Welcome to the Fast Food Survival Guide for
those on the Weight Watcher Smart Points program.
One day a week my husband brings me lunch at work and we sit and eat our lunch together. Isn’t that romantic!? 😉 It’s a built-in “date night”. We started doing this over a year ago because we wanted more time just the two of us and our places of work are about two miles away from each other so it was an easy way to squeeze in a “date” each week. He usually texts me first to ask what I want him to bring me. I used to use that question as an opportunity to eat whatever I wanted. “Hmmm… well… since you asked…and since we have a coupon…” and then I would suggest something unhealthy.
The nice thing about Weight Watchers is that it helps you to develop some awareness of what is smart to eat and what isn’t. I used to think I had a pretty good gauge for what was healthy and what wasn’t, but then when I would look things up on the app and I was surprised at what I would find! I know that fish is healthy, and I know that fried chicken is bad, but what about fried fish?
Would it surprise you if I told you that you can eat 12 ounces of Orca Bay cod fillets (pictured below) for just 2 Weight Watcher Smart points!?! That’s a lot of fish for almost nothing!!
Now compare that to the 3 Piece North Atlantic Cod at Culvers (pictured below) which is 59 Weight Watcher Smart Points!!!
Yes, you read that right! The difference between eating 2 points worth or 59!! Don’t get me wrong, I love me some fried fish, but WOW! I did not know the difference would be so extreme! That is where tracking, and looking things up, works in our favor. It bring awareness to these kinds of things. Maybe the cod fish isn’t worth a day and a half’s worth of points?
I have been creating lists for myself to make sticking to my WW plan easier, and then sharing them on here. I have shared my “Smart snacks with smart points” list and my “Smart Desserts with Smart Points” list. Today I want to share my “Smart Fast Food with Weight Watcher Smart Points” list!
This is not a full list. I simply went through the long list of MANY food options at each food place and shared a few of the options that are less than 10 Weight Watcher Smart Points.
I’ll tell you how I am going to make this work for me. Next time my husband texts me, asking what I want for lunch, I am going to refer to this list, rather than taking ten minutes to scroll through every option on the app. The nice thing about this list is that you aren’t having to weed through all the bad ideas to find the good ones. Make the right choice before you have to make the choice! It’s so much easier that way. I actually gave him some of the things on this list to make it easier on him. The other day he showed up with chicken noodle soup from Culver’s, just 3 WW SP! This was perfect! I didn’t have to take the mental energy to consider if a cheeseburger and fries would taste better or not… because you can all probably guess what my answer to that would be!
At the bottom of each list I will share one food option to steer away from because it is ridiculously high in Smart Points (or maybe in that case we should call them stupid points? 🙂 SP, you decide.) and then I will share two smart lunch ideas that would be less than 10 WW Smart Points for you to consider. I hope this helps you!
Three helpful fast food tips I am learning as I go…
Tip for pop and french fry lovers: This may seem obvious but french fries and pop are lot of points and are pretty much always a bad idea. The problem is I love those things. Do you too? Here is my sneaky tip. Think portion control. Sometimes when I am eating with my husband and he orders fries I eat 3-5 of his, or when he has a shake I take one-two drinks of it. It’s just enough to enjoy it but not so much that is throwing off my whole day/week. As far as french fries go, consider a side salad instead. As far as pop goes, give flavored unsweetened tea a try!
Tip for dressing and sauce lovers: A salad with no dressing is a little harder to swallow for some of us. Consider putting the salad on the fork and dipping the tip of the salad in the dressing rather than dousing the salad in dressing. Make a little go a long way. This, again, comes back to the idea of portion control.
Tip for mayonnaise lovers: Grilled chicken is almost always a good idea. When it doubt order a grilled chicken sandwich… but does a chicken sandwich taste bland without the mayo to you? Consider putting the mayo on, but then scraping it off so there is just a thin layer of it in the sandwich and see if that doesn’t help.
Okay, now onto the list of “Smart Fast Food Choices with Ten or Less Weight Watcher Smart Points”:
Light Italian Dressing (1 SP)
Chopped Side Salad (3 SP)
Jr. Turkey and Cheese Sandwich (6 SP)
Jr. Ham and Cheddar Sandwich (6 SP)
2 Prime-cut Chicken Tenders (6 SP) or 3 tenders (9 SP)
Jr. Roast Beef Sandwich (7 SP)
Chopped Farmhouse Salad- Roast Turkey (7 SP)
Jr. bacon cheddar melt (8 SP)
Ham and Swiss Croissant (9 SP)
Jr. Chicken Sandwich (9)
Probably stay away from the King’s Hawaiian Roast Beef & Swiss Max Sandwich (25 WW SP)! and the regular Jamocha Oreo Swirl Shake (33 WW SP)!
