1

Why this guide? 3

What makes us lose weight? 4
What made the cut? 5
Chick-fil-A 6
Panda Express 9
Jimmy John’s 14
Chipotle 17
Panera 21
McDonald’s 26
Starbucks 29
Wendy’s 31
Arby’s 35
Zaxby’s 38
IHOP 41
Taco Bell 44
Sonic 50
Jack in the Box 53
Bojangles 58

2
Why this guide?
If you’re trying to lose weight, life events are the biggest barriers stopping
you from hitting your goals.
What do I mean by “life events”?
• Lunch with coworkers
• Eating while traveling (on the road, in an airport, etc.)
• Weddings
• Friday nights out with friends
• Saturday/Sunday football with friends
• Thanksgiving/Christmas dinners
These are just a few of the hurdles you’ll have to learn to manage.
This Fast Food Guide will help you make better choices to keep you on
track when those life events take place.
But before we move on, I want to make something perfectly clear.
I am not some psycho who eats perfect meals every single day.
Losing weight and getting yourself into good shape doesn’t mean you have
to be dialed in 100% of the time.
If I’m on a road trip, I occasionally use that meal as a “cheat meal”. There’s
not much around to choose from so I basically say, “Screw it. Let’s enjoy
this.”
It’s just one meal. It’s not going to kill me.
The same applies for you too.
I don’t want this guide to imply that I, or you, should only be eating what’s
in this guide if we’re eating fast food.
You should enjoy life but not so much that it negatively affects you and
your health, you know?
But if you are serious about cutting some extra weight or you just want to
make healthier food choices, this guide is perfect for you.

3
What makes us lose weight?
There is no specific food or diet that is best for losing weight.
It all comes down to what is known as “energy balance” and we use
different diets to help us get there.
In order to lose weight you need to eat fewer calories than you burn.
Somehow, someway. There is no way around this.
If you are eating fewer calories than you burn you are in a caloric deficit.
If you are eating more calories than you burn you are in a caloric surplus.
If you are eating as many calories as your burn, on average, you are at
maintenance.
Your maintenance, deficit, and surplus calorie numbers are going to be
specific to you and your body.
I can’t tell you that number but you can get a good estimate using a TDEE
calculator.
So what does all of this mean in the context of this Fast Food Guide?
1. You can lose weight eating fast food – it just requires more effort. It
definitely isn’t playing the Lose Weight Game on Easy mode.
2. How much you can eat is going to depend on your TDEE (use the
calculator).

4
What made the cut?
There were two big factors when deciding what to add in this guide:
1. Protein
2. Total calorie count
Protein because of its thermic effect – it requires more energy just to
break it down and it takes longer to digest which has been shown to reduce
appetite. This means you’ll feel fuller for longer.
But more importantly, we need protein to build muscle which is very
important when following a fat loss diet. The more muscle you have, the
more calories you’ll burn daily which means the less you have to focus on
hitting the stair climber.
A high protein diet also means we are more likely to preserve lean body
tissue which can sometimes be broken down by dieting.
I tried to choose menu items with at least 30-50g of protein. Unfortunately
that isn’t always possible with fast food so you do have to make
compromises sometimes.
Why total calorie count was a factor should be self explanatory.
A high amount of protein in our sandwich is great but if we’re consuming
1.5k calories in the process, it isn’t going to help our waistlines at all.
So to sum it up I chose food items that were relatively high in protein with
calories totals around 600-700 calories or lower.
Adjust your fast food intake as needed for you and your body.
To do this, use the TDEE calculator to get a rough estimate of your
maintenance calories per day. From there, do a little math to determine
how many calories you can allocate per meal.
Note: Everything listed in this guide and the corresponding nutrition
information applies only to the pictured menu item. Side items such as
french fries are not included in the calorie totals or macronutrient
breakdown.

