10 Healthy Fast Food Meals Under 400 Calories

Looking for a healthy meal to eat on the run? Check out these quick meals that’ll keep you on a positive nutrition track.
entrée saladsEntrée salads can be a reliable choice, but the secret to keeping these under 400 calories are those misleading "sides" in tiny packets. Keep the dressing on the side, and use the "dip and scoop" routine by dipping your fork in the dressing and scooping up some greens. Wendy's Mandarin Chicken Salad is another popular choice, but pass on those crispy noodles and almonds. If you order a South of the Border salad, skip the chips, extra cheese, and sour cream. Picture - Wendys.Com

entrée salads

Entrée salads can be a reliable choice, but the secret to keeping these under 400 calories are those misleading “sides” in tiny packets. Keep the dressing on the side, and use the “dip and scoop” routine by dipping your fork in the dressing and scooping up some greens. Wendy’s Mandarin Chicken Salad is another popular choice, but pass on those crispy noodles and almonds. If you order a South of the Border salad, skip the chips, extra cheese, and sour cream. Picture – Wendys.Com

 

healthy snacksWhen a snack is in order, try a fruit and yogurt parfait at McDonald's. At 160 calories, it's great for a later afternoon pick-me-up. Their small dish of soft-serve low-fat ice cream keeps you in within your calorie snack budget. In every locale, you'll be able to a small dish of plain, low-fat frozen yogurt, paired with fresh fruit for a healthy, lower calorie snack. (Skip the fruited frozen yogurts, regular ice creams, smoothies, and shakes). At under 200 calories, these snack options become part of a healthy meal when paired with a main dish salad (skip the dressing and add-ins). Picture - McDonalds.Com

healthy snacks

When a snack is in order, try a fruit and yogurt parfait at McDonald’s. At 160 calories, it’s great for a later afternoon pick-me-up. Their small dish of soft-serve low-fat ice cream keeps you in within your calorie snack budget. In every locale, you’ll be able to a small dish of plain, low-fat frozen yogurt, paired with fresh fruit for a healthy, lower calorie snack. (Skip the fruited frozen yogurts, regular ice creams, smoothies, and shakes). At under 200 calories, these snack options become part of a healthy meal when paired with a main dish salad (skip the dressing and add-ins). Picture – McDonalds.Com

 

grilled chicken sandwichThink grilled chicken and you'll be saving calories. Skip the fried sandwich (a no-brainer), and ask for a whole grain bun. Whether it's Chik-Fil-A, Wendy's, Burger King, McDonalds, Subway, or KFC, there's always a grilled chicken option ranging between 320 and 380 calories. It's a complete and balanced meal, adding lettuce, tomatoes, and onions. Remember to stay hydrated with a low calorie drink. Think water or seltzer first, or try a Crystal Light, Vitaminwater10, Propel, or diet soda for variety. Picture - Chickfila.Com

grilled chicken sandwich

Think grilled chicken and you’ll be saving calories. Skip the fried sandwich (a no-brainer), and ask for a whole grain bun. Whether it’s Chik-Fil-A, Wendy’s, Burger King, McDonalds, Subway, or KFC, there’s always a grilled chicken option ranging between 320 and 380 calories. It’s a complete and balanced meal, adding lettuce, tomatoes, and onions. Remember to stay hydrated with a low calorie drink. Think water or seltzer first, or try a Crystal Light, Vitaminwater10, Propel, or diet soda for variety. Picture – Chickfila.Com

 

pizzaSome days there's nothing like a big cheesy slice of pizza. It can be a great nutritional choice IF you choose wisely. Stick with a Pizza Hut Thin and Crisp veggie pizza. Two slices are 360 calories – leaving room for a side salad (without dressing – use some red wine vinegar or lemon juice if fat-free dressing isn't available). Go with a friend on a pizza day, to avoid being tempted by the extra slices! Or try a single slice (180 cal) with a bigger salad, containing some beans, beets, low-fat cheese, and chopped egg. Picture - Pizzahut.Com

pizza

Some days there’s nothing like a big cheesy slice of pizza. It can be a great nutritional choice IF you choose wisely. Stick with a Pizza Hut Thin and Crisp veggie pizza. Two slices are 360 calories – leaving room for a side salad (without dressing – use some red wine vinegar or lemon juice if fat-free dressing isn’t available). Go with a friend on a pizza day, to avoid being tempted by the extra slices! Or try a single slice (180 cal) with a bigger salad, containing some beans, beets, low-fat cheese, and chopped egg. Picture – Pizzahut.Com

 

skim latteNot a breakfast eater, and looking for morning coffee instead? Change it up – and order a large skim milk latte. Yes, a latte is the perfect meal for many busy people. Packed with protein, and half your calcium need for the day, it's a "liquid meal in a cup". Choose decaf or fully caffeinated; not a coffee drinker? Try a "steamer" – the same drink without coffee, adding a sugar-free flavored syrup. Available at coffee houses and stores everywhere! At 180 calories, you can add a banana or other fresh fruit, or a handful of almonds if you like. Picture - Starbucks.Com

skim latte

Not a breakfast eater, and looking for morning coffee instead? Change it up – and order a large skim milk latte. Yes, a latte is the perfect meal for many busy people. Packed with protein, and half your calcium need for the day, it’s a “liquid meal in a cup”. Choose decaf or fully caffeinated; not a coffee drinker? Try a “steamer” – the same drink without coffee, adding a sugar-free flavored syrup. Available at coffee houses and stores everywhere! At 180 calories, you can add a banana or other fresh fruit, or a handful of almonds if you like. Picture – Starbucks.Com

