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: Chick-Fil-A. 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: Grilled Chicken Sandwich and small Waffle Fries The Macros: 657 kcal, 32 g protein (19%), 25 g fat (34%), 76 g carbohydrate (8 g fiber; 46%) HIGH-PROTEIN Meal: The Meal: Lemon Kale Caesar Salad with Grilled Nuggets and medium Fruit Cup The Macros: 540 kcal, 44 g protein (33%), 24 g fat (40%), 37 g carbohydrate (6 g fiber; 27%) LOW-CAL Meal:The Meal: 5 Grilled Nuggets, a cup of Chicken Noodle Soup, Kale Crunch Side Salad The Macros: 363 kcal, 28 g protein (31%), 14.5 g fat (36%), 30 g carbohydrate (2 g fiber; 33%) Notes: Another low-calorie option is a bowl of Chicken Noodle Soup and Kale Crunch Side Salad (375 kcal, 19 g protein (20%), 14.5 g fat (35%), 41 g carbohydrate (4 g fiber; 45%) This meal is also a good option for: High-Protein LOW-CARB Meal:The Meal: Spicy Southwest Salad with Grilled Filet The Macros: 689 kcal, 33 g protein (19%), 49 g fat (64%), 29 g carbohydrate (8 g fiber; 17%) LOW-FAT Meal: The Meal: Grilled Chicken Sandwich, Side Salad, medium Fruit Cup The Macros: 560 kcal, 35 g protein (25%), 16 g fat (26%), 69 g carbohydrate (9 g fiber; 49%) This meal is also a good option for: High-Protein VEGAN Meal: The Meal: Kale Crunch Side Salad, small Waffle Fry, medium Fruit Cup The Macros: 516 kcal, 8 g protein (6%), 28 g fat (49%), 58 g carbohydrate (7 g fiber; 45%) Notes: You could try to request salad without chicken, cheese, or some dressings, but the location might not fulfill the request. The waffle fries are also likely made in the same oil as meat products. I would recommend selecting a different restaurant if you want a vegan meal. RESTAURANT NOTES:While Chick-Fil-A is one of the few chicken restaurants offering such a wide range of grilled options, a bulk of the menu is still fried or pretty high fat. Similarly, the restaurant does not provide a nutrition calculator on their website, making it difficult to know the meal's nutritional information. Likewise, the nutrition information available on the website can be a bit cumbersome to sort through (but it's still more accessible than some restaurants). For my plant-based friends, I would recommend choosing another restaurant, as vegetarian/vegan options are limited here - something that should be pretty self-explanatory, considering the whole "Chick" part of "Chick-Fil-A". 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 Chick-Fil-A 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
May 2024
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