Like many other fast food restaurants, Taco Bell has a reputation for being quite unhealthy, and many people on a weight loss journey think they can’t eat it. However, that’s not exactly the case, as some health experts have found a few menu items at the popular Mexican food chain that can keep you on track.
While fast food still isn’t ideal for meals to eat on a weight loss journey, sometimes life gets in the way, and you need to grab something on the go. We spoke to Registered Dietitians Dawn Menning with Nutu and Avery Zenker with MyHealthTeam about five low-calorie menu items from Taco Bell that are high in protein and can support your weight loss. Read more about them below.
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Veggie Bowl
This vegetarian-friendly option is a great way to get some fiber in while still enjoying a flavorful meal for only 410 calories.
"Its high fiber content can help you feel full for longer, potentially reducing cravings or overeating later," says Zenker.
"Its protein content could be improved for further satiety. One option is to go easy on the cheese and add chicken. This may increase the calories slightly from the chicken, but it will boost the protein and can help it be a more filling meal."
Chicken Cantina Bowl
Similar to the veggie bowl, this protein-packed cantina bowl is another fiberous option you can easily eat on the go or when you're in a pinch. If you're one of those people who struggles to eat a meal without a portion of meat, you'll want to check out this menu item.
"With only 480 calories, 24 grams of protein, and 10 grams of fiber, this meal helps to keep you feeling full longer and includes healthy fats from the avocado," explains Menning.
Bean Burrito
Burritos aren't always associated with healthy eating, as they're often loaded with all sorts of toppings, including some that are higher in fat. However, when they're filled with the right stuff, they can be delicious and part of a weight-loss-friendly meal.
"It contains 360 calories, 13g protein, 10g fat, 8g fiber, and 54g carbohydrates," says Zenker.
"It has a moderate amount of protein for its calories. Swap out the refried beans for black beans to lower the calorie, fat, and carbohydrate content. Add onions, pico de gallo, or red sauce for extra flavour and little to no additional calories."
Chicken Quesadilla
Some of the most popular items on the Taco Bell menu are their quesadillas, as they're convenient and packed with flavor. If you're a fan, you're in luck, as there are ways to make them a little bit better for keeping your macros in check.
"To lower the fat and calorie content while keeping the protein, go easy on the cheese, and swap creamy jalapeno sauce for jalapeno pepper and guacamole, or reduced-fat sour cream, or hot sauce," adds Zener.
"Feel free to add lettuce, onions, tomatoes, or pico de gallo. This makes the meal 355 calories and about 25 grams of protein."
Chicken Soft Taco
You can still go to Taco Bell and enjoy a taco while trying to lose weight. There are ways to customize the soft chicken taco, add ingredients to its fiber content, and enjoy a filling meal.
"Made with white meat chicken, it provides 160 calories, 12 grams of protein, and 1 gram of fiber," explains Menning.
"It's full of protein in just one taco, [which] helps to keep you satisfied and feeling full longer."
You can get the taco 'surpreme' for added veggies, and can even ask for extra lettuce and tomatoes for more vegetables.
