Food & nutrition

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.

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 10-11 SmartPoints on Green and 9-10 SmartPoints on Blue and Purple.

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 9SP on Green and 8SP on Blue and Purple, 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 on all plans (double up for 15SP) or choose a McChicken Sandwich for 11SP on Green, Blue and Purple. A Quarter Pounder with Cheese and a Big Mac are both 17SP on all plans.

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

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 on Green, Blue and Purple. 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 on all three plans. If you order a regular size, the Oreo is 13SP and the Crunchie and Dairy Milk are 15SP each on Green, Blue and Purple.

McDonald’s breakfast
If you flew out the door without breakfast this morning, you can pick up a Sausage and Egg McMuffin for 13SP on Green and 11SP on Blue and Purple, a hash brown for 4SP and a regular white coffee for 1SP on all three plans.




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

TRY: Our popular overnight oats recipe

Our top choice for a healthy lunch is the Roast Chicken Salad Sub Roll for 9SP on Green and 8SP on Blue and Purple. The Tuna Crunch Baguette is also popular with our members, which comes in at 12SP on Green and 11SP on Blue and Purple. Or, if you’re simply in the mood for ham and cheese, the Ham and Mature Cheddar Cheese Toastie is 14SP on all three plans.

Prefer soup or salad for lunch? The Feta & Slow Roasted Tomato Pasta Salad is 12SP on all plans, the Oriental Chicken & Sticky Rice Salad is 11SP (Green) and 9SP (Blue and Purple) and Cream of Tomato Soup is also 9SP across all three plans. Good to know: the Three Cheese & Pepperoni Pizza Slice is 20SP on all plans. 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 across all three plans. 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 on Green, Blue and Purple.

Our members love a Greggs Gingerbread Man, and at 8SP on all three plans 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 on all plans, although if you’re running low on SmartPoints your best bet may be the Gluten Free Mini Triple Belgian Chocolate Brownie for 5SP on Green, Blue and Purple.

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 is 7SP Green and 6SP Blue and Purple. Or on 9 Grain Wheat Bread it's 9SP Green and 8SP Blue and Purple. Nice!

The Bacon Breakfast Sub on Italian White Bread or 9 Grain Italin Bread is 8SP on all three plans, and the Mega Melt Breakfast Sub on Italian White Bread is 14SP on Green and 12SP on Blue and Purple, or on 9 Grain White Bread it's 16SP on Green and 14SP on Blue and Purple.

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 7SP Green and 6SP Blue and Purple. 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 goes up to 7SP on Blue and Purple).

The Turkey Breast & Ham Low Fat Sub on Italian White Bread for 7SP on Green and 6SP on Blue and Purple is another good shout. If you get this sub with the 9 Grain Wheat Bread, the SmartPoints on Green remain the same but increase to 7 on Blue and Purple. The Tuna Regular Sub on Italian White Bread is 9SP on all three plans or on 9 Grain Wheat Bread the SmartPoints increase to 10SP on Green, and the Vegan Regular Sub on Italian White Bread or 9 Grain Wheat Bread is 11SP all on three plans.

Cheese and toasted? Add 2SP across all plans for the cheese.

Don’t forget the dressing! Here’s a quick list of our favourite sauces and their SmartPoints values across all three plans (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, The Chicken Tikka Salad and the Turkey Breast & Ham salad are all 2SP on Green and 1SP on Blue and Purple. The Tuna Salad is 4SP on Green and 2SP on Blue and Purple, and the Vegan Salad is 5SP all on three plans.

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 16SP on Green and 15SP on Blue and Purple.

Wrapping up a sub or a salad with something sweet? A Chocolate Chip Cookie is 10SP on all plans. 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 (January 2020). 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.