I’m a dietitian — if you have to eat at McDonald’s, choose these high-protein meals

No, you would not like fries with that.

Sticking to your diet and running out to McDonald’s may not immediately appear to go together like burgers and buns, but one dietitian insists that with a little bit of discipline, those who find themselves hungry, pressed for time and in the drive-thru can actually snag a pretty decent high-protein meal.

Writing for Eat This, Not That!, nutrition expert and author Elizabeth Shaw isn’t suggesting everyone rush out to the Golden Arches for their next meal — but as a working mother of two, she knows “the rat race of the mealtime rush” well, and sympathizes with those in the same chaotic boat.

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McDonald’s, Shaw says, can “occasionally provide a satisfying bite while offering some redeeming nutrition qualities—including a handful of high-protein options.”

Americans are obsessed with protein counts in their food these days, and it turns out, Shaw reveals, that some of the items on the Mickey D’s menu are packed with the stuff — known to fill you up and keep you feeling full for hours, not to mention its positive qualities for those looking to increase muscle mass and strength.

For example, Shaw notes, McDonald’s Deluxe McCrispy — not an obvious first choice for a healthy meal — contains a whopping 27 grams of protein, more than some gas station protein shakes. (Plus, it’s got fiber too, and there’s nothing wrong with a little lettuce and tomato, either, which basically makes it a salad.)

Say no to the mayo, and watch your salt intake for the rest of the day, the protein pro suggests, and you’ve got yourself a pretty decent meal.

Decent enough, in fact, for Shaw to slap the sandwich atop her list of high-protein McD’s musts when the craving strikes.

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“Remember that although a menu item may contain protein, it doesn’t necessarily mean it’s good for you. Other nutrients, like fiber, saturated fat, and sodium, also come into play,” she warns.

And at the same time, count those saturated fat percentages — you’re aiming to consume less than 22 grams of that per day, Shaw urges.

In second place comes the Quarter Pounder Deluxe, which has been in the news lately for all the wrong reasons, but the hearty burger gives you 25 grams of protein — more than enough for one person per sitting.

Leave the cheese and the mayo behind — and knock 200 calories off your intake.

Or, skip the beef and grab a 10-piece Chicken Nuggets — not normally associated with healthy eating, but eaten by countless Americans for lunch and dinner daily.

Good news — you’re getting 23 grams of protein. Or, if you pop for a 20-piece, 56 grams — the top end of the average recommended dietary allowance.

Better still, there are only 2.5 grams of sat fats and 500 mg of sodium.

Take home your order, Shaw suggests, and toss your nuggs into a big salad for a quick, good-for-you meal.

Just leave the high fructose corn syrup-packed sauces behind — you’re eating healthy, after all.

Best high-protein meals at McDonald’s

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1. Deluxe McCrispy
2. Quarter Pounder Deluxe
3. 10-Piece Chicken McNuggets
4. McDouble
5. Sausage McMuffin with Egg
6. Egg McMuffin
7. Cheeseburger