If you’re trying to lose body fat but find yourself at a fast-food restaurant, you might think your options are limited. Joey, a weight loss dietitian, says that’s not the case—especially at Wendy’s. In a recent TikTok, he shared his go-to choice for a low-calorie, high-protein meal that supports fat loss.
“People often think that fast food automatically means high calories and weight gain,” Joey explains. “But there are plenty of options—you just need to know what to look for. The goal is high protein and lower calories. Protein helps preserve muscle and keeps you full, while fewer calories help you stay in a calorie deficit.”
@joeythedietitian My go-to Wendy’s order for fat loss. Coming from a weight loss Dietitian Totals with no ranch are just 370 calories and 27 grams or protein A GREAT option if you’re on the go. What fast food place should I do next? #womensweightloss #easyfastfood #OnTheGoMeals #macrofriendlyrecipe original sound – Joey | Weight Loss Dietitian
Best Wendy’s Order For Weight Loss
While Wendy’s no longer offers its grilled chicken sandwich, Joey recommends their grilled chicken wraps as a smart alternative. Each wrap contains grilled chicken, cheddar cheese, lettuce, and a tortilla, totaling about 420 calories and 27 grams of protein. Joey suggests skipping the ranch dressing to bring it down to 370 calories while keeping the protein at 27 grams—a great calorie-to-protein ratio.
He notes that the fat content of this wrap is only 10 grams, giving you more than double the protein compared to fat—a key metric for staying full and supporting fat loss.
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Other Healthy Alternatives
Beyond the grilled chicken wrap, here are a few more Wendy’s hacks for anyone looking to eat smart on the go:
- Apple Slices: For a sweet, low-calorie side, swap fries for Wendy’s apple slices. With only 35 calories per pack, they add fiber and satisfy your sweet tooth without sabotaging your goals.
- Chili: Wendy’s classic chili is surprisingly high in protein—about 17 grams per serving—and lower in calories (250 calories for a small cup), making it a great option for a quick, filling meal.
- Side Salad with Grilled Chicken: Pairing a side salad with a grilled chicken filet creates a low-calorie, high-protein lunch under 350 calories, especially if you skip or lightly use high-calorie dressings.
For anyone navigating fast food while trying to shed pounds, Joey says these wraps and swaps are “a great option” that proves you don’t have to sacrifice convenience for healthy eating.
