When life gets busy, popping into a fast-casual restaurant can seem like the easiest way to get a quick, filling meal. Health-wise, that’s a step up from a fast food joint, where it can be tough to find bites that aren’t ultra-processed or fried. At the healthiest fast-casual restaurants, you’ll find more choices and more ways to customize what you want.
That’s good, because chowing down on greasy food can make you feel ill when you’re taking semaglutide. When you have options, you’re better able to feed your body what it needs.
A smart focus, when you’re searching for the healthiest fast casual spots: Center your meals around protein, says nutritionist Kimberly Gomer. Studies show that you may experience some muscle loss on semaglutide, and protein helps counteract that, she points out.
If you let nutritionists steer you right, fast-casual dining can provide that needed protein, as well as other nutrients. And you can avoid raising your insulin or deep-sixing your eating plan. Keep reading for advice on what to eat at five types of fast-casual places.
Related: 7 Perfect Breakfasts When You’re Taking Semaglutide
Combining a healthy diet with semaglutide creates a powerful, proven approach to effective weight loss.
Mexican restaurants
“Ordering a steak or chicken fajita works well,” Gomer says. “And if you’re eating tacos, then steak, ground beef, chicken, or protein-rich beans are smart ideas. Another good choice is a taco salad, which combines meat with some veggies.”
When you just need a bite, go for meat tacos or fajitas, and save the taco salad for when you want a larger meal, Gomer suggests. “Another thing at a Mexican restaurant that’s healthy is avocado,” she says. “But at the beginning of using semaglutide, people can be very sensitive to high-fat foods.”
Studies show that early on, semaglutide can cause heartburn, nausea, abdominal discomfort, or even vomiting. If that’s the case, skip the avocado, and also choose chicken over ground meat.
Smoothie joints
Choose a blend that’s in line with your goals and fat tolerance. Again, think protein. But also think carefully about the best sources of protein at these spots: unsweetened Greek yogurt and peanut butter. (But if you’re having GI side effects, the fat in PB might make you queasy. Ask if the place has defatted peanut butter powder instead.)
Important note: Not any protein will do. “Commonly, smoothie places add protein powder, but these powders aren’t overseen by the FDA,” warns Jaclyn London, RD, CDN, and author of Dressing on the Side (And Other Diet Myths Debunked). In 2022, the nonprofit Clean Label Project reported on 134 protein powders and discovered that many contained contaminants linked to cancer and various health issues. If that’s the only choice at a particular spot, go elsewhere or stick to homemade smoothies.
Also, beware of smoothies that have a fruit-juice base, says Gomer: “It’s a huge calorie hit.” Plus, they’re loaded with sugar. A coconut-water base is better. Whatever you choose, go for a smoothie that’s heavier on greens and veggies and lighter on fruit.
Sandwich, soup, and salad eateries
“Prioritize protein-packed salads,” says London. “Have at least one protein—steak or chicken, for example—on top. If you’re opting for a sandwich, choose 100 percent whole-grain bread. Tuna salad, chicken, fish, poultry, steak, or anything egg-based is good.”
Sometimes, you can also choose a half-sandwich with a smaller soup or salad. “Eat the sandwich first, because it has the highest amount of protein, and then move on to your other choice,” London says.
That way, if you fill up quickly, you’ve gotten the nutrients you need most. Steer clear of fatty soups like broccoli-cheddar, and skip the bread bowl.
Breakfast spots
Bypass the stack of pancakes and go for a protein-rich egg dish instead, Gomer recommends. A side of lean sausage or turkey bacon is a fine option. Bacon, however, gets a yellow light: “It can nauseate you because it’s such a high-fat choice, and you’re not getting as much protein as in the eggs or sausage,” Gomer says.
Oh, but the tempting smell of those pancakes! A smart strategy: “Just ask for one to taste, for the fun of it,” Gomer advises.
Italian places
Though Italian food can be indulgent, you can definitely find healthy options. “If you’re getting a slice of pizza, meatballs and some veggies would be awesome toppings,” Gomer says. Opt for a thin-crust over a thick-crust slice, and if you need something else, add a side salad.
Another idea is to just go with meat: “Sometimes there’s a meatball appetizer, which is a great go-to,” Gomer says. And you can often find entrée salads packed with veggies and topped with grilled chicken—add a sprinkle of parm for a salty treat.
If you think a weight loss medication like semaglutide might be right for you, chat with a ReflexMD Wellness Advisor now. Or take our short quiz to see if you qualify.
Read Next: The Semaglutide Diet Plan For Weight Loss
