What To Order At McDonalds When Dieting
There are more McDonald's than any other restaurant in the world and there are times when it’s the only (or easiest) option available. Eating at McDonald's while dieting can seem like an impossible task.
The reality is that eating at fast-food restaurants isn’t ideal, as the options are usually ultra-processed and high in calories, sugars, and fats. If you can choose to eat at a local restaurant and make good food choices, you should definitely go for that option. However, if you find yourself at McDonald's with friends and have no other options, you can still make choices that will have minimal impact on your diet. Here’s a guide to help you navigate the menu and select options that are lower in calories, fat, and sugar.
This is why we’ve created this guide to help you navigate the menu and choose options that are lower in calories, fat, and sugar.
Viable Breakfast Options
- Egg McMuffin (Most Countries)
The Egg McMuffin is a classic choice that's relatively low in calories and offers a good balance of protein, carbs and fiber.
Ingredients: English Muffin, Egg, Canadian Bacon, Pasteurized Process American Cheese, Salted Butter and Clarified Butter
- Fruit & Maple Oatmeal (US)
This option is lower in protein but it provides fiber and loads of nutrients. It's higher in carbs but low in fat and still a healthier alternative compared to other breakfast products.
Ingredients: Oatmeal, Diced Apples, Cranberry Raisin Blend and Light Cream
- Porridge (UK)
Porridge is by far the best choice for breakfast, but as far as we know, it’s only available in the UK. It's a great source of fiber and provides a good balance of macronutrients.
Ingredients: Milk, Water and Wholegrain Oats
- Muffin With Jam (UK)
A simple English muffin with jam can be a light and sweet breakfast option. It’s lower in fat and calories compared to other breakfast pastries, making it a more diet-friendly choice.
Ingredients: English Muffin, Strawberry Jam and Liquid Vegetable & Diary Fat Blend
Nutritional information:
Viable Lunch and Dinner Options
- Grilled Chicken Salad (Europe)
A grilled chicken salad is a fantastic choice for a light yet protein-packed meal. Either ask them to remove the dressing or opt for a low-fat dressing to keep the calorie count down.
Ingredients: Lettuce, Grilled Chicken, Tomato Slice, Cucumber, Red Onion Rings and Balsamic Dressing
- Hamburger
The traditional McDonald’s hamburger can be a lower-calorie option. It's smaller and simpler than the double or quarter pounder burgers, making it a good option to keep your calories low. Ideally look to remove the Ketchup and Mustard.
Ingredients: Regular Bun, Beef Patty, Tomato Ketchup, Pickle Slices, Onions and Mustard
- The Sweet Chilli Chicken One – Grilled (UK)
McDonald’s wraps are often a good choice for a low-calorie and nutritious meal. Pick the grilled options over the fried and ideally ask for the options without Mayo and Chilli Sauce.
Ingredients: Grilled Chicken, Large Tortilla Wrap, Cucumber, Lettuce, Cool Mayo and Sweet Chilli Sauce
Nutritional information:
Viable Snack and Side Options
- Apple Slices / Apple and Grape Fruit Bag
A great low-calorie snack - a sweet yet healthy alternative to fries or cookies.
Ingredients: Apple / Apple and Grapes
- Side Salad (Europe and UK)
A side salad can be a refreshing and light addition to your meal. If available, opt for olive oil or the low-fat vinaigrette as dressing – it keeps the calorie count low.
Ingredients: Lettuce, Tomato Slice, Cucumber, Red Onion Rings, Balsamic Dressing
- Cucumber Sticks (UK)
A fresh and crunchy substitute for fries. Great for summer days and for keeping your calories low.
Ingredients: Cucumber
Nutrition information:
Beverage Options
- Black Coffee
Ideal option for breakfast. It has 0 calories (which means 0 macros as well) and can give you a caffeine boost.
- Unsweetened Iced Tea or Coca-Cola
Another great zero-calorie beverage, unsweetened iced tea can be refreshing and hydrating.
- Water
Always the best option overall – 100% benefits, 0% disadvantages ☺
What would our CEO do?
“My favorite McDonalds meal is the Quarter Pounder Burger with Cheese, Large Fries, 6 Chicken Nuggets and a Coke Zero.”
This would be:
When he’s not misbehaving…
“I’d have an Hamburger with a Grilled Chicken Salad (without dressing), Unsweetened Coca-Cola/Coca-Cola Zero and Cucumber Sticks. This would help me keep to only 414 calories, with high levels of protein, healthy carbohydrates and low levels of fat. Although I’d miss the fries, I still get to enjoy a tasty hamburger and feel full at the end of the meal. It’s a good compromise while dieting”
This would be:
The Coca-Cola Zero doesn’t add any calories.
Final Bits Of Advice
There are some additional things you can do to make a McDonald’s meal as healthy as possible:
- Customize your order. Ask for items without sauces, cheese, or buns to reduce calories and fat. This can even be done on their self-service machines
- Choose smaller portion sizes when possible. A smaller portion can satisfy your cravings without derailing your diet
- Sometimes, hunger is mistaken for thirst. Drink water before and during your meal to help control your appetite and avoid going for extra Chicken Nuggets
- End with something sweet or enjoyable (e.g. coffee). This will help you stay further away from a McFlurry
Want the help of certified professionals to make these choices easier on your day-to-day? Book your free call today!
