Mediterranean Diet Fast Food Options – Enjoy Quick, Nutritious Meals!
Do you often need something quick and tasty while you’re out? Do you worry it won’t fit the Mediterranean diet? The good news is that fast food can still be healthy.
Yes! Incorporating the Mediterranean diet into fast-food choices is simpler than you think. You can choose:
- Grilled proteins
- Add plenty of vegetables
- Whole grains
Whether you dine at Mediterranean chains or other fast-food places, you can enjoy quick, healthy options that fit your diet.
Let’s check out some of the best Mediterranean fast-food options that will energize and satisfy you during your busy day.
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Mediterranean Diet Fast Food Options – Staying Healthy on the Go!
Dining out, especially with fast food, can make sticking to your health and weight loss goals challenging. However, not all diets are restrictive. You’ve probably heard of the Mediterranean diet if you enjoy healthy eating.
Choose grilled or baked foods instead of fried ones whenever possible. Remember, sugary drinks can quickly add up, so opt for water or unsweetened tea to keep added sugars in check.
Inspired by the traditional eating habits of Mediterranean countries, the Mediterranean diet focuses on:
- Whole foods
- Good fats
- Lean proteins
- Lots of fruits & veggies
It’s not just about losing weight; research suggests it can also reduce inflammation and ease symptoms like rheumatoid arthritis.
The Mediterranean diet has become trendy, even among celebrities who promote it as a healthy eating plan. However, many popular fast food chains now offer Mediterranean-style dishes, so you can dine out with friends while sticking to your diet.
Incorporating Mediterranean Diet In Fast Food – Tips For You!
1. Opt For Grilled Proteins:
Some fast-food places offer grilled options like chicken or fish. Grilling is a popular method in the Mediterranean diet because it keeps the natural flavours without adding extra fats. Here’s why grilling is healthier than frying:
- Grilling uses less fat
- It keeps more nutrients
- Grilled food has fewer calories
2. Load Up On Vegetables:
Mediterranean food is known for its colourful veggies. When getting fast food, choose items with veggies like salads, stir-fried veggies, or wraps with lots of veggies.
Many fast food places have veggie-rich options. Here are a few:
- Subway
- Chick-fil-A
- Chipotle
- Taco Bell
Note: You can usually change your order at fast food places to add more veggies or swap ingredients for extra fiber, vitamins, and minerals.
3. Choose Whole Grain Options:
The Mediterranean diet focuses on whole grains like:
- Brown rice
- Quinoa
- Whole wheat
When eating out, choose fast-food meals with whole grains instead of refined grains. This choice provides more fiber and better nutrition.
For example, at Chipotle, you can get burrito bowls with brown rice or a salad with brown rice. You can also choose a whole wheat tortilla for your burrito.
At Subway, you can choose whole wheat bread for your sandwiches and wraps and add various fillings to make your meal healthier.
Panera Bread offers whole-grain options such as quinoa bowls, ancient grain and arugula salads, and whole-grain bagels.
At Starbucks, Look for dishes with whole grains, like protein boxes with whole-grain bread or oatmeal made with whole-grain oats.
4. Swap Fries For A Side Salad:
French fries are typical fast food but are high in unhealthy fats and calories. Instead, swap fries for a side salad with vegetables and maybe some lean protein. Choose a vinaigrette dressing to match Mediterranean flavours. Some options include:
- Greek Salad
- Grilled Vegetables
- Hummus
Here you go, you have learned how to incorporate Mediterranean Diet In Fast Food. Now, I am sharing some Mediterranean-style fast food options. For more information visit this Quora website.
What Are Some Mediterranean Diet Fast Food? – Options For You!
1. Panera Bread: Mediterranean Greens With Grains
This Mediterranean Greens with Grains dish has crunchy vegetables, whole grains, and healthy fats. It’s perfect for a quick and satisfying meal. If you want to lower the sodium, ask to leave out the feta cheese and have the dressing on the side. This way, you can adjust the meal to your dietary needs.
| Nutrition Facts | Amount |
| Total Calories | 660 |
| Protein | 31g |
| Total Fat | 40g |
| Total Carbs | 45g |
| Dietary Fiber | 7g |
| Total Sugars | 6g |
| Sodium | 1350mg |
2. Taco Bell: Power Bowl
We like to make the Taco Bell Power Bowl healthier. We replace the rice with more lettuce and skip the sour cream and cheese to reduce fat and sodium. With grilled chicken, black beans, lettuce, tomatoes, and guacamole, this power bowl will keep you nourished and satisfied while on the go.
