Your Ultimate Weight Watchers Fast Food Guide: Smart Choices for On-the-Go Meals
Navigating the world of fast food while adhering to a Weight Watchers plan can often feel like a daunting task. These convenient eateries aren’t typically associated with healthy eating or weight loss goals, leading many to believe they must be entirely avoided. However, life is unpredictable, and sometimes, a drive-through meal is simply unavoidable, or even just a welcome convenience. The good news is that you don’t have to completely derail your progress. With the right knowledge and a strategic approach, you can still enjoy fast food while staying on track with your Weight Watchers points. This comprehensive guide will equip you with the essential information to make smart, low-point choices at popular fast-food chains, ensuring that spontaneity doesn’t compromise your health and wellness journey.
General Tips for Making Smart Fast Food Choices on Weight Watchers
Before diving into specific restaurant recommendations, it’s helpful to understand some overarching strategies that apply across most fast-food establishments. These principles can empower you to make informed decisions even when a particular item isn’t explicitly listed in a guide.
- Opt for Grilled Over Fried: This is perhaps the golden rule for healthy fast-food choices. Grilled chicken, for example, is almost always a significantly lower-point option compared to its fried counterpart, saving you a substantial number of points and reducing unhealthy fats.
- Embrace Salads (Carefully): Salads can be excellent low-point meals, but beware of hidden point traps. Creamy dressings, crispy toppings (like croutons or fried onions), and high-fat cheeses can quickly turn a healthy salad into a point-heavy indulgence. Always ask for dressing on the side and use it sparingly, choosing lighter vinaigrettes when possible.
- Choose Smaller Portions: Whether it’s a burger, fries, or a side dish, opting for the smallest size available can significantly reduce your point expenditure without completely sacrificing the experience. Sometimes, a “junior” size is all you need to satisfy a craving.
- Skip Sugary Drinks: Soda, sweet tea, and milkshakes are often loaded with empty calories and sugar, contributing a large number of points with little nutritional value. Stick to water, diet soda, unsweetened iced tea, or black coffee to save points for your meal.
- Be Mindful of Condiments: Sauces, dips, and spreads can add surprising amounts of points. A single packet of ranch or mayonnaise can sometimes be more points than you anticipate. Ask for condiments on the side and use them sparingly, or choose lower-point alternatives like mustard or hot sauce.
- Prioritize Protein and Fiber: Meals rich in protein and fiber will keep you feeling fuller for longer, helping to prevent overeating later. Look for lean proteins like grilled chicken or lean beef, and incorporate vegetables or beans when available.
- Check Ahead: Many fast-food chains provide nutritional information online or through their mobile apps. Take a moment to check the Weight Watchers points for specific items before you even leave your house. This foresight allows you to plan your meal and points for the day effectively.
McDonald’s Weight Watchers Points
McDonald’s, a quintessential fast-food giant, surprisingly offers several viable options for those on Weight Watchers. It’s all about making smart swaps and knowing what to pick from their extensive menu.
For breakfast, you have some truly low-point choices. Two scrambled eggs, a protein-packed start, will cost you an impressive 0 points. If you need a little more substance, an order of hash browns is only 4 points. Combining the two gives you a satisfying, budget-friendly breakfast for just 4 points. For a more classic grab-and-go option, the beloved Egg McMuffin is 8 points, offering a good balance of protein and convenience. Pair it with hash browns for a more substantial meal totaling 12 points.
When it comes to lunch or dinner, the grilled chicken options are your best friend. A 6-piece McNuggets with a small order of fries comes in at 14 points, which can be manageable depending on your daily allowance. However, for a meal with more volume and nutritional value, the Southwest Salad with grilled chicken (creamy dressing included) is a fantastic choice at only 7 points. This salad is packed with flavor and freshness, making it an ideal healthy lunch on the go that won’t deplete your point budget.
Best Order For the Value of Your Points:
Southwest Salad, Grilled Chicken with Creamy Dressing. 7 WW points. This option provides significant volume and protein for a low point cost.
What to Avoid at McDonald’s:
The Big Mac Combo Meal. 40 WW points. This combo is a major point drain due to its large portion size, high-calorie burger, and substantial fries and drink.
