Healthy Fast Food Guide | Arby’s | Detailed

Overview

Unlike most other restaurants, Arby’s does not offer our go-to grilled chicken. Thus, if Arby’s is our only option, we’ll have to incorporate some fried chicken into our nutrition to meet our protein intake.

Recommendations

Option #1 — Chicken Tenders (3 pieces) + Side Salad

The fried chicken is not ideal, but this item is much lower in sodium than the sandwiches offered on the menu. Pair it with a side salad to balance out this meal and increase the nutrition as well as help keep you full.

Side Salad

1. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
2. Tomato — improves heart health, fights cancer, and improves skin health

In this case, it’s up to you whether to include cheddar cheese or not. If included, you’ll be trading increased protein and calcium (for bone health) for increased saturated fat and sodium

Option #2 — Crispy Chicken Farmhouse Salad

Again, although I would typically advocate against fried chicken, there doesn’t look to be another salad with moderate protein available.

1. Fried Chicken — not ideal, but the best of what’s widely available
2. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Mixed Greens — high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
5. Skip the cheddar cheese because of the saturated fat and moderate sodium
6. Skip the pepper bacon due to high saturated fat, sodium, and cholesterol

Option #3 — Roast Turkey Farmhouse Salad

Arby’s offers this option at select locations, so if it’s available at the one you are at, I would take it.

1. Roast Turkey — better than fried chicken and equivalent to grilled chicken in healthfulness
2. Tomato — improves heart health, fights cancer, and improves skin health
3. Mixed Greens — high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
4. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
5. Skip the cheddar cheese because of the saturated fat and moderate sodium
6. Skip the pepper bacon due to high saturated fat, sodium, and cholesterol

More Useful Tools

Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail

Detailed Notes — consolidated notes for each fast-food establishment