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Nutrition
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Key points for following a heart healthy diet are to limit certain nutrients such as saturated fat and sodium, and choosing foods higher in protein and fiber. Ideally, 6% or less of total calories should be from saturated fat (for a 2,000 calorie diet, this is about 13g) and 2300mg sodium daily. The following choices are based on a general guide of:
- Sodium: 800mg or under
- Saturated Fat: 5-8mg or under
Note that the above is based on the assumption of 3 meals/day split fairly evenly. If you are eating more or less than 3 meals daily, these guidelines will be more individualized to you- this is why you will see a couple meals below that fall outside of these guidelines.
If you think of these guidelines as a daily “budget”, you can plan around these meals by planning for other meals/snacks during the day to be lower in sodium and saturated fat to create balance around these choices.
Dunkin Donuts
Breakfast | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Egg & Cheese on English Muffin | 340 | 14g | 15g/5g | 38g/1g | 650mg |
Wake Up Wrap (egg and cheese only) | 180 | 7g | 10g/4g | 14g/0g | 470mg |
-with bacon | 220 | 10g | 13g/5g | 15g/0g | 590mg |
- with turkey sausage | 240 | 11g | 15g/6g | 15g/0g | 680mg |
Starbucks
Breakfast | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Oatmeal (oats only, toppings will be extra calories/fat/protein) | 160 | 5g | 5g/0.5g | 28g/4g | 125mg |
Egg White and Roasted Pepper Egg Bites | 170 | 12g | 8g/5mg | 11g/0g | 470mg |
Kale and Mushroom Egg Bites | 230 | 15g | 14g/9g | 11g/2g | 340mg |
Turkey Bacon, Cheddar, and Egg White on English Muffin | 230 | 17g | 5g/2.5g | 28g/3g | 560mg |
Spinach Feta Egg White Wrap | 290 | 20g | 8g/3.5g | 34g/3g | 840mg |
Bacon, Gouda, and Egg sandwich on English Muffin | 360 | 19g | 18g/7g | 35g/1g | 720mg |
Potato, Cheddar and Chive Bakes | 210 | 12g | 13g/7g | 11g/0g | 420mg |
Lunch/Dinner | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Tomato and Mozzarella on Focaccia | 360 | 15g | 12g/4.5g | 47g/1g | 590mg |
Turkey, Provolone & Pesto on Focaccia | 520 | 32g | 19g/6g | 53g/3g | 1190mg |
- 1/2 sandwich | 260 | 16g | 9.5g/3g | 26.5g/1.5g | 595mg |
Sides | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Popcorn | 150 | 2g | 7g/1g | 18g/3g | 240mg |
Siete Tortilla Chips | 130 | 1g | 7g/1g | 20g/3g | 150mg |
Siete Potato Chips | 210mg | 0g | 10g/1.5g | 27g/2g | 180mg |
Country Archer Turkey Jerky | 70 | 10g | 1g/0g | 5g/0g | 330mg |
McDonald’s
Full nutrition info here (can edit items to modify ingredients as you like!)
Breakfast | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Egg McMuffin | 310 | 17g | 13g/6g | 30g/2g | 770mg |
-Without Canadian Bacon | 290 | 14g | 13g/6g | 29g/2g | 550mg |
Sausage Burrito | 310 | 13g | 17g/7g | 25g/1g | 800mg |
Lunch/Dinner | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Hamburger | 250 | 12g | 9g/3.5g | 31g/1g | 510mg |
Cheeseburger | 300 | 15g | 13g/6g | 32g/2g | 720mg |
McDouble, no cheese | 350 | 20g | 16g/7g | 31g/1g | 710mg |
McChicken | 400 | 14g | 21g/3.5g | 39g/1g | 560mg |
-without mayo | 300 | 14g | 10g/2g | 38g/1g | 500mg |
Filet o’Fish | 390 | 16g | 19g/4g | 39g/2g | 580mg |
-without cheese | 300 | 15g | 9g/2.5g | 38g/2g | 420mg |
McPlant (no ketchup) | 490 | 22g | 27g/8g | 41g/5g | 890mg |
-without ketchup or cheese | 440 | 19g | 23g/6g | 40g/5g | 690mg |
6pc McNuggets | 250 | 14g | 15g/2.5g | 15g/1g | 500mg |
Sides | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Small Fry | 230 | 3g | 11g/1.5g | 31g/3g | 190mg |
Apple Slices | 15 | 0g | 0g/0g | 4g/0g | 0mg |
To further reduce sodium content:
- Ask for no cheese: -210mg sodium, -4g fat, -2g sat fat
- Ask for no ketchup: -80mg sodium
- Ask for no pickles: -40mg sodium
Chik Fil-a
Find the full nutrition info here.
