Of all the questions we get, this is by far the most common. There are many reasons: We've added extra calories to basic foods, everything from pasta sauce to ketchup. We're drinking more calories than ever—450 a day, on average. And, of course, we've been trained to supersize it. Those "value" meals we order through the clown's mouth cost us only 17 percent more money, but 73 percent more calories. That's dummy economics—you wouldn't buy a new Blu-Ray Disc and then pay the electronics store to throw in some old, worn-out videotapes, would you? And so, everytime we eat out, we add 134 calories to our daily intake.
We understand that life is hectic and fast-food meals are inevitable. That's why we created the runaway bestseller Eat This, Not That! back in 2007.
Want proof? Here are 7 fast-food meals with fewer than 350 calories - updated with new additions for 2014. Next time you’re in a bind, opt for one of these meals and banish excess calories for good.
If you do have time to cook, check out our collection of seriously delicious weight loss recipes. You'll eat ribs, lasagna, and cheesecake and still slim down.
1. Panda Express Broccoli Beef with Mixed Veggies
190 calories9.5 g fat (1.5 g saturated)
1,200 mg sodium Panda actually has several options that come in below the 350-calorie mark. As with any Chinese meal, the key is skipping the greasy mound of fried rice and the oily tangle of noodles. Pair a low-calorie entrée such as the Broccoli Beef or the string Bean Chicken Breast with a side of veggies and you wind up with a fairly nutritious meal with plenty of protein to keep you full. Entrees to avoid: Beijing Beef, Orange Chicken, and adding Fried Rice or Chow Mein to your meal.
NOT THAT!
Beijing Beef w/ Fried Rice
1,260 calories
59 g fat (12 g saturated, 0.5 g trans)
1,830 mg sodium
You save: 1,030 calories, 41.5 grams of fat, 630 mg of sodium, and a half day’s worth of saturated fat!
2. Best Sub Under 350 Calories
Subway 6” BLT (on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers)
320 calories9 g fat (4 g saturated)
650 mg sodium The health halo surrounding Subway is a boon for the sandwich chain, but for everyone else, it’s quite problematic. The numbers Subway advertises are only for a 6-inch sub and don’t account for cheese, mayo, olive oil, or any extras most people get on their sub. Order a 12-inch sandwich with a couple of extras and your “healthy” sub suddenly becomes an 800-calorie, diet-sinking torpedo. To be fair, though, there are many nutritious sandwich combinations at Subway, and this is one of them. Just make sure to go with 6 inches (not 12), mustard (not mayo), and take advantage of Subway’s best option: unlimited veggies.
NOT THAT!
6” Big Hot Pastrami with Provolone Cheese
630 calories
35 g fat (13 g saturated, 0 g trans)
1595 mg sodium
You save: 310 calories, 26 grams of fat, 945 mg of sodium, and almost half a day's worth of saturated fat!
3. Best Chicken Under 350 Calories
Chick-fil-A Grilled Nuggets (8 count) with Barbecue Sauce
185 calories3 g fat (1 saturated)
710 mg sodium When it comes to healthy fast-food chicken, Chick-fil-A definitely rules the roost. Lately, though, we’ve seen sodium and calorie counts starting to creep upward, so we’ll be keeping a sharp eye on them this year. This 8-count nugget is packed with 23 grams of hunger-blasting protein and is the perfect midday meal. Just make sure you stay away from the Chick-fil-A Sauce for dipping. One tub contains 140 calories.
NOT THAT!
Spicy Chicken Sandwich Deluxe
570 calories
27 g (8 g saturated, 0 g trans)
1,750 mg sodium
You save: 385 calories, 1220 mg of sodium (over half a day's worth), and 24 grams of fat!
4. Best Wrap Under 350 Calories
McDonald's Grilled Chipotle BBQ Snack Wrap and Side Salad
315 calories10.5 g fat (3.5 saturated)
1,130 mg sodium (with Newman’s Own Low Fat Balsamic Vinaigrette)
You’d be hard-pressed to find a healthier wrap at any other major fast-food chain. Why? Because this one only contains five ingredients: grilled chicken, flour tortilla, jack and cheddar cheese, lettuce, and chipotle BBQ sauce. That’s the kind of ingredient list we like to see: simple and delicious. Tack on a side salad and you’ve got a well-rounded meal with fewer calories than one Double Cheeseburger.
NOT THAT!
Premium Crispy McWrap Southwest Chicken w/ Medium Fries
1010 calories
48 g fat (10.5 g saturated, 0.5 g trans)
1660 mg sodium
You save: 695 calories (an entire meal's worth, basically), 27.5 grams of fat, and 530 mg of sodium!
5. Best Burger Under 350 Calories
Burger King Hamburger and Apple Slices
260 calories9 g fat (3 g saturated)
460 mg sodium Burger King holds the dubious distinction of being the unhealthiest of the Big Three burger joints, but that doesn’t mean you can’t concoct a decent meal. By simply 86ing the cheese, the burger becomes one of the most reliable choices in the fast-food kingdom, and BK’s fresh apple slices are a delicious yet nutritious side. Together, they make a fine meal if you must dine on the dash. Warning: Every Whopper sandwich has anywhere from 0.5 grams to 4 grams of trans fat. Yikes!
NOT THAT!
Whopper w/ Medium Fries
1060 calories
55 g fat (14 g saturated, 1.5 trans)
1480 mg sodium
You save: 800 calories, almost half a day's worth of sodium, and you avoid any trans fats!
6. Best Mexican Under 350 Calories
Taco Bell Fresco Chicken Soft Tacos (2)
280 calories7 g fat (2 g saturated)
940 mg sodium Taco Bell gets a lot of flak for being unhealthy, but truth is, this taco joint provides dozens of possible meal combos for less than 500 calories. The same certainly can’t be said for any of the nation’s most popular fast-food burger chains. Stick to the Fresco Menu, where not one item is more than 350 calories. That said, Taco Bell’s menu still has plenty of pitfalls, so order wisely. Danger lurks in the Smothered Burritos, taco salads, and anything with multiple layers.
NOT THAT!
Taco Bell Smothered Shredded Chicken Burrito (2)
1,300 calories
56 g fat (20 g saturated, 0 g trans)
4,440 mg sodium
You save: 1,020 calories, 49 grams of fat, more than half a day's worth of saturated fat, and nearly two days' worth of salt!
7. Best Breakfast Under 350 Calories
Dunkin’ Donuts Egg White Turkey Sausage Wake-Up Wrap (2)
310 calories12 g fat (5 g saturated)
850 mg sodium (w/ Small Black Coffee)
Dunkin’ might be known for its donuts, but the DDSmart Menu is the real reason to swing by this spot on your way to work. A couple of Wake-Up Wraps and a small black iced coffee will give you exactly what you need to stay energized through the morning. Typically we avoid recommending egg whites, opting for the whole egg instead, but with trying to keep these meals under 350 calories, we had to bend a bit. Don’t worry, though, this meal still delivers 20 grams of hunger-fighting protein. You definitely won’t find that in two glazed donuts.
NOT THAT!
Sausage, Egg & Cheese on Croissant
650 calories
43 g fat (18 g saturated, 0 g trans)
1,250 mg sodium
You save: 340 calories, 31 grams of fat, and 400 mg of sodium – or more than the equivalent of a Bavarian Kreme Donut.
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