OUR ALTERNATIVE MENU

Fast food meals and snacks can be replaced with healthier alternatives:




1. Meal Swaps


Fast Food Burgers → Homemade Burgers

• Alternative: Turkey or veggie burger patty on a whole-grain bun with lettuce, tomato, avocado, and a light sauce. Pair with baked sweet potato fries.

• Quick Tip: Use pre-made patties and frozen sweet potato fries to save time.


Fried Chicken Sandwich → Grilled Chicken Wrap

• Alternative: Grilled chicken breast in a whole-grain wrap with spinach, cucumber, tomato, and a Greek yogurt-based ranch dressing.

• Quick Tip: Use rotisserie chicken as a shortcut.


Pizza → Flatbread Pizza

• Alternative: Whole-wheat pita or naan topped with marinara, shredded mozzarella, turkey pepperoni, and veggies. Bake for 10 minutes.

• Quick Tip: Use pre-chopped toppings and low-sodium sauces.


Tacos → Lettuce Wrap Tacos

• Alternative: Lean ground turkey or black beans with taco seasoning, served in large lettuce leaves instead of tortillas. Add avocado and salsa.

• Quick Tip: Pre-cooked taco meat or beans can make this meal faster.


Pasta Alfredo → Zucchini Noodles or Protein Pasta

• Alternative: Protein-based pasta (like chickpea or lentil pasta) with olive oil, garlic, shrimp, or grilled chicken and broccoli.

• Quick Tip: Store-bought zucchini noodles save time.


2. Snack Swaps


Potato Chips → Veggie Chips or Popcorn

• Alternative: Air-popped popcorn with a sprinkle of nutritional yeast or olive oil and spices.

• Quick Tip: Buy pre-made air-popped popcorn without heavy butter.


Candy Bars → Dark Chocolate and Nuts

• Alternative: A square or two of 70%+ dark chocolate with almonds or cashews for a sweet and filling combo.


Ice Cream → Greek Yogurt with Fruit

• Alternative: Frozen Greek yogurt with berries, a drizzle of honey, and granola.

• Quick Tip: Try pre-portioned Greek yogurt pops.


Fast Food Milkshakes → Smoothies

• Alternative: Blend frozen banana, spinach, peanut butter, and almond milk for a creamy smoothie.

• Quick Tip: Use frozen smoothie packs for convenience.


Fast Food Fries → Baked Carrot or Zucchini Fries

• Alternative: Carrot sticks or zucchini tossed in olive oil, paprika, and a bit of salt, baked until crispy.

• Quick Tip: Pre-sliced veggies make prep easier.


Cookies → Energy Bites

• Alternative: No-bake energy bites made with oats, peanut butter, honey, and dark chocolate chips.

• Quick Tip: Prepare a batch for the week and keep them in the fridge.


3. On-the-Go Healthy Choices


If you don’t want to prepare food, look for these when out:

• Grilled chicken or veggie wraps.

• Protein boxes (found at grocery stores).

• Pre-cut fruit and hummus snack packs.

• Salads with grilled protein and vinaigrette dressing.

• Low-sugar protein bars (like RXBar or KIND).

• Low-fat deli sandwiches with whole-grain bread.