Consider trying one of these two Arby’s smart point lunch ideas instead:
1. Chopped Farmhouse Roast Turkey Salad with water. (7 WW SP)
2. Jr. ham and cheddar sandwich, chopped side salad with light Italian dressing (10 WW SP)
Whopper Junior w/o mayo (8 SP)
Tender Grill Chicken Sandwich w/o mayo (8 SP)
6 Piece Chicken Nuggets (8 SP)
BBQ salad- Tendergrill- no dressing (8 SP)
Side Garden Salad and avocado ranch dressing (8 SP)
Veggie Burger w/o mayo (9 SP)
Cheeseburger (9 SP)
Ranch Grilled Chicken Wrap (9 SP)
Big Fish Sandwich w/o tarter sauce (10 SP)
Chicken Caesar Garden Fresh Salad Wrap- grilled (10 SP)
Side Caesar Salad and dressing (10 SP)
Probably stay away from the Ultimate Breakfast Platter (52 WW SP)!
Consider trying one of these two Burger King smart point lunch ideas instead:
1. Big Fish Sandwich without tarter sauce and water. (10 WW SP)
2. Tender Grill Chicken Sandwich without mayo and water. (8 WW SP)
Small or Medium Fruit Cup (0)
Light Italian Dressing (1 SP)
8 piece Grilled Nuggets (2 SP)
Side Salad (3 SP)
Medium Hearty Breast of Chicken Soup (4 SP) or large (7 SP)
Greek Yogurt Parfait, no toppings (4 SP)
Grilled Market Salad (5 SP)
8 piece Nuggets (6 SP) or 12 piece (9 SP)
Grilled Chicken Sandwich (8 SP)
Char-grilled Chicken Sandwich (8 SP)
Asian Salad (9 SP)
Grilled Chicken Cool Wrap (9 SP)
Probably stay away from the large Mocha Cookies & Cream Milkshake (43 WW SP)!
Consider trying one of these two Chick-Fil-A smart point lunch ideas instead:
1. Grilled Market Salad, Greek Yogurt Parfait, and water (9 WW SP)
2. 8 piece Grilled Nuggets, side salad with light Italian dressing, and water. (6 WW SP)
Banana (0 SP)
Side Salad (2 SP)
Applesauce (2 SP)
Raspberry Vinaigrette Dressing (3 SP)
Chicken Noodle Soup (3 SP)
Cheesy Chicken Tortilla (5 SP)
Oven Roasted Turkey Noodle (5 SP)
Chicken and Dumpling Soup (8 SP)
Corn Dog (8 SP)
Garden Fresco Salad with Grilled Chicken (8 SP)
Boston Clam Chowder Soup (9 SP)
Grilled Chicken Sandwich (9 SP)
George’s Chili (9 SP)
Cranberry Bacon Bleu Salad with Grilled Chicken (10 SP)
Probably stay away from the 3 Piece North Atlantic Cod (59 WW SP) and the Tall M & M Concrete Mixer (73 WW SP)!
Consider trying one of these two Culver’s smart point lunch ideas instead:
1. Chicken Noodle Soup, Side Salad, and use 1/2 of the raspberry vinaigrette dressing (7 WW SP)
2. Cranberry Bacon Bleu Salad with Grilled Chicken and a banana with water (10 WW SP)
Fat-Free Italian Dressing (1 SP)
Side Chopped Salad, no dressing (3 SP)
Kid’s Ravioli (6 SP)
Kid’s Spaghetti with marinara sauce (7 SP)
Kid’s Spaghetti with meat sauce (8 SP)
Kid’s cheese pizza (9 SP)
Chicken Penne and Peppers (10 SP)
Probably stay away from The Ultimate Sampler (36 WW SP)! and too many garlic breadsticks (5 WW SP each)!
