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Best Fast Food Choices for the South Beach Diet

Eat right when eating out

By

Updated April 08, 2012

It is difficult to find acceptable fast food for the South Beach Diet guidelines. Look for grilled, unbreaded chicken sandwiches and ask for the chicken plain to add to a salad. Check the salad dressings for added sugars. Drink water or diet sodas. Here are my selections from fast food menus that won't break your diet.

Subway

Any of the 7 Salads Under 6 Grams of Fat, with oil and vinegar dressing or the fat-free Italian dressing. OK meats: ham, turkey, chicken breast, tuna salad, Subway seafood and crab salad. OK other ingredients: vinegar, olive oil blend, lettuce, tomato, onions, cucumbers, jalapeno peppers, banana peppers, green peppers, mustard, mayonnaise.

Subway Wraps: The high fiber wrap tortilla is OK for the South Beach Diet, but select your own filling ingredients from the list above as many of their advertised wrap combos are not South Beach Diet friendly.

Wendy's

Caesar Side Salad - with the caesar dressing, without the croutons.

Grilled Chicken Fillet - ask for it alone, without the bun or condiments, eat it with the Caesar Side Salad.

Phase 2 or 3:
Chili - while it has carbohydrate, it is low in fat, high in protein and fiber.

McDonald's

Scrambled eggs
Grilled Chicken Caesar Salad
Grilled Chicken Cobb Salad

Burger King

Side Garden Salad: 40 calories, 3 grams carbohydrate, 2 grams fiber, 2 fat, 3 grams protein.

The salad dressings lowest in carbohydrates are the Ranch (2 grams), Citrus Caesar and Avocado Ranch (4 grams each). But each packet adds 170 to 180 calories, so if you use them sparingly you are better off.

Chicken BLT Garden Fresh Salad with Tendergrill Chicken comes with the Citrus Caesar and has 13 grams of carbohydrate, 3 grams fiber, 510 calories, and a lot of fat -- 33 grams.

Chicken Caesar Salad with the Tendergrill chicken and dressing: this starts at 22 grams of carbohydrate, but if you remove the croutons you may save yourself as much as 6 grams of carbohydrate and 60 calories.
Order Chicken Whopper or Chicken Whopper Junior without mayo, then toss the bun.

Taco Bell

Order items "Fresco Style" to replace the cheese and sauce with Fiesta Salsa to reduce fat. Order the chicken items, then eat the filling and leave the tortilla and sour cream.

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