Macro Options for Arby’s: My Pick 3 & Swaps
Ok… here we go… Arby’s.
They have the meats. And honestly… they really do.
Arby’s is one of those places that takes me right back to coming home from school as a kid. My mom loved their sandwiches so very much… and we would find wrappers or bags around the house when we got home. It was one of her guilty pleasures.
We didn’t always grab things from there ourselves, but it was just always around… and honestly? I get it now.
But for me, I have been able to stop here a good handful of times and I genuinely love it.
The fries!!!!
The curly fries are one of my favorite fast food fries ever. I said what I said.
When you are in a calorie deficit or diet phase… nothing is really off-limits. That would be a personal rule if it is. Or maybe that is a dietary need due to an intolerance or an allergy. But truly, nothing is off-limits. It is all about how you make something work within the numbers that your body needs.
Soooo let’s do this…
Check out Making it work: Cuisine, Fast Food & Restaurants for more restaurant breakdowns.
Weight Management & Dieting
I started this series of blogs to help out clients and other people who were going through a diet phase and we’re still venturing out to restaurants or fast food places. They needed options to help keep things flexible. And that is why I start this off with… explanation of what a diet phase or a calorie deficit is.
And before we dig into this, this information doesn’t only have to be for diet phases. This can be to help manage your weight well while dining at restaurants in fast food places. There is still great knowledge in knowing how to ensure that certain things will fit your bodies needs and satisfy it without leaving you feeling overfilled and regretful due to an option not fulfilling a value you were looking for.
What is a Diet Phase?
A diet phase is a period of time when you intentionally adjust your food intake to reach a specific goal, usually by being in a calorie deficit (eating fewer calories than your body burns) or a calorie surplus (eating more than your body burns).
During a diet phase, being in a calorie deficit is what drives progress. This doesn’t mean you can’t enjoy your favorite foods; it’s about managing the overall numbers.
There are no strict “off-limits” foods unless you have allergies, intolerances, or personal boundaries. Your diet can include treats, comfort foods, or indulgences as long as your total intake aligns with your goals. Success in a diet phase comes from sustainable habits over time, not perfection in every meal. It’s better to hit your numbers 80–90% of the time than to try to be perfect and burn out.
This graphic says it all… from the Diet, Weight Loss, Fat Loss & Calorie Deficit post. Notice that it doesn’t say your calories have to come from whole foods, meal-prep containers, or supplements.
Can certain food choices affect your energy, hunger levels, or even the rate at which you lose weight? Absolutely.
And there are a variety of things that can give you the illusion of gaining like excess sodium. But the core principle stays the same… your results come down to the balance between intake and expenditure.
TO UNDERSTAND SOME OF THESE THINGS MORE, SEE THESE OTHER POSTS.
Why “Pick 3”?
So here’s the deal… you can have it but it needs to fit. We each have our own calorie makeup that we need to consume each day to match the expenditure we have. And like that graphic shows above… if we want to be in a weight loss phase, we have to consume less than we are expending. And that is where this strategy comes in. How can we make food outside of the house work?
So let’s try this out… I’ve gone through the Arby’s menu and picked my Pick 3. No rhyme or reason to why I specifically chose these except for the fact that they sound good to my tastebuds and they fit in the under 500 calorie framework I like to use when eating out.
And why Pick 3? I guide my clients to pick out three different options from each place they frequent. You never know when your usual order might not be available or you’re just not feeling it that day. The more prepared you can be, the less that’s up to the uncertainty of it all.
Can you pivot on the spot? Absolutely. But when you have a backup plan (or two), it feels way less chaotic.
Understanding Some of the Options & Possible Swaps!
Sometimes… it’s more about how you can change up what you truly want. You can swap things. You can ask for things to be removed. It really is your food, your way… at least most of the time.
Here is what I found making my way through the Culver’s nutrition guide and what I think is most worth knowing before you walk in.
Check out my post: Mindful Eating Strategies for Dining Out & Weight Loss
The Curly Fry Situation
Let’s just address the elephant in the room… the curly fries are iconic. They are genuinely one of the most recognizable things on the Arby’s menu and I completely understand the pull. A medium is 410 calories and a large pushes to 550 calories. That is a meaningful chunk of your day just in the side.
That does not mean you can never have them. It means if curly fries are happening today, you build the rest of your meal around that decision. Keep your main lean and let the fries be the moment. That is intentional eating… not restriction.
