Five Meals Under 500 Calories

While eating at home is generally healthier than eating out, we often find ourselves opting for take-out when things get hectic. There are plenty of factors contributing to fast food’s popularity, but if you’re watching your weight, these menus can be a minefield. Small changes when eating out can have a big impact on your health… and your waistline.

We looked at several popular fast food chains and put together five healthy meal options from each restaurant – all less than 500 calories. Choose the combo you like best and make that your go-to meal every time you visit the restaurant.

Here are some important tips to remember:

  • Keep portion sizes small.
  • Choose a healthier side dish. Substitute a side salad.
  • Choose whole grains whenever possible.
  • Watch what you drink. Soda = empty calories.

Meal One

Calories
4pc Chicken McNuggets
190
1pkg Sauce
45-60
Small Fries
230
Small/Medium Diet Coke
0
Total Calories
465-480

Meal Two

Calories
4pc Chicken McNuggets Happy Meal
190
Kid Size Fries
100
Apple Slices
15
1% Low Fat Milk
100
Total Calories
405

Meal Three

Calories
McChicken Sandwich
360
Side Salad w/ Fat Free Vinaigrette
55
Small Diet Coke
0
Total Calories
415

Meal Four

Calories
Hamburger
250
Small Fries
230
Small Diet Coke
0
Total Calories
480

Meal Five

Calories
Filet-O-Fish Sandwich
390
Side Salad w/ Fat Free Vinaigrette
55
Small Diet Coke
0
Total Calories
445

Meal One

Calories
Egg McMuffin
300
Hash Brown
150
Small Premium Roast Coffee w/ Creamer & Sweetener
20
Total Calories
470

Meal Two

Calories
Sausage burrito
300
Hash Brown
150
Small Premium Roast Coffee
0
Total Calories
450

Meal Three

Calories
Sausage McMuffin w/ Egg
450
Small Premium Roast Coffee
0
Total Calories
450

Meal Four

Calories
Fruit & Maple Oatmeal
290
Fruit 'N' Yogurt Parfait
150
Small Premium Roast Coffee
0
Total Calories
440

Meal Five

Calories
Hotcakes (no Syrup & Butter)
350
Hash Brown
150
Small Premium Roast Coffee
0
Total Calories
500

Meal One

Calories
Cheeseburger Kids Meal
280
Apples
25
Low Fat Chocolate Milk
160
Total Calories
465

Meal Two

Calories
4pc Chicken Nuggets Kids Meal
190
Apples
25
Dipping Sauce
40-140
Fat Free Milk
90
Total Calories
345-445

Meal Three

Calories
Whopper Jr., no mayo & cheese
260
Value Size Onion Rings
150
Value Size Sweet Tea
90
Total Calories
500

Meal Four

Calories
2pc Homestyle Chicken Strips
240
Side Salad w/ Caesar Dressing
220
Small Light Lemonade
5
Total Calories
465

Meal Five

Calories
Hamburger
240
Value Size Onion Rings
150
Small Sweetened Tea
90
Total Calories
480

Meal One

Calories
Crispy Chicken Sandwich
380
Garden Salad
25
Light Classic Ranch Salad Dressing
50
Small Brewed Unsweetened Tea
5
Total Calories
460

Meal Two

Calories
Jr. Cheeseburger
290
Small Chili
210
Small Diet Coke
0
Total Calories
500

Meal Three

Calories
4pc Chicken Nuggets
180
BBQ Dipping Sauce
45
Value Fries
230
Small Light Lemonade
5
Total Calories
460

Meal Four

Calories
Grilled Chicken Go Wrap
260
Value Fries
230
Small Brewed Unsweetened Tea
5
Total Calories
495

Meal Five

Calories
Cheesy Cheddarburger
300
Caesar Side Salad, no croutons, with light ranch
130
Small Wild Berry Tea
70
Total Calories
500

Meal One

Calories
2 Crunchy Tacos
340
16oz Raspberry Iced Tea
160
Total Calories
500

Meal Two

Calories
Burrito Supreme - Beef
420
16oz Diet Pepsi
0
Total Calories
420

Meal Three

Calories
Crunchy Taco Supreme
200
Black Beans & Rice
200
Small Diet Pepsi
0
Total Calories
400

Meal Four

Calories
Bean Burrito
370
Mexican Rice
120
Bottle Water
0
Total Calories
490

Meal Five

Calories
Tostada
250
Black Beans
80
16oz Diet Pepsi
0
Total Calories
330

Note: sandwiches include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers, and cucumbers.

Meal One

Calories
6 inch Roast Beef Sandwich
320
8oz Minestrone Soup
90
20oz Unsweetened Tea
0
Total Calories
410

Meal Two

Calories
6 inch Turkey Breast Sandwich
280
8oz Tomato Vegetable Soup
70
20oz Light Lemonade
15
Total Calories
365

Meal Three

Calories
6 inch BLT Sandwich
320
Baked Lay's
130
20oz Unsweetened Tea
0
Total Calories
450

Meal Four

Calories
6 inch Sweet Onion Chicken Teriyaki Sandwich
380
8oz Chicken Noodle Soup
110
Bottle Water
0
Total Calories
490

Meal Five

Calories
6 inch Steak & Cheese Sandwich
380
8oz Tomato Vegetable Soup
70
20oz Light Lemonade
15
Total Calories
465

Meal One

Calories
6 Hot Wings
420
16oz Diet Pepsi
0
Total Calories
420

Meal Two

Calories
Original Recipe Chicken - Drumstick
120
Potato Wedges
290
16oz Lipton Brisk Tea
0
Total Calories
410

Meal Three

Calories
Original Recipe Chicken - Breast
360
Mashed Potatoes with Gravy
120
16oz Diet Pepsi
0
Total Calories
480

