Healthy Fast Food Guide | Wendy’s | Detailed

Overview

Wendy’s came out with an important update that will allow for us to take out the bun and improve the healthfulness of our meals. Based on the replies to the tweet, it looks like some locations don’t offer lettuce wraps with every meal, so keep in mind that this may not always be an option.

Recommendations

Option #1 — Grilled Chicken Sandwich

1. Grilled Chicken Breast — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduced butter intake
2. Mixed Greens — improved cardiovascular health, gastrointestinal health, and metabolism
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Skip the bun and substitute with a lettuce wrap for more nutritious carbohydrates
5. Skip the honey mustard due to the added sugar, which leads to empty calories

Option #2 — Grilled Avocado BLT Chicken Sandwich

1. Grilled Chicken Breast — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduced butter intake
2. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
5. Request lettuce wrap as a substitute for the bun if available
6. Ask for buttermilk ranch on the side so you’re in control of how much you use (if any) or skip entirely since there’s little nutritional value
7. Skip the muenster cheese to reduce saturated fat and sodium intake
8. Skip the applewood smoked bacon since it has high cholesterol, saturated fat, and sodium

The grilled chicken and grilled avocado chicken are identical (after specifications) with the exception of the avocado, which makes the grilled avocado chicken sandwich slightly healthier with better satiety factor.

Option #3 — Berry Burst Chicken Salad

1. Grilled Chicken Breast — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduced butter intake
2. Mixed Greens — improved cardiovascular health, gastrointestinal health, and metabolism
3. Almonds — controls blood sugar, improves cholesterol, and reduces inflammation
4. Strawberries — helps prevent cancer, improve eye function, and ranks highly for antioxidants
5. Blueberries — strengthens bones, lowers bad cholesterol, and is one of the best sources of antioxidants
6. Skip the feta cheese due to the high saturated fat and sodium
7. Skip the dressing due to empty calories, or ask on the side so you’re in control of how much you use (if any)

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