It's great that fast food chains have detailed nutritional information for all to reference, but the complete chart is often deliberately buried on websites and can be cumbersome to read. One blogger has compiled a master list of the "best" fast food options from major chains, with their macronutrient values, for our convenience.
Image by Reg Natarajan.
Before the rest of this makes sense, here's a little backstory: This post is based upon a popular weightlifting diet philosophy called "flexible dieting," or If It Fits Your Macros (IIFYM). With IIFYM, you count macronutrients instead of calories or kilojoules. Macros here refer to the macronutrients -- protein, fat, and carbs (plus alcohol and fibre), and the flexibility lies in your food choices: you can eat what you want...as long as they "fit your macros."
The main benefit of counting macros is it frees you from the dichotomous thinking that there are "good" and "bad" foods, yet still gets you the results you want. Of course, some people may take this to mean ice cream and cookies all day, every day, but both calories and nutritional value of food still matter.
Sometimes you can just blow your macros completely (otherwise known as a "cheat meal"), or you can find foods to force them to fit like Food Tetris. For the latter case, it's handy to know which foods are "macro friendly" (that is, diet friendly) when you're out and about. So, Cait, the blogger behind The Macro Experiment, provides this easy-to-reference list (linked below) of all the waistline-friendlier fast food options for when you're in a pinch, or craving something other than your usual.
Being an American guide, not all of the featured menu items are available over here, but you should be able to find a few options for each franchise that operates in Australia. Examples include a 6" Roast Beef sub from Subway, the Grilled Chicken salad from McDonald's and the Whopper Jr (minus the mayo) from Hungry Jack's/Burger King.
The IIFYM Fast Food Restaurant Master List [The Macro Experiment]