Fast Food that won't kill your diet.

Subway for breakfast is the best choice I've found...the egg white on wheat english muffin no cheese with tomatoes, onions, and jalapeno is the best!

Arby's Jr. Turkey ranch (no sauce) is 190 calories but high in sodium.

if I go to subway I stick to a 6inch oven roasted chicken on wheat with lettuce and sweet onion sauce, I get it toasted and it DELISHHH. i could eat it every day.

also, i havent tested this but as far as fast food - kids meals are probably the best bet. its closer to the right portion size - right?

At Burger king you can get the
6 piece chicken fries for 250 cals...as long as you go without ketchup! I like them
Also at BK you can get apple fries which are just fresh apple slices cut in the shape of a french fry for 70 calories!

At McDonalds you can get the premium ceasar salad without croutons or chicken for 90 cals...not sure about dressing though!

At dairy queen the best blizzard calorie wise is the mini banana split which is 290 cals

At cold stones you can get the tart and tangy yogurt for 140 cals and add strawberries on top for 20 cals

Hope this helps!

The spicy chicken salad at Wendy's is good. I got the half size with light ranch for under 300 calories and it's only $3.99. It comes with greens, cherry tomatoes, some shaved cheese and half a spicy chicken breast. I was full after eating that!

Panera and Chipotle are the closest things I get to fast food. And with both of those, I don't get what I used to.
-wtk

Starbucks Egg White, Spinach, Feta wrap is the best for breakfast!

This is what I found online:

Less Than 500 Calories at Dunkin' Donuts
Ham, Egg & Cheese English Muffin Sandwich with English Breakfast Tea
350 calories
15 g fat (6 g saturated fat)
1,045 mg sodium

English muffins have a fraction of the carbohydrates of a bagel, and none of the trans fats of the donuts and croissants. The antioxidant-rich tea is also a great way to begin your day.

Less Than 500 Calories at Hardee's
BBQ Chicken Sandwich with a small side of Cole Slaw
490 calories
16 g fat (3g saturated fat)
1,340 mg sodium

Barbecue sauce and a reasonably-sized side dish keep this meal in the safe zone. Just opt for a water, rather than a Hardee's shake or malt, and you're good to go. And if you want to steer clear of the liquid disasters that can blow up your waistline without your knowing it, be sure to check out some of these other worst beverages in America.

Less Than 500 Calories at KFC
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)
1,200 mg sodium

Order a side of green beans for a good source of vitamins K, A, and C—key players in maintaining strong bones and reducing cancer-causing free radicals. The corn on the cob will also help fill you up with minimal added calories. Just beware the dipping sauces—choosing BBQ over Ranch can save you over 100 calories.

Less Than 500 Calories at McDonald's
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

Counting calories doesn't mean your meal is healthy. For example: The Grilled Chicken Classic Sandwich matches the Quarter Pounder without cheese when it comes to caloric content—but the chicken has no trans fats, while the burger does. Choose the sandwich and side salad for a good combination of protein and veggies.

Less Than 500 Calories at 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

Regardless of which pizza chain you favor, ham and pineapple is one of the most trusted combinations you can order. Ham adds extra protein to balance out the crust's carbohydrate load, while pineapple adds low-cal sweetness and a dose of antioxidants.

Less Than 500 Calories at Taco Bell
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

Order almost any menu item "fresco" style and the Bell boys will replace cheese and sauces with a chunky tomato salsa, cutting calories and fat by at least 25 percent. Beyond being nutritious, salsa is also cheap—check out our list of the other healthiest cheap foods you can eat. Finally, the Mexican rice adds a tasty little side (just 110 extra calories) that'll help fill you up without filling you out.

Less Than 500 Calories at Wendy's
Ultimate Chicken Grill Sandwich with Mandarin Orange Cup and small Nestea Sweetened Iced Tea
500 calories
7 g fat (1.5 g saturated fat)
983 mg sodium

This is the healthiest sandwich on the menu. Don't order your chicken spicy, though: That's their cue to fry, rather than grill, your bird, tacking on an extra 9.5 fat grams. Adding a small citrus fruit cup side is also a great, low-calorie way to add sweetness—and cold-fighting vitamin C—to your meal.

Look all the nutrition facts available. Had a bad experience at Applebees the other night with the "Under 550" menu. I had the WW Asiago Peppercorn Steak, 390 including the sides, 1520 sodium, could be worse I guess! Girlfriend had the WW Chipotle Lime Chicken, 490 including sides, but hear this!!!!! 4990 sodium!

Need to get more information before ordering.

My choice has been to ask my friends go to healthier places to eat. That has solved my problem. Of course this might not be possible where you live. In the Pacific Northwest there are LOTS of healthy, low cost alternatives to fast food. (Like Qdoba and Taco del Mar).

Not really a fast food person anymore but Chili's soups are pretty good. A little high in sodium for the entire bowl but the sweet corn soup is delish!

Panera

OMG! Their new Thai chicken chopped salad w/a cup of low fat chicken noodle soup.... AWESOME pick two!!!

At Sonic, the Grilled Chicken Wrap is 391 calories & very tasty & filling.
At McDonalds, I usually get a Cheeseburger (300 calories) and a large diet coke.

Chipotle or Qdoba are good if you get the bowl (no tortilla) and none of the sour cream, etc. Stick to the meat, rice, beans and veggies and it's good on calories and fat. It is about half your day's sodium intake for one bowl but I think this is a problem with any eating out choices.