Picture this – you’re stuck at your local shopping centre, ninety minutes deep into a

shopping spree and your stomach starts to grumble. It’s been a good 5 hours since
you’ve had breakfast, you haven’t planned or prepped your next meal, and you’ll
need to pay for parking if you’re not out of there soon. What now? Okay, maybe you
can’t imagine yourself in that scenario – but you get the point.

I have the answer (or answers) for you. I’ve collated a list of macro-friendly takeaway
food options available in Australia, where the nutritional data is available. To make
the cut, food items must:
• Contain less than 60g carbohydrates
• Contain less than 25g fat
• Contain more than 25g protein
• Not include any breakfast, side or snack menu items

In this document you will find food options that meet the above criteria, from the
following restaurants:
1. Grill’d ..................................................................................................... Page 2
2. Hungry Jack’s....................................................................................... Page 3
3. KFC ........................................................................................................ Page 4
4. Guzman Y Gomez................................................................................. Page 5
5. Mad Mex ................................................................................................ Page 6
6. McDonald’s ........................................................................................... Page 8
7. Nando’s ................................................................................................. Page 9
8. Oporto ................................................................................................. Page 11
9. Red Rooster........................................................................................ Page 12
10. Salsas Fresh Mex ............................................................................... Page 13
11. Subway................................................................................................ Page 14
12. Zambrero............................................................................................. Page 15

For any updates or recommendations to this document, please email:

info@strengthnutrition.com.au.

