12 Macro-Friendly McDonald’s Meals
There are so many people who feel like they can’t go to restaurants when trying to lose weight. That’s why understanding nutrition is such a valuable life skill.
If you’re trying to reduce body fat, eating out can still be done without restriction. It’s all about what you order.
Related: Try my free macro calculator
In the sections below I’ve listed 12 macro-friendly McDonald’s meals. These items not only taste great, but each one is 430 calories or less.
Breakfast
1. Egg McMuffin
| Calories | 310 |
| Fat | 13g |
| Carbs | 30g |
| Protein | 17g |
Ingredients: English Muffin, Egg, Canadian Bacon, American Cheese, Salted Butter, Clarified Butter
2. Sausage Burrito
| Calories | 310 |
| Fat | 17g |
| Carbs | 25g |
| Protein | 13g |
Ingredients: Scrambled Egg Sausage and Vegetable Mix, Flour Tortilla, American Cheese
3. Fruit & Maple Oatmeal
| Calories | 320 |
| Fat | 4.5g |
| Carbs | 64g |
| Protein | 6g |
Ingredients: Oatmeal, Diced Apples, Cranberry Raisin Blend, Light Cream
Lunch & Dinner
4. Hamburger
| Calories | 250 |
| Fat | 9g |
| Carbs | 31g |
| Protein | 12g |
Ingredients: Regular Bun, 100% Beef Patty, Ketchup, Pickle Slices, Onions, Mustard
5. Chicken McNuggets (6 Piece)
| Calories | 250 |
| Fat | 15g |
| Carbs | 15g |
| Protein | 14g |
Ingredients: White Boneless Chicken
6. Cheeseburger
| Calories | 300 |
| Fat | 13g |
| Carbs | 32g |
| Protein | 15g |
Ingredients: Regular Bun, 100% Beef Patty, American Cheese, Ketchup, Pickle Slices, Onions, Mustard
7. Big Mac (No Bun)
| Calories | 380 |
| Fat | 31g |
| Carbs | 7g |
| Protein | 18g |
Ingredients: 100% Beef Patty, Shredded Lettuce, Big Mac Sauce, American Cheese, Pickle Slices, Onions
8. Filet-O-Fish
| Calories | 390 |
| Fat | 19g |
| Carbs | 39g |
| Protein | 16g |
Ingredients: Fish Filet Patty, Regular Bun, Tarter Sauce, American Cheese (Half Slice)
9. McDouble
| Calories | 400 |
| Fat | 20g |
| Carbs | 33g |
| Protein | 22g |
Ingredients: Regular Bun, 100% Beef Patty, American Cheese, Ketchup, Pickle Slices, Onions, Mustard
10. McChicken
| Calories | 400 |
| Fat | 21g |
| Carbs | 39g |
| Protein | 14g |
Ingredients: McChicken Patty, Regular Bun, Shredded Lettuce, Mayonnaise
11. McCrispy (No Butter)
| Calories | 420 |
| Fat | 15g |
| Carbs | 46g |
| Protein | 26g |
Ingredients: Crispy Chicken Fillet, Potato Roll, Crinkle Cut Pickle
12. Deluxe McCrispy (No Mayonnaise)
| Calories | 430 |
| Fat | 15g |
| Carbs | 48g |
| Protein | 27g |
Ingredients: Crispy Chicken Fillet, Potato Roll, Roma Tomato, Shredded Lettuce
How to Eat Under 500 calories at McDonald’s
Eating a meal under 500 calories at McDonald’s may seem like a challenge, but it’s possible. Here are some tips (in addition to the items listed above):
- Choose a hamburger or the 6 piece chicken mcnuggets. Both of these menu items have 250 calories each.
- Opt for a side salad instead of fries. The Side Salad has only 70 calories. Ingredients include red bell peppers, cucumbers, premium salad blend kit, red onion, and shredded cheese.
- Skip the sugary drinks and opt for water or unsweetened iced tea.
- Choose a fruit and yogurt parfait for dessert instead of a milkshake or sundae.
- Avoid adding high-calorie condiments like mayonnaise, cheese, and bacon to your sandwich.
By following these tips, you can easily enjoy a satisfying meal at McDonald’s while keeping your calorie intake under 500.
Resources
https://www.mcdonalds.com/us/en-us/full-menu.html
