SmartPoints® guide to McDonald’s, Subway & Greggs

On the go and need a quick fix? Refuel at McDonald's, Subway or Greggs using this handy guide.

This article was written for a prior programme; however SmartPoints values are still accurate if you're following the Blue plan on myWW. Once you've signed up, use the app to check the SmartPoints values for your colour.

At WW we’re all about freedom and flexibility - which means you can lose weight while eating the foods you love. Yes, even McDonald's!

Right now, we’re on a mission to prove the flexibility and liveability of the WW programme, by creating a series of articles dedicated to eating out and staying on track.

First, we gave you a SmartPoints®-friendly Nando’s menu and showed you how to enjoy a three course meal at the legendary home of Peri-Peri chicken for just 9 SmartPoints.

Then, we gave Wagamama the SmartPoints treatment - hello steamed chicken gyoza and a comforting bowl of chicken ramen.

But what if you don’t have time for a sit down meal? If you’re on the go and need a quick fix in the form of fast food, read our handy SmartPoints (SP) guides to three of your favourite fast food chains: McDonald's, Subway and Greggs.




We’re lovin’ it! Our top choice…
Coming in at 8SP each, we’re big fans of the Sweet Chilli Grilled Chicken Wrap and the Garlic Mayo Grilled Chicken Wrap.

McDonald’s burgers
If you’re in the mood for a burger, keep it classic with a Mcdonald's Cheeseburger for 10SP (double up for 15SP) or choose a McChicken Sandwich for 11SP. A Quarter Pounder with Cheese and a Big Mac are 17SP each.

eat out weight loss plan

Everyone loves a chicken nugget! A box of six McNuggets will set you back 7SP and three Chicken Selects are 9SP.

TRY THESE: Quick, easy and healthy chicken recipes

McDonald’s sides
Whether you fancy them on the side with a burger or wrap or to enjoy on their own, a small bag of fries is 7SP, a medium bag is 10SP, or go large for 14SP. If you’re running low on dailies or don’t want to tap into your weeklies, the carrot bag, apple & grape fruit bag and shaker side salad are all 0 SmartPoints.

McDonald’s desserts
If you need a sweet fix, mini McFlurrys are fairly low on SmartPoints. A mini Oreo or Crunchie McFlurry is 7SP and a mini Cadbury Dairy Milk McFlurry is 8SP. If you order a regular size, the Oreo is 13SP and the Crunchie and Dairy Milk are 15SP each.

McDonald’s breakfast
If you flew out the door without breakfast this morning, you can pick up a Sausage and Egg McMuffin for 11SP, a hash brown for 4SP and a regular white coffee for 1SP.




We love the Strawberry & Granola Yogurt for 7SP, Greek-style yogurt drizzled with strawberry compote and topped with granola, seeds and almonds. Or, how about the Simply Creamy Oats Porridge for 9SP? If you’re still shaking off sleep, a regular cappuccino will cost you 3SP.

TRY: Our popular overnight oats recipe

Our top choice for a healthy lunch is the Roast Chicken Salad Sub Roll for 8SP. The Tuna Crunch Baguette is also popular with our members, which comes in at 11SP. Or, if you’re simply in the mood for ham and cheese, the Ham and Mature Cheddar Cheese Toastie is 14SP.

Prefer soup or salad for lunch? The Feta & Slow Roasted Tomato Pasta Salad is 12SP, the Oriental Chicken & Sticky Rice Salad is 9SP and Cream of Tomato Soup is also 9SP. Good to know: the Three Cheese & Pepperoni Pizza Slice is 20SP. Try these 9 pizza recipes for less than 12SP.

Unsurprisingly, Greggs Sausage Roll is the top tracked item at this popular fast food chain. It’ll set you back 13SP, although if you go for the Vegan Sausage Roll the SmartPoints value drops to 11. If you’re going for a bake instead, the Steak Bake is 14SP, the Chicken Bake is 15SP and the Cheese & Onion Bake is 17SP.

eat out weight loss plan

Our members love a Greggs Gingerbread Man, and at 8SP it can either sit within your dailies, or you can tap into your weeklies. The Jam Doughnut is 10SP and a Yum Yum is 13SP, although if you’re running low on SmartPoints your best bet may be the Gluten Free Mini Triple Belgian Chocolate Brownie for 5SP.

TRY: These SmartPoints-friendly chocolate dessert recipes




All SmartPoints values are for six-inch subs.

Breakfast subs
Out and about for breakfast? If you're looking for a low SmartPoints option, the Egg & Cheese Breakfast Sub on Italian White Bread or 9 Grain Wheat Bread is 6SP. Nice!

The Bacon Breakfast Sub on Italian White Bread or 9 Grain Italin Bread is 8SP, and the Mega Melt Breakfast Sub on Italian White Bread or 9 Grain White Bread is 13SP.

Skinless chicken breast is a lean protein, and makes a great choice both at home and out & about. At Subway, the Chicken Breast Low Fat Sub on Italian White Bread or 9 Grain Wheat Bread is 6SP. Same goes for the Chicken Tikka Low Fat Sub on Italian White Bread (although the Chicken Tikka Low Fat Sub on 9 Grain Wheat Bread is 7SP).

The Turkey Breast & Ham Low Fat Sub on Italian White Bread for 6SP is another good shout. If you get this sub with the 9 Grain Wheat Bread, it’s 7SP. The Tuna Regular Sub on Italian White Bread or 9 Grain Wheat Bread is 9SP, and the Vegan Regular Sub on Italian White Bread or 9 Grain Wheat Bread is 11SP.

Cheese and toasted? Add 2SP for the cheese.

Don’t forget the dressing! Here’s a quick list of our favourite sauces and their SmartPoints values (based on a serving size of 21g): 

  • Ranch Dressing 1SP
  • Light Mayonnaise 2SP
  • Low Fat Sweet Onion Sauce 2SP
  • Low Fat Honey Mustard Sauce 2SP
  • Chipotle Southwest Sauce 3SP


Not feeling something bready? Subway salads are super low in SmartPoints: the Chicken Breast Salad is 1SP (although you can make it 0 SmartPoints if you have it without the olives) and the Chicken Tikka Salad is also 1SP. The Turkey Breast & Ham Salad is 1SP, the Tuna Salad is 2SP and the Vegan Salad is 5SP.

eat out weight loss plan
eat out weight loss plan

CHECK OUT: These 6 sensational veggie salads

Watch out for the wraps, which may be higher in SmartPoints than you think. The Turkey, Bacon & Guacamole Wrap and the Rotisserie-Style Chicken Caesar Wrap are both 15SP.

Wrapping up a sub or a salad with something sweet? A Chocolate Chip Cookie is 10SP. Why not share one with a colleague and save yourself 5 SmartPoints?

Disclaimer: The SmartPoints listed in these guides are correct at the time of publishing (May 2019). Unless otherwise stated, the SmartPoints values listed are for the item as served in the restaurant - so if you ordered the chicken steamed gyoza at Wagamama, the SmartPoints value of 6 includes all five gyoza that come as part of the dish. You might notice discrepancies between the SmartPoints values you calculate using the nutritional details provided by the restaurant and the SmartPoints values listed for meals in these guides. That's because the SmartPoints values have taken into account any ZeroPoint™ ingredients in the meal and been adjusted accordingly, whereas the restaurant information includes nutritional values for all ingredients. For tracking purposes, use the SmartPoints values listed in these guides.