In an ideal vegan world, you would have your hemp seed-sprinkled avocado toast each morning and Mason jar salad packed for lunch on the regular. But LBR: Meal prep is a huge time suck. (And also just…sucks.)
But while other people can just order takeout or fast food and call it a day, that’s not the easiest option if you’re on a plant-based diet. It can be done, says Leslie P. Schilling, R.D.N., a registered dietitian and co-author of Born to Eat, if you follow these key steps:
Here are 11 fast-food and fast-casual restaurants that offer vegan options (some more exciting than others). Use ’em when you’re in a pinch and need something pronto. And if you’re skeptical about how they taste…let Jenna Dewan in the video above be your vegan fast-food guinea pig.
1. Wendy’s Plain Baked Potato
Wendy's
Wendy’s has a couple of salads that can be made vegan by ordering them without meat and cheese—like the berry burst chicken salad. But in an effort to keep things simple, you might want to just choose a plain baked potato that you can top with all of your favorite vegan toppings once you get home.
Per potato: 270 calories, 0 g fat (0 g saturated), 61 g carbs, 3 g sugar, 40 mg sodium, 7 g fiber, 7 g protein.
2. Burger King French Toast Sticks
Burger King
While you can safely opt for the (yawn) garden side salad at this popular chain, you might want to skip it and hit the drive-thru for breakfast instead. While French toast is normally made with eggs and milk, the Burger King version is actually vegan!
Per 3-stick serving: 230 calories, 11 g fat (2 g saturated), 29 g carbs, 8 g sugar, 260 mg sodium, 1 g fiber, 3 g protein.
3. Chipotle Sofritas
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Chipotle offers sofritas—an organic tofu braised with roasted peppers and spices—that works as a fab meat alternative that can be used in bowls, burritos, salads, or burrito bowls. Place an order for the Sofritas burrito bowl with brown rice, black beans, fresh tomato salsa, and romaine lettuce, and you won’t be disappointed.
Per bowl with above-mentioned ingredients: 520 calories, 17.5 g fat (2.5 g saturated), 20 g carbs, 8 g sugar, 1510 mg sodium, 14 g fiber, 20 g protein.
4. Chick-fil-A Superfood Side Salad
Chick-fil-A
Sure, you can grab a fruit salad or Waffle Potato Fries to keep things vegan when visiting Chick-fil-A. But it’s the superfood side salad’s broccoli, kale and roasted nut blend that will deliver the dose of healthy nutrients you’re seeking.
Per serving: 150 calories, 8 g fat (1 g saturated), 17 g carbs, 11 g sugar, 170 mg sodium, 3 g fiber, 4 g protein.
5. McDonald’s Fruit & Maple Oatmeal
McDonalds
The Golden Arches are reportedly experimenting with vegan burgers, but until then you might want to plan on heading to the restaurant for breakfast (because the lunch choices leave something for vegans to desire). That means the fruit and maple oatmeal minus the cream will be your BFF.
Per serving: 290 calories, 2 g fat (0 g saturated), 61 g carbs, 32 g sugar, 130 mg sodium, 5 g fiber, 5 g protein.
6. Subway Veggie Delite 6” on Italian Bread with Subway Vinaigrette
Courtesy of Subway
It’s true that select locations carry two completely vegan subs (the Malibu Garden and Black Bean subs). But in the name of ease, you can opt for an old classic, the veggie delite, minus the usual cheese and mayo. Opt for the Subway Vinaigrette instead.
Per sandwich (with vinaigrette, w/o cheese and mayo): 270 calories, 6 g fat (1 g saturated), 45 g carbs, 7 g sugar, 400 mg sodium, 5 g fiber, 9 g protein.
7. Denny’s Build-Your-Own Burger With Veggie Patty
Courtesy of Amy's/Denny's
Even Denny’s is getting into the veggie-burger game. If you build your own using the veggie patty (which is an Amy’s Kitchen veggie burger patty), wheat bun, and all of your favorite veggies, you’ve got yourself one filling meal.
Per burger (using veggie patty and whole-wheat bun): 270 calories, 6 g fat (1 g saturated), 45 g carbs, 7 g sugar, 400 mg sodium, 5 g fiber, 9 g protein.
8. Taco Bell Black Beans and Rice
Taco Bell
While the cinnamon twists and chips and guacamole are certainly tempting (and vegan), the black beans and rice are the R.D.-preferred choice. Top with pico de gallo (add 5 calories), lettuce, and guacamole (add 35 calories), and you’ll have a solid vegan lunch to enjoy.
Per serving (without add-ons): 190 calories, 4 g fat (0 g saturated), 35 g carbs, 0 g sugar, 390 mg sodium, 6 g fiber, 5 g protein.
9. White Castle Veggie Slider With Sweet Thai Sauce
White Castle
Had Harold and Kumar been vegans, they might have hit up White Castle for their veggie sliders, a popular menu item amongst the chain’s vegan customers. You can go with the plain version, but the veggie slider with Sweet Thai Sauce offers a yummy kick that you won’t want to pass up. Note: the chain also currently offers Impossible Burger sliders, but to ensure those are truly vegan, ask for them with no cheese.
Per veggie slider: 160 calories, 5 g fat (0 g saturated), 23 g carbs, 4 g sugar, 420 mg sodium, 3 g fiber, 6 g protein.
10. Carl’s Jr “Veg It” Famous Star Burger (with fried zucchini)
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Carl’s Jr. is another meat-heavy fast-food chain, but their “secret menu” actually provides a vegan option. An easy hack: Order any burger and say “veg it,” and the meat patty will be removed. Then, stuff in a side of fried zucchini, and you have one helluva delicious burger. Just don’t forget to hold the cheese, mayo, and special sauce, too.
Per sandwich (estimated): 650 calories, 26 g fat (7 g saturated), 88 g carbs, 16 g sugar, 1490 mg sodium, 5 g fiber, 17 g protein.
11. Domino’s Pizza Thin Crust Pacific Veggie Pizza (no cheese)
Domino's
Pizza is tough if you’re vegan—there’s so much cheese involved! But if you order the pacific veggie pizza from Dominos sans cheese on a thin crust, you’ll get lots of filling protein and fiber.
Per 1/8 of medium pizza*: 230 calories, 8 g fat (3.5 g saturated), 27 g carbs, 2 g sugar, 490 mg sodium, 2 g fiber, 10 g protein.
*For the vegetarian, hand-tossed crust. Nutritional data for the vegan option of this pizza was not readily available.
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