Day 3: Healthy Fast Food Meal Plan

What if you don’t have time to create your own lunch and have to get fast food?  You don’t want to go hungry the rest of the day, but the only option is fast food. What do you do? Go for the fast food. Going hungry is never the right choice. This healthy fast food meals meal plan is great for when you’re out of options or just craving a hamburger.  To offset the high calories, fat, and sodium of the fast food lunch, dinner is a salad that has both shrimp and rice. This salad has low calories and fat, but still has all of the nutrients you need. The best thing about this healthy fast food meals meal plan is that because it is so low in calories, you can add in another snack or a larger portion size during lunch or dinner. This meal plan works well for people with heart disease risk or active heart health problems.

Be sure to check out the other meal plans for more ideas on eating healthy. And don’t forget the recipes! Over 90 and counting!



  • Scrambled Eggs (2 eggs)- 196 calories, 14.5 g fat, 224 mg sodium
  • 1 cup of lowfat milk- 102 calories, 2 g fat, 107 mg sodium
  • 1 piece of toast- 70 calories, 0.9 g fat, 112 mg sodium



  • 1 cheeseburger from fast food restaurant- 290 calories, 11 g fat, 680 mg sodium
  • 1 side salad- 20 calories, 0 g fat, 10 mg sodium
  • Water



  • 1 serving of Shrimp, Brown Rice, and Spinach Salad270 calories, 3.7 g fat, 76.3 mg sodium
  • 1 orange-45 calories, 0.1 g fat, 0 mg sodium
  • 1 cup of apple juice- 113 calories, 0.3 mg fat, 10 mg sodium

Total for the day1393 calories, 34.9 g fat, 1410.9 mg sodium

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