Meal Four

Calories
Original Recipe Chicken - Thigh
250
Side of Cole Slaw
180
16oz Lipton Brisk Tea
0
Total Calories
430

Meal Five

Calories
Extra Crispy Chicken - Drumstick
150
Snack-Size Bowl
260
16oz Sugar Free Lemonade
10
Total Calories
420

Meal One

Calories
2pc Chicken Strips Kids Meal
200
Apple Slices
35
Fat-Free Caramel Dipping Sauce
70
1% Chocolate Milk
160
Total Calories
465

Meal Two

Calories
Corn Dog Kids Meal
210
Small Tots
220
12oz Iced Tea - Wacky Pack
5
Total Calories
435

Meal Three

Calories
Jr. Deluxe Cheeseburger
450
14oz Peach Iced Tea
5
Total Calories
455

Meal Four

Calories
Crispy Chicken Wrap
490
14oz Raspberry Iced Tea
5
Total Calories
495

Meal Five

Calories
Classic Chicken Sandwich (Grilled)
450
14oz Diet Coke
0
Total Calories
450

Meal One

Calories
Chicken Tenders Kids Meal
180
Kids Size Natural-Cut Fries
240
Kids Size Light Lemonade
0
Total Calories
420

Meal Two

Calories
Big Hamburger
490
Small Diet Coke
0
Total Calories
490

Meal Three

Calories
Turkey Burger
490
Small Light Lemonade
5
Total Calories
495

Meal Four

Calories
4pc Chicken Stars
170
Natural-Cut Fries
240
Small Diet Coke
0
Total Calories
410

Meal Five

Calories
3pc Hand-Breaded Chicken Tenders
260
Sweet & Bold BBQ Dipping Sauce
70
Small Light Lemonade
5
Total Calories
335

Meal One

Calories
2pc Meal with Leg and Thigh
310
Fresh Vegetables
60
Mashed Potatoes
110
Gravy
20
Small Diet Coke
0
Total Calories
500

Meal Two

Calories
2pc Chicken Legs Kids Meal
180
Rice
170
2% Milk
130
Total Calories
480

Meal Three

Calories
BRC Burrito
430
Fresh Vegetables
60
Small Light Lemonade
7
Total Calories
497

Meal Four

Calories
Mango Grilled Tostada
500
Small Unsweetened Iced Tea
0
Total Calories
500

Meal Five

Calories
Avocado Burrito
500
Small Diet Coke
0
Total Calories
500

Meal One

Calories
Jr. Roast Beef Sandwich
210
Value Curly Fries, no ketchup
240
Medium Brewed Ice Tea
0
Total Calories
450

Meal Two

Calories
Jr. Ham & Cheddar Sandwich
210
Value Curly Fries, no ketchup
240
Medium Diet Pepsi
0
Total Calories
450

Meal Three

Calories
Jr. Chicken Sandwich, no mayo
260
Value Curly Fries
240
Medium Diet Pepsi
0
Total Calories
500

Meal Four

Calories
Jr. Deluxe, no mayo
210
Value Fries, no ketchup
240
Medium Brewed Ice Tea
0
Total Calories
450

Meal Five

Calories
Jr. Turkey & Cheese Sandwich Kids Meal
210
Kids Curly Fries, no ketchup
240
Kids Diet Pepsi
0
Total Calories
450

Meal One

Calories
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

Calories
Hamburger Kids Meal
290
Kids French Fries
180
Kids Diet Coke
0
Total Calories
470

Meal Three

Calories
4pc Grilled Chicken Strips
240
1 pkg of BBQ Sauce
40
Side Salad
50
Total Calories
330

Meal Four

Calories
Hamburger Deluxe with Cheese
440
20oz Brewed Ice Tea
5
Total Calories
445

Meal Five

Calories
Chicken Sandwich
440
20oz Diet Coke
0
Total Calories
440

Meal One

Calories
Quesadilla Kids Meal
280
Kids Fries
150
Kids Light Lemonade
10
Total Calories
440

Meal Two

Calories
Bean & Cheese Burrito Kids Meal
320
Kids Fries
150
Kids Tea
0
Total Calories
470

Meal Three

Calories
3 Classic Tacos
390
Small Light Lemonade
10
Total Calories
400

Meal Four

Calories
2 Grilled Chicken Tacos
440
Small Diet Coke
0
Total Calories
440

Meal Five

Calories
Del Combo Burrito
475
Small Diet Coke
0
Total Calories
475

Meal One

Calories
Hamburger with spread & onion
390
16oz Light Lemonade
8
Total Calories
398

Meal Two

Calories
Hamburger, no spread
310
16oz Tea
0
Total Calories
310

Meal Three

Calories
Cheeseburger with spread & onion
480
16oz Diet Coke
0
Total Calories
480

Meal Four

Calories
Cheeseburger, no spread
400
16oz Diet Coke
0
Total Calories
400

Meal Five

Calories
Protein Style Hamburger
240
16oz Lemonade
179
Total Calories
419

Meal One

Calories
Bowl: Mixed Veggies & Mushroom Chicken
270
Small Dr. Pepper
206
Total Calories
476

Meal Two

Calories
Bowl: Chow Mein + Mixed Veggies & Shanghai Angus Steak
500
Small Diet Coke
0
Total Calories
500

Meal Three

Calories
Bowl: Mixed Veggies & Orange Chicken
490
Small China Mist Iced Tea
0
Total Calories
490

Meal Four

Calories
Bowl: Fried Rice + Mixed Veggies & String Bean Chicken Breast
450
Small Diet Coke
0
Total Calories
450

Meal Five

Calories
Bowl: Mixed Veggies & Grilled Teriyaki Chicken
370
Small Lipton Brisk Peach Tea
0
Total Calories
370