The Fast-Food Survival Guide

Best: Hamburger, plain. Ketchup and mustard are OK, but no mayo.

Nutrition (per serving):

• 250 calories 
• 12g protein 
• 32g carbs 
• 8g fat
• 6g sugar
• 1g fiber 
• 490mg sodium

Best: Chicken Burrito Bowl with black beans, fajita veggies, and guacamole. Hold the rice, cheese, and sour cream. 

Nutrition (per serving):

• 550 calories 
• 42g protein 
• 34g carbs 
• 31g fat
• 4g sugar
• 20g fiber
• 1,115mg sodium

Best: Little Hamburger, add mushrooms, pickles, peppers, and onions for extra nutrition. 

Nutrition (per serving): 

• 505 calories 
• 24g protein 
• 44g carbs 
• 26g fat
• 10g sugar
• 3g fiber 
• 697mg sodium

Best: Two grilled chicken breasts with a side of green beans.

Nutrition (per serving):

• 390 calories 
• 64g protein 
• 4g carbs 
• 13g fat
• 1g sugar
• 2g fiber 
• 1,520mg sodium

Best: Power Mediterranean Chicken Salad with Light Balsamic Vinaigrette Dressing.

Nutrition (per serving):

• 450 calories 
• 40g protein 
• 42g carbs 
• 15g fat
• 18g sugar
• 8g fiber 
• 1,070mg sodium

Best: Foot-Long Oven-Roasted Chicken Sub on 9-grain wheat with lettuce, tomatoes, onions, green peppers, and cucumbers.

Nutrition (per serving):

• 467 calories 
• 46g protein 
• 91g carbs 
• 10g fat
• 15g sugar
• 11g fiber 
• 1,230mg sodium

Best: TenderGrill Chicken Garden Salad with Ken’s Lite Balsamic Vinaigrette and a hamburger.

Nutrition (per serving):

• 540 calories 
• 47g protein 
• 42g carbs 
• 22g fat
• 10g sugar
• 3g fiber
• 1,030mg sodium

Best: Fresco Crunchy Beef Taco and two Fresco Shredded Chicken Tacos.

Nutrition (per serving):

• 410 calories 
• 27g protein 
• 45g carbs 
• 14g fat
• 5g sugar 
• 7g fiber 
• 1,240mg sodium

Best: Bowl of low- fat Garden Vegetable soup and a whole smoked turkey sandwich.

Nutrition (per serving): 

• 560 calories 
• 27g protein 
• 87g carbs 
• 7g fat
• 12g sugar
• 8g fiber 
• 2,870mg sodium