The Size-Up Trap
Arby’s roast beef comes in Classic, Double, and Half Pound sizes… and the jump between them is significant. The Classic Roast Beef is 360 calories and 23 grams of protein. The Double is 510 calories and 38 grams of protein. The Half Pound pushes to 610 calories and 48 grams of protein.
More protein is a great thing… but if you are in a calorie deficit, the Classic is genuinely satisfying and gives you a lot of room to work with for the rest of your day. The same pattern holds for the Beef ‘n Cheddar lineup. The Classic at 450 calories is very workable. The Half Pound at 740 calories is a whole different conversation.
Watch the Sodium
This is one thing I want to flag specifically for Arby’s because it is worth knowing. The sodium across this menu runs high… even on the lighter options. The Classic French Dip comes in at 2,540mg of sodium in one sandwich. The Double Roast Beef is 1,610mg. Even the Classic Roast Beef is 970mg.
This does not mean these foods are off the table. It just means if you are someone who notices big fluctuations on the scale, you may want to be extra intentional about water intake on an Arby’s day. Sodium causes water retention and that can show up on the scale as a temporary gain even when you are doing everything right.
See: The Scale, Fluctuations & A Goal Weight for more on how sodium and water retention shows up on the scale.
The Jamocha Shake
The Jamocha Shake is an Arby’s thing… and if you know, you know. A regular is 530 calories with barely any protein. A large is 690 calories. If that is a non-negotiable part of your Arby’s experience, go for the regular and plan your meal around it. Or… enjoy your meal and skip the shake for today. Either way, making the decision in advance is what keeps you on track.
SKIP OR LIMIT THESE
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Half Pound Beef ‘n Cheddar | 740 | 49 | 48 | 39 |
| Crispy Chicken Club Wrap | 880 | 48 | 64 | 49 |
| Turkey, Ranch & Bacon Sandwich | 800 | 43 | 79 | 35 |
| Reuben | 680 | 37 | 62 | 31 |
| Jamocha Shake, Large | 690 | 15 | 112 | 20 |
| Curly Fries, Large | 550 | 6 | 65 | 29 |
LEAN INTO THESE
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Classic Roast Beef | 360 | 23 | 37 | 14 |
| Chicken Tenders, 3 pc | 370 | 23 | 28 | 18 |
| Classic Beef ‘n Cheddar | 450 | 23 | 45 | 20 |
| Premium Nuggets, 9 pc | 470 | 38 | 28 | 23 |
| Roast Beef Slider | 180 | 11 | 18 | 7 |
| Ham, Egg & Cheese Wrap | 400 | 20 | 31 | 21 |
Think of this as macro Tetris.
You’re not saying no… you’re just arranging the pieces in a way that fits your day.
Making it Work!
Finally… you may have seen this before on my social media, but if not, here’s your reminder.
Resource: Making it work: Cuisine, Fast Food & Restaurants
This gives you a little more wiggle room compared to the specific “Pick 3” options I shared above. Sometimes, it’s just nice to know you can grab one or two simple things and still stay on track… no overthinking required.
Maybe you’re running your kids through the drive-thru or door dashing and you just need something different… if you can make it fit, go right ahead! There’s no limitation here. And this gives you a little bit more to choose from. Allowing your taste buds to roam a little, but also taking into account what it means for your body with the calories and the macronutrients.
Wrapping It Up
Eating at Arby’s doesn’t have to derail your progress.
With a little planning… and maybe your own Pick 3… you can make nearly any stop work for your goals. The Classic Roast Beef at 360 calories and 23 grams of protein is genuinely one of the more underrated options in the fast food world. Simple, satisfying, and it leaves you plenty of room in your day.
And yes… you can have the curly fries. I have them. I love them. I am not going to sit here and tell you to skip them. I am going to tell you to decide in advance, log them, and enjoy every single one without guilt.
The biggest takeaway from this one? Watch the size-ups. The jump from a Classic to a Half Pound adds hundreds of calories without you even realizing it. Keep an eye on the sodium if you are someone who tracks scale fluctuations. And if the Jamocha Shake is calling your name… get the regular, plan around it, and enjoy it fully.
This place has a lot of nostalgia for me and I hope and pray it does for you too. Food is not just fuel… it is memories, and comfort, and moments. You can honor all of that and still take care of your body at the same time.
You don’t have to be perfect.
You just have to be intentional.
With Love, Coach Nik