Consider trying one of these two Culver’s smart point lunch ideas instead:
1. Kid’s Ravioli, Side Chopped Salad with fat-free Italian Dressing and water. (10 WW SP)
2. Kid’s Spaghetti with marinara sauce and water. (7 WW SP)
Low fat/low carb Option Slim 4 Turkey Breast Lettuce Wrap (1 SP)
PePe Low Carb Lettuce Wrap (2 SP)
Gourmet Smoked Ham Club Lettuce Wrap (2 SP)
Low fat/Low carb J.J.B.L.T Lettuce Wrap (5 SP)
Club LuLu Lettuce Wrap (5 SP)
Country Club Lettuce Wrap (6 SP)
Billy Club Lettuce Wrap (7 SP)
PePe Sandwich on French Bread w/o cheese (9 SP)
Beach Club Lettuce Wrap (9 SP)
Vito Low Carb Lettuce Wrap (9 SP)
Plain Slim 4 Turkey Breast w/o cheese on French Bread (10 SP)
Plain Slim 1 Ham w/o cheese on French Bread (10 SP)
J.J.B.L.T on French Bread (10 SP)
Probably stay away from the Club Tuna Sandwich on French Bread (30 WW SP)!
Consider trying this Jimmy John’s lunch idea instead:
If you have never tried a lettuce wrap you should. Pick your favorite sub and get it as a lettuce wrap at least once. You might be surprised at how much you like it…and how much it actually tastes the same! 🙂
Side Salad (0 SP)
Apple Slices (0 SP)
Creamy Ranch Sauce (4 SP)
Premium Bacon Ranch Salad w/o chicken (5 SP) or with Grilled Chicken (6 SP)
Premium Southwest Salad w/o chicken (5 SP) or with Grilled Chicken (8 SP)
Grilled Honey Mustard Snack Wrap (7 SP)
Grilled Ranch Snack Wrap (8 SP)
Hamburger (8 SP)
6 piece chicken nuggets (8 SP)
Grilled Chicken Classic Sandwich (9 SP)
Cheeseburger (10 SP)
Probably stay away from the “Big Breakfast with hotcakes and large biscuit” (39 SP)!
Consider trying one of these two McDonald’s smart point lunch ideas instead:
1. Premium Bacon Ranch Salad with Grilled Chicken and 1/2 packet of creamy ranch sauce (8 WW SP)
2. Grilled Honey Mustard Snack Wrap, apple slices and side salad with 1/2 packet of creamy ranch sauce (9 WW SP)
Noodles and Company
Tossed Green Salad with Med (1 SP)
Sauteed Shrimp (1 SP)
Tossed Green Salad with Fat-Free Asian Dressing (2 SP)
Tossed Green Salad with Balsamic Dressing (3 SP)
Side Caesar Salad (4 SP)
Sauteed Marinated Steak (4 SP)
Parmesan Crusted Chicken Breast (5 SP)
Chicken Noodle Soup, small (5 SP)
The Med Salad with Chicken, small (7 SP)
Chinese Chicken Chop Salad, small (8 SP)
The Med Sandwich (9 SP)
Buff Tuscan Fresca (9 SP)
Japanese Pan Noodles, small (10 SP)
Bangkok Curry, small (10 SP)
Buff Japanese Pan (10 SP)
Probably stay away from the Barbecue Pork Mac (44 WW SP)!
Consider trying one of these two Noodles and Company smart point lunch ideas instead:
1. A small med salad with chicken and water. (7 WW SP)
2. Small Chicken Noodles Soup, tossed green salad with med, and water (6 WW SP)
Apple (0 SP)
Low fat chicken tortilla soup (3 SP)
Low fat garden veggie w/ pesto soup, cup (3 SP)
Smoked turkey breast on country bread (5 SP)
Low fat veggie black bean soup, cup (5 SP)
Organic Tomato Bisque (5 SP)
Roasted turkey and avocado BLT on sourdough, half sandwich (6 SP)
Asian sesame chicken, half salad (6 SP)
Chicken Caesar, half salad (6 SP)
Greek, half salad (6 SP) or w/ chicken (7 SP)
Thai chicken, half salad (7 SP)
Classic Full Salad (7 SP) or w/ chicken (8 SP)
Smoked ham and Swiss on rye, half sandwich (8 SP)
Cup of broccoli cheddar soup (8 SP)
Cream of chicken & wild rice soup, cup (8 SP)
Fuji apple with chicken, half salad (9 SP)
Chicken club w/ avocado, half salad (9 SP)
Mediterranean veggie on XL Tomato Basil, half sandwich (9 SP)
Thai chicken flatbread sandwich (10 SP)
Probably stay away from the Italian combo on Ciabatta, whole sandwich (29 SP) and the carrot cake with walnuts (29 SP)!