Wendy’s Weight Watchers Points
Wendy’s stands out with its diverse menu, offering everything from hearty chili to fresh salads and classic burgers, making it relatively easy to find options that align with your healthy eating goals.
If you’re craving something warm, hearty, and packed with protein, Wendy’s chili is an excellent choice. A small chili is just 5 points, providing a satisfying and filling meal. Its low point value also makes it a great candidate for combining with a full-size salad, such as the Strawberry Mango Chicken Salad (10 points), for a robust and balanced meal without going overboard on points.
For those burger cravings, the Jr. Hamburger is a smarter pick. Paired with a small order of fries, this meal totals 16 points. It offers that classic burger and fries experience without the excessive points of larger combo meals. Another solid choice is the Wendy’s Crispy Chicken Sandwich at only 11 points. To make it a more complete and lighter meal, combine it with a side salad (8 points, including croutons and ranch). Even with these additions, you’ll still comfortably stay under the 20-point mark for your meal.
Best Order For the Value of Your Points:
Small Chili. 5 WW points. This is a protein-rich, satisfying option. OR
Full-Size Strawberry Mango Chicken Salad. 10 WW points. A refreshing and filling salad option.
What to Avoid at Wendy’s:
The Baconator. 35 WW points. This burger is loaded with multiple patties, bacon, and cheese, making it extremely high in points.
Taco Bell Weight Watchers Points
Taco Bell is renowned for its affordability and speed, not necessarily its health-conscious menu. However, with a few strategic choices, you can still indulge in your Taco Bell favorites without blowing your Weight Watchers budget. The key is to focus on grilled chicken options and lighter taco varieties.
One of the best values for your points is the Soft Taco with Chicken, coming in at a mere 4 points. This allows for flexibility; you could enjoy three of these flavorful soft tacos and still stay under 15 points for a satisfying lunch. This is a great way to feel like you’re getting a substantial meal for very few points.
If you’re a fan of taco salads and looking for a larger, more filling option, the Fiesta Taco Salad with grilled chicken is a surprisingly good choice at 16 points. While it uses more points than the soft tacos, it offers a generous portion with vegetables and protein, making it a complete meal that will keep you full. Just be mindful of additional sauces or high-point toppings.
Best Order For the Value of Your Points:
Soft Taco with Chicken. 4 WW points. An incredibly low-point option that allows for multiple servings.
What to Avoid at Taco Bell:
Fiesta Taco Salad Nachos. 40 WW points. Despite the “Fiesta Taco Salad” name, adding nachos dramatically increases the points due to the fried chips and additional toppings.
Craving healthier Taco Bell? Check out this Copycat Spicy Potato Soft Taco.
Sonic Weight Watchers Points
Sonic Drive-In offers a unique and fun fast-food experience, and with a little planning, it can also be a destination for low-point Weight Watchers meals. The trick here is to combine carefully selected items to create a balanced and enjoyable meal.
For a satisfying lunch that won’t break your point bank, consider a combo of three crispy chicken tenders (6 points), mini tots (4 points), and a refreshing diet cherry limeade (1 point). This entire meal comes out to a total of 11 points, offering a good balance of flavors and textures. Remember to be cautious with condiments; a small side of ranch sauce, for instance, will add 4 points to your meal.
Sonic is also a great spot for a quick, low-point snack. Their soft pretzel, a tasty treat, is only 8 points, making it a perfect afternoon pick-me-up. Another excellent lunch option is the Grilled Chicken Caesar Salad, which is a solid 10 points and provides a good amount of protein and greens. For those who prefer classic comfort food, the combination of 3 Crispy Tenders and Mini Tots also totals 10 points.
Best Order For the Value of Your Points:
Grilled Chicken Caesar Salad. 10 WW points. A lighter, protein-rich meal. OR
3 Crispy Tenders, Mini Tots. 10 WW points. A more indulgent yet manageable choice.
What to Avoid at Sonic:
Sonic Double Patty Melt. 41 WW points. This high-calorie, high-fat burger is one of Sonic’s most point-heavy items.
