One Mom’s Journey from Fat to Skinny to Confident

Fast Food Options

Since the husband is a fast food junky, I needed to adapt. Here is a list of my favorite foods that have workable point values. These point values are based the chain’s nutritional information listed on their web sites. If you have any other ideas or fast food placed I missed please add a comment below.


  • Turkey sub on wheat (no cheese) lettuce, tomato, green peppers, cucumbers with fat free honey mustard (or sweet onion sauce)- 5 points
  • Veggie wrap with with american cheese, lettuce tomatoes, green peppers, cucumbers, carrots, pickles and fat free honey mustard (or sweet onion sauce) – 6 points (since they changed thier wraps!)


  • Premium Grilled Chicken Classic Sandwich no mayo = 7 points
  • Side Salad = 0 points
  • Newman’s Own® Low Fat Family Recipe Italian Dressing = 1 point
  • Caesar Salad with Grilled Chicken = 4 points
  • Vanilla Reduced Fat Ice Cream Cone = 3 points
  • Fruit & Walnut Salad no Walnuts = 3 points
  • Snack Wrap with Honey Mustard = 6.5 points

Burger King

  • Chicken WHOPPER Sandwich no mayo= 8 points
  • Chicken WHOPPER Sandwich no mayo & no bun= 3 points
  • Original WHOPPER JR. Sandwich no mayo = 7 points
  • Chicken Caesar Salad (with Fat Free Honey Mustard dressing) = 6 points
  • Chicken Garden Salad (with Fat Free Honey Mustard dressing) = 6 points
  • Side Garden Salad (with Fat Free Honey Mustard dressing) = 2 points
  • Onion Rings (Small) = 4 points


  • Ultimate Chicken Grill = 7 points
  • Fresh Fruit Cup = 1 point
  • Side Salad with Fat Free French Style Dressing = 2 points
  • Small Chili = 4 points
  • Jr. Frosty Dairy Dessert, 6 oz. Cup = 4 points
  • Fresh Fruit Bowl no yogurt = 2 points


  • Chargrilled Chicken Sandwich = 5 points
  • Southwest Chargrilled Salad = 5 points
  • Garden Chargrilled Salad = 4 points
  • Fat Free Honey Mustard Dressing = 1 point
  • Icedream ® Cone = 4 points


  • Burrito Bol with Black Beans, Chicken, Lettuce and Tomatoes Salsa = 8 points


  • Tender Roast® Filet, Green Beans, Seasoned Rice = 7 points

Qdoba Grill

  • Tortilla Soup Trio with Vegetarian Tortilla Soup with chicken and Soft Veggie Taco (no sour cream, light on the cheese) = 7 points
  • Garlic Herb Grilled Veggie Naked Taco Salad (no shell) with lettuce, fat free picante ranch dressing, black bean corn salsa, grilled vegetables and salsa = 3 points

Taco Bell

  • Fresco Bean Burrito = 6 points
  • Fresco BURRITO SUPREME – Chicken = 6.5 points
  • Fresco BURRITO SUPREME – Steak = 6.5 points
  • Fresco Crunchy Taco = 3 points
  • Fresco Fiesta Burrito – Chicken = 7 points
  • Fresco Grilled Steak Soft Taco = 3 points
  • Fresco Ranchero Chicken Soft Taco = 2.5 points
  • Fresco Soft Taco = 4 points
  • Fresco ZESTY CHICKEN BORDER BOWL – no Red Strips = 7 points

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There are 16 comments so far.

    Nicki Combs

    August 22, 2008

    Wendy’s – I order a baked potato with broccoli but no cheese and then use a little of their LF Ranch dressing, or my own FF Ranch dressing.

    Burger King – what abou the veggie burger? Lettuce, tomato, onion, pickle, mustard, ketchup (no cheese; no mayo)

    Shannon in MS

    January 27, 2009

    What about the Honey Oat bread at Subway? Does it just sound OK?


    January 31, 2009

    Well I think it sounds better then it really it is. It’s just their wheat bread which is mostly white flour with some oats on top. :(


    May 18, 2009

    I just had the Wendy’s 4 piece nugget Kids Meal the other night for dinner. No dipping sauce, mandarin oranges as my side item, and the Jr frosty. 9 points total and I was very happily satisfied!

    Hi! My name is David! Great list of healthy meals for fast food restaurants. It seems to me that no matter how you slice it Subway will always come out on top for being the healthiest of the fast food chains. They always use the freshest ingredients and serve the least deep-fried food. Thanks, David :-)


    August 30, 2009

    I just looked up the Fresco Ranchero Chicken Soft Taco and it said 3.3 points! :( Boo. Still a much better choice than anything else! LOL!


    October 18, 2009

    I was just wondering if you know anything that may be ok to eat at Panera Bread? Everything looks like alot of points.


    October 18, 2009

    At panera I get the pick 2 and get a bowl of veggie soup (1 point) or chicken noodle (2 points) and get the chicken chopped salad with no dressing or bacon… it has egg and cheese and chicken – I give it 7 points but its very filling and an apple as a side.


    October 19, 2009

    Great advice Christina!

    Staci – I eat there ALL the time. Always sticking with a you pick 2. Soup: Black bean or the veggie. Then I’ll pair it with a salad (dressing on the side) and get the bread OR a half of any sandwich I want (within reason) and get the apple.

    That strategy has served me well for 4 years. :)


    December 21, 2009

    When you go to McDonald’s if you order the classic or any other grilled chicken sandwich – if you order it on the regular hamburger bun instead of the bun it originally comes with it will also save you a lot of calories.


    March 24, 2010

    Hey Roni – do you have any suggestions for chinese takeout – other than don’t eat it, lol?


    March 26, 2010

    I DO! I talk about it here a little..

    Ordering steam chicken and/or shrimp with mixed veggies is a great option. You can make your own sauce out of soy/splenda/ground ginger or just use a little but of theirs.

    The meal plain is super light in points and VERY filling. I skip the rice if I’m really watching or just share some of the husbands. :)

    Hope that helps!


    January 15, 2012

    fast food are the all the new points plus


    January 15, 2012



    May 3, 2012

    Thanks for posting! This is very helpful!


    September 10, 2013

    A great option I have found is to copy a healthier version of some of the fast food items, like the egg McMuffin or crepes/pancakes from International House of Pancakes to name a couple. I get the recipes from a great site that a busy Mom (aren’t they all) created to educate on healthier options vs. the drive thru…appropriately named Ditch The Drive-Thru!. She has some fast food options on her video page where she appeared on a local morning show, Good Day Sacramento.

    But what’s even more awesome is a weekly recipe section she has on the site with complete shopping lists and cooking instructions for each meal.

    I’ve listed both links for everyone’s healthy meal enjoyment. A real find!