What Would A Nutritionist Order… At McDonalds?

4 min read

Let's face it, there are times when our day doesn't always pan out how we imagined and we need to pick up a quick bite to eat and as much as we'd LOVE you to eat Muscle Food products all the time, we know that's near impossible to do.

Well how can you eat out and still eat healthy… That's why we've consulted expert nutritionist Dan Rayner to help solve your problems for you.

Don't stop eating out, just make smarter choices…

This week Dan gives us the low down and what he'd order if he were shopping
at Maccy D's.

dan gives us the low down and what he'd order if he were shopping at mcdonalds

Perhaps the most popular fast food chain in the world. The menu offers a huge amount of options. Now and then, things appear on the menu for a special occasion or just the time of year. However, on the typical menu, what would I choose?


McDonald's oats are a decent choice when it comes to the breakfast menu. Not only does it sit low at 194 calories, but it's also packed with 10 grams of protein! A good complex carb source to start the day strong which will provide you with a decent amount of prolonged energy throughout the morning.

For me personally, I would want a higher protein filled breakfast. Firstly, to keep me feeling fuller for longer and secondly, to ensure my protein target for the day will be hit. So, as well as the oats I would also purchase an egg and cheese mcmuffin. To make this a healthier option I would purposely ask for no cheese, saving you a big chunk of fat, as well as taking away one slice of the muffin. By making these small changes, you have just reduced your entire meal by around 100 calories, as well as still getting in around 14 grams of protein. To add a little more volume to my breakfast, get in some natural sugars and to keep my sweet tooth happy, I would add a melon fruit bag, for which will only give me 17 calories! All the calories and macronutrients are based on the McDonald's nutritional info via their website. Which leads me to say if you are a fitness fanatic and you do like to track your calories, proteins, carbs and fats, then check out the website and note down the numbers! Then fit whatever you want into your day!

dan gives us the low down and what he'd order if he were shopping at mcdonalds

So, for the entire meal above and with my changes you're looking at well under 500 calories, around 40 grams of carbs, a little fat and still hitting around 24 grams of protein. That's a winning meal right there! Yes, you will need the will power to make the changes, but this is a health-related article, right?

Now for the main menu served past 10.30am. We have my obvious choices of a grilled chicken and bacon salad which only totals 184 calories and provides you with 24 grams of protein. I could also go one better in terms of calories and pick a standard grilled chicken salad. At only 130 calories and still giving you with 20 grams of protein! In fact, if I was low of my protein intake for the day, I would double my order and grab two chicken salads! Giving me 40 grams of protein, only 260 calories and quite a lot of food volume for what it is! Sides like a mixed leaf salad or a mixed selection of vegetables always add good bulk to a meal and a solid bit of fibre, all without shooting your calories through the roof!

However, to make this a fun article and not just a typical pick of a salad. What would I pick from the burger menu? I would go with a McChicken sandwich At 388 calories and 17 grams of protein, it's a leaner meat choice and one of the lowest calorie options out of all the burgers with a decent protein content! If you like fish, you could go with a ‘Filet-o-fish’ burger which will come in at 329 calories and 15 grams of protein. We also have the choice of the chicken mayo, the lowest in calories at 319, yet only contributing 12 grams of protein. Like I say, if it was my choice for taste, low-ish calories and a higher protein ratio, I’d stick with the McChicken sandwich. You can always ask for no sauce!

dan gives us the low down and what he'd order if he were shopping at mcdonalds


I would always choose a zero calorie diet drink, black coffee or water to keep the calories intact and to not add in anything stupidly too high in sugar! Don't want too much fizzy drink? I understand that, it can get quite gassy at times, so choose the small option and hold the fries!No matter what you choose to purchase off the menu, there will always be a ‘clever’ option.Say a small meal instead of a large, have the burger on its own without the fries, don’t add extra salt to your chips and stay clear of a double and order a single. So many ways in which you can be clever and stick to your healthy eating regime!

About Dan Rayner

Dan Rayner

Dan Rayner is the Pure Elite Beach Body Pro World Champion, International Male Model Pro World Champion, part time model and fitness blogger, who is based in Herne Bay, Kent.

He can be contacted on [email protected]for one on one personal training and online coaching. With his website being www.danraynerfitness.com

You can also connect with Dan via social media, by searching Dan Rayner Fitness on Instagram, YouTube, Facebook and Twitter.



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