Breakfast | Calories | Protein | Fat/Sat Fat | Carbs /Fiber | Sodium |
Egg White Grill | 300 | 25g | 7g/3g | 31g /1g | 970mg |
Bacon, Egg & Cheese Muffin | 300 | 16g | 12g/5g | 31g/1g | 800mg |
Hash Brown Scramble Bowl (no meat) | 350 | 17g | 24g/8g | 16g/3g | 770mg |
Greek Yogurt Parfait (Granola on the side) | 270 | 14g | 8g/5g | 36g/1g (16g sugar) | 75mg |
Lunch/Dinner | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Grilled Nuggets (5-8pc) | 80-130 | 16-25g | 2-3g/0-0.5g | 1g/0g | 270-440mg |
Chik-n-strips (2-3pc) | 200-310 | 19-29g | 9-14g/2-2.5g | 11-16g/0g | 580-870mg |
Cool Wrap | 350 | 42g | 13g/4g | 29g/13g | 900mg |
Spicy Southwest Salad w/Grilled Fillet or nuggets | 390-410 | 32-38g | 17-18g/4-4.5g | 24g/7g | 590-660mg |
Cobb Salad w/Grilled Fillet (cold or warm) | 380 | 35g | 19g/6g | 19g/4g | 870mg |
Market Salad w/Grilled Fillet | 320 | 28g | 12g/3g | 26g/5g | 560mg |
Sides | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Small Hash Browns | 270 | 3g | 18g/2.5g | 23g/3g | 440mg |
Small Waffle Fries | 320 | 3g | 19g/3g | 35g/4g | 190mg |
Waffle Chips | 220 | 3g | 13g/3.5g | 25g/2g | 250mg |
Mac & Cheese (small) | 270 | 12g | 17g/10g | 17g/2g | 710mg |
Kale Crunch | 170 | 8g | 12g/1.5g | 13g/4g | 250mg |
Fruit Cup (medium) | 70 | 1g | 0g | 16g/2g | 0mg |
Side Salad (comes w/crispy peppers topping) | 160 | 3g | 10g/3g | 11g/3g | 180mg |
Best Salad Dressings (lowest in sodium):
FF Honey Mustard (90cal, 330mg sodium)
Light Balsamic Vinaigrette (80cal, 360mg sodium)
Best Dipping Sauces (lowest in sodium):
Honey Roasted BBQ (5g fat/75mg sodium)
Honey Mustard Sauce (0g fat/160mg sodium)
Polynesian Sauce (6g fat, 210mg sodium)
Looking to lower the fat/sodium? Use 1/2 of the dressing packet (1oz vs 2oz) to bring the sodium totals of other listed dressings to 225-315mg.
Whataburger
Full menu and nutrition info here.
Breakfast | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Egg Sandwich | 310 | 15g | 12g/5g | 34g/1g | 740mg |
Taquito with bacon (no cheese & American cheese) | 360-405 | 18-20g | 19-22g/7-10g | 28g/1g | 800-1020mg |
Taquito with sausage (no cheese) | 395 | 16g | 23g/9g | 28g/1g | 840mg |
Lunch/Dinner | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Double Meat Whataburger Jr (regular bun) | 420 | 23g | 20g/6g | 36g/2g | 700mg |
Grilled Chicken Sandwich (ask for “easy” on the sauces- mustard, Whatasauce, or Creamy Pepper lowest in sodium) | 340 | 30g | 8g/2g | 38g/3g | 900mg (sauces add 30-60mg) |
- No bun, with sauce | 200 | 25g | 9g/2g | 5g/2g | 680mg |
Cobb Salad (no chicken, add extra egg) | 380 | 25g | 24g/10g | 10g/8g | 600mg |
Cobb salad (+grilled chicken, no cheese) | 320 | 38g | 13g/5g | 10g/9g | 920mg |
Cobb salad (+grilled chicken, cheese, no bacon) | 360 | 38g | 17g/8g | 11g/9g | 830 |
Apple Cranberry Chicken Salad | 385 | 32g | 12g/6g | 39g/11g (25g sugar) | 770mg |
In-N-Out Burger
Full menu and nutrition info here.
Lunch /Dinner | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Hamburger with Onion | 360 | 16g | 16g/4.5g | 37g/2g | 660mg |
- Sub mustard/ketchup vs sauce | 300 | 16g | 9g/3.5g | 37g/2g | 610mg |
- “Protein Syle” (lettuce bun) | 270 | 12g | 14g/4.5g | 8g/2g | 390mg |
Cheeseburger w/onion “Protein Style” | 270 | 16 | 19g/8g | 10g/2g | 800mg |
Sides | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Fries | 360 | 6 | 15g/1.5g | 49g/6g | 150mg |
Jack in the Box - Coming soon!
Bob Evan’s
Full nutrition info here (can edit items to modify ingredients as you like!)
Breakfast | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Strawberry French Toast | 630 | 16g | 13g/6g | 112g/1g | 760mg |
Banana Berry Oatmeal | 360 | 8g | 7g/1g | 69g/6g | 290mg |
Sausage Burrito | 660 | 20g | 17g/6g | 107g/5g | 720mg |
Lunch/Dinner | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Summer Berry Salad | 240 | 22 g | 10g/3.5g | 16g/4g | 50mg |
+ Light Balsamic | 80 | 0g | 205g/5g | 16g/0g | 320mg |
Sides | Calories | Protein | Fat/Sat Fat | Carbs/Fiber | Sodium |
Broccoli (Buttered) | 110 | 3 g | 10g/3g | 5g/0g | 110mg |
Bob Evans Signature Coleslaw | 200 | <1g | 14g/2g | 19g/2g | 250mg |