I recently shared my Top 5 Macro-Friendly Restaurants, and I thought I’d take a closer look at their menus and share my picks for macro-friendly meals. This week's restaurant: KFC. As everyone has different nutrition needs, here are the categories I’m using to assess the meals. Please note that while I’m strictly discussing numbers, meals that are not on this list or meals that fall outside of my specified parameters aren’t inherently unhealthy (in the same way that meals on the list aren’t inherently healthy). These are arbitrary measures that I’m using to assess the meals, and in no way are they the sole measures of a meal's health or nutritional value. THE CRITERIA: I’m choosing/building a meal from each menu using the following criteria: Basic Meal: each meal is within the caloric range of 500-700 kcal (which is approximately ¼ of the daily calorie requirements for adults consuming 2000 kcal) Low-Fat: For my purposes in evaluating the macros of the meal, low fat means 30% or fewer calories in the meal come from fat. Low-Carb: For my purposes in evaluating the macros of the meal, low-carb means that 20% or less of the calories in the meal come from carbohydrates (all carbs - not net carbohydrates) Vegan: the meal contains no products derived from animal sources (no meat, dairy, eggs, gelatin, honey) High-protein: For my purposes in evaluating the macros of the meal, 20% or more kcal come from protein Low-Cal: For my purposes in evaluating the macros of the meal, low-calorie constitutes meals containing fewer than 400 kcal. BASIC MEAL:The Meal: Original Recipe Chicken breast, biscuit, green beans, sweet kernel corn The Macros: 661 kcal, 29 g fat (39%), 54 g carbohydrate (8 g fiber; 33%), 46 g protein (28%) This meal is also a good option for: High-Protein HIGH-PROTEIN MEAL: The Meal: Kentucky Grilled chicken breast, mashed potatoes & gravy, green beans, BBQ Baked Beans The Macros: 565 kcal, 13 g fat (20%), 59 g carbohydrate (11 g fiber; 42%), 53 g protein (38%) This meal is also a good option for: Low-Fat LOW-CAL MEAL: The Meal: Kentucky Grilled chicken breast, house side salad, green beans The Macros: 255 kcal, 7 g fat (25%), 8 g carbohydrate (5 g fiber; 12%), 40 g protein (63%) This meal is also a good option for: High-Protein, Low-Carb LOW-CARB MEAL:The Meal: Kentucky Grilled chicken thigh, Kentucky Grilled chicken drumstick, Caesar side salad with parmesan Caesar dressing The Macros: 525 kcal, 41 g fat (70%), 6 g carbohydrate (1 g fiber; 5%), 33 g protein (25%) This meal is also a good option for: High-Protein LOW-FAT MEAL: The Meal: Kentucky Grilled chicken breast, corn on the cob, green beans, BBQ Baked Beans The Macros: 513 kcal, 9 g fat (16%), 56 g carbohydrate (12 g fiber; 44%), 52 g protein (40%) This meal is also a good option for: High-Protein VEGAN MEAL: The Meal: 3 sides of BBQ baked beans, green beans, sweet corn The Macros: 591 kcal, 3 g fat (5%), 107 g carbohydrate (24 g fiber; 72%), 34 g protein (23%) Notes: Much like Chick-Fil-A, if you're vegetarian/vegan, maybe it's best to skip a restaurant with "Chicken" in the name. The vegan options are pretty limited - although KFC did test Beyond Chicken in 2019 with good results. Maybe it will make a return in 2021... This meal is also a good option for: Low-Fat, High-Protein (technically - it meets the criteria outlined above, but it's primarily carbs) RESTAURANT NOTES:Although the vast majority of KFC's menu offerings are fried (and therefore pretty high in fat), there are some lower calorie/macro-friendly options hiding on the menu. I am a firm believer that any restaurant meal can be MacGyvered and macro-fied -- including a meal at a fried chicken joint. KFC's nutrition information is readily available both on their nutrition guide and on their nutrition calculator. While the restaurant may not be the best for vegans/vegetarians, you can build a meal at KFC to hit nearly any macro target with some forethought and selectivity. One of the beauties of tracking macros is flexibility - while these are examples based on the criteria that I outlined above, many meals are modifiable to preferences or macro requirements. And, of course, these meals are good options even if you don’t track macros. Adopting a sustainable approach to eating that meets your unique needs, supports your health, and makes you feel your best is the most significant factor to consider when choosing a dietary pattern. What's your go-to KFC order?
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AuthorHello, I'm Alicyn! I am a registered dietitian and a former fitness competitor. I love all things food, fitness, personal finance, and productivity (super exciting, right?!) Join me as I explore my passions and work to build my ideal life! Archives
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