A Rhode Island man shed 132 pounds by eating Chick-fil-A’s Spicy Southwest Salad every day for more than a year.
His transformation highlights the impact of consistency, dietary choices, and a single fast-food item.
A digital content creator started his weight loss journey after a shocking number on the scale
Tom Carroll, a digital content producer in Boston, began his weight loss journey in July 2023.
He is 6′ 2″ and weighed 360 pounds after attending a wedding in Syracuse. Additionally, he hadn’t stepped on a scale since the fall of 2019.
Additionally, he also admitted it may have been even higher earlier that summer.
In an essay titled “Chick-fil-A Saved My Life,” Carroll reflected on the moment that sparked change.
The reality of his weight became clear and unavoidable.
A nurse’s blunt remark years earlier had embarrassed and discouraged him from visiting doctors
In 2019, a nurse told Carroll he weighed 346 pounds during a doctor’s visit.
“The nurse at my new doctor’s office told me I was 346 pounds,” Carroll wrote. “‘That’s good eatin’!’ I joked with her.”
“Until it ain’t,” the nurse responded.
“I didn’t ask for a clarification, obviously – had internally died on impact as soon as she said it,” Carroll confessed.
He was mortified and didn’t return to a doctor for years.
That experience haunted him and pushed him to avoid health checkups.
Instead, he chose to quietly make changes on his own terms.
A thanksgiving scare pushed him to commit fully to a new lifestyle
Carroll didn’t fully commit to his new diet until Black Friday in 2023.
While eating Thanksgiving leftovers, he thought he was having a heart attack.
Additionally, he also described it as the scariest physical sensation he had ever experienced.
That health scare made him reconsider every aspect of his lifestyle. He immediately turned to a simpler, healthier routine that he could maintain.
Chick-fil-a’s spicy southwest salad became his daily go-to lunch
His main meal was Chick-fil-A’s Spicy Southwest Salad, which he ate every single day. The salad includes grilled chicken, greens, tomatoes, black beans, corn, chiles, and cheese.
Toppings like tortilla strips, pepitas, and creamy salsa dressing make the salad flavorful. The entire meal totals around 680 calories, offering balance and satisfaction.
“This has been the pillar meal for me each and every day and is what I attribute the bulk of my success to” He wrote
Additionally, Carroll even recreated the salad at home when the restaurant was closed on Sundays.
Before the diet, simple tasks like stairs and seatbelts were a struggle. Clothes didn’t fit, and dressing up wasn’t enjoyable.
After the switch, he felt more comfortable and confident in his body. He often ate yogurt and fruit for breakfast and skipped dinner when needed.
The salad remained his core meal, providing structure to his routine.
Lifestyle changes beyond food contributed to his dramatic weight loss success
Carroll didn’t just change his diet—he also started going to the gym. He cut out sports drinks and soda from his life completely.
Then He gave up alcohol, which used to trigger junk food cravings. Each small decision added momentum to his progress.
Additonally, he embraced a healthier lifestyle from multiple angles, not just meals.
By December 2023, Carroll had dropped below 300 pounds. By July 2024, he weighed only 228 pounds—132 pounds lighter than when he started.
He has successfully maintained his new weight since then. His journey is proof that small, consistent choices can lead to major results.
He credits Chick-fil-A’s salad as the cornerstone of his transformation.