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The 6 Smartest Fast Food Lunches You Can Order

Eating on the go doesn’t have to derail your diet

By Julie Stewart

Jun 1, 2017

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Lunch is the meal most often bought at fast food joints, according to a survey of more than 1,000 Americans by the marketing company Fluent.

And the most popular fast food options? You guessed it: Burgers and pizza top the list.

But your drive-thru meal doesn’t have to derail your diet if you order wisely. In fact, the following options pack in protein and fiber, which both help keep you feeling fuller for longer.

Keep these choices in mind next time you need to order on the go.

Levi Brown

Arby's Roast Turkey Farmhouse Salad (×2)

600 Calories
38g Fat
21g Carbs
5g Fiber
44g Protein

Double It: Order two. Twice the lettuce makes for lots of filling volume, says Trevor Kashey, Ph.D., of Complete Human Performance. Roast turkey, bacon, and shredded cheddar add flavorful protein. But limit yourself to one balsamic vinaigrette packet. Price for two (may vary): $10.98

Levi Brown

Chick-Fil-A Grilled Market Salad with Zesty Apple Cider Dressing

430 Calories
25g Fat
31g Carbs
4g Fiber
25g Protein

Accentuate Taste: This salad hits that satisfying sweet-and-salty spot by combining apples, strawberries, and blueberries with savory ingredients like chicken. Don’t skip the dressing; it amplifies the satiety factor. $7.84

Levi Brown

Einstein Bros. Bagels Albacore Tuna Salad Sandwich on a Multigrain Roll

590 Calories
28g Fat
59g Carbs
10g Fiber
31g Protein

Favor Fish: One weekly serving of non-fried fish is better than none, but eating more could lower your risk of metabolic problems, the European Journal of Nutrition suggests. A multigrain roll adds filling fiber. $6.99

Levi Brown

Jimmy John’s Beach Club Unwich with Extra Avocado Spread

480 Calories
39g Fat
9g Carbs
2g Fiber
30g Protein

Be Boldly Breadless: “They’re very amenable to custom orders,” says Kashey. To keep a lid on carbs while preserving the protein, order this as an “unwich”—swaddled in lettuce. They’ll also scoop out the soft part of a roll. $7.25

Levi Brown

McDonald’s Artisan Grilled Chicken Sandwich and a Cutie (mandarin orange)

420 Calories
7g Fat
52g Carbs
3g Fiber
37g Protein

Keep It Authentic: That’s a real chicken breast in this sandwich, not a preformed poultry patty. Round out your lunch with a Cutie—a seedless, easy-to-peel, irresistibly sweet “dessert”—for vitamin C and antioxidants. $5.48

Levi Brown

Wendy’s Power Mediterranean Chicken Salad

450 Calories
15g Fat
42g Carbs
8g Fiber
40g Protein

Go Lean and Green: Grilled chicken, feta cheese, and hummus pack this salad with protein, which helps you maintain muscle mass and control hunger. This is a complete meal in a bowl. “No sides needed,” says Kashey. $6.99

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