The Best Low Calorie, High Protein
Options at McDonald's

Despite its reputation for being a fast food chain that doesn't offer many healthy options, McDonald's has made efforts in recent years to offer more nutritious choices on their menu. McDonald's has a variety of menu items that can fit into a balanced diet.

In this article, we'll take a closer look at the best low calorie and high protein options at McDonald's for breakfast, lunch, and dinner, as well as tips and tricks for making healthier choices while still enjoying the convenience and taste of fast food. Whether you're looking for a quick breakfast on-the-go or a filling lunch option, you'll find a few options at McDonald's.

While fast food can be a convenient and affordable option, it's important to limit your consumption due to a number of health concerns. Fast food is often high in calories, saturated fat, sodium, and added sugars, and can contribute to a variety of health issues including obesity, high blood pressure, and heart disease. In addition, many fast food items are highly processed and lack the vital nutrients that whole foods provide.

Consuming fast food regularly can also lead to a dependence on these highly palatable and calorie-dense foods, which can make it harder to achieve and maintain a healthy diet in the long run.

While fast food can be enjoyed in moderation as part of a balanced diet, it's important to prioritize whole, nutrient-dense foods and limit your intake of fast food as much as possible.

Low Calorie Menu Items:

• Egg McMuffin (310 calories): This classic breakfast sandwich is made with an English muffin, egg, Canadian bacon, and cheese. It's a satisfying and low calorie option for breakfast on the go.
• Egg White Delight McMuffin (260 calories): This breakfast sandwich includes an egg white, Canadian bacon, and white cheddar cheese on an English muffin. It's a low calorie and protein-rich option for breakfast.
• Sausage Burrito (310 calories): This breakfast burrito includes sausage, eggs, peppers, onions, and cheese in a soft tortilla. It's a low calorie and protein-rich option for a quick breakfast.
• Filet-O-Fish (390 calories): The Filet-O-Fish sandwich features a lightly breaded fish filet topped with tartar sauce and served on a steamed bun. It's a filling and low calorie lunch option.
• Hamburger (250 calories): McDonald's classic hamburger features a seasoned beef patty, ketchup, mustard, pickle, and onion on a sesame seed bun. It's a simple and low calorie option for a quick lunch or dinner.

High Protein Menu Items:

• Double Quarter Pounder with Cheese (48 grams of protein): This burger features two quarter pound beef patties, cheese, and all the classic toppings on a sesame seed bun.
• Premium Grilled Chicken Classic Sandwich (42 grams of protein): This sandwich features a grilled chicken breast, lettuce, and tomato on a toasted bun. It's a healthy and protein-packed option for lunch or dinner.
• Big Breakfast with Hotcakes (36 grams of protein): This breakfast meal includes scrambled eggs, sausage, hotcakes, and hashbrowns. It's a hearty and high protein option for starting your day.
• Bacon, Egg & Cheese Biscuit (19 grams of protein): This breakfast sandwich features a biscuit with bacon, egg, and cheese. It's a tasty and protein-packed way to start your morning.

Substitutions to Make:

• Choose grilled options: McDonald's offers several grilled chicken options, like the Premium Grilled Chicken Classic Sandwich, that are lower in calories and fat than their fried counterparts.
• Hold the sauce: Many of the sauces at McDonald's can be high in calories and fat. Ask for your sandwich or salad without sauce or choose a lower calorie option.
• Swap out the bun: McDonald's offers several options for their sandwiches, including buns made with whole grain. You can also ask for your sandwich to be served in a lettuce wrap for an even lower calorie option.
• Choose lighter sides: Some of the sides at McDonald's, like fries, can be high in calories and fat. Opt for a side salad or apple slices instead.
• Look for low calorie options on the menu: McDonald's offers several low calorie menu options, like the Egg McMuffin or the Fruit 'N Yogurt Parfait. Look for these options to make ordering easier.

