If you've given up eating lunch at fast food restaurants because you're trying to lose weight, there is hope. Not if you order a shake, medium fries and large burger with the works for a whopping 1,500 calories, of course. However, it is possible to order a satisfying -- and diet-safe -- lunch at most fast food places, but you have to know what you're ordering.

We've included lunch options from five different fast food restaurants, so you can pick and choose your way through the week. All of these meals weigh in at less than 500 calories.

McDONALD'S

1. Hamburger, Garden Salad Shaker and small one-percent milk
Total: 470 calories, 17 grams fat, 52 grams carbohydrate and 28 grams protein.
Keep in mind: If you want to add salad dressing, choose fat-free herb vinaigrette for only 35 additional calories.

2. Chicken McGrill and Garden Salad Shaker
Total: 440 calories, 13 grams fat, 49 grams carbohydrate and 33 grams protein.
Keep in mind: Remember to order grilled instead of fried chicken; you'll save 200 calories!

KENTUCKY FRIED CHICKEN

1. 3-piece Crispy Strips and Baked Beans
Total: 490 calories, 19 grams fat, 51 grams carbohydrate, 7 grams fiber and 32 grams protein.
Keep in mind: The baked beans are a real winner -- high in fiber and low in fat.