So, there are times where despite our best efforts, our only options just might be fast food. On a road trip or in a podunk town with little to zero options for a healthy meal, I’ve found ways to navigate the fast food menu.
I do not, I repeat, do not, advocate the consumption of fast food except for in a pinch and other compromising situations. The quality of food at most fast food joints is extremely low to keep the prices affordable. That equates to very high sodium, lots of preservatives, high fructose corn syrup and other crap you can’t pronounce that shouldn’t be crammed into your face. I advise steering away from the meats and dairy products because those are the highest vehicles for insane amounts of sodium, cholesterol, and other nasty things I will spare giving the details on. You gotta wonder, if it’s so cheap, how can it be remotely ok to ingest? So, I suggest you print this article, eat as veg as you can stand, and keep in your wallet in case of emergency! Weather you are health conscious or not, it’s great to be informed and to know before you go.
Here are some of the biggies:
* Subway - This one of the most health friendly places if you are in a bind. You can always go with a veggie sub on Italian bread (9 grain wheat contains honey), hold the cheese and mayo and sub mustard (virtually calorieless!!), while piling on the veggies, avocado and other fixin’s. You can also get this wrap style or forgo the carbs and chomp on a salad. They do have veggie patties, however; if your vegan, it’s a no go as they contain egg. For allergy sensitive folks, stick to the salads.
* Quizno’s - These guys aren’t far behind Subway. I do love a warm sandwich but Subway has better veggie options (spinach, cilantro, etc).
Here I order a veggie sub, no cheese or mayo, add guac and mustard or splurge on the vinaigrette. Toasty yumminess! Also, grab a salad if you’re not doing bread! Again, for allergy sensitive folks, stick to the salads.
* Taco Bell - You’d be surprised but the Taco Bell menu can be easily manipulated to bring it down to somewhat a’ight. Everything is still full of high fructose corn syrup and hydrogenated oils BUT the menu can be worked. And again, don’t make this a habit. Ok so, their new Fresco Style menu is easy to change up. Order the tacos or burritos Fresco style and swap the meat for beans and voila, no cholesterol or mystery meat. The crunchwrap supreme can be “lightened” by tossing the meat, cheese and sour cream and subbing beans and guac. You can also have a 7 layer burrito minus the layers of cheese and sour cream and BAM, a cholesterol free, more health then fat wealth, 5 layer burrito!
So yes, the ingredients in all of these are vegan but certainly not the best thing for you. Like I said, in a bind, it’s fine. Make sure, for allergy sensitive diners, to check the site as each item contains different allergens. Their site is very comprehensive regarding allergens.
* McDonald’s - Oh yes, the golden arches. It can be done if there is no choice. Don’t even think about the fries if you’re vegan as they contain beef and milk. Not even kosher! Although, you can go for a side salad and ask for the cilantro lime as that one, despite being chemically, is still cholesterol free and low fat. Or opt for salt, pepper and a lemon wedge. The other salads can trim the calories by picking off the croutons and cheese. And you can get their new iced coffees sans milk.
* Burger King –
A veggie burger here is a much healthier option.Except for vegans, no can do on the as it contains egg whites. However, the fries are fried in a separate fryer with no animal products so you a-ok there. Not so much for the onion rings, they a cooked in a shared fryer. So allergen diets, beware of the buns as well as the croutons in the salads. I say you’re safest here with a salad and to find out before you drown your greens, what is in the dressings they happen to have available at that store. Again, there is always, salt, pepper and a lemon wedge.
