Fast Food Restaurants

Gone are the days of having to completely avoid your favorite family restaurant or fast-food chain because you’re following a healthy eating plan. In recent years, many chain restaurants have been revamping their menus to include a greater variety of healthy options, making it even easier to eat better while on the go. In the past, the choices were limited: fried sandwiches, french fries, and sugary drinks and desserts. Now, restaurants are offering fresh salads, fruit as a side dish or dessert, grilled entrées, and other South Beach Diet–friendly choices. Here you’ll find a list of popular restaurant chains with some healthy meal ideas to help you make the best selections.

WENDY'S

While Wendy’s is known for their tasty hamburgers (the official name of this popular fast-food chain is Wendy’s Old-Fashioned Hamburgers), it’s easy to find a South Beach Diet–friendly meal, such as fresh salads, chili, grilled chicken, and, yes, even a hamburger!
Best Bets for Phase 1

• Ultimate Chicken Grill (without bun)
• Hamburger (without cheese, ketchup, and bun)
• Chili with Cheese
• Chicken Caesar Salad (without croutons; opt for Supreme Caesar Dressing or Classic Ranch, but limit to 2 tablespoons)

Best Bets for Phase 2

You can enjoy all of the above, plus…

• Mandarin Chicken Salad (without crispy noodles and Oriental Sesame Dressing; opt for 2 tablespoons Supreme Caesar Dressing)

Make Sure to Avoid…

All Old-Fashioned Combos, Old-Fashioned Hamburgers, fried chicken or fish sandwiches, boneless chicken wings, french fries, baked potato with sour cream and cheddar cheese, chicken nuggets, and all desserts, including frozen shakes and sodas

KENTUCKY FRIED CHICKEN (KFC)

It used to be hard to dine at KFC if you were following the South Beach Diet because most of the foods they offered were breaded or fried. Now, KFC has added new, healthier options to their menu, such as grilled chicken, which is roasted without the skin and the fried breading. Also, another added feature: If you’d like to try one of their main course salads, you now have the option to order it with grilled chicken instead of fried, making it a better choice for your healthy eating plan. Check out easy meal ideas at KFC:
Best Bets for Phases 1 and 2

• Kentucky Grilled Chicken Breast (enjoy with a house side salad with half a pouch of KFC Creamy Parmesan Caesar Dressing)
• Grilled Chicken Caesar Salad (without croutons; enjoy with half a pouch of KFC Creamy Parmesan Caesar Dressing)
• Tender Roast Sandwich (without bun)

Make Sure to Avoid…

Breaded and fried chicken, breads, wraps, corn bread, home-style biscuits, mashed potatoes and gravy, macaroni and cheese, BBQ baked beans, seasoned rice, all desserts, boneless wings, bone-in wings, chicken pot pie, all KFC bowls, all crispy chicken salads, and sugary sodas

BURGER KING

When fast-food chains come to mind, it’s impossible not to think of Burger King. But without the burgers, french fries, chicken nuggets, and milk shakes, what else is there to enjoy? Fortunately, there are many South Beach Diet–friendly selections at Burger King, including the TenderGrill Chicken Salad for Phase 1 dieters, and the fresh apple “fries,” which are not actually fried and can be enjoyed starting on Phase 2 as a healthy side dish. Here are some more foods you can enjoy:
Best Bets for Phase 1

• TenderGrill Chicken Sandwich (without bun)
• TenderGrill Garden Salad (without carrots; opt for a half pouch of Ken’s Creamy Caesar or Ken’s Ranch Dressing)
• Junior Whopper (without bun)
• BK Veggie Burger (without bun)
• Side Garden Salad (opt for a half pouch of Ken’s Creamy Caesar or Ken’s Ranch Dressing)

Best Bets for Phase 2

You can enjoy all of the above, plus…

• Apple fries (without caramel sauce)

Make Sure to Avoid…

Double or triple-stacked burgers, french fries, onion rings, Chicken Tenders, Chicken Fries, breakfast sandwiches, juices, shakes, and desserts

CHICK-FIL-A

The unusual name of this restaurant chain dates back to its founding in 1963 by Truett Cathy, who created the name Chick-fil-A based on the idea that the boneless chicken breast was the quality equivalent of a beef fillet. Some of the South Beach Diet–friendly foods include boneless grilled chicken breast, a delicious array of salads, and when on Phase 2, whole-wheat wraps and fresh fruit salads. Here’s a closer look at the healthiest foods at Chick-fil-A:
Best Bets for Phase 1

