It’s no secret that sometimes, a fast food meal from a popular burger chain like Wendy’s is super convenient on a busy day and is a simple solution to those moments where you’re too stressed to cook. However, when you’re trying to get fit and lose weight, it’s easy to feel guilty about ordering at a fast-food restaurant.
When you’re on a weight loss journey, one of the most crucial components to supporting it is getting in enough protein throughout the day. Protein provides energy and supports muscle growth. If you have a protein goal you need to meet or want to know what you should order when you go to one of the most popular fast food chains, Wendy’s, to meet that goal, you’re in luck. We spoke with dietitians and health experts, including registered dietitian Fiorella DiCarlo, and Candice Van Eeden, a holistic nutrition coach, about five items on the Wendy’s menu that are high in protein and won’t ruin your weight loss progress. Read more about them below.
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1. Grilled Chicken Sandwich (No Mayo)
Who doesn't love a good chicken sandwich? Surprisingly, the one from Wendy's is relatively high in protein and guaranteed to be satiating. Although they're known for their juicy burgers, Wendy's also has tasty chicken sandwiches that contain a good amount of protein, so you can get in a delicious, indulgent meal while continuing to meet your protein goals.
Candice Van Eeden notes that this sandwich, when ordered without mayo, is a good choice for those looking to eat a bit more consciously in the fast food line, noting that it "has approximately 33 g of protein, and it is a clever low-fat sandwich."
"This gets rid of the fat and calorie content in the food considerably and also does not compromise the goodness of grilled chicken," she adds. "It is a good and balanced decision."
2. Parmesan Chicken Caesar Salad
Although a salad from a fast food restaurant may not interest you, some places, like Wendy's, do sell flavorful and tasty salads that can help you not only get some extra protein in, but also some extra fiber. Their Parmesan Chicken Caesar Salad is a popular choice amongst customers and nutritionists as well, given that it has a high amount of protein and makes for a lighter choice over their sandwiches.
"Salads can be boring, but this protein-forward and tasty salad will hit the spot!" says Fiorella DiCarlo. "With 32 grams of protein, it will get you through your afternoon meetings. It is a great low-carb, protein-forward, and flavorful lunch."
3. Large Chili
Wendy's is famous for their chili, which has a beefy base made from extra hamburger patties they don't use, so it's not only a filling and flavorful menu item, but there's a nice waste-free element to it. If you're trying to cut down on the amount of bread you're eating, or are simply tired of getting sandwiches from fast food places, the chili at Wendy's is an awesome alternative that's still packed with protein, given that it's made with beef and beans.
"The protein content in Wendy's chili is approximately 23 grams, and the meal contains beef and beans; hence, it is nutritious and rich in fiber," says DiCarlo. "It is comforting, soothing to eat, and acts as an excellent meal in itself with relatively low calories."
4. Bacon, Egg, And Cheese Sandwich (No Croissant)
Every once in a while, if you're on a long road trip or forgot to eat something on your way to work, a fast-food breakfast is needed. Wendy's has an extensive breakfast menu, but if you're looking for something high-protein and low-carb, Van Eeden suggests ordering the Bacon, Egg & Cheese Croissant sandwich, but taking off the croissant to save on excess calories and fat.
"When you take the croissant and use a lighter wrap or bread, you still get 18 grams of protein in this breakfast dish," she explains. "It is a healthy way to begin the morning with protein, but not refined carbohydrates rich in calories."
If your meal doesn't feel complete, you could factor in some more calories for a hasbrown, or ask for a second egg to create an 'eggwich!'
5. Grilled Chicken Wrap
The Snack Wrap at McDonald's has been getting a lot of heat lately, so if you still want a filling, high-protein, and yummy wrap option, nutritionists suggest the grilled chicken wrap from Wendy's. Not only is it a nice choice for those on a weight loss journey, but it's also a decent handheld snack you can enjoy if you're busy driving or need to be on the go.
"The grilled chicken wrap has about 20 grams of protein and is light as well as effective as a hunger suppressant," adds Van Eeden. "It is perfect for those who want something less in calories yet provides good nutrition and keeps them full in between meals."
Which of these high-protein items from Wendy's would you reach for first?
