Everyone knows fast food is not the healthiest option, especially if you are watching your weight. But Chipotle stands out as a quick and healthy choice. The fast-casual restaurant chain offers a wide variety of fresh ingredients and customizable meals that make it easy to control calories.

With the range of protein, vegetable and grain options, there are dozens of low-calorie, high-protein and high-fiber meal combinations – just what to aim for for lose weight. Protein And fiber are the cornerstones of a solid weight loss plan that helps you feel full and satisfied while reduce calories.

Still, not every order at Chipotle is a weight-loss star. A burrito can easily rack up over 1,400 calories. Sharpen health dishes explaining exactly how to eat at Chipotle without derailing weight loss efforts.

How to order from Chipotle to lose weight

Consider this a cheat sheet to mastering a healthy order at Chipotle that supports weight loss goals.

Set a calorie goal

Individual calorie needs differ depending on age, activity level and lifestyle. But in general, women should aim for around 400 to 600 calories per meal, while men can often aim for more: 600 to 800 calories. Chipotle nutritional calculator makes it easy to see how many calories your favorite order contains and how to change it if necessary.

Look for vegetables

Vegetables should be the base of any weight loss meal at Chipotle. They are low in calories but high in fiber and contain a wide variety of essential vitamins and minerals. Lettuce, fajita veggies, and salsa are all good options.

Pass the tortilla

Chipotle’s extra-large tortillas add an additional 320 calories and 50 grams of carbs to the meal alone. Opt for a bowl or salad instead of a burrito to save calories and make room for something more nutritious (guac, anyone?).

Look at the toppings

Chipotle has many delicious low-calorie salsas to choose from. Tomato-based salsas contain only 15 to 30 calories per serving, while corn salsa contains 80. However, toppings like guacamole, queso, cheese, sour cream and dressing contain between 120 and 250 calories per serving. Choose just one of these high-fat supplements to control calories.

Stick to Lean Protein

If you are focused on fat loss (and not just for weight loss), protein is essential. Protein is essential for muscle repair and growth and helps keep you full so you don’t overeat. However, some Chipotle proteins contain more fat and calories than others. The new smoked brisket is the highest in calories and fat with 360 calories per serving and 27 grams of fat. Sofritas (plant-based protein), steak, chicken, and barbacoa are all leaner options with about half the calories.

7 Chipotle Orders to Lose Weight

Here are Chipotle’s best orders for weight loss: under 600 calories, high in protein, and high in fiber-rich vegetables.

1. Chicken Fajita Salad

When in doubt, opt for a salad. This flavorful order packs a hefty dose of protein (37 grams) and plenty of veggies, for a satisfying meal that keeps calories in check. Pro tip: Substitute salsa for the dressing to save about 200 calories.

Ingredients: Romaine lettuce, grilled chicken, fajita vegetables, fresh tomato salsa, corn salsa and extra romaine lettuce.

Nutrition: Calories: 530, Protein: 37 g, Carbohydrates: 44 g, Fiber: 8 g, Fat: 25 g

2. Steak and Rice Burrito Bowl

Steak is surprisingly one of the lowest-calorie protein choices on the menu, clocking in at 150 calories per serving. This bowl contains a smaller serving of rice and beans, which you can order by asking for “light” rice or beans. This tweak adds fiber while keeping calories in check, and doubling the low-calorie salsa boosts the flavor.

Ingredients: Steak, light brown rice, light black beans, light cheese, fajita vegetables, extra romaine lettuce, fresh tomato salsa, green salsa

Nutrition: Calories: 445, Protein: 31 g, Carbohydrates: 46 g, Fiber: 7 g, Fat: 14 g

3. Guacamole Chicken Salad

We know, we know, guac is extra, in more ways than one. Guacamole is high in monounsaturated fat and healthy fiber, but a single serving contains 230 calories, making it difficult to fit into a low-calorie meal. This salad, with grilled chicken and lots of vegetables, helps balance the calorie density of guac.

Ingredients: Grilled chicken, romaine lettuce, extra fajita vegetables, green chile tomatillo salsa and guacamole.

Nutrition: Calories: 470, Protein: 36 g, Carbohydrates: 23 g, Fiber: 10 g, Fat: 29 g

4. Power bowl with black beans and vegetables

Choosing beans over animal-based proteins is a great way to load up on fiber and protein, providing the essential building blocks for weight loss while cutting calories. Just one scoop of black beans provides 8 grams of protein. Add it to some cheese and you’ll easily get 19 grams of protein per bowl.

Ingredients: Black beans, extra fajita vegetables, extra romaine lettuce, cheese, corn salsa and fresh tomato salsa.

Nutrition: Calories: 395, Protein: 19 g, Carbohydrates: 55 g, Fiber: 14 g, Fat: 11 g

5. Steak salad

A simple steak salad with salsa and fajita vegetables is a low-calorie lunch option that contains a filling combination of protein and fiber.

Ingredients: Steak, romaine lettuce, fresh tomato salsa, fajita vegetables and guacamole.

Nutrition: Calories: 445, Protein: 24 g, Carbohydrates: 23 g, Fiber: 9 g, Fat: 28 g

6. Chicken Burrito Bowl with Double Veggies

When you want something light, but don’t want a salad, this bowl is ideal. Skip the rice and beans and add extra veggies and a tasty corn salsa for just 410 calories.

Ingredients: Grilled chicken, extra fajita vegetables, corn salsa and cheese.

Nutrition: Calories: 410, Protein: 43 g, Carbohydrates: 27 g, Fiber: 5 g, Fat: 17 g

7. Chipotle Barbacoa Bowl with Rice

You may not think that barbacoa beef is a good choice for weight loss, because beef can be higher in fat and calories than other meats. But it has slightly fewer calories per serving (170) than Chipotle Chicken (180). This bowl contains extra fiber thanks to the addition of brown rice, essential for keeping you full while trying to lose weight.

Ingredients: Barbacoa, brown rice, fajita vegetables, romaine lettuce and tomatillo and green chile salsa.

Nutrition: Calories: 420, Protein: 29 g, Carbohydrates: 52 g, Fiber: 4 g, Fat: 13 g

This story was produced by Sharpen health and edited and distributed by Stacker.