The life of a student athlete can be very busy. Family meals get pushed aside as parents shuffle kids from one activity to the next. Grabbing food on the go as you head to practice or stopping for something afterwards is often the only way to get a balanced meal. If you find yourself in that situation, don’t fear. Fast-food choices have come a long way from what they used to be.
Here’s a list of “better for you” choices at a few popular fast-food establishments. Items included on the list have under 500 calories per serving. Some athletes may need to add additional items or increase portions to meet their individual needs.
Chick-Fil-A®
This franchise is a popular pick with student athletes, and for good reason. They offer a wide variety of foods, including many that are packed with good nutrition. They even have a kale salad on the menu. If your meal on the go is a stop at Chick-Fil-A®, consider one of the following better-for-you options.
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Low-Fat Milk
Low-Fat Chocolate Milk Water |
Fruit Cup
Greek Yogurt Parfait Egg White Grill (comes with cheese) Bacon, Egg & Cheese Muffin |
Grilled Chicken Sandwich
Chik-Fil-A Cool Wrap Grilled Nuggets Grilled Spicy Deluxe Sandwich Market Salad Side Salad Chicken Noodle Soup Chicken Tortilla Soup Greek Yogurt Parfait Fruit Cup Buddy Fruits Kale Crunch Salad |
Wendy’s®
This quick-serve restaurant was one of the first to add a grilled chicken sandwich to their menu. They also boast about their salads – which they say are made fresh in store. Their salads come in two sizes, with dressings and dried ingredients always on the side. They are also the only fast-food restaurant to offer baked potatoes and one of the first to offer chili. For these reasons, Wendy’s® is a great stop for student athletes.
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Low-Fat Milk
Low-Fat Chocolate Milk Water |
Classic Egg & Cheese Sandwich | Any Fresh-Made Salad
Fresh-Made Oatmeal Bar Chili Plain Baked Potato Baked Potato with Cheese Apple Slices Jr. Hamburger/Jr. Cheeseburger Jr. Cheeseburger Deluxe Grilled Chicken Sandwich |
McDonald’s®
This classic fast-food restaurant is famous for their crispy, golden French fries and Big Mac, but they’ve also added some options for their health-conscious consumers. McDonald’s® offers quite a few selections for student athletes to fuel up on the go. If this is your restaurant of choice, consider the following ways to pack energy and fluids into your meal.
| BEVERAGES | BREAKFAST | Meals And Snacks |
| Water
Low-Fat Milk Low-fat Chocolate Milk Juice |
Fruit & Maple Oatmeal
Egg & Cheese on a Muffin/Biscuit/Bagel |
Grilled Chicken Sandwich
Cheeseburger Apple Slices |
Panera Bread®
Panera® is a popular newcomer to the fast-food restaurant category. They offer a wide variety of sandwiches, soups and salads and are known for offering fresh fruit instead of bread with certain entrees. They offer a “You Pick Two” option, where you can get a half portion of your favorite sandwich and salad as one meal combo. Salads come in two sizes, and for student athletes that need more carbohydrates, their soups can be served in a bread bowl.
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Water
Low-Fat Milk Low-Fat Chocolate Milk Unsweetened Iced Tea Plum Ginger Hibiscus Tea Any of the Fruit Smoothies |
Avocado, Egg White & Spinach
Egg & Cheese on Brioche Scrambled Egg & Cheese on Brioche Scrambled Egg & Cheese on Ciabatta Steel Cut Oatmeal with Strawberries & Pecans Greek Yogurt with Mixed Berries Parfait Fresh Fruit Cup |
Caesar Salad
Caesar Salad with Chicken Greek Salad Asian Sesame Salad with Chicken Any Soup Sprouted Grain Bagel Flat Turkey Chili Fresh Fruit (Apple or Banana) Squeezable Yogurt (Strawberry or Mixed Berry) Turkey Sandwich |
Subway®
Most people think of sandwiches when they think of Subway®, but even this restaurant has expanded their options. Now they have wraps and protein bowls, and you can order most of their sandwich items as a salad. They make it easy to identify healthier options, too – listing their lower calories subs as part of their Fresh Fit menu.
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Low-Fat Milk
Water |
Egg & Cheese Flat Bread | Any 6” Sub or Sandwich from the Fresh Fit Menu
Any Salads Protein Bowls Veggie Delight Wrap |
Dunkin®
If you pass a Dunkin® on your way to practice, don’t skip it just because you don’t want a donut. This quick-serve establishment has made some big changes in the recent years, including dropping the donut from their name! Their updated menu offers some nutritious breakfast items, and they’ll even warm or toast their bakery items on request.
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Low-Fat Milk
Low-Fat Chocolate Milk Unsweetened Tea Unsweetened Coffee Water |
Veggie Egg White Omelet
Power Breakfast Sandwich Wake-Up Wrap |
Multigrain Thin
English Muffin Croissant Bagel Egg & Cheese Muffin Ham, Egg & Cheese Muffin |
Starbucks®
Starbucks® is known for their coffee, but their food selection has grown significantly over recent years. They have a large selection of better-for-you breakfast items that can be ordered all day long. They also sell sandwiches and sealed snack packs and meals that can be taken with you. The below items are pulled from their website menu and may not be offered at all locations.
| BEVERAGES | BREAKFAST | MEALS AND SNACKS |
| Low-Fat Milk
Low-Fat Chocolate Milk Unsweetened Coffee (caffeine) Unsweetened Tea (Caffeine) Water |
Bacon, Gouda & Egg Sandwich
Turkey Bacon, Cheddar & Egg White Sandwich Spinach, Feta & Egg White Wrap Avocado Spread Kale & Portabella Mushroom Sous Vide Egg Bites Bacon & Gruyère Sous Vide Egg Bites Egg White & Roasted Red Pepper Sous Vide Egg bites Oatmeal (classic & blueberry) Vanilla Yogurt Cup Strawberry Overnight Grains 8 Grain Roll Blueberry Scone Blueberry Muffin |
Tomato & Mozzarella Panini
Snack Trays and Boxes: -Grilled Chicken & Hummus Protein Box -Gala Apples, Egg, White Cheddar Cheese & Almonds Box -Green Apples, Egg, Mild Cheddar Cheese & Cashews Box -Gala Apples, Cheddar Cheese & Pretzels Snack Tray -Carrots, White Cheddar Cheese & Almonds Snack Tray -Prosciutto, Mozzarella and Breadsticks Chicken & Quinoa Protein Bowl with Black Beans & Greens Berry Trio Parfait Strawberry Overnight Grains Vanilla Yogurt Cup All Bagels Toasted Almond & Banana Nut Square Raspberry Walnut & Oat Nut Square Morning Bun Any Croissants (& Croissant Sandwiches) |
Quick-serve restaurants have a wide variety of foods on their menu – some that support sports performance, and others that don’t. If you’re visiting your favorite restaurant only once in a while, choose what you like. However, if you’re typically visiting fast-food restaurants before or after practice, then be mindful of making healthier choices regularly.
Disclaimer: Above recommendations are made based on nutrition information provided on website menus. Menu items subject to change and may not be available at all locations.
