Hitting the road this summer? Traveling doesn’t mean derailing your fitness goals. While not ideal nutrition for the health conscious person by no means, some fast food chains have evolved, offering customizable, nutrient-rich options that provide high protein, fiber, and essential vitamins and minerals to keep you fueled on the go. Most are still highly processed foods that should be avoided unless your stuck with no other options. When the choices are super limited always go with a good ole hamburger.
Below, we rank the top 10 healthiest fast food choices for fitness-minded individuals who are on the road with limited choices, prioritizing lean proteins, low saturated fats, and nutrient density. Each option includes nutritional details and tips to optimize your order for maximum health benefits. All nutritional information is based on standard menu items from 2025 data, and customizations are suggested to align with fitness goals.
Ranked Fast Food Choices
1. Chipotle Chicken Burrito Bowl
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Chain: Chipotle
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Nutrition: 490 calories, 25g protein, 24g fat (7g saturated), 44g carbs (11g fiber, 3g sugar), 1,150mg sodium
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Why It’s Great: This bowl is a powerhouse for fitness enthusiasts, offering 25g of lean chicken protein to support muscle repair and maintenance. The black beans and fajita vegetables provide fiber for sustained energy and digestion, while guacamole adds heart-healthy monounsaturated fats. The pico de gallo delivers vitamins C and A from fresh tomatoes.
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Fitness Tip: Skip the cheese and sour cream to reduce saturated fat and sodium. Double the fajita veggies for extra fiber and micronutrients. Add brown rice for complex carbs if you’re fueling a workout.
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Why #1: High protein, excellent fiber, and customizable ingredients make this the top choice for balanced nutrition on the go.
2. Wendy’s Apple Pecan Salad with Grilled Chicken
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Chain: Wendy’s
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Nutrition: 440 calories, 31g protein, 24g fat (10g saturated), 28g carbs (5g fiber, 19g sugar), 1,160mg sodium
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Why It’s Great: With 31g of protein from grilled chicken, this salad supports muscle recovery and satiety. The romaine lettuce, apples, and cranberries provide fiber, vitamins A and C, and antioxidants. Blue cheese crumbles add calcium and a touch of flavor.
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Fitness Tip: Request the pomegranate vinaigrette on the side to control sugar and calories. Skip the pecans if you’re watching fat intake, and add extra greens for more volume and nutrients.
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Why #2: Exceptional protein content and nutrient-rich fruits and vegetables, though slightly higher in sodium and sugar than Chipotle’s bowl.
3. Chick-fil-A Grilled Nuggets (8-piece) with Kale Crunch Side
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Chain: Chick-fil-A
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Nutrition (combined): 490 calories, 29g protein, 24.5g fat (4.5g saturated), 14g carbs (4g fiber, 9g sugar), 940mg sodium
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Why It’s Great: The grilled nuggets deliver 25g of lean protein with minimal saturated fat, ideal for muscle maintenance. The kale crunch side adds 4g fiber, plus vitamins A, C, and K, and calcium from kale and almonds.
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Fitness Tip: Pair with a low-calorie dressing like light balsamic vinaigrette to keep calories down. Avoid sugary sauces like honey-roasted BBQ.
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Why #3: High protein and low carbs, with nutrient-dense greens, but slightly less customizable than bowls.
4. Taco Bell Cantina Chicken Power Bowl
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Chain: Taco Bell
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Nutrition: 490 calories, 25g protein, 24g fat (7g saturated), 44g carbs (11g fiber, 3g sugar), 1,150mg sodium
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Why It’s Great: This bowl matches Chipotle’s in protein and fiber, with slow-roasted chicken, black beans, and seasoned rice for sustained energy. Lettuce, purple cabbage, and pico de gallo provide vitamins C and K, while guacamole offers healthy fats.
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Fitness Tip: Order “fresco style” to swap cheese and sour cream for extra tomatoes, reducing saturated fat and sodium. Add jalapeños for flavor without calories.
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Why #4: Nearly identical to Chipotle’s bowl but slightly less fresh ingredient variety.
5. Subway 6-Inch Oven Roasted Turkey Sub
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Chain: Subway
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Nutrition: 270 calories, 21g protein, 4g fat (1g saturated), 40g carbs (5g fiber, 6g sugar), 820mg sodium
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Why It’s Great: Lean turkey provides 21g of protein, and the customizable sub allows piling on veggies like lettuce, tomatoes, cucumbers, and peppers for fiber, vitamins, and minerals. Whole-grain bread adds complex carbs for energy.
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Fitness Tip: Choose mustard or vinegar over mayo-based sauces. Opt for 9-grain wheat bread for extra fiber and skip cheese to keep fat low.