Whataburger Weight Watchers Points
For fans of Texas-based Whataburger, managing your Weight Watchers points requires a focused approach on smaller portions and grilled options. While it’s easy to overdo it, smart choices can lead to a satisfying meal within your budget.
To keep your points low, stick to the Whataburger Jr., which is 9 points. Interestingly, this smaller burger is actually fewer points than the Whataburger Grilled Chicken Sandwich, which comes in at 11 points, highlighting that “grilled” doesn’t always automatically mean “lowest points.” When it comes to sides, their onion rings are a slightly better choice at 9 points compared to the fries, which are a higher 13 points.
A well-balanced combo that will keep you under the 20-point mark is the Buffalo Ranch Grilled Chicken Salad (11 points) paired with hash brown sticks (6 points). This combination offers a mix of fresh greens and a touch of comfort food without excessive points. The Whataburger Jr. with hash brown sticks also makes a decent combo at 15 points, providing a classic burger and side experience.
Best Order For the Value of Your Points:
Whataburger Jr., Hash Brown Sticks. 15 WW points. A classic combo for a reasonable point total.
What to Avoid at Whataburger:
Patty Melt Meal. 67 WW points. This meal, with its rich patty melt, fries, and drink, is one of the highest point options on the menu.
Craving healthier Whataburger? Check out this copycat Patty Melt.
Burger King Weight Watchers Points
At Burger King, simplicity is your best friend when trying to adhere to your Weight Watchers points. Focusing on basic items and avoiding supersized meals will help you stay on track.
For a classic fast-food experience, a small order of French fries paired with a hamburger will total 18 points. This is a reasonable choice if you’re craving that traditional combo. If you have a few more points to spare, a medium French fries and a bacon cheeseburger will set you back 23 points. While higher, it might fit into your daily allowance if you plan your other meals accordingly.
However, if you’re looking to maximize volume and minimize points, a salad is almost always a smarter option. The Bacon Cheddar Ranch Grilled Chicken Salad with dressing is an excellent choice at 14 points. This salad offers a good source of protein and vegetables, making it a filling and satisfying meal without the heavy point cost of burgers and fries. Opt for dressing on the side to control your intake even further.
Best Order For the Value of Your Points:
Bacon Cheddar Ranch Grilled Chicken Salad. 14 WW points. A flavorful and protein-rich salad option.
What to Avoid at Burger King:
Texas Double Whopper. 68 WW points. This massive burger, loaded with multiple patties, bacon, and cheese, is one of the highest point items available and should be avoided.
Hardee’s Weight Watchers Points
Hardee’s, known for its hearty breakfast and burger options, can be a tricky place for Weight Watchers members. Some items are deceptively high in points, so vigilance is key. It’s crucial to be aware of the “sneaky” high-point items while also knowing the healthier alternatives.
For example, a single small sausage biscuit at Hardee’s will cost you a whopping 24 points, highlighting the need to choose wisely. However, they do offer several items that work well for keeping points low. The hand-breaded chicken tenders are a surprisingly good option at only 7 points, offering a lean protein choice. A small hamburger is also a decent pick at 9 points.
For breakfast, skip the high-point Breakfast Platter with Sausage (34 points). Instead, opt for the Frisco Breakfast Sandwich, which is 12 points, and pair it with a side of hash rounds, coming in at 11 points. This combination offers a more manageable breakfast at a total of 23 points, allowing you to enjoy a substantial morning meal without excessive guilt. For lunch, a combination of hand-breaded chicken tenders and a small order of fries totals 16 points.
Best Order For the Value of Your Points:
Hand Breaded Chicken Tenders, Small Fries. 16 WW points. A classic fried chicken meal that’s relatively low in points.
What to Avoid at Hardee’s:
Breakfast Platter with Sausage. 34 WW points. This platter is very high in points due to multiple fatty items and large portions.
Chick-Fil-A Weight Watchers Points
Chick-Fil-A often receives praise for its customer service and quality, and it also stands out for offering more genuinely healthy options than many other fast-food chains, making it a top choice for Weight Watchers members.
