Eating Out

Subway has been my friend. I order the oven roasted chicken (foot long) on 9 grain wheat and all the veggies I want.
No Cheese. and Chipotle sauce. You have to tell them you only want a little otherwise you can kiss your healthy eating goodbye.
Its 90 calories of serving for that stuff. If not, get the sweet onion teriyaki which is less cals and water to drink.

I split them into 2 meals. One for dinner and one for lunch the next day..... or for breakfast and throw in some egg whites

Sometimes, if I didn't have time to eat lunch I will eat the foot long that day( and if it fits my macros).

If you have a smartphone you can download an app that will give you calories of what you want on your subway sandwich and you can figure it out before you go into the store and order. There are other apps out there too for other restaurants. You might want to just use those for reference. Good luck!

The other thing is, you have to at some point learn how to be a fan of cooking because this is a life long change...not a quick fix.
and it will get expensive over time to keep going to restaurants...just saying.

I am sure you can find some really simple yummy recipes here that you can use.

Taco Bell:

Taco Bell Gordita Nacho Cheese -- Chicken
270 calories
10g fat, 2.5g saturated fat

Two Fresco Soft Beef Tacos
with Mexican Rice and a bottle of water
470 calories
17 g fat (6 g saturated fat)
1,760 mg sodium

Subway:
6-inch Double Roast Beef Sub
with Veggie Delite Salad with Fat-Free Italian Dressing and Medium Iced Tea
455 calories
8 g fat (3.5 g saturated fat)
2,100 mg sodium

Quiznos:
Small Honey Bourbon Chicken
with a Cup of Chili (no crackers), and bottle of water
460 calories
11.5 g fat (2.5 g saturated fat)
1,540 mg sodium

Pizza Hut:
Two Slices Thin ‘N Crispy Pizza (12")
with Quartered Ham & Pineapple, and Medium Diet Coke
360 calories
12 g fat (5 g saturated fat)
1,110 mg sodium

McDonald's:

McDonald's Chicken McNuggets with Sweet 'N Sour Sauce
4 pieces, 220 calories
10g fat, 2g saturated fat
add a Fruit & Walnut Salad (310 calories, with yogurt dressing)

McDonald's Hamburger
260 calories
9g fat, 3.5g saturated fat
This less-than-two-ounce burger is pretty small, so it's one of the diet-friendliest sandwiches in the biz. Pair it with a Side Salad drizzled with a packet of Newman's Own Low Fat Balsamic Vinaigrette (60 calories total) and a bottle of water.

McDonald's Egg McMuffin
300 calories
12g fat, 4.5g saturated fat
.
McDonald's McChicken
370 calories
16g fat, 3.5g saturated fat

Premium Grilled Chicken Classic Sandwich
with a Side Salad with Newman's Own Low Fat Balsamic Vinaigrette, and a Medium Iced Tea
480 calories
13 g fat (2 g saturated fat)
1,945 mg sodium

KFC:

KFC Honey BBQ Sandwich
300 calories
6g fat, 1.5g saturated fat


3 Crispy Strips
with Green Beans and 3" Corn on the Cob, and a Medium Diet Pepsi
475 calories
22.5 g fat (6 g saturated fat)
1,165 mg sodium

Jack in the Box:
Chicken Fajita Pita
with Side Salad with Low-Fat Balsamic Vinaigrette Dressing and a 20-oz Fresh Brewed Iced Tea
390 calories
13.5 g fat (5 g saturated)
1,650 mg sodium

Dunkin Donuts:
Ham, Egg & Cheese English Muffin Sandwich
with English Breakfast Tea
350 calories
15 g fat (6 g saturated fat)
1,040 mg sodium

Carl's Junior:
Charbroiled BBQ Chicken Sandwich
with Side Salad with Low Fat Balsamic Dressing, and Medium Iced Tea
445 calories
8.5 g fat (2.5 g saturated fat)
1,690 mg sodium

Burger King:
Whopper Jr. without Mayo
with Garden Salad and 10-oz Minute Maid Orange Juice
445 calories
12 g fat (4.5 g saturated fat)
520 mg sodium

Arby's:
Chicken Fillet Sandwich - Roast
with Applesauce, and a 20-oz Diet Peach FruiTea
470 calories
16 g fat (3 g saturated fat)
934 mg sodium

Although I would also recommend cooking at home, these are some options. As you can see, the sodium is outrageous.
Here is a resource for quick, easy, healthy, five ingredient meals, in case you want to try your hand at cooking:
http://www.cookinglight.com/food/quick-healthy/5-ingredient-healthy-recipes-00400000053319/

subway turkey salad with spinach and sweet onion terriyaki. Captain Ds has a great menu as well for low cal,like baked tilapia and salmon.

I like to eat at Panera. I usually get a U pick 2 meal with salad (usually greek, but the cafe salad is the healthiest) and either black bean soup or garden vegetable soup (I think chicken noodle is pretty low in calories too). If I have enough calories I'll have a baguette for the side, but you can get an apple instead.