One Week of Healthy Meals at McDonald’s

One Week of Healthy Meals at McDonald’s

FTC Requires me to tell you that I am a Brand Ambassador for Central Arkansas McDonald's. While I was compensated for this post, all opinions are my own.

I constantly see people blaming the obesity epidemic on fast food. Guess what? It isn’t WHERE you eat but WHAT you eat. It’s totally possible to eat at McDonald’s 3 times a day, 7 days a week, and still make healthy choices. This menu plan – divided into breakfast, lunch, dinner, and snacks – gives you One Week of Healthy Meals at McDonald’s.

One Week of Healthy Meals at McDonald's - MENU PLAN by Life as a Convert

Pick one from each Category. Mix and Match as desired. All of these options are under 400 calories each*. That means you can pick one from each category and still not be at the recommended 2,000 calorie diet.

*Calorie count does not include condiments, sauces, or dressings.


Fruit and Yogurt Parfait
Fruit and Maple Oatmeal
Egg White Delight McMuffin
Egg McMuffin
Sausage Burrito
Sausage McMuffin


Southwest Salad w/ Apple Slices
Filet o Fish w/ Side Salad
Ranch Snack Wrap
Strawberry Banana Smoothie
Mango Pineapple Smoothie


6 Piece Nuggets w/ Side Salad
Artisan Grilled Chicken Sandwich


Vanilla Cone
Hot Fudge Sundae
Baked Apple Pie
Snack Size Oreo McFlurry
Small Fry
Caramel Mocha
Small or Medium Iced Coffee
Small Latte

What would your meals look like for a day if you chose one from each category? 

I would choose: Fruit and Maple Oatmeal, Filet o Fish w/ Side Salad, Artisan Grilled Chicken Sandwich, and for a snack a baked apple pie.

52 thoughts on “One Week of Healthy Meals at McDonald’s

  1. Robin Rue (@massholemommy)

    I love that they have a ton of healthy options at McDonald’s these days. Their menu has come such a long way.

  2. Catherine S

    These all sound like great options. I would have to go with anything on the breakfast and snacks list.

  3. Kareema

    I only indulge in an occasional milkshake at McDonalds. It looks like you have found some doable options for a more balanced and healthy choice.

  4. LaKisha Riddick

    This is cool! I’d eat the sausage burrito, filet-o-fish with side salad, 6 piece nugget with side salad and baked apple pie. I’ve noticed these lower calorie options since I’ve changed my eating habits. I tried the Artisan grilled chicken sandwich and it wasn’t good to me. I’ll pass. LOL For me, I am not only tracking my calories but fat, sugar and sodium as well. Heart disease and diabetes run in my family, so I must be mindful. This is a good start for people to make the best choices they can at Mcdonald’s. Thanks for sharing!

  5. Jeanette

    That yogurt parfait has always look good to me, but unfortunately that when I can’t have. Another big McDonald’s fan, but I do go there every once in a while I just didn’t realize they had that many healthy options.

  6. Erin

    I suppose I’d go for Sausage McMuffin, Southwest Salad w/ Apple Slices, 6 Piece Nuggets w/ Side Salad, and Hot Fudge Sundae but I still feel like that’s not so healthy. I’d modify it to put a side salad or one of the smoothies in the snack category I think. If I’m ever stuck somewhere and McD’s is my only option I’ll remember this.

  7. Terri Beavers

    I guess I didn’t realize that McDonald’s had so many healthy meal choices. Instead of purchasing something that is not good for me, on my next visit, I’ll buy one of your healthy choices.

  8. Megan Elford

    Having kids, we end up eating at McDonald’s often (as much as I hate to admit it!). I’m small, so my calorie allowance is much smaller than 2000/day. But I still manage to find low calorie and relatively healthy foods to eat at McD’s, and in fact, the food there is much easier to fit into my diet than any other fast food place. When we’re on a road trip and eating quick take-away meals, I actually prefer going there!

    1. LifeAsAConvert Post author

      Did you know that McDonald’s uses the same kind of ingredients that you would purchase from your local grocery store. So technically, you “do” fast food since the food is the same.. just not from the restaurant :)

  9. Jennifer Williams

    My oldest son works there so I hear about their healthy foods all the time – he knows it is all I will eat from there. I am so upset that our locations got rid of my favorite wraps – at least I still have my salad that I love!

  10. Chrystal | Nevermore Lane

    When I go on road trips I love to stop at McD because I love their coffee. The Fruit and Yogurt Parfait and
    Fruit and Maple Oatmeal are my favorite breakfast treats. I find the coffee and oatmeal to be just as good as the other brand name, but a third of the cost.

  11. rochkirstin

    Wow! I’m glad that McDonald’s offers healthy meals as well since many people dislike this fastfood chain for serving several unhealthy food with zero or bad calories. Fruit and Maple Oatmeal sounds delicious!

  12. ricci

    These are all fantastic choices!! If I had to choose I would pick the oatmeal for breakfast, ranch wrap for lunch, grilled chicken for dinner, and a latte for a snack! YUM!

  13. Jaime Nicole

    It is really good that you were able to find healthier options than in the past. They are on every corner it seems, so it’s nice to see that there are healthful options available to so many people.

  14. Ann Bacciaglia

    I would have a Sausage McMuffin for breakfast. I like to dip it in maple syrup. For lunch i would go with a Filet o Fish w/ Side Salad and a Strawberry Banana Smoothie. Dinner would have to be a six piece Chicken Nuggets with a side Ceaser salad with a Fudge Sunday for dessert.

  15. Lynndee

    My meal would look like this: Egg McMuffin, Filet o Fish w/ Side Salad, Cheeseburger, and Snack Size Oreo McFlurry. Now I’m hungry just thinking about those things. :)

  16. Jeanine

    McDonald’s has a loyal customer in me. I am always craving their food, especially their junior chickens. I love to see so many healthier options on the menu!

    1. LifeAsAConvert Post author

      Unless you are eating 100% organic, non-gmo foods, then you aren’t eating “healthy” either. McDonald’s uses the same ingredients and foods that you would buy from your local grocery store.

  17. April Mims

    I haven’t been to a McDonald’s in years but I love that they have healthier options now. I’m starting to see more and more fast food places offering better options.

  18. Janell @ Saving You Dinero

    I really wanted to like their new chicken sandwich but it wasn’t that great. I do enjoy the egg white delights and the Ranch snack wraps.

  19. Kathy

    I’m honestly not much of a fan of McDonalds. I don’t think that I could eat any of these. It’s nice that they have some of these healthier options but sadly they’re not as healthy as one may think.

  20. Rebecca Swenor

    This is an awesome list of items to eat from McDonald’s that are healthy and under 400 calories each. I am going to be printing this list out for sure. Thanks for sharing this list. Yummy!!

  21. Bonnie @wemake7

    That’s awesome that you have found a way to eat healthy at McDonalds. Fast food is my weakness.

  22. HilLesha

    I love to indulge in their french fries every now and then, but I seldom eat at fast food restaurants since I mostly eat vegan food. But you’re right – it’s not where you eat, but it’s what you eat. Also, anything can be bad if one doesn’t eat it in moderation. :)

  23. Yona Williams

    I haven’t tried the Fruit and Yogurt Parfait from McDonalds yet, but I would like to. Now that I think of it, I haven’t tried a salad from there either. My meal would look like Sausage McMuffin, Southwest Salad w/ Apple Slices, Artisan Grilled Chicken Sandwich, and a Caramel Mocha (love those!)

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