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Fast Food

Five Meals Under 500 Calories

Eating at home is generally healthier than eating out. You get to spend valuable time with your family and in general meals eaten at home have fewer calories, sodium and fat than restaurant meals. Plus, eating at home can be much easier on your wallet.

However, we all eat out, so when you do go out, we encourage you to make informed food choices and eat as healthy as possible.

In the past fifty years, the money spent on fast food or food eaten away from home has increased from 26 to 49 percent. Eating out can result in weight gain of eight pounds a year. Making small changes when eating out or on-the-go, can make a big difference to your health—and your waistlines (CDC, 2012).

Picture of Fast Food Burge and Drink

Today, many fast food chains are required to place the calorie count of foods on the menu. But who has the time to calculate the daily calorie intake for a healthy meal? We have looked at several popular fast food places and put together five meals for each restaurant that are less than 500 calories!

Here are some important tips to remember:

  • Keep portion sizes small
  • Choose a healthier side dish
  • Watch what you drink

Restaurants

McDonald's McDonald's Breakfast Burger King
Wendy's Taco Bell Subway
KFC Sonic Carl's Jr.
El Pollo Loco Arby's Jack in the Box
Del Taco In N Out Panda Express

McDonald's

Meal One
4pc Chicken McNuggets 190
1 pkg of sauce 45-60
Small Fries 230
Small/Medium Diet Coke 0
Total Calories 465-480
Meal Two
4pc Chicken McNuggets Happy Meal 190
Kid Size Fries 100
Apple Slices 15
1% Low Fat Milk 100
Total Calories 405
Meal Three
McChicken 360
Side Salad w/ fat free vinaigrette 55
Small Diet Coke 0
Total Calories 415
Meal Four
Hamburger 250
Small Fries 230
Small Diet Coke 0
Total Calories 480
Meal Five
Filet-O-Fish 390
Side Salad w/ fat free vinaigrette 55
Small Diet Coke 0
Total Calories 445

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McDonald's Breakfast

Meal One
Egg McMuffin 300
Hash Brown 150
Small Premium Roast Coffee with creamer & sweetener 20
Total Calories 470
Meal Two
Sausage burrito 300
Hash Brown 150
Small Premium Roast Coffee 0
Total Calories 450
Meal Three
Sausage McMuffin with Egg 450
Small Premium Roast Coffee 0
Total Calories 450
Meal Four
Fruit & Maple Oatmeal 290
Fruit 'N' Yogurt Parfait 150
Small Premium Roast Coffee 0
Total Calories 480
Meal Five
Hotcakes without syrup & butter 350
Hash Brown 150
Small Premium Roast Coffee 0
Total Calories 445


picture of breakfast bagel

Burger King

Meal One
Cheeseburger Kids Meal 280
Apples 25
Low Fat Chocolate Milk 160
Total Calories 465
Meal Two
4pc Chicken Nuggets Kids Meal 190
Apples 25
Dipping Sauce 40-140
Fat Free Milk 90
Total Calories 345-445
Meal Three
Whopper Jr., no mayo & cheese 260
Value Size Onion Rings 150
Value Size Sweet Tea 90
Total Calories 500
Meal Four
2pc Homestyle Chicken Strips 240
Side Salad w/ Caesar Dressing 220
Small Light Lemonade 5
Total Calories 465
Meal Five
Hamburger 240
Value Size Onion Rings 150
Small Sweetened Tea 90
Total Calories 480

