{"id":960,"date":"2024-10-09T21:46:19","date_gmt":"2024-10-09T21:46:19","guid":{"rendered":"https:\/\/www.reflexmd.com\/blog\/?p=960"},"modified":"2025-05-22T17:51:54","modified_gmt":"2025-05-22T21:51:54","slug":"healthiest-fast-casual-restaurants","status":"publish","type":"post","link":"https:\/\/www.reflexmd.com\/blog\/healthy-eating\/healthiest-fast-casual-restaurants\/","title":{"rendered":"5 Best Fast-Casual Spots When Taking a GLP-1"},"content":{"rendered":"\n<p>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\u2019s a step up from a fast food joint, where it can be tough to find bites that aren\u2019t ultra-processed or fried. At the healthiest fast-casual restaurants, you\u2019ll find more choices and more ways to customize what you want.<\/p>\n\n\n\n<p>That\u2019s good, because chowing down on greasy food may make you feel ill when you\u2019re taking GLP-1. When you have options, you\u2019re better able to feed your body what it needs.\u00a0<\/p>\n\n\n\n<p>A smart focus, when you\u2019re searching for the healthiest fast casual spots: Center your meals around protein, says nutritionist Kimberly Gomer.<strong> <\/strong><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/14656566.2024.2343092\" target=\"_blank\" rel=\"noreferrer noopener\">Studies<\/a> show that you may experience some muscle loss on GLP-1, and protein helps counteract that, she points out.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mexican restaurants<\/h2>\n\n\n\n<p>\u201cOrdering a steak or chicken fajita works well,\u201d Gomer says. \u201cAnd if you\u2019re 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.\u201d&nbsp;<\/p>\n\n\n\n<p>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. \u201cAnother thing at a Mexican restaurant that&#8217;s healthy is avocado,\u201d she says. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.nature.com\/articles\/s41591-022-02026-4\" target=\"_blank\" rel=\"noreferrer noopener\">Studies<\/a> show that early on, GLP-1 may cause heartburn, nausea, abdominal discomfort, or even vomiting. If that\u2019s the case, skip the avocado, and also choose chicken over ground meat.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Smoothie joints <\/h2>\n\n\n\n<p>Choose a blend that\u2019s 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\u2019re having GI side effects, the fat in PB might make you queasy. Ask if the place has defatted peanut butter powder instead.)<\/p>\n\n\n\n<p>Important note: Not any protein will do. \u201cCommonly, smoothie places add protein powder, but these powders aren\u2019t overseen by the FDA,\u201d warns <a href=\"https:\/\/www.jaclynlondonrd.com\/\">Jaclyn London, RD, CDN<\/a>, and author of <em>Dressing on the Side (And Other Diet Myths Debunked)<\/em>. In 2022, the nonprofit Clean Label Project <a href=\"https:\/\/cleanlabelproject.org\/protein-powder-white-paper\/\">reported<\/a> on 134 protein powders and discovered that many contained contaminants linked to cancer and various health issues. If that\u2019s the only choice at a particular spot, go elsewhere or stick to homemade smoothies.<\/p>\n\n\n\n<p>Also, beware of smoothies that have a fruit-juice base, says Gomer: \u201cIt\u2019s a huge calorie hit.\u201d Plus, they\u2019re loaded with sugar. A coconut-water base is better. Whatever you choose, go for a smoothie that\u2019s heavier on greens and veggies and lighter on fruit.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sandwich, soup, and salad eateries <\/h2>\n\n\n\n<p>\u201cPrioritize protein-packed salads,\u201d says London. \u201cHave at least one protein\u2014steak or chicken, for example\u2014on top. If you\u2019re opting for a sandwich, choose 100 percent whole-grain bread. Tuna salad, chicken, fish, poultry, steak, or anything egg-based is good.\u201d&nbsp;<\/p>\n\n\n\n<p>Sometimes, you can also choose a half-sandwich with a smaller soup or salad. \u201cEat the sandwich first, because it has the highest amount of protein, and then move on to your other choice,\u201d London says.&nbsp;<\/p>\n\n\n\n<p>That way, if you fill up quickly, you\u2019ve gotten the nutrients you need most. Steer clear of fatty soups like broccoli-cheddar, and skip the bread bowl.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Breakfast spots<\/h2>\n\n\n\n<p>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: \u201cIt can nauseate you because it\u2019s such a high-fat choice, and you\u2019re not getting as much protein as in the eggs or sausage,\u201d Gomer says.&nbsp;<\/p>\n\n\n\n<p>Oh, but the tempting smell of those pancakes! A smart strategy: \u201cJust ask for one to taste, for the fun of it,\u201d Gomer advises.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Italian places <\/h2>\n\n\n\n<p>Though Italian food can be indulgent, you can definitely find healthy options. \u201cIf you\u2019re getting a slice of pizza, meatballs and some veggies would be awesome toppings,\u201d Gomer says. Opt for a thin-crust over a thick-crust slice, and if you need something else, add a side salad.&nbsp;<\/p>\n\n\n\n<p>Another idea is to just go with meat: \u201cSometimes there\u2019s a meatball appetizer, which is a great go-to,\u201d Gomer says. And you can often find entr\u00e9e salads packed with veggies and topped with grilled chicken\u2014add a sprinkle of parm for a salty treat.<\/p>\n\n\n\n<p>If you think a weight loss medication like GLP-1 might be right for you, <a href=\"https:\/\/www.reflexmd.com\/?question=gender\">take our short quiz<\/a> to see if you qualify.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We found the healthiest bites at quick-meal restaurants. Go ahead, stop anywhere on this list. There\u2019s plenty on the menu that will help you stay on track.<\/p>\n","protected":false},"author":6,"featured_media":962,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[10],"tags":[82,104,54],"class_list":["post-960","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","tag-fast-casual-restaurants","tag-glp-1","tag-healthy-foods"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Healthiest Fast-Casual Restaurant Options for Weight Management | ReflexMD<\/title>\n<meta name=\"description\" content=\"We found the healthiest fast casual meals, so you can keep your weight 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