A Nutritionist Who Lost 100-Lb Shares Her 6 Go-To Fast Food Orders For Slimming Down Safely: Jimmy John’s, In-N-Out, More

When it comes to weight loss, fast food usually gets a bad rap—and often for good reason. Many menu items are high in calories, sugar, and unhealthy fats. But with more chains offering lighter, customizable options, it’s possible to make smarter choices that support your goals. In fact, some fast food orders—when chosen carefully—can be part of a balanced diet and even help you lose weight by keeping portions controlled and protein high. It’s all about knowing what to look for and what to avoid.

Ilhana Muhlstein, a nutritionist who lost 100 pounds, shared her go-to fast food orders for fat loss.

“They will wrap any sandwich in lettuce,” she says. “You can even ask for extra lettuce, tomato, and cucumber to make it more filling.” She said she “lived on the” totally tuna un-wich in college and would pair it with a fruit such as a banana.

She notes that this is an order her clients are very into. “At Papa John’s, you can get a bowl with all the veggie toppings.” You can choose from peppers, mushrooms, and onions, and they’ll cover it with tomato sauce and cheese. You can also add sausage or pepperoni, but go light on the cheese so the bowl isn’t too greasy or overloaded with too many calories.

While Chipotle is generally healthy, you can take things up a notch by asking them to make a base of all veggies or “simply ask for them to go light on rice to keep it more balanced,” she adds.

Jersey Mike’s “Sub in a Tub” is a healthier fast food option for those looking to lose weight or eat cleaner on the go. By skipping the bread and serving all the sub ingredients in a bowl, it significantly reduces refined carbs and calories.

Instead of a bun, the protein style burger is wrapped in crisp lettuce, which cuts down on refined carbs and empty calories. It still offers a good source of protein from the beef patty, helping to keep you full and support muscle maintenance.

If you’re a pickle lover, this option is perfect for you! Muhlstein gets the Italian with no meat “so it’s essentially like a cheese sandwich.” This areat for those that are gluten free and want a low carb option.