Happy Summer everybody! It has been awhile since I’ve gotten to post, but things have been a little crazy in Lueckemeyer land. Working with lots of awesome clients, having fun teaching classes, and attended the Today’s Dietitian 2018 Spring Symposium in Austin, where I learned a lot! So many plans for Food 4 Success, LLC to bring MORE credible nutrition advice to answer your burning nutrition questions.

So one thing I know about this summer, is that it is hot. And if you are like me, you want to embrace the beach, the pool, go on vacation, and relax a bit. If you have kids, you can forget that last part. But still, you are probably traveling, and maybe going off your normal routine. This probably means you have to eat on the road, or grab something quick. And that’s OK sometimes. Heck, my family hits up Whataburger often when we travel, and we enjoy it as a treat without the guilt. (For those of you poor, deprived souls that do not live in Texas, Whataburger is pretty much the king of all burger land.)

Getting to the point…I have made a list of Fast Food Best Bets to help you out this summer. But, please hear me. These are not by any means examples of sterling nutrition. Many of these choices still have higher levels of sodium and fat than most healthful home cooked meals, because well, that is just the way most fast food chain food is. These are better-than-the-rest-of-the-menu bets. Please don’t tell your friends that Elissa the dietitian said I could eat all the Whopper Juniors I wanted because they are healthy….mmm K?

Keep this list handy on you while you are on the road to help you make better choices and stay on track.


Fruit and Maple Oatmeal (watch dried fruit serving for added carbohydrates)
Premium Grilled Chicken Classic Sandwich, with fruit and walnuts.
Southwest Salad with Grilled Chicken (choose lime juice or balsamic vinaigrette for dressing)
Fruit-N-Yogurt Parfait
Honey Mustard Grilled Chicken Snack Wrap
Asian Salad with Grilled Chicken
Egg McMuffin


Western Egg White and Cheese Muffin Melt
Egg White Sandwich (ask for egg whites on their Egg and Cheese Sandwich, ask for English muffin, and add tomato, spinach, peppers, avocado)
6 inch Turkey sub on 9 grain wheat bread – load with veggies and use mustard instead of mayo.


Grilled chicken drumsticks, green beans, and mashed potatoes. Use gravy sparingly.
Honey BBQ KFC Snacker with side of Green Beans

Burger King:

Whopper Jr. loaded with lettuce and tomato, with side salad. Choose low-fat dressings.
Tendergrill Chicken Sandwich (hold mayo)
4 piece chicken nuggets with side salad/fruit


Large cup of chili and side salad or cup of fruit.
Garden Sensation Salads with a light dressing (Balsamic Vinaigrette, Fat-free French, or Light Classic Ranch)
Jr. Hamburger (opt mandarin oranges, a plain baked potato, or a small chili in place of French fries)

Taco Bell:

Fresco Soft or Crunchy Taco, chicken or steak
Breakfast Grilled Taco – Egg and Cheese
Crunchy Taco


Protein Artisan Snack Plate – Great for breakfast
Spinach and Feta Breakfast Wrap
Turkey and Swiss Sandwich

For Texans – Whataburger:

Egg Sandwich
Breakfast on a Bun (less calories than biscuit sandwiches. Bacon has less sodium than sausage)
Apple & Cranberry Grilled Chicken Salad
Garden Salad with Grilled Chicken
Whatacatch Sandwich
Whatachick’n Sandwich
Grilled Chicken Sandwich
Whataburger Junior with Apple Slices
*can opt for whole grain buns

And last but not least, don’t let guilt get in the way of your summer fun. If you are enjoying a trip to the beach and you really want to enjoy a juicy burger while feeding the seagulls some french fries – do it. Just be mindful when you do. If you haven’t heard about mindful eating, this is something more I am excited to share with you in my upcoming posts.

Want this on a printable list to take with you on the road? Click here!

Until next time!