| Nutrition Facts | Amount |
| Total Calories | 220 |
| Protein | 20g |
| Total Fat | 11g |
| Total Carbs | 12g |
| Dietary Fiber | 6g |
| Total Sugars | 2g |
| Sodium | 790mg |
3. Starbucks: Egg And Cheddar Protein Box
Starbucks is everywhere, and they offer great snack boxes. Try the Egg and Cheddar Protein Box for when you’re hungry. It includes fruit, cheese, multigrain bread, and peanut butter. It’s a perfect mix of protein, fiber, and healthy fats to satisfy you.
| Nutrition Facts | Amount |
| Total Calories | 460 |
| Protein | 22g |
| Total Fat | 24g |
| Total Carbs | 40g |
| Dietary Fiber | 5g |
| Total Sugars | 21g |
| Sodium | 450mg |
4. Chick-fil-A: Grilled Chicken Sandwich
Try Chick-fil-A’s Grilled Chicken Sandwich for a satisfying option when eating out. It’s full of flavour, and you can skip the honey-roasted BBQ sauce for a healthier choice. For more veggies, get their kale crunch side salad.
| Nutrition Facts | Amount |
| Total Calories | 390 |
| Protein | 28g |
| Total Fat | 12g |
| Total Carbs | 44g |
| Dietary Fiber | 3g |
| Total Sugars | 12g |
| Sodium | 770mg |
5. Panda Express: String Bean Chicken Breast
Try Panda Express’s String Bean Chicken! It has tender chicken breast, crunchy string beans, and savoury onions. It’s a tasty mix of protein and fiber. Enjoy it with brown rice for a yummy, balanced meal.
| Nutrition Facts | Amount |
| Total Calories | 190 |
| Protein | 14g |
| Total Fat | 9g |
| Total Carbs | 13g |
| Dietary Fiber | 4g |
| Total Sugars | 4g |
| Sodium | 590mg |
Read Also: Mediterranean Diet Granola – A Delicious Treat!
6. Subway: 6-Inch Veggie Delight
Choosing a healthy option at Subway can be challenging because deli meats contain high sodium. However, the 6-inch Veggie Delight is a good choice. It is full of veggies and has 10 grams of protein. To add more protein, add a lower-sodium cheese like Swiss or Monterey Cheddar for an extra 3-4 grams.
| Nutrition Facts | Amount |
| Total Calories | 220 |
| Protein | 10g |
| Total Fat | 2.5g |
| Total Carbs | 40g |
| Dietary Fiber | 4g |
| Total Sugars | 6g |
| Sodium | 360mg |
I sometimes grab a bean and cheese or bean rice and cheese burrito from Del Taco or Taco Bell. I skip the sauce (too much salt and I don’t like spicy) and add tomatoes or onions. It’s not perfect, but it’s better than many options and not too expensive.
Must Read: Mediterranean Diet No Fish – Transform Your Eating Habits!
What Should Mediterranean Diet Followers Know About Healthy Fast Food? – Have A Look!
- Mindful Portions and Moderation: The Mediterranean diet encourages mindful eating. Apply this to fast food by choosing smaller portions and savouring each bite. If needed, pretend to enjoy it until you do.
- Limit Added Sugars: The Mediterranean diet is low in added sugars. Apply this to fast food by skipping sugary drinks like cola. Choose water or herbal teas instead to stay hydrated without sugar.
- Prioritise Seafood Options: Fatty fish, high in omega-3s, is key to the Mediterranean diet. When possible, pick fast food with seafood, like grilled fish sandwiches. Seafood offers important nutrients and supports heart health.
- Customise Your Order: Many small fast-food places let you customise your order. Adjust ingredients to fit the Mediterranean diet and choose dressings and sauces carefully. Carry a small bottle of olive oil for your salads. Ignore any laughs—your goal is health, and you’ll have the last laugh.
Frequently Asked Questions:
1. Can you eat Chipotle on a Mediterranean diet?
Chipotle offers many healthy ingredients because it sticks to a set of 53 real ingredients for all its recipes. It uses fresh, real ingredients, and many of them are okay for the Mediterranean diet.
2. What are some Mediterranean fast-food chains?
Mediterranean fast-food chains are becoming more popular, offering quick and healthy options. Some well-known ones are CAVA, Taziki’s, Roti, and Luna Grill. They serve various Mediterranean dishes, like customizable bowls, wraps, and salads.
3. Do I have to choose a Mediterranean diet fast food restaurant?
Mediterranean fast-food chains help with your diet, but you can also adjust options at regular fast-food places. Choose grilled chicken salads, vegetable wraps, or bean soups. With some creativity, you can have a Mediterranean meal almost anywhere.
Conclusion:
With more Mediterranean fast food choices, you can now have tasty and healthy meals while moving. Whether running errands, travelling, or just needing a quick bite, there’s something for everyone! You can customise your meal according to your preference.
