Wendy’s is one of the most popular fast-food establishments out there, and people love stopping by for a quick burger or chicken sandwich fix. However, people who are trying to lose weight often assume they can’t eat there, but one weight loss influencer is proving them wrong.
Samantha Milton is a weight loss content creator and coach who has been going viral for her low-calorie, high-protein orders from some of the biggest fast-food restaurants, from Chick-fil-A to Wendy’s to Taco Bell. According to her video intros, she’s lost over 250 lbs “eating in a calorie deficit,” and Her Wendy’s orders are some of the most viral ones, as she’s found a way to indulge in her favorite meaty, crunchy, saucy menu items without going overboard on calories.
We’ve collected six of Sam’s famous Wendy’s orders that are low in calories for a fast food meal and high in protein. Read more about them below.
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Double Stack On Lettuce & Spicy Chicken Nuggets
This is a fun combination Sam created, as you can enjoy the satisfying flavor elements of a burger with the taste and indulgence of the restaurant's famous Spicy Chicken Nuggets.
"I got a Double Stack with no bun, add tomato, lettuce, and applewood smoked bacon," explains Sam in her video. "[I also got] a four-count Spicy Nugget and a Diet Coke."
This meal adds up to only 530 calories and has an impressive 34 grams of protein. To make it even better, after Sam wraps her burger meat into a lettuce wrap, she'll add pieces of her chicken nuggets to it to elevate it and create "the perfect bite."
Grilled Chicken Ranch Wrap With Bacon
Health experts have noted that the grilled chicken wraps from Wendy's are one of the 'healthier' items off their menu, as the unbreaded chicken and wrap lower the calories you eat. Sam likes to bump up the satiety factor by adding pickles, onions, and bacon to her wrap.
"You can eat the entire thing for only 470 calories, and it has 31 grams of protein," says Sam.
"This is huge," she continues. "Adding the pickle, onion, and bacon makes this."
If you need a break from red meat or want to switch up your usual fast food order, try out this filling wrap!
Parmesan Caesar Chicken Salad
If you want to eat fast food but are concerned with getting in more fiber and protein throughout your day, this could be the Wendy's order for you. When she wants a Wendy's salad, Sam orders the Parmesan Caesar Chicken Salad and bumps up the protein and volume by adding "extra chicken."
The salad comes with a packet of Caesar dressing and a package of seasoned, crumbled croutons.
"This entire packet of Caesar dressing is 240 calories, and I am going to use half for 120 calories," says Sam in her video. "I'm honestly so surprised at how good the chicken is."
By following her extra chicken and half-dressing tips, the meal comes to 510 calories and 45 grams of protein.
Jr. Cheeseburger & Spicy Chicken Nuggets
If the idea of a lettuce-wrapped burger doesn't appeal to you, there is an alternative that's still high in protein and low in calories. In one of her Wendy's videos, Sam orders a Jr. Cheeseburger with no mayonnaise and a six-piece order of Spicy Chicken Nuggets.
"You already know what I'm going to do," she says on camera as she adds a few of the nuggets to her cheeseburger.
This meal is great for those who really feel like they want a treat that isn't super veggie-forward while still keeping an eye on their calories. She also suggests adding a drizzle of the restaurant's chili sauce, which is "elite."
Egg, Bacon, & Cheese Sandwich
This one is for all the breakfast lovers! A fast-food breakfast can be delicious and convenient if you're out and about in the morning. As tempting as getting your typical b-fast sandwich on a tasty pastry or biscuit can be, those refined carbs add up to weight gain quickly.
For Wendy's breakfast, Sam invented a way to get an "eggwich" by ordering "the Bacon, Egg, & Cheese Croissant with no croissant."
"I subbed the Swiss cheese sauce for American cheese, [added] extra bacon, and an extra egg," says Sam. "I'm gonna use the eggs as the bread of my breakfast sandwich."
For extra flavor, she adds some hot sauce to her weight-loss-friendly sandwich, which contains only 340 calories and 24 grams of protein. Sam found that ordering on the Wendy's app was the way to go for this meal, as she was able to make "so many modifications" and didn't have to worry about confusing a cashier in the drive-thru line.
Chili & French Fries
Did you know that you can create a version of chili cheese fries at Wendy's that won't throw you off your weight loss? Wendy's chili is an iconic menu item that's been around for decades, as they use their leftover hamburger meat to create a flavorful comfort food. Sam states in several of her videos that she's a big fan of the restaurant's chili and has found a way to make an entire meal out of it by crafting some chili cheese fries.
She orders a small chili, adds cheese and onions, and a junior-sized order of french fries. Then, she uses a packet of chili sauce to drizzle on top.
"You can eat this entire thing for only 510 calories," she says. "Don't forget the chili sauce; it's only 5 calories per packet."
Which of these weight-loss-friendly Wendy's meals will you try first?
