Points® 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.
Published 15 May, 2019

At WeightWatchers® 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 Points®-friendly Nando’s menu and showed you how to enjoy a three course meal at the legendary home of Peri-Peri chicken.

Then, we gave Wagamama the Points® 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 Points® guides to three of your favourite fast food chains: McDonald's, Subway and Greggs.


We’re lovin’ it! Our top choice…
Coming in at 7P, 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 11P (double up for 17P) or choose a McChicken Sandwich for 12P. A Quarter Pounder with Cheese is 19P and a Big Mac is 17SP.

Everyone loves a chicken nugget! A box of six McNuggets will set you back 7P and three Chicken Selects are 10P.

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 7P, a medium bag is 10P, or go large for 13P. If you’re running low on dailies or don’t want to tap into your weeklies, the carrot bag and side salad (no dressing) are both 0 Points and the apple & grape fruit bag is 0P.

McDonald’s desserts
If you need a sweet fix, mini McFlurrys are fairly low on Points. A mini Oreo or Maltesers McFlurry is 7P and a mini Cadbury Dairy Milk or Crunchie McFlurry is 8P. If you order a regular size, the Oreo is 14P and the Crunchie is 17P.

McDonald’s breakfast
If you flew out the door without breakfast this morning, you can pick up a Sausage and Egg McMuffin for 12P, a hash brown for 4P and a regular white coffee for 2P.


We love the Strawberry & Granola Yogurt for 8P, Greek-style yogurt drizzled with strawberry compote and topped with granola, seeds and almonds. Or, how about the Simply Creamy Oats Porridge for 8P? If you’re still shaking off sleep, a regular cappuccino with chocolate topping will cost you 4P.

TRY: Our popular overnight oats recipe

Our top choice for a healthy lunch is the Roast Chicken Salad Sub Roll for 9P. The Tuna Crunch Baguette is also popular with our members, which comes in at 11P. Or, if you’re simply in the mood for ham and cheese, the Ham and Mature Cheddar Cheese Toastie is 16PP.

Prefer soup or salad for lunch? The Feta & Tomato Pasta Salad is 12P, the Oriental Chicken & Sticky Rice Salad is 9P and Cream of Tomato Soup is also 9P. Good to know: the Three Cheese & Pepperoni Pizza Slice is 22P. Try these 9 pizza recipes for less than 14P.

Unsurprisingly, Greggs Sausage Roll is the top tracked item at this popular fast food chain. It’ll set you back 14P, although if you go for the Vegan Sausage Roll the Points value drops to 12. If you’re going for a bake instead, the Steak Bake is 16P, the Chicken Bake is 17P and the Cheese & Onion Bake is 18P.

Our members love a Greggs Gingerbread Man, and at 9P it can either sit within your dailies, or you can tap into your weeklies. The Jam Doughnut is 10P and a Yum Yum is 15P, although if you’re running low on Points®, your best bet may be the Mini Triple Belgian Chocolate BrownieS for 5P each.


All Points values are for six-inch subs.

Breakfast subs
Out and about for breakfast? If you're looking for a low Points® option, the Poached Egg & Cheese Sub is 8P. Nice!

The Bacon Breakfast Wrap is 10P, and the Turkey Sausage, Omelette & Cheese Sub is 12P.


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 6P. The Chicken Tikka Low Fat Flatbread goes up to 7P and is a great lunch option.

The Turkey Breast Low Fat Sub on Italian White Bread for 5P is another good shout. If you get this sub with the 9 Grain Wheat Bread, the Points remain the same. The Tuna Regular Sub on 9 Grain Wheat Bread is 10P and the Veggie Delite Low Fat Sub on Italian White Bread is 6P.

Cheese and toasted? Add 2P for the cheese.

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

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


Not feeling something bready? Subway salads are super low in Points: the Roast Chicken Breast Salad is 0P, The Chicken Tikka Salad is 0P and the Turkey Breast & Ham salad is 1P. The Tuna Salad is 3P and the Vegan Salad is 4P.

eat out weight loss plan
eat out weight loss plan
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 Points than you think. The Chicken Pizziola Wrap is 14P and the Spicy Italian Wrap is 17P.

Wrapping up a sub or a salad with something sweet? A Chocolate Chip Cookie is 11P. Why not share one with a friend or colleague and save yourself 5 Points?

Disclaimer: The Points listed in these guides are correct at the time of publishing (March 2022). Unless otherwise stated, the Points values listed are for the item as served in the restaurant - so if you ordered the chicken steamed gyoza at Wagamama, the Points value of 7PP includes all five gyoza that come as part of the dish. You might notice discrepancies between the Points you calculate using the nutritional details provided by the restaurant and the Points listed for meals in these guides. That's because the Points 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 Points values listed in these guides.