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
6pc Chicken McNuggets
270
1pkg Sauce
10-100
Medium Sweet Tea
110
Total Calories
390-480

Meal Two

Calories
4pc Chicken McNuggets Happy Meal
180
Kid Size Fries
110
Apple Dippers
15
1% Low Fat Milk
100
Total Calories
405

Meal Three

Calories
McChicken Sandwich
350
Asian Salad without Chicken
140
Small Diet Coke
0
Total Calories
490

Meal Four

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

Meal Five

Calories
Cheeseburger
390
Medium POWERade Mountain Berry Blast
150
Total Calories
450

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

Meal Three

Calories
Sausage McMuffin w/ Egg
470
Small Premium Roast Coffee
0
Total Calories
470

Meal Four

Calories
Fruit & Maple Oatmeal w/o Brown Sugar
260
Small Mango Pineapply Smoothie
200
Total Calories
460

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
270
Applesauce
50
Low Fat Chocolate Milk
160
Total Calories
480

Meal Two

Calories
4pc Chicken Nuggets
170
Applesauce
50
Dipping Sauce
40-150
Fat Free Milk
90
Total Calories
350-460

Meal Three

Calories
Whopper Jr., no mayo
240
Value Size French Fries
220
Unsweetened Tea
0
Total Calories
460

Meal Four

Calories
9pc chicken Fries
280
Side Salad w/ Crutons
120
Small Light Lemonade
10
Total Calories
410

Meal Five

Calories
Hamburger
220
Value Size Onion Rings
150
Small Sweetened Tea
120
Total Calories
490

Meal One

Calories
Crispy Chicken Sandwich
330
Small Chili
170
Medium Brewed Unsweetened Iced Tea
0
Total Calories
500

Meal Two

Calories
Jr. Cheeseburger
280
Jr. Chocolate Frosty
200
Total Calories
480

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
270
Value Fries
230
Medium Brewed Unsweetened Tea
0
Total Calories
500

Meal Five

Calories
Jr. Hamburger
240
Caesar Side Salad, no croutons, with light ranch
230
Value Strawberry Tea
30
Total Calories
500

Meal One

Calories
2 Crunchy Tacos
340
Small Diet Pepsi
0
Total Calories
340

Meal Two

Calories
7 Layer Burrito
440
16oz Diet Pepsi
0
Total Calories
440

Meal Three

Calories
Crunchy Taco Supreme
190
Chips and Nacho Cheese
220
Small Diet Pepsi
0
Total Calories
410

Meal Four

Calories
Bean Burrito
380
Mexican Rice
100
Bottle Water
0
Total Calories
480

Meal Five

Calories
Doritos Cheesy Gordita Crunch
490
16oz Diet Pepsi
0
Total Calories
490

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

Meal One

Calories
6 inch Roast Beef Sandwich
320
Subway Club Salad
140
20oz Unsweetened Tea
0
Total Calories
460

Meal Two

Calories
6 inch Turkey Breast Sandwich
280
Cold Cut Combo Salad
180
20oz Light Lemonade
15
Total Calories
475

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
370
Veggie Delight Salad
60
Bottle Water
0
Total Calories
430

Meal Five

Calories
6 inch Steak & Cheese Sandwich
360
Baked Lays
130
Bottled Water
0
Total Calories
490

Meal One

Calories
6 Hot Wings
400
Caesar Side Salad with Fat Free Ranch
70
16oz Diet Pepsi
0
Total Calories
470

Meal Two

Calories
Original Recipe Chicken - Drumstick
130
Potato Wedges
270
16oz Lipton Brisk Tea
0
Total Calories
400

Meal Three

Calories
Original Recipe Chicken - Breast
390
Corn on the Cob
70
16oz Diet Pepsi
0
Total Calories
460

Meal Four

Calories
2 Extra Crispy Tenders
270
Side of Mashed Potatoes with Gravy
120
16oz Lipton Brisk Tea
0
Total Calories
390

Meal Five

Calories
Zinger Sandwich
480
16oz Sugar Free Lemonade
10
Total Calories
490

Meal One

Calories
2pc Chicken Strips Kids Meal
230
Tree Top Applesauce
45
1% Chocolate Milk
160
Total Calories
455

