Fast food for a calorie deficit
Updated October 14, 2026. Nutrition from each chain's published data via FatSecret.
You can eat fast food in a calorie deficit by picking mains under 500 to 600 calories that still have 25g or more of protein. The lists below show those picks chain by chain.
Why keep protein at 25g or more
Protein helps a meal feel more filling, which makes a deficit easier to keep. A 25g floor rules out most items that are low calorie only because they are small.
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Dialed is not affiliated with any restaurant listed. Menu items and nutrition can change; check each chain's nutrition page. General information only, not medical advice. See the health disclaimer.