• Chick-fil-A Chargrilled Chicken Sandwich (without bun or barbecue sauce)
• Chargrilled Chicken Garden Salad (without croutons; without carrots until Phase 2; opt for Buttermilk Ranch or Spicy Dressing)
• Southwest Chargrilled Salad (without tortilla strips or roasted corn; opt for Buttermilk Ranch or Spicy Dressing)
• Side salad (without carrots until Phase 2; opt for Buttermilk Ranch or Spicy Dressing)

Best Bets for Phase 2

You can enjoy all of the above, plus…

• Chargrilled & Fruit Salad (without Harvest Nut Granola; opt for Buttermilk Ranch or Spicy Dressing)
• Chargrilled Chicken Cool Wrap (enjoy filling without the wrap)
• Chicken Caesar Cool Wrap (enjoy filling without the wrap)
• Spicy Chicken Cool Wrap (enjoy filling without the wrap)
• Fruit Salad

Make Sure to Avoid…

All fried foods, including fried chicken and waffle potato fries, all breakfast items, fruit juices, milk shakes, sugary sodas, and all desserts

SUBWAY

We’ve all seen the commercials about the $5 Footlong, but the truth is Subway’s sandwiches may not be the best choice. In fact, no 100% whole-wheat subs or wraps are available at Subway at this time, which is why the South Beach Diet doesn’t recommend their sandwiches. Fortunately, you can modify the sandwich selections at Subway — just ask for them to be prepared as a salad. Here’s how:
Best Bets for Phase 1
Instead of having a sandwich, use your favorite ingredients to create a salad. These ingredients include:

• Roast beef, sliced turkey breast, sliced ham, and grilled chicken
• Chili con carne
• Lettuce and other veggies of your choice
• Olive-oil-blend dressing (limit to 2 tablespoons)

Best Bets for Phase 2

You can enjoy all of the above, plus…

• Wild Rice With Chicken Soup
• Minestrone Soup
• Packaged apple slices
• Dannon Light & Fit yogurt

Make Sure to Avoid…

Bacon, bologna, salami, prosciutto, pastrami, honeyed ham, potato chips, all cookies, and sugary sodas

WHITE CASTLE

White Castle is known for its signature Sliders, but don’t let their small sizes fool you — they’re still not South Beach Diet–friendly. If you happen to be at a White Castle, the only option would be a regular hamburger, without the bun, cheese, or ketchup. Unfortunately, the chicken sandwiches that White Castle offers are fried, so they should be avoided on all Phases.
Best Bets for Phases 1 and 2

• Hamburger Slider (without bun or ketchup)

Make Sure to Avoid…

All fried foods including french fries, onion rings, cheese sticks, and chicken, ketchup and steak sauce, double-hamburger sandwich combinations, all breakfast items, all dessert items, sugary soda

RED LOBSTER

Do you love seafood? If so, you’re in luck! Red Lobster offers a variety of delicious, healthy meals that are South Beach Diet–friendly. Forget breaded, battered, and deep-fried fish — Red Lobster’s new LightHouse Selections menu features fresh food that’s grilled, baked, blackened, roasted, or steamed. Even better, the selections on this menu also include nutritional information for every item. Check out some more healthy options found at Red Lobster:
Best Bets for Phase 1

• LightHouse Selections Menu dishes including Live Maine Lobster, Salmon, Tilapia, or the Rainbow Trout
• Wood-Grilled Scallops, Shrimp, and Chicken (without buttery garlic glaze, rice, or potato)
• Wood-Grilled Peppercorn Sirloin and Shrimp (without buttery garlic glaze, rice, or potato)
• Petite Shrimp Salad
• Hand-Tossed Caesar Salad (with Wood-Grilled Chicken Breast or Wood-Grilled Shrimp and without croutons; ask for 2 tablespoons of Caesar or Ranch Dressing)

Best Bets for Phase 2

You can enjoy all of the above, plus…

• Bayou Seafood Gumbo
• Wild Rice Pilaf

Make Sure to Avoid…

All fried foods, all pasta dishes, mashed or baked potatoes, sugary sodas and sugary alcoholic beverages, and all desserts

