McSpicy Chicken Burger (McDonald's) (1 Serving) and Big Spicy Chicken Wrap (McDonald's) (1 Serving)

Choose either the wrap or the burger, not both; split it or save half for later.

Ask for grilled chicken instead of breaded/fried chicken, and skip sugary sauces.

Replace fries and sugary drinks with water or unsweetened tea and a side salad of leafy greens, cucumber, and tomato.

Eat a small portion of nuts or plain Greek yogurt before the meal to slow absorption and improve fullness.

Avoid extra buns, tortillas, creamy sweet sauces, and dessert with the meal.

Take a 10–20 minute easy walk after eating, if safe for you.