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Wendy's

Meal One
Crispy Chicken Sandwich 380
Garden Salad 25
Light Classic Ranch Salad Dressing 50
Small Brewed Unsweetened Tea 5
Total Calories 460
Meal Two
Jr. Cheeseburger 290
Small Chili 210
Small Diet Coke 0
Total Calories 500
Meal Three
4pc Chicken Nuggets 180
BBQ Dipping Sauce 45
Value Fries 230
Small Light Lemonade 5
Total Calories 460
Meal Four
Grilled Chicken Go Wrap 260
Value Fries 230
Small Brewed Unsweetened Tea 5
Total Calories 495
Meal Five
Cheesy Cheddarburger 300
Caesar Side Salad, no croutons, with light ranch 130
Small Wild Berry Tea 70
Total Calories 500


picture of women driving and eating fast food

Taco Bell

Meal One
2 Crunchy Tacos 340
16oz Raspberry Ice Tea 160
Total Calories 500
Meal Two
Burrito Supreme - Beef 420
16oz Diet Pepsi 0
Total Calories 420
Meal Three
Crunchy Taco Supreme 200
Black Beans & Rice 200
Small Diet Pepsi 0
Total Calories 400
Meal Four
Bean Burrito 370
Mexican Rice 120
Bottle water 0
Total Calories 490
Meal Five
Tostada 250
Black Beans 80
16oz Diet Pepsi 0
Total Calories 330

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Subway

(Note: sandwiches include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers)
Meal One
6 inch Roast Beef Sandwich 320
8oz Minestrone Soup 90
20oz Unsweetened Tea 0
Total Calories 410
Meal Two
6 inch Turkey Breast Sandwich 280
8oz Tomato Vegetable Soup 70
20oz Light Lemonade 15
Total Calories 365
Meal Three
6 inch BLT Sandwich 320
Baked Lay's 130
20oz Unsweetened Tea 0
Total Calories 450
Meal Four
6 inch Sweet Onion Chicken Teriyaki Sandwich 380
8oz Chicken Noodle Soup 110
Bottle Water 0
Total Calories 490
Meal Five
6 inch Steak & Cheese Sandwich 380
8oz Tomato Vegetable Soup 70
20oz Light Lemonade 15
Total Calories 465

picture of fried chicken

KFC

Meal One
6 Hot Wings 420
16oz Diet Pepsi 0
Total Calories 420
Meal Two
Original Recipe Chicken - Drumstick 120
Potato Wedges 290
16oz Lipton Brisk Tea 0
Total Calories 410
Meal Three
Original Recipe Chicken - Breast 360
Mashed Potatoes with Gravy 120
16oz Diet Pepsi 0
Total Calories 480
Meal Four
Original Recipe Chicken - Thigh 250
Side of Cole Slaw 180
16oz Lipton Brisk Tea 0
Total Calories 430
Meal Five
Extra Crispy Chicken - Drumstick 150
Snack-Size Bowl 260
16oz Sugar Free Lemonade 10
Total Calories 420

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Sonic

Meal One
2pc Chicken Strips Kids Meal 200
Apple Slices 35
Fat-Free Caramel Dipping Sauce 70
1% Chocolate Milk 160
Total Calories 465
Meal Two
Corn Dog Kids Meal 210
Small Tots 220
12oz Iced Tea - Wacky Pack 5
Total Calories 435
Meal Three
Jr. Deluxe Cheeseburger 450
14oz Peach Iced Tea 5
Total Calories 455
Meal Four
Crispy Chicken Wrap 490
14oz Raspberry Iced Tea 5
Total Calories 495
Meal Five
Classic Chicken Sandwich (Grilled) 450
14oz Diet Coke 0
Total Calories 450

picture of burge and fries

Carl's Jr.

Meal One
Chicken Tenders Kids Meal 180
Kids Size Natural-Cut Fries 240
Kids Size Light Lemonade 0
Total Calories 420
Meal Two
Big Hamburger 490
Small Diet Coke 0
Total Calories 490
Meal Three
Turkey Burger 490
Small Light Lemonade 5
Total Calories 495
Meal Four
4pc Chicken Stars 170
Natural-Cut Fries 240
Small Diet Coke 0
Total Calories 410
Meal Five
3pc Hand-Breaded Chicken Tenders 260
Sweet & Bold BBQ Dipping Sauce 70
Small Light Lemonade 5
Total Calories 335

