MANY of us are keen to live a fit and healthy life, but don’t want to miss out on enjoying the likes of a meal at McDonald's and Nando's.

But it turns out you can still visit your favourite fast food spots guilt-free, and a fitness guru has revealed the healthiest options at some of the most popular places.

Despite many menus appearing to be calorie laden, there are hidden gems packed with protein, low in fat and with very little sugar.

Gym buff Dan Rayner, a nutritional advisor from healthy food retailer Musclefood.com, scoured the menus at Greggs, Nandos, McDonalds and Subway.

He has come up with a list of healthy breakfasts and main meal choices, which are perfect if you are following a calorie controlled diet or are training hard in the gym.

Dan said: “First glance at a fast food menu and you expect them to be packed with calories, full of fat and a big no if you’re watching what you eat.

“Look a little closer and you’ll be pleasantly surprised. My recommendations include meals with high protein contents, which are perfect for those who count their macros.

“Of course, there are healthier options out there, but sometimes you do need to grab and eat on the go and if you’re in a rush, a fast food outlet is the obvious choice.

“I wouldn’t recommend it every day, but once in a while and making some wise food choices will do you no harm.”

Here are Dan’s top recommendations for the popular food chains…

Greggs

Breakfast – Egg roll

There is around 17 grams of protein in an egg roll so it makes a good start to the day. If you opt for this over porridge which is another great choice, try and lower your calorie intake slightly for your next meal.

Lunch – Tuna crunch baguette

Tuna is high in protein so a good option and if you want to save a few carbs and calories, take half of the bread away.

If you’re going after a workout, I’d recommend having the whole baguette, as your body will use the extra carbs for the recovery process. A pot of fruit for some natural sugars post workout would be good too.

Beverage – tea, coffee or flavoured water

Normal tea or black coffee is good for breakfast to save on calories and give you a morning caffeine boost. At lunch try flavoured water, a plain mineral water or a peppermint / green tea for a drink packed with antioxidants.

Nandos

Main – Butterfly chicken with sweet potato mash and chargrilled veg

The butterfly chicken is packed with a whopping 57 grams of protein, virtually no carbs and a small amount of fat.

The sweet potato mash is a good source of carbs, potassium and minerals. This is also the lowest in calories out of all the carb sides on the menu.

To add micronutrients and fill up your plate, order the chargrilled veg. It’s only 98 calories and provides additional fibre.

OR

Classic chicken pitta with a side salad

If you want to save on calories but also want to enjoy your meal, this is a great option. It is just under 400 calories and gives you around 40 grams of protein.

Beverage – Coke Zero

A no calorie drink that still has that great coke taste.

McDonald’s

Breakfast – Oats, egg and cheese McMuffin and a bag of fruit

McDonald’s oats are a decent choice from the breakfast menu, with 194 calories and packed with 10 grams of protein.

For a higher protein breakfast, order an egg and cheese McMuffin. To make it healthier, ask for no cheese, and take away one slice of the muffin.

By making these small changes, you have reduced your entire meal by around 100 calories, as well as getting in around 14 grams of protein. For some natural sugars, add a melon fruit bag.

Main – Chicken and bacon salad

A very healthy option with just 184 calories and 24 grams of protein.

OR

McChicken sandwich or a Filet-o-fish burger

A McChicken sandwich has 388 calories and 17 grams of protein, it’s a leaner meat choice and one of the lowest calorie options out of all the burgers with a good amount of protein.

If you like fish, a Filet-o-Fish burger comes in at 329 calories and 15 grams of protein.

Drink – Coke Zero

Choose a zero-calorie diet drink, black coffee or water to keep the calories intact and sugar down.

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Subway

Sandwich – 9 grain wheat bread with a chicken filling

The 9-grain wheat 6-inch is the bread top opt for. It’s low in calories and the nutritional value is good. Chicken in the lowest and leanest filling, although steak and turkey would also be sensible choices.

Make sure you ask for just one slice of cheese and stick to lettuce, cucumber, onions and peppers for salad. Instead of four lines of sauce, go for two and save some calories.

Drink – Coke Zero or mineral water

We previously revealed the Nandos starter that contains more calories than THREE portions of McDonald’s chicken nuggets.

Earlier this year, we reported how a Nando’s worker revealed the one thing you never knew about ordering "extra-hot sauce".

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