www.strengthnutrition.com.au
Page 1
 GRILL’D

ITEM CALORIES CARBS FAT PROTEIN FIBRE

Mustard &
574kcal 52.2g 22.0g 37.1g 0.0g
Picked! Burger

Sweet Chilli
550kcal 55.9g 17.3g 36.9g 0.0g
Chicken Burger

Zen Hen Burger 547kcal 49.3g 19.8g 37.8g 0.0g

‘Simon Says’
607kcal 51.0g 23.9g 41.9g 0.0g
Burger

HotBird Burger 535kcal 45.0g 23.0g 40.6g 0.0g

Bird & Brie

607kcal 53.4g 24.0g 40.1g 0.0g
Burger

Note: all values are based on a Traditional Bun

Data collected from https://www.grilld.com.au/nutrition

www.strengthnutrition.com.au
Page 2
 HUNGRY JACK’S

ITEM CALORIES CARBS FAT PROTEIN FIBRE

Grilled Chicken
with Bacon & 418kcal 29.3g 20.8g 27.9g 0.0g
Cheese Burger

Data collected from https://www.hungryjacks.com.au/menu/

www.strengthnutrition.com.au
Page 3
 KFC

ITEM CALORIES CARBS FAT PROTEIN FIBRE

Original Fillet
398kcal 40.0g 14.3g 26.4g 0.0g
Burger

Zinger Burger 425kcal 43.2g 18.6g 28.2g 0.0g

Original Fillet
Bacon & Cheese 483kcal 40.5g 20.1g 34.1g 0.0g
Burger

Zinger Bacon &

510kcal 43.7g 24.4g 35.9g 0.0g
Cheese Burger

Supercharged
493kcal 39.8g 21.8g 32.9g 0.0g
Twister

Honey Mustard
462kcal 48.6g 13.4g 34.0g 0.0g
Twister

Data collected from https://www.kfc.com.au/nutrition-factsheets

www.strengthnutrition.com.au
Page 4
 GUZMAN Y GOMEZ

ITEM CALORIES CARBS FAT PROTEIN FIBRE

Grilled Chicken
215kcal 9.6g 6.1g 28.2g 3.6g
Salad

Slow Cooked
240kcal 9.6g 7.9g 30.3g 3.6g
Beef Salad

Grilled Chicken
454kcal 51.1g 15.9g 26.1g 3.8g
Mini Burrito

Slow Cooked
466kcal 51.1g 16.8g 27.2g 3.8g
Beef Mini Burrito

Seared
Barramundi Mini 541kcal 54.6g 24.3g 25.4g 4.8g
Fajita

Grilled Chicken
538kcal 54.3g 23.0g 27.7g 4.5g
Mini Fajita

Pulled Pork Mini

527kcal 54.2g 22.7g 25.5g 4.5g
Fajita

Slow Cooked
550kcal 54.3g 23.9g 28.7g 4.5g
Beef Mini Fajita

Grilled Chicken
494kcal 49.8g 21.2g 25.4g 3.9g
Mini Fajita Bowl

Slow Cooked
Beef Mini Fajita 506kcal 49.8g 22.1g 26.5g 3.9g
Bowl

Note: all values are based on a mild sauce

Data collected from https://www.guzmanygomez.com/the-food/

www.strengthnutrition.com.au
Page 5
 MAD MEX

ITEM CALORIES CARBS FAT PROTEIN FIBRE

Chicken
Chipotle Soft 377kcal 26.8g 16.3g 25.5g 0.0g
Tacos

Chorizo Soft
455kcal 29.6g 22.8g 25.3g 0.0g
Tacos

Beef
Barbocoa 359kcal 28.3g 12.9g 26.9g 0.0g
Soft Tacos

Pork Carnitas
Crispy Corn 586kcal 57.2g 24.0g 28.1g 0.0g
Tacos

Beef
Barbocoa
579kcal 57.8g 22.1g 30.1g 0.0g
Crispy Corn
Tacos

Chicken
Chipotle 507kcal 52.1g 18.3g 27.6g 0.0g
Naked Burrito

Pork Carnitas
497kcal 53.0g 16.8g 27.0g 0.0g
Naked Burrito

Chorizo
577kcal 54.9g 24.8g 27.4g 0.0g
Naked Burrito

Beef
Barbocoa 490kcal 53.6g 14.9g 29.0g 0.0g
Naked Burrito

www.strengthnutrition.com.au
Page 6
Pork Carnitas 463kcal 33.6g 24.1g 26.1g 0.0g
Ensalada

Beef
Barbocoa 456kcal 34.2g 22.2g 28.1g 0.0g
Ensalada

Chicken
Chipotle 541kcal 49.4g 23.8g 27.0g 0.0g
Quesadilla

Pork Carnitas
530kcal 50.3g 22.4.g 26.5g 0.0g
Quesadilla

Beef
Barbocoa 524kcal 50.9g 20.5g 28.5g 0.0g
Quesadilla

Note: all values include pico de gallo, salsa verde medium, brown rice, black beans, shredded cheese,
sour cream and lettuce
Data collected from https://www.madmex.com.au/menu/

www.strengthnutrition.com.au
Page 7
 MCDONALD’S

ITEM CALORIES CARBS FAT PROTEIN FIBRE

Double
462kcal 31.3g 24.6g 27.5g 0.0g
Cheeseburger

Double Beef n’
433kcal 30.3g 21.9g 27.2g 0.0g
Bacon Burger

Clubhouse
Grilled Chicken 561kcal 47.0g 24.7g 35.3g 0.0g
Burger

Classic Grilled
543kcal 43.7g 23.5g 37.1g 0.0g
Chicken Burger

Chicken Caesar
504kcal 33.0g 25.0g 35.3g 0.0g
McWrap (Grilled)

Spicy Chicken
435kcal 36.8g 17.6g 29.9g 0.0g
McWrap (Grilled)

Crispy Grilled
305kcal 15.6g 14.8g 25.1g 0.0g
Chicken Salad

Grilled Chicken
193kcal 5.7g 5.7g 27.5g 0.0g
Salad

Data collected from https://mcdonalds.com.au/menu

www.strengthnutrition.com.au
Page 8
 NANDO’S

ITEM CALORIES CARBS FAT PROTEIN FIBRE

4 Churrasco BBQ
306kcal 4.4g 18.9g 29.5g 0.0g
Ribs

4 Grilled Chicken
269kcal 0.2g 7.7g 48.9g 0.0g
Tenderloins

4 Churrasco BBQ
367kcal 5.4g 18.7g 44.0g 0.0g
Thigh Pieces

Classic Burger 505kcal 46.6g 15.3g 42.5g 0.0g

Classic Wrap 428kcal 34.2g 14.8g 37.5g 0.0g

Classic Pita 458kcal 48.3g 10.0g 41.1g 0.0g

Supremo Burger 579kcal 49.1g 20.2g 47.4g 0.0g

Supremo Wrap 499kcal 36.5g 19.6g 42.1g 0.0g

Supremo Pita 530kcal 51.6g 14.6g 45.2g 0.0g

Smashed
Avocado & Feta 572kcal 48.4g 20.5g 45.2g 0.0g
Burger

Smashed
Avocado & Feta 491kcal 35.8g 19.9g 39.9g 0.0g
Wrap

Smashed
Avocado & Feta 534kcal 50.9g 15.5g 44.6g 0.0g
Pita

Chicken BLAT
635kcal 50.9g 24.6g 49.9g 0.0g
Burger

www.strengthnutrition.com.au
Page 9
 Chicken BLAT
559kcal 38.5g 24.1g 44.9g 0.0g
Wrap

Chicken BLAT
534kcal 53.3g 14.0g 46.3g 0.0g
Pita

Note: all values are based on a medium sauce

Data collected from https://www.nandos.com.au/eat/menu

www.strengthnutrition.com.au
Page 10
 OPORTO

ITEM CALORIES CARBS FAT PROTEIN FIBRE

Otropo Burger
542kcal 50.8g 21.4g 33.2g 0.0g
(Double Fillet)