5
Restaurant
Menu Item 1

123 Cal
456 Fat
123 Carbs
456 Protein

Menu Item 2

123 Cal

Chick-fil-A 456 Fat

123 Carbs
456 Protein

Menu Item 3

123 Cal
456 Fat
123 Carbs
456 Protein

6
Restaurant
Chick-fil-A
Egg White
Menu ItemGrill
4

290 Cal
123
8 FatFat
456
30 Carbs
123 Carbs
26 Protein
456 Protein

Bacon,Item
Menu Egg 5
& Cheese Muffin

310 Cal
123
14 Fat
456 Fat
29 Carbs
123 Carbs
16 Protein
456 Protein

GrilledItem
Menu Nuggets
6 (12ct)

200 Cal
123
5 FatFat
456
2 Carbs
123 Carbs
38 Protein
456 Protein

7
Chick-fil-A
Grilled Chicken Sandwich

380 Cal
12 Fat
43 Carbs
28 Protein

8
Panda Express

9
Panda Express
Panda Express may require you to do a bit more math since you build
bowls and plates but here’s the basic formulas.
1. Bowl: ½ White Steamed Rice, ½ Super Greens, any protein.
2. Bowl: White Steamed Rice, any protein.
3. Bowl: Super Greens, any protein.
4. Plate: ½ White Steamed Rice, ½ Super Greens, any 2 proteins.
5. Plate: White Steamed Rice, any 2 proteins.
6. Plate: Super Greens, any 2 proteins.

10
Panda Express
White Steamed Rice (1/2)

190 Cal
0 Fat
44 Carbs
7 Protein

Super Greens (1/2)

90 Cal
0 Fat
10 Carbs
6 Protein

Kung Pao Chicken

290 Cal
4 Fat
14 Carbs
16 Protein

11
Panda Express
Black Pepper Angus Steak

180 Cal
2 Fat
10 Carbs
19 Protein

Grilled Teriyaki Chicken

300 Cal
4 Fat
8 Carbs
36 Protein

Broccoli Beef

150 Cal
2 Fat
13 Carbs
9 Protein

12
Panda Express
Mushroom Chicken

220 Cal
3 Fat
10 Carbs
13 Protein

String Bean Chicken Breast

190 Cal
2 Fat
13 Carbs
14 Protein

13
Jimmy John’s

14
Jimmy John’s
Two quick notes here about the items listed below.
For the Little John’s, any sandwich will do but to save space I just
condensed this into one “Little John” listing on the following page which is
why detailed nutrition information is missing. Check their menu if it really
matters but they’re all 350 calories or less.
For the Unwich, simply subtract the calories on the right side (230 or 350)
from the original calorie count for the sub. Once again, this should be
clearly stated on their menu.

15
Jimmy John’s
Regular Turkey Tom

480 Cal
19 Fat
48 Carbs
23 Protein

Little John’s

See menu
? Fat
? Carbs
? Protein

Unwich

OGs, #7, #13 (-230 Cal)

All others (-350 Cal)

16
Chipotle

17
Chipotle
Chipotle is a little more complicated since there’s no set menu items but
I’ve created 4 bowls for you. The orders are listed below with nutrition
information on the next page.
1. Chicken Bowl: Chicken, white rice, no beans, any non-corn salsa,
fajita, veggies, romaine.
2. Steak Bowl: Steak, white rice, no beans, any non-corn salsa, fajita
veggies, romaine
3. Barbacoa Bowl: Barbacoa, white rice, no beans, any non-corn salsa,
fajita veggies, romaine
4. Carnitas Bowl: Carnitas, white rice, no beans, any non-corn salsa,
fajita veggies, romaine
As you’ll see in the orders any “non-corn salsa” will do but if you’re tracking
down to the last calorie, I used the “Tomatillo-Red Chili Salsa” when
creating these bowls.
Any of the “Lifestyle Bowls” on their menu get the Guilt Free Fast Food
Seal of Approval but check the menu for detailed nutrition information to
verify that it’s in line with your macros.
The only one that should really be of any concern is, counter intuitively
enough, the “High Protein Bowl” since it has 71g of carbs.

