Dietitian approved drive-thru meals: McAlister's Deli

Enjoying a meal out with friends or grabbing a quick lunch during the workweek doesn't have to compromise your health goals. To make planning a bit easier, I've created another dietitian-approved drive thru meal series - today we're talking allllll about McAlister's!

McAlister's Deli is often considered a healthy lunch spot with their extensive selection of salads, soups, and sandwiches. However, as with every restaurant, certain menu items and condiments can pack in a LOT of calories, sugar, and saturated fat. If you're on a health or weight loss journey, eating out can feel overwhelming. Have no fear - I've compiled a list of lower-calorie food items to help

When choosing your meal at McAlister's, there are a few tips I always recommend:

1. Be wary of dressings and sauces: Dressings and sauces can add a significant number of calories. Ask for them on the side and use them sparingly.

2. Opt for whole grains: When choosing a sandwich, ask for whole grain bread or a whole grain wrap to increase your fiber intake.

3. Load up on veggies: Add extra vegetables to your sandwiches and salads to boost vitamins, minerals, and fiber.

4. Be mindful of portions: The 'Choose 2' meal option is the a great way to enjoy a variety of food items without overindulging.

Now, let's get into the nutrition breakdown!

Salads (w/ dressing recommendations):

• Pecanberry Salad w/ Olive Oil Balsamic - 510 calories, 34g protein, 6g fiber

• Grilled Chicken Salad (no bacon) w/ Olive Oil Balsamic - 670 calories, 48g protein, 3g fiber

• Grilled Chicken Salad (no cheese) w/ Olive Oil Balsamic - 500 calories, 37g protein, 3g fiber

• Grilled Chicken Salad (no cheese) w/ Chili Lime Vinaigrette - 530 calories, 37g protein, 3g fiber

• Southwest Chicken & Avocado Salad (no cheese) w/ Chili Lime Vinaigrette - 650 calories, 36g protein, 9g fiber

• Savannah Chopped Salad (no cheese) with Olive Oil Balsamic - 580 calories, 34g protein, 4g fiber

Salad Dressings:

• Chili Lime Vinaigrette - 160 calories, 8g sugar

• Olive Oil Balsamic Vinaigrette - 140 calories, 6g sugar

Entrees - 'Choose 2' portions

• Garden Fresh Turkey Sandwich - 370 calories, 21g protein, 3g fiber

• Grilled Chicken Caesar Wrap - 410 calories, 22g protein, 3g fiber

• Grilled Chicken Sandwich - 310 calories, 22g protein, 1g fiber

• Smoky Pepper Jack Turkey Sandwich - 410 calories, 24g protein, 1g fiber

• Spicy Turkey Melt - 430 calories, 23g protein, 3g fiber

• Sweet and Smoky Chicken - 350 calories, 25g protein, 1g fiber

• French Dip Sandwich - 430 calories, 37g protein, 1g fiber

• Memphian - 380 calories, 25g protein, 1g fiber

• Chicken Dip - 340 calories, 38g protein, 1g fiber

Soups & Salad - 'Choose 2' portions

• Fire Roasted Vegetable (cup) - 110 calories, 6g protein, 2g fiber

• Tomato Bisque (cup) - 200 calories, 5g protein, 3g fiber

• Veggie Chili (cup) - 230 calories, 11g protein, 9g fiber

• Garden salad (without dressing) - 310 calories, 18g protein, 3g fiber

• Pecanberry Salad (without dressing) - 190 calories, 17g protein, 3g fiber

• Savannah Chopped Salad (without dressing) - 230 calories, 20g protein, 2g fiber

• Chef Salad (without dressing)- 240 calories, 20g protein, 1g fiber

To get the most nutrition for the least calories, I recommend ordering either a full salad or a 'Choose 2' meal.

This Dietitian's Top 10 'Choose 2' Combinations

These combinations provide balanced nutrition with fewer calories:

1. Garden Fresh Turkey Sandwich + Fire Roasted Vegetable Soup

   -430 calories, 25g protein, 5g fiber

   
   

2. Garden Fresh Turkey Sandwich + Garden Salad (no cheese) w/ Olive Oil Balsamic

   -410 calories, 23g protein, 6g fiber

   
   

3. Garden Fresh Turkey Sandwich (sub wheat wrap) + Pecanberry Salad w/ Olive Oil Balsamic Vinaigrette

   -660 calories, 36g protein, 8g fiber

   
   

4. The Veggie Sandwich + Veggie Chili

   570 calories, 19g protein, 15g fiber

   
   

5. Smoky Pepper Jack Turkey + Garden Salad (no cheese) w/ Olive Oil Balsamic

   590 calories, 26g protein, 2g fiber

   
   

6. French Dip Sandwich + Garden Salad (no cheese) w/ Olive Oil Balsamic

   -610 calories, 39g protein, 2g fiber

   
   

7. Spicy Turkey Melt + Fire Roasted Vegetable Soup

   -500 calories, 27g protein, 5g fiber

   
   

8. Spicy Turkey Melt (sub wheat wrap, no cheese) + Garden Salad (no cheese) w/ Chili Lime Vinaigrette

   550 calories, 19g protein, 6g fiber

   
   

9. Sweet & Smoky Chicken + Garden Salad (no cheese) w/ Chili Lime Vinaigrette

   550 calories, 27g protein, 2g fiber

   
   

10. The Memphian + Fire Roasted Vegetable Soup

470 calories, 31g protein, 4g fiber

I probably sound like a broken record at this point, but it IS possible to still meet your health goals without cutting out all fast food or eating out entirely. While we are all aware that fast food isn't the healthiest option, it is possible to choose our restaurant meals mindfully.

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About the Author:

Shelbie Greenville is a Registered Dietitian & the owner of Mindful Nutrition Counseling. She has a bachelor's and a master's degree in human nutrition with a focus in metabolism and chronic disease management.

Shelbie specializes in weight loss, diabetes management, insulin resistance, mindful eating, and general wellness. By taking an "all foods can fit" approach, she has helped to empower hundreds of clients to reach their health goals.