McRipped: 6 Foods to Eat at McDonald’s and Stay Lean


When I graduated from college, my first job (believe or not) was at McDonald’s. I took a Marketing Director position, and my favorite perk was FREE FOOD. I ate breakfast and dinner at McDonald’s everyday for close to two years.

I remember when the documentary Super Size Me came out. I looked down at my six-pack and thought, “This is a bunch of crap!” People started suing McDonald’s because they got fat. You’re kidding me?  You have choices. Truth: f you eat a Big Mac everyday, you’re going to get fat. Don’t blame McDonald’s for your own poor eating habits.

When McDonald’s offers healthy choices, no one orders them. No one knows this better than me. I ran the reports for the stores. Two new options came out when I was working there: the Big ‘n’ Tasty and the Grilled Chicken Deluxe. The Big ‘n’ Tasty was loaded with fat, and it went out like hotcakes over lunch in Missouri. Guess how many Grilled Chicken Deluxe sandwiches were ordered? Maybe one or two. You can get ripped eating at McDonald’s, and here are 6 Foods to Eat at McDonald’s and Stay Lean.

1.  Grilled Chicken:

Not the Deluxe sandwich, but the chicken breast itself.  Most people don’t know you can order an extra breast for $1 (sometimes $2). You can do this with the salads, too. I used to order three breasts. Just tell them, “Meat only.” If I’m on the road, and fast food is all I can find, I instruct the cashier that all I want is three breasts and no sandwich.  It’s usually about $3, which is cheaper than the actual sandwich.

2.  Oatmeal:

Ask for plain oatmeal, no syrups or sugars, and have any toppings put on the side. People say McDonald’s is poor quality, but guess what?  A supplier in California supplies oatmeal to McDonald’s AND Starbucks.  McDonald’s buys from locally by the way, so even though it’s a franchise, there can be regional differences.

3.  Salads:

Just like the Grilled Chicken Sandwiches, you can also request an extra breast on your salad. I like to get the Southwestern Chicken Salad. Request no cheese, ask for the vinegarette dressing, and you’re good to go.

4.  Iced Coffee:

From a convenience and price perspective, McDonald’s is a one-stop shop. I’ve forgotten a pre-workout or just needed a pick-me-up before the gym. An iced coffee is quick and easy. I always have to ask them to cut back big-time on the cream, but if you’re adding flavor syrup, they have a sugar-free vanilla option.

5.  Chipotle BBQ Snack Wrap:

With only 250 calories, 16 grams of protein, and 8 grams a fat, a snack wrap is a better choice than a candy bar if you’re stuck in a bind.

6.  Fruit and Yogurt Parfait:

Alright, I get it, a dessert may be a stretch to put on the list.  It’s still a pretty healthy option, though.  Less than 300 calories. If you’re in a bind for breakfast, the simple Egg McMuffin or a parfait will do.

There you have it. Six menu items that are better choices. Since my employment with McDonald’s, I haven’t frequented the restaurant as much as I used to. If you’re getting ready for a competition, I wouldn’t recommend any fast food restaurant, but I will defend McDonald’s against any person who claims the restaurant hypnotized them into getting fat.

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6 Responses to McRipped: 6 Foods to Eat at McDonald’s and Stay Lean

  1. Cara Greninger October 2, 2013 at 10:47 am #

    I’m lovin’ it!!

  2. Chad Thomas Johnston October 9, 2013 at 5:07 pm #

    These abs may contain peanuts!

  3. Brock McLaughlin November 11, 2013 at 5:38 am #

    Solid list. Thanks for this! I’ll be adding this to my notes

  4. Dan November 13, 2013 at 6:25 am #

    Dang it Junior Chicken you have failed me!

  5. thatonenigger July 17, 2014 at 7:57 am #

    like it!

  6. James November 1, 2015 at 2:22 am #

    Too bad in China McDonald’s doesn’t work like that.

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