Key Points
- Prioritize protein.
- Choose grilled over fried.
- Pick the smallest reasonable portion.
- Go easy on sauces, cheese, and toppings.
- Choose water or a zero-calorie drink.
Arby's
Roast Turkey Slider with a side salad
310 calories • 21g protein
Skip the combo and stick with water.
Burger King
Hamburger with a side garden side salad
290 calories • 15g protein
Single patty, no mayo, light dressing.
Chick-fil-A
12-count Grilled Nuggets
200 calories • 38g protein
Grilled over fried, sauce on the side.
Chipotle
Chicken burrito bowl with black beans, fajita veggies and salsa
420 calories • 44g protein
Skip the rice, cheese and queso for double chicken.
Dairy Queen
Grilled Chicken Sandwich
400 calories • 30g protein
Order it grilled and skip the fries and shake.
Dunkin'
Bacon & Cheddar Omelet Bites
280 calories • 17g protein
Pair it with black coffee instead of a sweet drink.
Firehouse Subs
Small Smokehouse Beef & Cheddar Brisket sub, no mayo
400 calories • 29g protein
Load the veggies and skip the mayo.
Five Guys
Little Hamburger, lettuce wrapped
330 calories • 22g protein
Order the little size and skip the fries.
Gas Station
Core Power Elite 42g protein shake with 1 banana
335 calories • 43g protein
Grab it from the cooler instead of the snack aisle.
Jersey Mike's
Mini Turkey and provolone sub, no oil
350 calories • 25g protein
Mini size with mustard and vinegar keeps it in check.
Jimmy John's
Turkey Tom, no mayo, extra veggies
370 calories • 27g protein
Ask for no mayo and double the veggies.
KFC
3-piece Grilled Chicken Tenders with green beans
310 calories • 40g protein
Choose grilled tenders and pick the vegetable side.
McDonald's
Two Hamburgers, no mayo
500 calories • 24g protein
Two singles beat one big sandwich — water to drink.
Moe's Southwest Grill
Chicken burrito bowl with black beans, veggies and salsa
390 calories • 38g protein
Skip the cheese and go heavy on veggies.
Panda Express
Grilled Teriyaki Chicken with super greens
390 calories • 42g protein
Order it entrée-only, no fried rice or chow mein.
Panera
Chipotle Chicken Avocado Melt, half, with a side salad
440 calories • 30g protein
The You Pick Two half portion keeps it in range.
Popeyes
Blackened Chicken Tenders, 3-piece, with green beans
290 calories • 34g protein
Blackened instead of fried, no dipping sauce.
Sonic
Grilled Chicken Sandwich, no mayo
420 calories • 32g protein
Grilled, not crispy, and water to drink.
Starbucks
Turkey Bacon, Cheddar & Egg White Sandwich
260 calories • 17g protein
Pair with a banana if you need more.
Subway
6-inch Oven Roasted Turkey on multigrain, loaded with veggies
280 calories • 19g protein
Skip the mayo, add mustard and vinegar.
Taco Bell
Two Chicken Soft Tacos, Fresco style
300 calories • 24g protein
Fresco style trims the heavy stuff.
Wendy's
Grilled Chicken Sandwich, no mayo
370 calories • 34g protein
Chili instead of fries is an easy swap.