Oprego Burger
518kcal 44.4g 22.6g 31.2g 0.0g
(Triple Fillet)

Pulled Chicken
583kcal 52.6g 24.4g 34.1g 0.0g
Bowl

Chicken Rappa 555kcal 54.9g 22.6g 30.8g 0.0g

¼ Flame Grilled
Portuguese 338kcal 2.3g 19.0g 39.6g 0.0g
Chicken

4 Grilled Chicken
493kcal 6.1g 7.5g 42.7g 0.0g
Tenderloins

Data collected from https://www.oporto.com.au/menu/

www.strengthnutrition.com.au
Page 11
 RED ROOSTER

ITEM CALORIES CARBS FAT PROTEIN FIBRE

Classic Roast 660kcal 53.6g 20.7g 55.9g 0.0g

Parmi Burger
449kcal 37.0g 24.4g 29.3g 0.0g
(Single)

Chilli Aioli Wrap

425kcal 34.8g 18.5g 28.0g 0.0g
(Peel Down)

Double BBQ
535kcal 46.4g 25.0g 49.4g 0.0g
Bacon Burger

BLT Wrap
452kcal 33.7g 24.8g 31.1g 0.0g
(Roast)

Roast Chicken &

454kcal 54.9g 7.8g 38.8g 0.0g
Gravy Roll

Data collected from https://www.redrooster.com.au/menu/

www.strengthnutrition.com.au
Page 12
 SALSA’S FRESH MEX

ITEM CALORIES CARBS FAT PROTEIN FIBRE

Smokey Chicken
Fajita Mini 442kcal 38.7g 19.1g 27.0g 0.0g
Burrito

14-Hour Beef
504kcal 46.9g 22.1g 27.4g 0.0g
Bowl

Pulled Pork Bowl 531kcal 54.5g 20.6g 29.0g 0.0g

Chicken & Grains

429kcal 30.9g 21.1g 26.5g 0.0g
Salad

Chipotle Chicken
360kcal 14.6g 16.2g 35.8g 0.0g
Salad

Data collected from http://www.salsas.com.au/coming-soon/downloads/allergen_information_2017.pdf

www.strengthnutrition.com.au
Page 13
 SUBWAY

ITEM CALORIES CARBS FAT PROTEIN FIBRE

Chicken & Bacon

428kcal 39.8g 16.9g 29.3g 3.1g
Ranch Melt

Chicken
433kcal 46.5g 13.8g 29.2g 3.0g
Schnitzel

Chipotle Steak
455kcal 40.3g 20.5g 26.4g 3.1g
Melt

Mediterranean
Chicken with 392kcal 41.0g 13.4g 27.1g 3.7g
Pesto Mayo

Note: all values include white bread, lettuce, spinach, tomatoes, onions, capsicum and cucumbers
Data collected from https://www.subway.com/en-AU/MenuNutrition/Nutrition
You can build your own Subway meal at https://www.nutritionix.com/subway/nutrition-calculator

www.strengthnutrition.com.au
Page 14
 ZAMBRERO

ITEM CALORIES CARBS FAT PROTEIN FIBRE

Classic Bowl:
421kcal 31.5g 19.3g 29.2g 0.0g
Barbacoa Beef

Classic Bowl:
449kcal 34.2g 21.9g 26.2g 0.0g
Lamb

IQ Bowl:
567kcal 54.4g 22.2g 32.6g 0.0g
Barbacoa Beef

IQ Bowl: Chicken 560kcal 59.2g 22.9g 25.7g 0.0g

IQ Bowl: Lamb 584kcal 57.1g 24.8g 29.6g 0.0g

IQ Bowl: Pork 561kcal 56.7g 22.5g 27.5g 0.0g

Power Bowl:
428kcal 46.9g 10.0g 36.0g 0.0g
Barbacoa Beef

Power Bowl:
433kcal 54.1g 11.0g 25.7g 0.0g
Chicken

Power Bowl:
469kcal 50.9g 13.9g 31.5g 0.0g
Lamb

Power Bowl:
434kcal 50.3g 10.4g 28.4g 0.0g
Pork

Quesadilla:
430kcal 28.6g 22.2g 29.3g 0.0g
Barbacoa Beef

Quesadilla: Lamb 452kcal 30.8g 24.2g 26.9g 0.0g

Quesadilla: Pork 434kcal 30.5g 22.4g 25.2g 0.0g

Note: all values do not include sauce

Data collected from https://www.zambrero.com.au/menu

www.strengthnutrition.com.au
Page 15