* Jack in the Box
Oddly enough, here is a place you have some ok options outside of a salad. The Teriyaki Rice Bowls are a good alternative to a burger. Veg-ized by dropping the meat out and packing on the veggies. Sugary ones, but veggies nonetheless. Sometime you just gotta take what you can get. Go for a taco here by ordering it with black beans instead of meat and leaving off the cheese. Fries and hash brown sticks, while fattening, are vegan friendly, lower in cholesterol and only if you must! In addition, Jack food is all made to order so you’re likely to get a fresher meal here then the burger royalty.* Carl’s Jr/Hardee’s - A side salad with no cheese and balsamic vinaigrette seems to be the safest bet here. If you are so inclined to fill your tummy, make sure you share and don’t eat the whole order of fries or hash brown nuggets. You can also grab a taco salad without the meat, cheese or sour cream.
* Wendy’s
This redhead’s fast food palace is great to gluten free diners. As for veg heads, we can have their side and regular salads so long as we pick of the meat and/or cheese and choose an appropriate dressing. The baked potatoes can be ordered plain so you can add salt, pepper, chives and any other healthy toppings on your own. They also offer oranges as a combo side too so if you do happen to go for burger, grab some fruit instead of fries.* Arby’s - Um, it’s pretty tough here. You have to pick a lot off of the salads and read the ingredients on the dressing packets to be 100% safe. For health consicious diners, go for the turkey market fresh with no mayo. The market fresh sandwich bread had honey in it but is suitable to vegetarians and calories counters as you can make a lettuce, onion and tomato sandwich if you must. The subs can be made veggie as well.
* Pizza Hut
Go for the multigrain crust with a pile of veggies!Skip the meats here as they are highly fatty and processed. Lots o’ salt when you include the cheese. Vegans, we are screwed here unless we order multigrain dough with no sauce and tons of veggies. All other sauces and dough contain dairy.
* Domino’s
Another place to go light and choose veggies on a thin crust to cut down on salt ad calories. It’s easy to go overboard on Italian pie! Crunchy thin crust is the only vegan crust (contains soy for those sensitive to it). Pizza sauce is dairy free so load up on the veggies and order up! Salads are ok without cheese and any of the Italian dressings. Skip the breadsticks as they contain dairy as well.Go ahead and get the pasta primavera but swap the alfredo for pizza sauce (not marinara as it has cheese in it).
* Papa John’s - I’m leery as they do not have ingredients listed although they do claim to be all natural. Call and ask the manager before ordering anything regarding vegan and/or allergen ingredients.
* Baja Fresh - I love Baja as everything is made fresh with no lard, msg, etc. Order smart and get anything grilled and if you choose meat, drop cheese and vice versa. Go nuts on salsa, it’s good for you! I go for the tostada salad with no meat, cheese or sour cream and pile on salsa, guac and all their cool fixin’s from their salsa bar. It’s chock full of beans, rice and crispy veggies. You can also go for the veggie burrito or tacos with no cheese or sour cream!!
* Chipotle -Another great place in a pinch for healthy fast food.
The beans, rice, guac, and tortillas are all vegetarian so eat away people and create you dish however you choose! It’s always fresh and everything is tasty and guilt free.
* Del Taco
Like Taco Bell, only stop here in a pich, Avoid the meat, cheese and sour cream if you can as it really is just low quality stuff. Fill up on anything you can fill with beans and veggies. From what I can decipher, the veggie works burrito without cheese or sour cream is vegan as are their fries. Make sure you ask a manager before ordering.
* Starbucks
Opt for tea over coffee if you ca take it. GO for the new skinny lattes, iced or hot. Also, try to avoid any flavorings as those syrups are terrible for you and even worse are the sugar free ones! Soy latte, soy tea latte, soy chai latte, yum. If you absolutely need the extra flavors, ask for only 1 pump, that’s it. They are vegan but chemically and high fructose sugary. Sorry vegans, no Frappucinos for us as they won’t make them with soy milk. *Starbucks in Canada carries vegan baked goods!
* Coffee Bean – another place to skimp on the special flavors (I know, boohoo) as they use very sugary powders and a TON of it. Soy lattes and hot tea with soy milk here. No yummy flavored drinks here for vegans as they use powders that all contain dairy, blurg.Good luck out there foodies and bon appetit (to the best of your ability!)
