Food & nutrition

PersonalPoints™ 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 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 PersonalPoints™-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 PersonalPoints (PP) guides to three of your favourite fast food chains: McDonald's, Subway and Greggs.


We’re lovin’ it! Our top choice…
Coming in at 8-9PP, 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 11PP (double up for 17PP) or choose a McChicken Sandwich for 12PP. A Quarter Pounder with Cheese is 19PP and a Big Mac is 17SP.

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

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 7PP, a medium bag is 10PP, or go large for 13PP. 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 0-1PP.

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

McDonald’s breakfast
If you flew out the door without breakfast this morning, you can pick up a Sausage and Egg McMuffin for 12-14PP, a hash brown for 4PP and a regular white coffee for 2PP.


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

TRY: Our popular overnight oats recipe

Our top choice for a healthy lunch is the Roast Chicken Salad Sub Roll for 7-8PP. The Tuna Crunch Baguette is also popular with our members, which comes in at 11-13PP. 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 12PP, the Oriental Chicken & Sticky Rice Salad is 9-10PP and Cream of Tomato Soup is also 9PP. Good to know: the Three Cheese & Pepperoni Pizza Slice is 22PP. Try these 9 pizza recipes for less than 14PP.

Unsurprisingly, Greggs Sausage Roll is the top tracked item at this popular fast food chain. It’ll set you back 14PP, 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 16PP, the Chicken Bake is 17PP and the Cheese & Onion Bake is 18PP.

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

TRY: These PersonalPoints-friendly chocolate dessert recipes


All Points values are for six-inch subs.

Breakfast subs
Out and about for breakfast? If you're looking for a low PersonalPoints option, the Poached Egg & Cheese Sub is 8-10PP. Nice!

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


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 6-7PP. The Chicken Tikka Low Fat Flatbread goes up to 7-8PP and is a great lunch option.

The Turkey Breast Low Fat Sub on Italian White Bread for 5-7PP 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 10PP and the Veggie Delite Low Fat Sub on Italian White Bread is 6PP.

Cheese and toasted? Add 2PP 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 1PP
  • Light Mayonnaise 2PP
  • Low Fat Sweet Onion Sauce 1PP
  • Low Fat Honey Mustard Sauce 1PP
  • Chipotle Southwest Sauce 2PP


Not feeling something bready? Subway salads are super low in Points: the Roast Chicken Breast Salad is 0-2PP, The Chicken Tikka Salad is 0-1PP and the Turkey Breast & Ham salad is 1-2PP. The Tuna Salad is 3-4PP and the Vegan Salad is 4PP.

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 14-15PP and the Spicy Italian Wrap is 17PP.

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

Disclaimer: The PersonalPoints 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 PersonalPoints 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.