatbread Sub is a great option for a quick breakfast! And the best part is they will let you add veggies if you ask. And if you are looking for a vegetarian-friendly option, they also have an egg and cheese version of the same breakfast sub. While coming in a little lower in protein at 19 grams, it is still a protein-packed way to start the morning,” says Goodson.
Why You Need Protein
Protein is vital for three major functions. It helps you grow and repair muscles and other soft tissues. It is also a building block of enzymes and hormones, which help regulate processes in your body. Thirdly, protein is a fuel that your body burns for energy.
Your bodyâs protein requirement depends on your weight. The average adult needs about 0.8 grams of protein per kilogram of body weight per day . So, a 140-pound person needs around 50 grams of protein every day. The National Academy of Medicine recommends that protein make up between 10% to 35% of your daily calories.
Protein is the building block of numerous body parts, including:
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Why Fast Food Sucks
Fast food restaurants toe the line between food quality and affordability just enough to avoid trouble. This is a concerning contrast between your own intentions of finding a high quality food source.
Fast food typically lacks fiber, contains a lot of sodium, and is micro-nutrient deficient. Not to mention the quality of ingredients are highly questionable.
On top of all this its not very satiating. You will probably be hungry again soon after completing your meal.
Like most things in life you will probably be fine if you moderate. Regardless, we felt responsible to include this disclaimer.
Everything in moderation, including moderation. Oscar Wilde
Dairy Queens Mushroom Swiss Grillburger
Dairy Queen is quite renowned for selling high-protein meals that are low in fats and carbs. Its mushroom Swiss grillburger is one delicious meal you should definitely put on your to-eat list. This is not just because of its high protein content but also because it is one of the healthier options on the restaurants menu.
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