370 calories
7 g fat
2 g saturated fat
6 g fiber
36 g protein
Chicken is already lean, low-cal meat and getting it without mayo is one way to cut unnecessary calories. If you’re looking for a side, you can easily go with a value-sized onion ring. They’re just 150 calories, meaning your lunch or dinner will be 520 calories.
350 calories
13 g fat
4 g saturated fat
13 g fiber
42 g protein
We love Chick-Fil-A, so there’s thankfully tons of stuff to munch on when the hunger cravings hit. The grilled chicken cool wrap is low calorie, low fat, and full of flavor. This nutritional lineup shows it without the avocado lime ranch dressing since it’s 310 calories. If you adore the sauce, use as little as possible.
330 calories
4.5 g fat
1.5 g saturated fat
2 g fiber
35 g protein
It’s a safe bet choosing grilled chicken nearly anywhere, especially if you look closely at the toppings. The artisan grilled chicken sandwich normally has 440 calories and 16 g fat with the mayo. Removing it is a quick and easy way to make a little healthier. For a side, you can add a kid’s size fries for another 110 calories.
170 calories
2 g fat
0 g saturated fat
0 g fiber
26 g protein
We didn’t typo. The three-piece blackened chicken tenders have just 170 calories! Even the five-piece only bumps it up to 283. With numbers like these, you can also get a side. The regular-size green beans will add another 55 calories plus some much-needed nutrients.
526 calories
26 g fat
11.5 g saturated fat
2 g fiber
23 g protein
Five Guys is another one of those fast food restaurants where you can make your own burger. To get these nutritional facts, we made a hamburger with ketchup, lettuce, mustard, onions, pickles, and tomatoes. Nothing better than the classics, right? Since fries are another 220 calories, it may be best to pass on them.
430 calories
24 g fat
8 g saturated fat
4 g fiber
28 g protein
Arby’s has some of the best salads around, so we had to put them on the list. The crispy chicken farmhouse salad is surprisingly healthy (as long as it isn’t slathered in ranch). If you did want to use ranch, keep in mind that one packet is approximately 210 calories, according to Calorie King.
130 calories
3 g fat
0.5 g saturated fat
0 g fiber
25 g protein
The grilled chicken nuggets are a fantastic choice. Even if you bump it up to 12 grilled nuggets, you’re only eating 200 calories! Pairing it with sauce is when things can go awry. One BBQ sauce serving is 45 calories. Not bad, right? Well, the Chick-Fil-A sauce has 140 calories! Wowza! You can pair your chicken nuggets with a small fruit cup for an additional 50 calories.
290 calories
8 g fat
3.5 g saturated fat
3 g fiber
20 g protein
Looking for a low-calorie meal that’s quick and easy? Starbucks. There are tons of options, but the spinach, feta, and egg wrap is one of the most delicious. Packed with flavor and only 290 calories! As far as coffee, the flat white with stevia is low calorie, low sugar, and exceptionally tasty!
220 calories
2.5 g fat
0.5 g saturated fat
5 g fiber
5 g protein
Depending on your Starbucks, you may have a couple of options. While the classic oatmeal is excellent and low calorie (160 calories), we’re partial to blueberry. With the blueberries, seeds, and nuts, it’s packed with antioxidants and nutrition. It has a little agave for sweetness, but you can add stevia for a bit more (without adding more calories).
300 calories
13 g fat
4 g saturated fat
0 g fiber
36 g protein
Teriyaki is normally off-limits due to the high sugar content, but this one is actually pretty good. At 300 calories, you can add a half portion of rice, and you’re just under 500 calories. Keep in mind that a full portion of steamed rice at Panda Express is 380 calories.
425 calories
5.5 g fat
7.5 g saturated fat
11 g fiber
37 g protein
This one naturally depends on what you choose. For these nutritional facts, we picked a salad bowl with steak, Monterey cheese, fajita vegetables, and black beans. By swapping out ingredients, you can change the flavor around. Just make sure to pay attention to what you’re adding! It may seem healthy but can be bad for you (like the guac, which is 230 calories).
260 calories
13 g fat
5 g saturated fat
8 g fiber
12 g protein
Heading to Au Bon Pain? There’s still delicious food you can eat there! The vegetarian deluxe salad is such a great choice that you can eat two and barely bust into 500 calories. It also has tons of nutrients thanks to the olives, feta cheese, cucumbers, chickpeas, and field greens.
460 calories
21 g fat
7 g saturated fat
6 g fiber
39 g protein
Wendy’s salads honestly cannot be beaten. They’re some of the best fast food salads on the market, and almost all of them are under 500 calories. The apple pecan is one of the most delicious and the lowest calorie. The full portion is only 460 calories. If you’re adding the dressing, it just adds another 60 calories per packet.
390 calories
7 g fat
1.5 g saturated fat
3 g fiber
30 g protein
Carl’s Jr. and Hardee’s have a lot of flavors packed into their burgers. You don’t need to get the massive 2/3-pound monster. The charbroiled BBQ chicken sandwich is just as delicious and a fraction of the calories.
420 calories
14 g fat
3.5 g saturated fat
2 g fiber
30 g protein
Most of the stuff on the Sonic menu is high in fat and calories, but not this beauty. The grilled chicken wrap is a super lean piece of meat that has tons of protein. You can reduce the calories even further by asking for light ranch on the side.