TACO BELL

Mexican food is perhaps the fastest-growing area of chain restaurants in the United States, so it’s no surprise that you may find yourself at a Taco Bell. While this chain’s slogan asks you to “think outside the bun,” that doesn’t mean the food is SBD-friendly. The taco salads, gorditas, chalupas, burritos, and Mexican pizza are too high in fat and refined carbs. However, the good news is that Taco Bell has launched the Fresco Menu, which includes all fresh, healthy ingredients. Here’s a closer look:
Best Bets for Phase 1

• Pintos ’n Cheese side
• Chicken Soft Taco or Beef Soft Taco (eat the filling without the taco and add salsa and cheese)

Best Bets for Phase 2

You can enjoy all of the above, plus…

• Fresco Grilled Steak or Fresco Chicken Ranchero Soft Taco (remove the tortilla wrap and enjoy the filling)
• Fresco Bean Burrito (remove the tortilla wrap and enjoy the filling)
• Fiesta Taco Salad (Order with grilled chicken or steak. Request that the seasoned rice and red tortilla chips be left off the salad. Enjoy with chucky salsa and a little reduced-fat sour cream. Remember not to eat the shell!)
• Taco Salad Express (Order with grilled chicken or steak. Enjoy with chunky salsa and a little reduced-fat sour cream. Ask that the red tortilla chips be left off the salad.)

Make Sure to Avoid…

All side dishes, including cinnamon twists, sugary sodas, all taco shells, chalupas, gorditas, Mexican pizza, quesadillas, nachos, and taquitos

PANERA BREAD

With a fantastic array of sandwiches, soups, and salads, it’s no wonder Panera Bread has become a lunch hot spot. Some of the soups, such as Low-Fat Vegetarian Black Bean and Low-Fat Vegetarian Garden Vegetable — as well as many of the salads — can be enjoyed on all Phases of the South Beach Diet. When you’re on Phase 2, enjoy the sandwich fillings — such as turkey, chicken, tuna salad, or veggies — as a salad and without the bread, since it’s not 100% whole wheat. Here are some options to enjoy at Panera Bread:

Best Bets for Phase 1

• Low-Fat Vegetarian Black-Bean Soup
• Grilled Chicken Caesar Salad (without croutons; use 2 tablespoons of Caesar Dressing)
• Asian Sesame Chicken Salad (without the wonton strips; use 2 tablespoons of reduced-sugar Asian Sesame Vinaigrette)
• Chopped Chicken Cobb Salad (without bacon; ask for 2 tablespoons Greek Dressing/Herb Vinaigrette)
• Greek Salad (ask for 2 tablespoons Greek Dressing/Herb Vinaigrette)
• Classic Salad (ask for 2 tablespoons Greek Dressing/Herb Vinaigrette)

Best Bets for Phase 2

You can enjoy all of the above, plus…

• Fuji Apple Chicken Salad (without the White Balsamic Fuji Apple Vinaigrette; ask for 2 tablespoons Greek Dressing/Herb Vinaigrette)
• Napa Almond Chicken Salad (without the bread; ask for 2 tablespoons Greek Dressing/Herb Vinaigrette Dressing)

Make Sure to Avoid…

Signature Macaroni and Cheese, all cream-based soups, all pastries, all cookies and other baked goods, all white bread or rolls, all bagels, all frozen drinks, iced green tea and chai-tea lattes, and espresso drinks

PIZZA HUT

Americans love pizza, and Pizza Hut has become the largest chain of pizzerias across the country. Unfortunately, Pizza Hut’s menu is not recommended if you’re on Phase 1 of the South Beach Diet. Starting on Phase 2, there are a few options you can enjoy. Take a look:
Best Bets for Phase 2
You can enjoy on occasion…

• One slice of Pizza Hut’s Thin ’N Crispy crust regular cheese pizza
• One slice of Pizza Hut’s Thin ’N Crispy crust with Veggie Lover’s topping
• One slice of Pizza Hut’s Thin ’N Crispy crust with Chicken Supreme topping
• Toppings: mushrooms, red onions, green peppers, tomatoes, and black olives

Make sure to avoid…

All pasta dishes, bread sticks, pepperoni topping, sausage topping, hot wings, bacon, beef toppings, triple-cheese bread, stuffed crust, sugary sodas, and all desserts