For breakfast, the Egg White Grill is a fantastic choice at only 7 points, offering a delicious and protein-rich start to your day. If you’re looking for an incredibly low-point protein boost, the Chick-fil-A grilled chicken nuggets are an impressive 0 points! This makes them an extremely versatile base for a meal. Pair these 0-point nuggets with a small waffle fry (10 points), and you have a satisfying 10-point meal. Another breakfast option is combining chicken minis with hash browns, which totals 19 points.
For lunch or dinner, the regular Chick-fil-A Chicken Sandwich is a manageable 13 points. To make it a more balanced and guilt-free meal, pair it with a side salad or a fruit cup, both of which are very low in points. This allows you to enjoy a “regular” fast-food meal without derailing your daily point allowance. The emphasis on grilled options and fresh sides truly makes Chick-fil-A a standout.
Best Order For the Value of Your Points:
Grilled Chicken Nuggets, Small Fries. 10 WW points. A surprisingly satisfying and low-point combination.
What to Avoid at Chick-Fil-A:
Chick-fil-A Sauce! 6 WW points per packet. While delicious, these sauces can quickly add up, so use sparingly or opt for lower-point alternatives.
Popeyes Weight Watchers Points
Popeyes might not immediately come to mind as a Weight Watchers-friendly fast-food spot, given its focus on fried chicken. However, they’ve introduced some excellent options that can keep you firmly on track, proving that even at Popeyes, smart choices are possible.
The star of the show for Weight Watchers members is the 5 Blackened Handcrafted Tenders, which are an incredible 3 points. These tenders are grilled, not fried, making them an exceptional lean protein source. To build a complete and filling meal, you can add a side of red beans and rice, which will only cost you 5 points. You even have room to include a side of cole slaw for another 5 points. This entire generous meal — 5 blackened tenders, red beans and rice, and cole slaw — totals a remarkable 13 points! This is a fantastic value for a large, flavorful meal.
If you’re craving something a bit more indulgent but still want to stay within reason, popcorn shrimp is 13 points, and Cajun fries are 9 points. While higher, these can still fit into a planned day, especially if you manage your other meals carefully.
Best Order For the Value of Your Points:
Blackened Handcrafted Tenders, Red Beans and Rice, Cole Slaw. 13 WW points. This provides a huge, flavorful meal for very few points.
What to Avoid at Popeyes:
Homestyle Mac and Cheese. 40 WW points. This side dish is surprisingly high in points and can quickly derail your daily allowance.
Arby’s Weight Watchers Points
Arby’s, known for its roast beef sandwiches and curly fries, also offers several low-point choices that can fit into a Weight Watchers plan. The key here is to focus on their leaner protein options and control portion sizes.
Both the Jr. Deluxe Sandwich (8 points) and the Turkey and Cheese Sandwich (6 points) are excellent low-point entrees, providing satisfying flavor without a high-point cost. If you’re looking for a quick bite or want to build a more substantial meal with multiple smaller items, ordering a few roast beef sliders (5 points each) is a great strategy to keep you full for under 20 points.
For those who love the traditional Arby’s experience, a classic roast beef sandwich is 12 points. Paired with a side of small curly fries, which are 7 points, you can enjoy a full, iconic Arby’s meal for a total of 19 points. This allows you to indulge in their signature items while still being mindful of your point budget.
Best Order For the Value of Your Points:
Turkey and Cheese Sandwich, Small Curly Fries. 13 WW points. A flavorful and relatively light combo.
What to Avoid at Arby’s:
Small order of (4) Mozzarella Sticks. 15 WW points. While a popular side, these fried cheese sticks are surprisingly high in points for their small portion size.
Navigating fast food on Weight Watchers doesn’t have to be a source of stress or guilt. This comprehensive guide demonstrates that with a little knowledge and strategic ordering, you can enjoy the convenience of a quick meal without compromising your health goals. Remember these tips and specific recommendations the next time you’re in a pinch and need a low-point, delicious meal fast. Staying on track, even on the go, is entirely achievable with informed choices!
And if you are looking for some healthy recipes to cook at home, be sure to check out my collection of weight watchers recipes.