Meal Two

Calories
Corn Dog Kids Meal
230
Mini Tots
130
Apple Juice Box
80
Total Calories
440

Meal Three

Calories
Jr. Deluxe Cheeseburger
410
Small Sweet Green Iced Tea
70
Total Calories
480

Meal Four

Calories
Grilled Chicken Sandwich
460
Medium Diet Green Iced Tea
5
Total Calories
465

Meal Five

Calories
4 Piece Chicken Strips
460
BBQ Dipping Sauce
40
14oz Diet Coke
0
Total Calories
500

Meal One

Calories
Kids Chicken Tenders
180
Kids Size Natural-Cut Fries
240
Small Light Lemonade
5
Total Calories
425

Meal Two

Calories
Big Hamburger
480
Small Diet Coke
0
Total Calories
480

Meal Three

Calories
The 1/3lb. Lettuce-Wrapped Thickburger
420
Medium Light Lemonade
10
Total Calories
430

Meal Four

Calories
Trim It – Famous Star
430
Small Diet Coke
0
Total Calories
430

Meal Five

Calories
Trim It – Charboiled BBQ Chicken
390
Ranch Dipping Sauce
110
Small Diet Coke
0
Total Calories
500

Meal One

Calories
Fire Grilled Chicken Breast and Leg
300
Small Mashed Potatoes with Gravy
120
Small Diet Coke
0
Total Calories
420

Meal Two

Calories
2pc Chicken Legs Kids Meal
170
Coleslaw
130
Tortilla Chips
200
Small Vitamin Zero Drink
0
Total Calories
500

Meal Three

Calories
Chicken Black Bean Bowl
480
Large Coke Zero
0
Total Calories
480

Meal Four

Calories
Mini Pollo Bowl with Rice and Beans
340
Chicken Taco Al Carbon
160
Small Unsweetened Iced Tea
0
Total Calories
500

Meal Five

Calories
Chicken Avocado Tortilla Wrap
480
Small Diet Coke
0
Total Calories
480

Meal One

Calories
Kids Roast Beef Slider
240
Snack Curly Fries, no ketchup
250
Medium Brewed Ice Tea
0
Total Calories
490

Meal Two

Calories
Jr. Ham & Cheddar Sandwich
230
Snack Curly Fries, no ketchup
250
Medium Diet Pepsi
0
Total Calories
480

Meal Three

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

Meal Four

Calories
Jalepeno Roast Beef Slider
240
Corned Beef and Cheese Slider
220
Medium Brewed Ice Tea
0
Total Calories
460

Meal Five

Calories
Grand Turkey Club
480
Small Diet Pepsi
0
Total Calories
480

Meal One

Calories
2pc Crispy Chicken Strips Kids Meal
280
Value French Fries
220
Small Diet Coke
0
Total Calories
500

Meal Two

Calories
Jr. Jumbo Jack
420
Small Diet Coke
0
Total Calories
420

Meal Three

Calories
Chicken Nuggets
240
1 pkg of Ranch Dressing
110
Side Salad
20
Water
0
Total Calories
370

Meal Four

Calories
Jr. Bacon Cheeseburger
480
20oz Brewed Ice Tea
5
Total Calories
485

Meal Five

Calories
Chicken Fajita Pita
350
20oz Diet Coke
0
Total Calories
350

Meal One

Calories
Kids Quesadilla
130
Kids Fries
160
Kids Light Lemonade
10
Total Calories
300

Meal Two

Calories
Bean & Cheese Burrito Kids Meal (Red)
320
Kids Fries
160
Kids Tea
0
Total Calories
480

Meal Three

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

Meal Four

Calories
2 Grilled Chicken Tacos
420
Small Diet Coke
0
Total Calories
420

Meal Five

Calories
1/2lb Bean and Cheese Burrito (Green)
450
Small Diet Coke
0
Total Calories
450

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
Grilled Cheese
380
16oz Diet Coke
0
Total Calories
400

Meal Five

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

These are based on using mixed veggies instead of rice or chow mein.

