It’s well known that fast food is among the worst options out there when it comes to nutritious meals. But when you’re in a pinch, on the road, or just experiencing a specific craving. sometimes it’s the most viable choice—and that doesn’t mean you have to load up on the least healthy foods in the world. In fact, when you know what to order, you can stay on track with your weight loss goals—and keep your macros in a good place.
McDonald’s, in particular, has some surprisingly decent options on the menu. We gathered expert insight to help you figure out exactly what to order next time you hit the drive-thru and don’t want to throw your daily health goals out the window. From burgers to breakfast, find a few of the best macro-friendly menu items below.
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1. Quarter Pounder Deluxe with Cheese without a Bun
TikTok creator and dietitian Julie (@nutritionbyjulie) says that while McDonalds is not her first go-to option for a healthy meal, there are a couple ways you can customize your order to make it more weight loss-friendly and nutritious. Because the franchise discontinued their salads and grilled options, she says to order "a quarter pounder with cheese deluxe."
With the deluxe option, you have the benefit of adding lettuce, onions, and tomatoes. These vegetables will give you some fiber, which is better than none. "We went with the quarter pounder instead of the regular hamburger because it's going to have 30 grams of protein compared to the regular hamburger that only has 12," Julie notes.
The trick comes here, where Julie says she will take out the buns so she can add an order of fries. "I'm actually going to take off the bun and eat it almost like a salad with the lettuce, tomato, and onion because, frankly, I don't love buns and I'd rather prioritize French fries," she says.
2. Egg McMuffin
Expert dietitian Krutika Nanavati tells us that an egg McMuffin offers a substantial protein boost for breakfast, thanks to the egg and lean ham. Eggs are renowned for their high-quality protein content, vital for muscle repair and growth, making this sandwich a nutritious option to kickstart the day.
"Starting the day with a high-protein breakfast can kickstart metabolism and reduce the likelihood of overeating later in the day. The protein and whole grain muffin offer sustained energy levels, making it easier to stick to a calorie-restricted diet," she notes. Nanavati seconds this.
"High-protein meals can aid weight loss when part of a balanced diet. Protein promotes muscle maintenance and growth, curbs cravings and snacking, and is more filling than carbs or fats. Choosing grilled over fried and adding vegetables can lower calorie density for easier weight-loss integration," she says.
3. Hamburger
Sure, hamburgers aren't typically seen as the healthiest food around. But at McDonald's, this menu item makes one of the lowest-calorie options. With approximately 250 calories, the McDonald's hamburger provides a modest yet satisfying meal. While it's crucial to consider the overall nutritional balance, opting for this simple item allows individuals to enjoy the iconic taste of McDonald's without an excessive caloric load.
"For just 250 calories, you also get 13 grams of protein and 2 grams of fiber to help curb your hunger," Lisa Andrews, MEd, RD, LD, elaborates. "The burger is relatively low in fat and sodium compared to other menu items (8 grams fat, 480 mg sodium)."
4. Filet-O-Fish
Health expert Jenna Hunter says that the Filet-O-Fish, which is made of breaded fish fillet, tartar sauce, and a bun, provides a substantial amount of protein, making it a satisfying choice for those looking to increase their protein intake. Fish is naturally rich in protein and contains essential nutrients such as omega-3 fatty acids, which are beneficial for heart health. Despite being a protein-rich option, it's essential to note that the Filet-O-Fish also comes with higher levels of sodium and saturated fat due to its breading and tartar sauce, which is why moderation is key.
5. Chicken McNuggets
Chicken McNuggets at McDonald's may not be the lowest-calorie option on the menu since they are fried, but they can still be part of a weight-loss-friendly approach when consumed in moderation. "Yes, the nuggets are fried, but fat provides satiety between meals," Andrews points out.
"This is also a good source of protein, providing 23 grams per serving. Having enough protein in your meals helps manage blood sugar and appetite. Add the nuggets to a McDonald's side salad (15 calories) to make this more of a meal."
6. Sausage Burrito
Need to stop at the drive-thru for a quick breakfast on your way to work? A healthy breakfast is a crucial part of a healthy life, and sometimes you have no other options but top stop by McDonald's. Luckily, there are a few good options! That includes this mouthwatering Sausage Burrito. If you’re pressed for options and McDonalds is the only restaurant around, their Sausage Burrito is a viable breakfast option as it is a solid source of protein.
Nutritionist Heather Hanks notes that it is only 310 calories and contains 2 grams of sugar so you won’t have to brace yourself for a crash. It's also a good idea to add veggies onto a meal wherever you can, so ask if there are any greens available to add into this burrito if you feel it’s lacking.