400 calories
19 g fat
7 g saturated fat
3 g fiber
24 g protein
Since Taco Bell got rid of most of their healthy items, it can be difficult finding something to eat. The steak tacos are actually a good choice. The only problem is that you need to watch the sodium. This meal has 1030 mg of sodium, so it may not be ideal for those with high blood pressure.
400 calories
16 g fat
3 g saturated fat
3 g fiber
16 g protein
Quiznos can feel like a trap, but pretty much any of the four-inch sandwiches are a great choice for someone watching their calories. The apple harvest chicken sandwich is one of the best at just 400 calories. It’s tasty and healthy!
550 calories
21 g fat
8.5 g saturated fat
5 g fiber
35 g protein
Like the other Chipotle items, this can be higher or lower depending on the choices you pick. For this one, we put together a barbacoa bowl with brown cilantro-lime rice, fajita vegetables, Monterey jack cheese, and tomatillo green-chili salsa.
480 calories
14 g fat
9 g saturated fat
6 g fiber
33 g protein
Denny’s has lots of healthy options with its new Fit Fare menu. We chose the omelet for a couple of reasons. First, it has a ton of protein, which is a great start to the morning. Second, the vegetables give you tons of nutrients that keep your body healthy.
480 calories
15 g fat
7 g saturated fat
6 g fiber
26 g protein
It’s hard to resist the unhealthy options at Einstein Bros, but the healthy options are just as good! This turkey sausage and cheese bagel is delicious. If you wanted to add an egg, it would bump up the calorie count to 550, but it may be worth it if you’re extra hungry.
240 calories
17 g fat
4 g saturated fat
3 g fiber
13 g protein
Thanks to lettuce wraps, a world of low-calorie options have become available. The protein-style hamburger is the best choice, but you can add cheese for another 100 calories (roughly). Unfortunately, the fries are around 400 calories on their own. Maybe a half portion as a side?
230 calories
8 g fat
3.5 g saturated fat
4 g fiber
30 g protein
This salad is good on so many fronts. It’s low calorie, but that’s something we can all see. What we haven’t listed yet is the sodium content. At 590 mg, it’s on the better side of many fast food options on the market. These nutritional facts are the salad without the dressing or corn sticks. Dressing bumps it up to 320 calories, so still not bad.
210 calories
7 g fat
2 g saturated fat
0 g fiber
38 g protein
Since everyone is becoming more health-conscious, KFC put together a healthy menu. The grilled chicken breast is one of the best options, and you can combine it with several sides. Getting mashed potatoes bumps it up to 340 calories, and green beans only increases the calories to 240. If you got both, it’s only 370!
260 calories
9 g fat
2.5 g saturated fat
1 g fiber
40 g protein
Considering how low calorie the three-piece chicken tenders are, you can add a side without any guilt. While apple sauce is the healthiest choice at 70 calories, we all know chicken tenders and applesauce don’t go together. The onion rings, however, are an option at just 280 calories – that’s 540 for the whole meal.
250 calories
11 g fat
4.5 g saturated fat
3 g fiber
34 g protein
Dairy Queen doesn’t have a lot of salad options. Actually, there are just two. If your friends and family choose this restaurant, good luck. The grilled chicken BLT salad is a good choice, but these nutritional facts don’t include the dressing. Depending on what you choose, you could add another 15 to 210 calories to your meal.
480 calories
21 g fat
3.5 g saturated fat
2 g fiber
28 g protein
Steak ‘n Shake is famous for slathering everything in butter, so it isn’t too much of a surprise that there are few options. The grilled chicken sandwich is the best option at 480 calories. This doesn’t include fries, which would add another 150 calories for a kid’s size.
500 calories
15 g fat
1 g saturated fat
5 g fiber
35 g protein
We think the Slim 2 on Thick-Cut Wheat is the best option, although if calories are your main goal, the French bread is slightly lower calorie. We chose wheat because it adds a boost of fiber that our systems need. This eight-inch sandwich is sure to fill you up! If you really want to cut calories, you can go for the "unwich" option, which is a lettuce wrap.
250 calories
9 g fat
3.5 g saturated fat
1 g fiber
12 g protein
McDonald’s is one of the world’s most popular fast food restaurants, and it’s certainly America’s number one choice. Sadly, it’s not the healthiest. As the brand has done away with most of their salads, we’ve been searching for something healthy. The classic burger is a good choice at just 250 calories. You can add a kid-size fry to the order for another 110 calories.
363 calories
17 g fat
5 g saturated fat
16 g fiber
27 g protein
Moe’s allows you to make your own food, so your nutritional facts may not be the same as ours. For ours, we picked a steak bowl with black beans, diced onions, diced tomatoes, grilled peppers, black olives, shredded lettuce, a lime wedge, and guac. The guac acts as a “dressing” since the dressings will add unnecessary sugar and calories.
150 calories
7 g fat
1.5 g saturated fat
2 g fiber
9 g protein
Who doesn’t love broccoli beef? This delicious entrée is super low calorie, a surprise to us. With numbers like these, you can have a full portion of steamed rice with no guilt. It’ll add another 380 calories, but that puts you at 530. Not bad at all!