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Why #5: Lower calories and sodium than bowls, but less protein and slightly higher carbs.
6. Panera Bread Mediterranean Bowl with Chicken
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Chain: Panera Bread
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Nutrition: 445 calories, 24g protein, 14g fat (1.5g saturated), 63g carbs (25g fiber, 11g sugar), 1,265mg sodium
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Why It’s Great: This bowl offers 24g protein from chicken and hummus, with an impressive 25g fiber from black lentils, roasted vegetables, and greens. It’s rich in vitamins A, C, and K, and iron from spinach and quinoa.
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Fitness Tip: Request no feta to reduce sodium and fat. Pair with an apple side for extra fiber and vitamin C.
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Why #6: Exceptional fiber but higher sodium and carbs than top picks.
7. Starbucks Turkey Bacon, Cheddar & Egg White Sandwich
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Chain: Starbucks
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Nutrition: 230 calories, 17g protein, 5g fat (2g saturated), 28g carbs (3g fiber, 2g sugar), 560mg sodium
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Why It’s Great: This breakfast sandwich offers 17g protein from egg whites and turkey bacon, with low fat and calories. The whole-wheat English muffin provides complex carbs, and cheddar adds calcium.
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Fitness Tip: Pair with an iced green tea for antioxidants and hydration. Skip the cheese to further reduce fat and sodium.
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Why #7: Great for breakfast with low calories, but lower protein than lunch options.
8. Panda Express String Bean Chicken Breast
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Chain: Panda Express
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Nutrition: 250 calories, 14g protein, 9g fat (2g saturated), 14g carbs (3g fiber, 4g sugar), 560mg sodium
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Why It’s Great: Part of Panda’s “Wok Smart” menu, this dish offers lean chicken protein and string beans for fiber, vitamins A and C, and antioxidants. Low calories make it ideal for lighter meals.
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Fitness Tip: Pair with steamed brown rice for added fiber and complex carbs. Avoid high-sodium sauces like soy sauce.
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Why #8: Lower protein than top picks but excellent for low-calorie needs.
9. McDonald’s Egg McMuffin
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Chain: McDonald’s
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Nutrition: 310 calories, 17g protein, 13g fat (6g saturated), 30g carbs (2g fiber, 3g sugar), 770mg sodium
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Why It’s Great: This breakfast classic provides 17g protein from egg and Canadian bacon, plus choline for brain health. The English muffin offers carbs for energy.
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Fitness Tip: Skip the cheese to cut saturated fat and pair with a side of apple slices for fiber and vitamin C.
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Why #9: Solid breakfast option but higher in saturated fat than Starbucks’ sandwich.
10. Burger King Flame-Grilled Chicken Wrap
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Chain: Burger King
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Nutrition: 240 calories, 17g protein, 8g fat (3g saturated), 27g carbs (2g fiber, 4g sugar), 640mg sodium
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Why It’s Great: Lean grilled chicken provides 17g protein, and the wrap can be customized with extra veggies like lettuce and tomatoes for fiber and vitamins. Low calories make it a light option.
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Fitness Tip: Skip mayo and add mustard or hot sauce. Pair with a side salad instead of fries for more nutrients.
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Why #10: Decent protein and low calories, but less fiber and nutrient variety than higher-ranked options.
Tips for Fitness-Minded Travelers
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Prioritize Protein: Aim for 15-30g protein per meal to support muscle maintenance and satiety. Grilled chicken, turkey, or beans are excellent choices.
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Load Up on Veggies: Add extra vegetables to boost fiber, vitamins, and minerals without adding many calories.
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Control Condiments: Request sauces and dressings on the side to manage sodium, sugar, and fat intake.
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Choose Whole Grains: Opt for brown rice, whole-grain bread, or wraps for sustained energy and fiber.
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Stay Hydrated: Skip sugary sodas and choose water, unsweetened tea, or black coffee to stay hydrated and avoid empty calories.
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Portion Control: Avoid “meal deals” with fries and soda. Opt for smaller portions or kids’ menu items to keep calories in check.
Fast food can fit into a fitness-focused lifestyle with smart choices for the traveler. The Chipotle Chicken Burrito Bowl takes the top spot for its balance of protein, fiber, and customizable fresh ingredients, followed closely by Wendy’s Apple Pecan Salad for its nutrient density. Whether you’re grabbing breakfast at Starbucks or lunch at Taco Bell, these options provide the protein and nutrients needed to fuel your summer travels while keeping you on track with your fitness goals. Always customize your order to minimize sodium and saturated fats, and pair with water or low-calorie beverages for optimal hydration.
Have fun this summer and safe travels. 🏝
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