 

starbucks perfect oatmealOatmeal is the perfect food for breakfast any time of year. Fiber-rich, and filling, a bowl of oatmeal can be topped with fresh or dried fruits, or some chopped nuts for daily variety. Try Starbucks Perfect Oatmeal, with some fruit and nut toppings, for a tasty breakfast of around 300 calories. You can also find single packages of oatmeal in most convenience stores and airports. All you need is a large cup of hot water! Picture - Starbuck,Com

starbucks perfect oatmeal

Oatmeal is the perfect food for breakfast any time of year. Fiber-rich, and filling, a bowl of oatmeal can be topped with fresh or dried fruits, or some chopped nuts for daily variety. Try Starbucks Perfect Oatmeal, with some fruit and nut toppings, for a tasty breakfast of around 300 calories. You can also find single packages of oatmeal in most convenience stores and airports. All you need is a large cup of hot water! Picture – Starbuck,Com

 

subway kids mealEat like a kid again! Look for Subway’s new kid's meals, with a choice of four-inch sandwich, and choice of yogurt, fruit, and drink. You get the best of everything, in smaller portions. Try a turkey sandwich (200 cal) loaded up with fresh veggies (You'll get at least one salad's worth!). Skip the mayo and opt for mustard. Pair it with a small yogurt (100 calories), and a bottled water for a tasty and satisfying meal. You can also select the sandwich with a container of low-fat milk, for added protein and calcium. Or try any of their "6 grams of fat or less" sandwich items; from vegetarian to roast beef, you'll have a six-inch sandwich on a whole grain bread with your choice of veggies. Round out with a bag of baked chips and bottled water. Picture - Subway.Com

subway kids meal

Eat like a kid again! Look for Subway’s new kid’s meals, with a choice of four-inch sandwich, and choice of yogurt, fruit, and drink. You get the best of everything, in smaller portions. Try a turkey sandwich (200 cal) loaded up with fresh veggies (You’ll get at least one salad’s worth!). Skip the mayo and opt for mustard. Pair it with a small yogurt (100 calories), and a bottled water for a tasty and satisfying meal. You can also select the sandwich with a container of low-fat milk, for added protein and calcium. Or try any of their “6 grams of fat or less” sandwich items; from vegetarian to roast beef, you’ll have a six-inch sandwich on a whole grain bread with your choice of veggies. Round out with a bag of baked chips and bottled water. Picture – Subway.Com

 

taco bell bean burritoGo vegetarian with a bean burrito from Taco Bell. At 325 calories, you'll get a healthy dose of vegetable protein, fiber, and a whole grain tortilla. Add salsa, but skip the high calorie sour cream. Bring an apple from home, to round out the meal. Beware of the salads served in the edible bowls. If you choose one – eat the salad, but skip the bowl. These "salads", when totally consumed, are the highest calorie items on the menu! Picture - Tacobell.Com

taco bell bean burrito

Go vegetarian with a bean burrito from Taco Bell. At 325 calories, you’ll get a healthy dose of vegetable protein, fiber, and a whole grain tortilla. Add salsa, but skip the high calorie sour cream. Bring an apple from home, to round out the meal. Beware of the salads served in the edible bowls. If you choose one – eat the salad, but skip the bowl. These “salads”, when totally consumed, are the highest calorie items on the menu! Picture – Tacobell.Com

 

the breakfast sandwichYou should aim to eat breakfast within two hours of awakening, so there's no need to stuff down breakfast bleary eyed if you'd rather grab food on your way to work. Try a Subway Egg (or egg white) and Cheese breakfast sandwich, with 250 calories, and a moderate 450 mg of salt. Or look for a Dunkin Donuts Egg White Turkey Sausage Flatbread with 280 calories and 3 grams of fiber. The salt in this one is high -– 820 mg -- about one third of your day, so if you choose this, cut back on your salt for the rest of the day. You can add a piece of fresh fruit, and a coffee (with skim or low-fat milk), and still stay under 400 calories. Picture - Dunkin' Donuts

the breakfast sandwich

You should aim to eat breakfast within two hours of awakening, so there’s no need to stuff down breakfast bleary eyed if you’d rather grab food on your way to work. Try a Subway Egg (or egg white) and Cheese breakfast sandwich, with 250 calories, and a moderate 450 mg of salt. Or look for a Dunkin Donuts Egg White Turkey Sausage Flatbread with 280 calories and 3 grams of fiber. The salt in this one is high -– 820 mg — about one third of your day, so if you choose this, cut back on your salt for the rest of the day. You can add a piece of fresh fruit, and a coffee (with skim or low-fat milk), and still stay under 400 calories. Picture – Dunkin’ Donuts

 

wendy’s chili and baked potatoNothing's more versatile that chili when it comes to eating on the run. Try Wendy's small chili (220 calories) over a baked potato (150 calories) for a tasty meal. Feel like a salad? Choose a green salad (50 calories without dressing), and add a large chili (330 calories) for a hearty and satisfying lunch or dinner. Add just a sprinkle of shredded cheese for flavor if you like. Wash it down with some plain iced-tea (skip the sweetened varieties), water, or a diet soda.      Picture - Wendy's Getty

wendy’s chili and baked potato

Nothing’s more versatile that chili when it comes to eating on the run. Try Wendy’s small chili (220 calories) over a baked potato (150 calories) for a tasty meal. Feel like a salad? Choose a green salad (50 calories without dressing), and add a large chili (330 calories) for a hearty and satisfying lunch or dinner. Add just a sprinkle of shredded cheese for flavor if you like. Wash it down with some plain iced-tea (skip the sweetened varieties), water, or a diet soda. Picture – Wendy’s Getty

 

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