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El Pollo Loco

Meal One
2pc Meal with Leg and Thigh 310
Fresh Vegetables 60
Mashed Potatoes 110
Gravy 20
Small Diet Coke 0
Total Calories 500
Meal Two
2pc Chicken Legs Kids Meal 180
Rice 170
2% Milk 130
Total Calories 480
Meal Three
BRC Burrito 430
Fresh Vegetables 60
Small Light Lemonade 7
Total Calories 497
Meal Four
Mango Grilled Tostada 500
Small Unsweetened Iced Tea 0
Total Calories 500
Meal Five
Avocado Burrito 500
Small Diet Coke 0
Total Calories 500

picture of sandwiches

Arby's

Meal One
Jr. Roast Beef Sandwich 210
Value Curly Fries, no ketchup 240
Medium Brewed Ice Tea 0
Total Calories 450
Meal Two
Jr. Ham & Cheddar Sandwich 210
Value Curly Fries, no ketchup 240
Medium Diet Pepsi 0
Total Calories 450
Meal Three
Jr. Chicken Sandwich, no mayo 260
Value Curly Fries 240
Medium Diet Pepsi 0
Total Calories 500
Meal Four
Jr. Deluxe, no mayo 210
Value Fries, no ketchup 240
Medium Brewed Ice Tea 0
Total Calories 450
Meal Five
Jr. Turkey & Cheese Sandwich Kids Meal 210
Kids Curly Fries, no ketchup 240
Kids Diet Pepsi 0
Total Calories 450

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Jack in the Box

Meal One
2pc Crispy Chicken Strips Kids Meal 280
1 pkg of BBQ Sauce 40
Kids French Fries 180
Kids Diet Coke 0
Total Calories 500
Meal Two
Hamburger Kids Meal 290
Kids French Fries 180
Kids Diet Coke 0
Total Calories 470
Meal Three
4pc Grilled Chicken Strips 240
1 pkg of BBQ Sauce 40
Side Salad 50
Total Calories 330
Meal Four
Hamburger Deluxe with Cheese 440
20oz Brewed Ice Tea 5
Total Calories 445
Meal Five
Chicken Sandwich 440
20oz Diet Coke 0
Total Calories 440

picture of tacos

Del Taco

Meal One
Quesadilla Kids Meal 280
Kids Fries 150
Kids Light Lemonade 10
Total Calories 440
Meal Two
Bean & Cheese Burrito Kids Meal 320
Kids Fries 150
Kids Tea 0
Total Calories 470
Meal Three
3 Classic Tacos 390
Small Light Lemonade 10
Total Calories 400
Meal Four
2 Grilled Chicken Tacos 440
Small Diet Coke 0
Total Calories 440
Meal Five
Del Combo Burrito 475
Small Diet Coke 0
Total Calories 475

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In N Out

Meal One
Hamburger with spread & onion 390
16oz Light Lemonade 8
Total Calories 398
Meal Two
Hamburger, no spread 310
16oz Tea 0
Total Calories 310
Meal Three
Cheeseburger with spread & onion 480
16oz Diet Coke 0
Total Calories 480
Meal Four
Cheeseburger, no spread 400
16oz Diet Coke 0
Total Calories 400
Meal Five
Protein Style Hamburger 240
16oz Lemonade 179
Total Calories 419

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picture of chinese food

Panda Express

Meal One
Bowl: Mixed Veggies & Mushroom Chicken 270
Small Dr. Pepper 206
Total Calories 476
Meal Two
Bowl: Chow Mein + Mixed Veggies & Shanghai Angus Steak 500
Small Diet Coke 0
Total Calories 500
Meal Three
Bowl: Mixed Veggies & Orange Chicken 490
Small China Mist Iced Tea 0
Total Calories 490
Meal Four
Bowl: Fried Rice + Mixed Veggies & String Bean Chicken Breast 450
Small Diet Coke 0
Total Calories 450
Meal Five
Bowl: Mixed Veggies & Grilled Teriyaki Chicken 370
Small Lipton Brisk Peach Tea 0
Total Calories 370

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