Let’s face it in a perfect eating healthy world we would not eat out. But life happens and sometimes we just have to make this choice. But you can still make good choices even eating out. One of the best ways to make good choices is to watch your calories.

One way I combated eating out was by creating Restaurant Rescue 3×5 cards. I chose restaurants that I had near my house, near my work, and that my husband and kids just like. I then created a 3×5 card that had a few different menu options that would keep me within my calorie budget for my meals. I keep these cards in my purse for eating our emergencies.


McDonald’s is on almost every corner and when you are in a hurry or need to eat you know you can find one near by. But let’s prepare you to make good choices when you are faced to eat there.

If you want you can read the full list of nutritional facts for McDonald’s. But that can be a bit overwhelming. Here are four breakfast, five meals, and 3 snack options I have created.

4 Breakfasts 300 Calories or Less

  • Egg McMuffin (300 cal)
  • Apple Walnut Oatmeal without Brown Sugar (260 cal)
  • Sausage Burrito (300 cal)
  • Fruit & Yogurt Parfait (160 cal)

5 Meals 375 Calories or Less

  • Hamburger Happy Meal (365 cal) – Hamburger (250 cal), Apple Slices (15 cal), Kid Fries (100 cal), Water or Diet Soda (0 cal)
  • Premium Bacon Ranch Salad with Grilled Chicken with Low Fat Italian Dressing (290 cal) – Salad (230 cal), Dressing (60 cal)
  • Premium Grilled Chicken Ranch BLT Sandwich No Bun with a Low Fat Ice Cream Cone (230 cal) – Sandwich (180 cal), Ice Cream Cone (150 cal)
  • Big N Tasty No Bun, Side Salad with Low Fat Balsamic Dressing (320 cal) – Big N Tasty w/no bun(290 cal), Side Salad (20 cal), Dressing (30 cal)
  • Chipotle BBQ Snack Wrap Side Salad with Low Fat Italian Dressing (330 cal) – Wrap (250 cal), Side Salad (20 cal), Dressing (60 cal)

5 Quick Snack Options 160 Calories or Less

  • Fruit & Yogurt Parfait (160 cal)
  • Side Salad with Low Fat Balsamic Dressing (50 cal)
  • Medium Latte with Sugar Free Vanilla Syrup (160 cal)

Download Your Restaurant Rescue Cards

Now you have some good options for when you are faced with eating out at McDonald’s. Being prepared means that you will be less likely to overindulge and stay within your diet. Want to be more prepared? Print these 3×5 cards that I have prepared for you to have available when you have an eating out emergency:

[box type=”download” style=”rounded”]DOWNLOAD: Restaurant Rescue Cards: McDonalds[/box]

Stay Tuned …

Want more cards? Well you are in luck! I will be doing a full series on different restaurants. Make sure and subscribe to Pepper Scraps for the upcoming Restaurant Rescue posts. Or better yet get the posts right in your email.

What’s your favorite restaurant?

Written by

Pepper Ferguson

Hi I'm Pepper. My family and I are sharing pieces of our lives.
We hope to inspire you by showing that even small changes can make the biggest differences in your life. You don't have to go to extremes to become healthy. Just do it one habit, one meal, one walk, and one hug at a time.

Let's work together one piece at a time making better habits, eating healthier, getting moving, and most of all loving our families.

More about Pepper >>