18
Chipotle
Lifestyle Bowls

See menu
? Fat
? Carbs
? Protein

Chicken Bowl

445 Cal
11 Fat
50 Carbs
37 Protein

Steak Bowl

415 Cal
10 Fat
51 Carbs
26 Protein

19
Chipotle
Barbacoa Bowl

435 Cal
11 Fat
52 Carbs
29 Protein

Carnitas Bowl

475 Cal
16 Fat
50 Carbs
28 Protein

20
Panera

21
Panera
Caesar Salad w/Chicken

440 Cal
27 Fat
21 Carbs
29 Protein

Asian Sesame Salad w/Chicken

410 Cal
22 Fat
29 Carbs
27 Protein

BBQ Chicken Salad

490 Cal
23 Fat
45 Carbs
29 Protein

22
Panera
Green Goddess Cobb Salad w/
Chicken
500 Cal
29 Fat
27 Carbs
36 Protein

The Signature Take Chicken

Sandwich
570 Cal
29 Fat
37 Carbs
40 Protein

Chipotle Chicken, Egg &

Avocado on Ciabatta
530 Cal
29 Fat
43 Carbs
26 Protein

23
Panera
Chipotle Chicken, Scrambled
Egg & Avocado on Ciabatta
550 Cal
30 Fat
44 Carbs
27 Protein

Bacon, Scrambled Egg & Cheese

on Ciabatta
440 Cal
21 Fat
40 Carbs
24 Protein

Bacon, Scrambled Egg & Cheese

on Brioche
470 Cal
26 Fat
33 Carbs
24 Protein

24
Panera
Bacon, Egg & Cheese on Brioche

450 Cal
25 Fat
32 Carbs
23 Protein

Sausage, Egg & Cheese on

Brioche
590 Cal
39 Fat
32 Carbs
26 Protein

25
 McDonald’s

26
McDonald’s
Egg McMuffin

310 Cal
13 Fat
30 Carbs
17 Protein

Sausage McMuffin w/Egg

480 Cal
31 Fat
30 Carbs
20 Protein

Quarter Pounder w/Cheese

520 Cal
26 Fat
42 Carbs
30 Protein

27
McDonald’s
McDouble

400 Cal
20 Fat
33 Carbs
22 Protein

Cheeseburger

300 Cal
13 Fat
32 Carbs
15 Protein

Double Cheeseburger

450 Cal
24 Fat
34 Carbs
25 Protein

28
Starbucks

29
Starbucks
Spinach, Feta & Egg White
Wrap
290 Cal
8 Fat
34 Carbs
20 Protein

Turkey Bacon, Cheddar & Egg

White Sandwich
230 Cal
5 Fat
28 Carbs
17 Protein

30
Wendy’s

31
Wendy’s
Parmesan Caesar Salad

440 Cal
28 Fat
7 Carbs
42 Protein

Bacon Double Stack

440 Cal
26 Fat
26 Carbs
26 Protein

Jr. Bacon Cheeseburger

370 Cal
23 Fat
25 Carbs
18 Protein

32
Wendy’s
Classic Chicken Sandwich

490 Cal
21 Fat
49 Carbs
28 Protein

Grilled Chicken Sandwich

350 Cal
8 Fat
35 Carbs
32 Protein

Crispy Chicken BLT

420 Cal
23 Fat
35 Carbs
19 Protein

33
Wendy’s
Classic Bacon, Egg & Cheese
Sandwich
320 Cal
17 Fat
25 Carbs
18 Protein

34
Arby’s

35
Arby’s
Roast Beef Gyro

540 Cal
29 Fat
48 Carbs
24 Protein

Classic Roast Beef

360 Cal
14 Fat
37 Carbs
23 Protein

Roast Beef Slider

210 Cal
9 Fat
21 Carbs
12 Protein

36
Arby’s
Jalapeño Roast Beef Slider

220 Cal
9 Fat
21 Carbs
12 Protein

37
 Zaxby’s

38
Zaxby’s
The Grilled Cobb Zalad

700 Cal
36 Fat
35 Carbs
61 Protein

The Grilled House Zalad

580 Cal
27 Fat
35 Carbs
52 Protein

10 Boneless Wings (No Sauce)

650 Cal
32 Fat
44 Carbs
46 Protein

39
Zaxby’s
5 Chicken Fingerz (No Sauce)

480 Cal
22 Fat
22 Carbs
49 Protein

40
IHOP

41
IHOP
Okay this is a weird one since it applies to any breakfast joint, not just
IHOP, but breakfast is the easiest meal to get right.