Best Low Calorie and High Protein Breakfast Options: 

1. Egg White Delight McMuffin: 260 calories, 16 grams of protein This breakfast sandwich includes an egg white, Canadian bacon, and white cheddar cheese on an English muffin. It's a low calorie and protein-rich option for breakfast.

2.  Sausage Burrito: 310 calories, 13 grams of protein This breakfast burrito includes sausage, eggs, peppers, onions, and cheese in a soft tortilla. It's a low calorie and protein-rich option for a quick breakfast.

3. Egg McMuffin: 300 calories, 17 grams of protein This classic breakfast sandwich includes an egg, Canadian bacon, and American cheese on an English muffin. It's a low calorie and protein-rich option for breakfast.

4. Bacon, Egg & Cheese Biscuit: 450 calories, 17 grams of protein This breakfast sandwich includes a biscuit, bacon, egg, and American cheese. It's a higher calorie option, but still provides a good amount of protein.

Best Low Calorie and High Protein Lunch and Dinner Options: 

1. Premium McChicken Sandwich: 400 calories, 14 grams of protein The Premium McChicken Sandwich is a menu item offered at McDonald's that features a crispy chicken patty topped with mayonnaise, shredded lettuce, and a toasted sesame seed bun.

2. Filet O Fish: 390 calories, 16 grams of protein a fried fish patty, tartar sauce, and a slice of processed cheese sandwiched between two soft buns. The fish patty is made from Alaskan pollock and is coated in crispy breadcrumbs before being fried. 

3. Hamburger: The Classic McDonald's Burger: 250 calories, 12 grams of protein The Hamburger is a classic and simple burger offered on the McDonald's menu that features a 100% pure beef patty topped with pickles, onions, ketchup, and mustard, all sandwiched between two soft buns.

4. 10 Piece Chicken McNuggets: 410 calories, 23 grams of protein The 10 Piece Chicken McNuggets is a popular menu item at McDonald's that features small bite-sized pieces of breaded and fried chicken. 

5. Cheeseburger: 300 calories, 15 grams of protein The Cheeseburger is a classic menu item at McDonald's that features a 100% pure beef patty topped with a slice of American cheese, pickles, onions, ketchup, and mustard, all sandwiched between two soft buns.

6. Crispy Chicken Sandwich: 470 calories, 26 grams of protein A popular menu item at McDonald's that features a crispy fried chicken patty, lettuce, and mayonnaise, all sandwiched between two soft buns. 

7. Apple Slices:  15 calories, 0 protein Pre-cut, fresh apple slices that are packaged for convenience and portability.

8. Kids Size World Famous Fries: 110 calories, 2 protein  smaller portion of the classic McDonald's french fries, made from high quality potatoes that are cut into thin strips, lightly fried, and seasoned with a blend of salt and other flavors. 

9.6 Piece Chicken McNuggets® Happy Meal: 475 calories,  24 g protein 6 Piece Chicken McNuggets® (6 piece), World Famous Fries® (Kids), 1% Low Fat Milk Jug, Apple Slices

10. Hamburger Happy Meal: 475 calories, 22 g protein Hamburger: The Classic McDonald's Burger, World Famous Fries® (Kids), 1% Low Fat Milk Jug, Apple Slices

11. Vanilla Cone: 200 calories, 5 g protein The Vanilla Cone is a classic and simple dessert option at McDonald's that features creamy vanilla soft serve ice cream in a crispy waffle cone.

12. Hot Caramel Sundae: 330 calories, 7 g protein The Hot Caramel Sundae is a classic dessert option at McDonald's that features creamy vanilla soft serve ice cream topped with a rich, warm caramel sauce.

Remember that while these options are relatively low in calories and highish in protein, it's still important to balance your overall diet with a variety of whole foods and essential nutrients. Additionally, portion sizes, added condiments or dressings, and other factors can impact the overall nutritional value of these menu items. Be mindful of your choices and make adjustments as necessary to ensure you're meeting your health goals.