Consider trying one of these two Panera Bread smart point lunch ideas instead:
1. Smoked turkey breast on country bread and a cup of low fat garden veggie w/ pesto soup w/ water (8 SP)
2. Greek half salad with chicken with an apple and water (7 SP)
First of all let’s address the endless steak fries that Red Robin is known for. They are delicious, but having a big basket of fries on your table that can be refilled as many times as you want is just asking for trouble. According to the Red Robin website they will now let you substitute their endless steak fries with Steamed Broccoli (0 SP), Coleslaw (3 SP per serving), or Side Salad (3 SP per serving, w/o dressing).
One more thing you might find helpful is Red Robin’s Customizer Hub on their website where you can add and take away ingredients from any foods on their menu and see what the nutrition facts are with/without the ingredient. Check it out here and customize your order to the number of calories you are shooting for. Here are a few smart lunch or dinner options with low smart points…
1 piece Chicken Ensenada platter (6 SP)
2 piece Chicken Ensenada platter (8 SP)
Vegan Boca Burger (11 SP)
Simply Grilled Chicken Burger, no margarine (9 SP)
Chicken Tortilla Soup – Bowl (10 SP)
Avo-Cobb-O Salad, with no hard-boiled egg (10 SP)
Chili – Cup (6 SP)
Caesar Side Salad (10 SP)
Probably stay away from the towering onion rings (77 SP) and the Riblet and Mac n’ Cheese Combo (74 SP)!
Consider trying one of these two Red Robin smart point lunch ideas instead:
1. 2 piece Chicken Ensenada platter (8 SP) and water (this is my favorite)
2. Avo-Cobb-O Salad, with no hard-boiled egg (10 SP) and water
Apple slices (0 SP)
Hot chili (2 SP)
Slaw (2 SP)
Apple slices with fat-free caramel dip (5 SP)
2 piece chicken strips (5 SP) or 3 piece (8 SP)
Grilled chicken Salad (7 SP)
Probably stay away from the Large Peanut Butter Fudge Malt (96 WW SP)
Consider trying one of these two Sonic Smart Point lunch ideas:
1. Grilled chicken salad and water (7 WW SP)
2. Hot chili, cole slaw, and apple slices with water (4 WW SP)
Black Beans (2 SP)
Mexican rice (3 SP)
Cilantro Rice (3 SP)
Fresco Chicken Soft taco (4 SP)
Fresco Grilled Steak Soft Taco (4 SP)
Fresco Soft Taco w/ shredded chicken (4 SP)
Black Beans and Rice (5 SP)
Shredded Chicken Mini Quesadilla (5 SP)
Pintos and Cheese (6 SP)
Chipotle Ranch Chicken Loaded Griller (8 SP)
Probably stay away from the XXL Steak Nachos (35 WW SP)!
Consider trying one of these two Taco Bell smart point lunch ideas instead:
1. 1 Fresco Chicken soft Taco with Black Beans (6 WW SP)
2. 2 Fresco Grilled Steak Soft Tacos (8 WW SP)
Cod Fillet, no bun (5 SP)
Rich and Meaty Chili, small (5 SP) or large (7 SP)
Strawberry Fields Chicken Salad, half size (5 SP) or full size (10 SP)
Jr. Hamburger (7 SP)
1/4 lb. Hamburger Patty (7 SP)
Grilled Chicken Go Warp (7 SP)
Asian Cashew Chicken Salad, half size (7 SP)
Plain Baked Potato, 10 oz. (8 SP)
Caesar Side Salad with Lemon Garlic Caesar Dressing (8 SP)
Jr. Cheeseburger (9 SP)
Artisan sandwich with Egg and Cheese (9 SP)
Ultimate Chicken Grill Sandwich (8 SP)
Probably stay away from the 3/4 lb. Triple with Cheese (36) or a Large Caramel Frosty Shake (44 SP)!
Consider trying one of these two Wendy’s Smart Point lunch ideas:
1. Small rich and meaty chili, and a half size strawberry fields chicken salad with water. (10 SP)
2. Ultimate Chicken Grill sandwich with water (8 SP)
UPDATED PRINTABLE PDF OF THE MPM FAST FOOD SURVIVAL GUIDE.
Click on the picture below to be taken to a PDF of this list that you can print off and carry in your purse or wallet. I have taken out the “Consider trying this” and “Probably stay away from this…” suggestions so it would fit onto two pages, but I have left the main list as it is. Hope this is helpful to you.