Stick to the “Classic Breakfast”. Something like eggs, sausage, and some
hash browns or eggs, bacon, and toast.
If you aren’t actively hitting the gym consider taking it easy on the carbs.
If you’re really trying to cut calories and burn fat opt for less fatty protein
sources like chicken or turkey sausage.
Eat as many eggs as you want. I hate the term superfood but if I had to
make a list eggs would be on it.
For some people breakfast is an excuse to eat dessert as a meal. This is the
Starbucks effect - your coffee isn’t coffee and your breakfast isn’t
breakfast. Fix these two things and you could literally be saving yourself
1,000 calories a day.

42
IHOP
Classic Breakfast

N/A Cal
N/A Fat
N/A Carbs
N/A Protein

43
 Taco Bell

44
Taco Bell
Chipotle Ranch Grilled Chicken
Burrito
510 Cal
29 Fat
47 Carbs
17 Protein

Steak Quesadilla

520 Cal
27 Fat
42 Carbs
26 Protein

Chicken Quesadilla

520 Cal
26 Fat
41 Carbs
26 Protein

45
Taco Bell
Power Menu Bowl

460 Cal
21 Fat
41 Carbs
27 Protein

Breakfast Steak Quesadilla

510 Cal
25 Fat
41 Carbs
28 Protein

Breakfast Bacon Quesadilla

510 Cal
27 Fat
41 Carbs
25 Protein

46
Taco Bell
Breakfast Sausage Quesadilla

510 Cal
29 Fat
40 Carbs
23 Protein

47
Burger King

48
Burger King
Big King

515 Cal
32 Fat
32 Carbs
28 Protein

Double Cheeseburger

456 Cal
25 Fat
31 Carbs
27 Protein

49
 Sonic

50
Sonic
Quarter Pound Double
Cheeseburger
560 Cal
35 Fat
34 Carbs
26 Protein

Crispy Chicken Sandwich

570 Cal
31 Fat
51 Carbs
22 Protein

Chicken Slinger

350 Cal
16 Fat
36 Carbs
15 Protein

51
Sonic
Bacon Breakfast Toaster

520 Cal
29 Fat
43 Carbs
23 Protein

SuperSONIC Breakfast Burrito

610 Cal
35 Fat
49 Carbs
24 Protein

52
Jack in the Box

53
Jack in the Box
Jumbo Jack

520 Cal
33 Fat
32 Carbs
23 Protein

Jumbo Jack Cheeseburger

600 Cal
40 Fat
33 Carbs
28 Protein

Chicken Fajita Pita

330 Cal
9 Fat
35 Carbs
27 Protein

54
Jack in the Box
Sourdough Grilled Chicken Club

580 Cal
30 Fat
38 Carbs
39 Protein

Club Salad w/Grilled Chicken

220 Cal
8 Fat
13 Carbs
25 Protein

Club Salad w/Crispy Chicken

540 Cal
31 Fat
29 Carbs
37 Protein

55
Jack in the Box
Southwest Chicken Salad w/
Grilled Chicken
340 Cal
14 Fat
28 Carbs
29 Protein

Southwest Chicken Salad w/

Crispy Chicken
530 Cal
26 Fat
45 Carbs
34 Protein

Ultimate Breakfast Sandwich

520 Cal
31 Fat
30 Carbs
31 Protein

56
Jack in the Box
Jumbo Breakfast Platter w/
Bacon
540 Cal
29 Fat
47 Carbs
23 Protein

57
 Bojangles

58
Bojangles
Grilled Chicken Sandwich

570 Cal
33 Fat
36 Carbs
29 Protein

Chicken Supremes Salad

490 Cal
28 Fat
38 Carbs
31 Protein

Grilled Chicken Salad

270 Cal
14 Fat
4 Carbs
31 Protein

59
Bojangles
Homestyle Tenders Salad

480 Cal
26 Fat
32 Carbs
30 Protein

Roasted Chicken Bites Salad

470 Cal
23 Fat
13 Carbs
51 Protein

60