Meal One

Calories
Bowl: Mixed Veggies & Mushroom Chicken
250
Small Dr. Pepper
206
Total Calories
456

Meal Two

Calories
Bowl: Mixed Veggies & Shanghai Angus Steak with String Beans
400
Small Diet Coke
0
Total Calories
400

Meal Three

Calories
Bowl: Mixed Veggies & Orange Chicken
460
Small China Mist Iced Tea
0
Total Calories
460

Meal Four

Calories
Bowl: Mixed Veggies & String Bean Chicken Breast
270
Vegetable Spring Roll
190
Soy Sauce
5
Small Diet Coke
0
Total Calories
465

Meal Five

Calories
Bowl: Mixed Veggies & Grilled Teriyaki Chicken
380
Small Lipton Brisk Peach Tea
0
Total Calories
380

Meal One

Calories
Romaine Lettuce
10
Any Choice of Meat
150-300
Fajita Vegetables
20
Black Beans or Pinto Beans
130
Fresh Tomato Salsa
25
Small Coke Zero
0
Total Calories
335-485

Meal Two

Calories
2 Crispy Corn Tortillas
130
Chicken
90
Black Beans or Pinto Beans
130
Orange
35
Apple Juice
100
Total Calories
455

Meal Three

Calories
Flour Tortilla
80
Cheese
110
Steak
20
Brown Rice
110
Blueberries
20
Organic Milk
90
Total Calories
430

Meal Four

Calories
Steak
150
Brown Rice
210
Pinto Beans
130
Water
0
Total Calories
490

Meal Five

Calories
Chorizo
300
Fajita Vegetables
20
Fresh Tomato Salsa
25
Cheese
110
Romaine Lettuce
5
Total Calories
460

Meal One

Calories
2 Slices of Medium Hand-Tossed Pepperoni Pizza
460
Diet Pepsi
0
Total Calories
460

Meal Two

Calories
2 Piece All-American Traditional Wings
80
2 slices Medium Thin ‘N Crispy Cheese Pizza
380
Bottled Water
0
Total Calories
460

Meal Three

Calories
2 Stuffed Pizza Rolls
440
Marinara Dipping Sauce
60
Bottled Water
0
Total Calories
500

Meal Four

Calories
2 Slices Medium Pan Veggie Lovers Pizza
460
Diet Pepsi
0
Total Calories
460

Meal Five

Calories
3 Slices Medium Fit ‘N Delicious Ham, Red Onion and Mushroom Pizza
480
Bottled Water
0
Total Calories
480

Meal One

Calories
Grande Unsweetened Coffee with Almond Milk
20
Egg and Cheese Protein Box
460
Total Calories
480

Meal Two

Calories
Grande Caffe Latte with Nonfat Milk
130
Cinnamon Raison Bagel
270
Total Calories
400

Meal Three

Calories
Grande Cold Brew
5
Berry Trio Yogurt
240
Seasonal Fruit Blend
90
Total Calories
335

Meal Four

Calories
Tall Caramel Macchiato with Almond Milk
130
Gluten-Free Canadian Bacon and Egg Breakfast Sandwich
280
Total Calories
410

Meal Five

Calories
Tall Vanilla Light Frappuccino with Nonfat Milk
130
Hearty Blueberry Oatmeal
220
Total Calories
350

Meal One

Calories
Tall Strawberry Acai Starbucks Refresher
80
Chicken Wrap Protein Box
420
Total Calories
500

Meal Two

Calories
Tall Caramel Light Frappuccino with nonfat Milk
100
Smoked Turkey Protein Box
360
Total Calories
460

Meal Three

Calories
Grande Oprah Cinnamon Chai Tea
0
Roasted Tomato and Mozzarella Panini
420
Total Calories
420

Meal Four

Calories
Tall Teavana Shaken Iced Green Tea
30
Chicken and Quinoa Protein Bowl
420
Total Calories
450

Meal Five

Calories
Tall Unsweetened Iced Coffee with Coconut Milk
20
Ham and Spicy Salami Panini
480
Total Calories
500