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Starbucks
Starbucks2
Chick-fil-A
Chick-fil-A
“The nutrient-packed Market Salad is overflowing with a variety of fruits and veggies which is very rare for a fast food restaurant,” says Lauren Harris-Pincus, M.S., R.D.N., founder of NutritionStarringYOU.com, and author of The Everything Easy Pre-Diabetes Cookbook. “It features sliced grilled chicken breast served on a fresh bed of mixed greens, topped with crumbled blue cheese and a mix of red and green apples, strawberries, and blueberries. It’s served with harvest nut granola and roasted almonds as well.”
More great options: Berry Parfait, Grilled Chicken Sandwich, Egg White Grill, Grilled Nuggets, Cool Wrap
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Panera Bread
Panera Bread
The Mediterranean Chicken Greens with Grains is packed with whole grains, chicken, mixed greens, cucumbers, hummus, Greek dressing, feta, and shawarma seasoning. “It’s a meal loaded with protein, fiber, and heart-healthy fats to keep you satisfied for a while and save you the trouble of assembling all of these lovely ingredients at home,” says Harris-Pincus. “The sodium is a bit high and you can lower that by skipping or reducing the cheese and asking for dressing on the side and using less.”
Another great option: Mediterranean Veggie Sandwich
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Taco Bell
Taco Bell
Did you know you can customize your order at Taco Bell? This makes it even easier to choose a healthy option. Start with the Veggie Bowl, then skip the added cheese and sour cream.“Those are two big areas of high fat and high calories,” says Rachel Lustgarten, a clinical dietitian at the Comprehensive Weight Control Center at Weill-Cornell Medicine.
A few more options to lighten things up include swapping out the rice for extra lettuce. With a ton of veggies, beans, guacamole and pico de gallo, this vegetarian bowl will satisfy.
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Pizza Hut
Pizza Hut
This pizza chain may be famous for its stuffed crust and gooey cheese sticks, but for health purposes, you’ll want to check out Pizza Hut’s Veggie Lover’s Pizza With Thin and Crispy Crust.
“Adding vegetables to pizza is a way to increase nutrient density of an old time favorite,” says Evans. Good news: The Veggie Lover’s pizza comes with mushrooms, onions, green bell peppers, Roma tomatoes, and black olives. That’s a lot of produce! And a medium-sized pie clocks in at 170 calories per slice.
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Wendy’s
Wendy’s
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Carl’s Jr.
Hardee’s/Carl’s Jr.
This chain has a few workable options, including a Charbroiled BBQ Chicken Sandwich. Ask for the sauce on the side (you’ll likely add less yourself than the chef), and you’ll sit down to a savory sandwich with about 210 calories and 3.5 grams of fat. Even so, you won’t want to make this option a go-to. Like most fast food meals it’s high in salt, packing nearly a half day’s worth of sodium.
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Dunkin’
Dunkin’ Donuts
Simple and fueling, the Wake-Up Wrap can be made to order with your choice of protein and with or without cheese. The turkey sausage option is low in calories and high in protein, with a reasonable amount of sodium.
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McDonald’s
McDonald’s
McDonald’s classic burger—seasoned with salt and pepper and topped with pickles, chopped onions, ketchup, and mustard— actually isn’t all that bad for you compared to other items on their menu. “If you have to have a burger, this will do the least damage,” says Lisa DeFazio, R.D. Consider ditching the bun if you’re craving the protein and don’t want the carbs.
Another great option: Egg McMuffin
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Burger King
Burger King
More of a BK person? The Burger King classic hamburger stacks up almost identically to the McDonald’s burger, nutrition-wise. It has 13 grams of protein for less than 300 calories and contains zero trans fats. To cut back on salt, fat, and sugar, consider skipping the fries and opting for a seltzer water instead of a soda.
Another great option: Egg and Cheese Croissan’wich
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Subway
Subway
A 6-inch Turkey Breast Sandwich at Subway is one of the healthiest items on the menu if you forgo the cheese and condiments and opt for their nine-grain wheat bread. DeFazio also suggests adding some avocado for healthy fat and mustard or vinegar to boost the flavor.
More great options: Oven-Roasted Chicken Salad, Veggie Delite
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Chipotle
Chipotle/Facebook
While there are many healthy eating options at Chipotle, Laura Cipullo, R.D., is a fan of their Burrito Bowl. “Go for chicken, black beans, brown rice, and two servings of veggies,” she recommends. Add a little calcium, vitamin D, and fat with a sprinkling of cheddar cheese. However, beware of the salsa, she warns that it’s higher in sodium than you might think. Also, be mindful of the sour cream—ask for just one spoonful. The same goes for the guacamole.
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Jack in the Box
Jack in the Box
This whole-grain Chicken Fajita Pita—filled with grilled chicken, shredded cheddar, lettuce, grilled onions, and tomato—is a “warm, satisfying, and balanced meal choice,” says Elizabeth Adler, M.S., R.D., C.D.N. “It’s a powerful mixture of protein, fats, and carbohydrates that it will work to keep you energized and satisfied.”
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Einstein Bros. Bagels
Einstein Bros. Bagels
“Adding avocado to any sandwich increases the unsaturated fat content, something the heart benefits from,” says Evans, who recommends the Garden Avocado Egg Sandwich. “Adding spinach and tomato and having it on a whole grain bagel ups the nutrients, too.” Plus, the egg and sheer size of the meal are bound to keep you satiated for a while.
Another great option: Avocado Veg Out Sandwich
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Panda Express
Panda Express/Facebook
The Broccoli Beef option from Panda Express is extremely flavorful and is very low in calories. “The broccoli provides fiber, calcium, and all the nutrients for which broccoli is famous, and the beef provides iron as well as protein for staying power,” explains Cipullo. Because this dish is so low in calories, consider adding a side of their mixed veggies and incorporating it into the broccoli beef dish for a well-rounded and more satisfying meal. “If you’re looking for more carbohydrates, they also offer steamed brown rice, which you could add as a side,” she suggests.
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