McDonald’s may be a go-to choice for fast food lovers, but it’s not always the healthiest option on the menu. While the golden arches are synonymous with quick and affordable meals, they may not align with your health and fitness goals if you’re following a strict diet. However, there are still some choices you can make at McDonald’s that won’t completely derail your nutrition plan. Mary Sabat, MS, RDN, LD, a personal trainer, suggests some smart swaps that can make your McDonald’s experience more compatible with your fat-loss or maintenance goals, particularly by focusing on high-protein options.
Protein is an essential nutrient that becomes even more critical as we age. According to Dr. Frank Dumont, MD, FACP, and Senior Medical Director at Virta Health, adequate protein intake is necessary for muscle mass preservation, especially as we start to lose muscle mass around the age of 35, with a more rapid decline typically occurring after 50. This loss of muscle mass can impact our functionality, quality of life, and overall metabolic health, potentially leading to conditions such as diabetes, heart disease, and Alzheimer’s Disease. To combat this, adults aged 50 and over should aim to consume 1.2 – 1.6 grams of protein per kilogram of body weight per day.
To help you make better choices at McDonald’s, here are four protein-rich options that won’t sabotage your diet:
1. Egg McMuffin (No Muffin)
– Calories: 310 (estimated 170 without the muffin)
– Fat: 13g (Saturated fat: 6g)
– Sodium: 770mg
– Carbs: 3g
– Protein: 17g
The Egg McMuffin without the muffin is a great breakfast choice that includes an egg, lean Canadian bacon, and a slice of cheese. This modification significantly reduces the carbs while still providing a satisfying, protein-rich meal to start your day. You can even add an extra egg or bacon for more protein if needed.
2. McDouble (No Bun)
– Calories: 370 (estimated 290 without the bun)
– Fat: 20g (Saturated fat: 9g)
– Sodium: 920mg
– Carbs: 32g
– Protein: 22g
Ordering a McDouble without the bun gives you two beef patties and a slice of cheese, offering a low-carb, high-protein option that is filling and flavorful. Request mustard instead of ketchup to minimize added sugars and consider adding lettuce or tomato for extra volume.
3. Sausage McMuffin (No Muffin)
– Calories: 260 (estimated without the muffin)
– Fat: 24g
– Sodium: 500mg
– Carbs: 2g
– Protein: 9g
The Sausage McMuffin without the muffin provides a simple and compact protein-fat combination that works well for low-carb eating. It’s a better choice when compared to breaded or sugary options, and you can double up or pair it with an egg for a more balanced meal.
4. Filet-O-Fish (No Bun, No Tartar Sauce)
– Calories: 240 (estimated with no bun or tartar sauce)
– Fat: 17g
– Sodium: 350mg
– Carbs: 11g
– Protein: 11g
The Filet-O-Fish, when ordered without the bun and tartar sauce, offers a reasonable amount of protein while keeping fat and carbs in check. This option is a good choice for seafood lovers looking to stay light and satisfied.
Making small modifications to your McDonald’s order can help you stay on track with your health and fitness goals while still enjoying a quick and convenient meal. By focusing on high-protein options and avoiding excess carbs and sugars, you can make healthier choices even at fast food restaurants like McDonald’s. Remember to prioritize your protein intake, especially as you age, to maintain muscle mass and overall health.