10 Fast Food Lunches Under 500 Calories!

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.

2. Roast Chicken Breast and Corn on the Cob
Total: 500 calories, 11 grams fat, 37 grams carbohydrate, 2 grams fiber and 42 grams protein.
Keep in mind: Whenever possible, order those veggies!

TACO BELL

1. Chicken Gordita Supreme and Mexican Rice
Total: 490 calories, 22 grams fat, 51 grams carbohydrate, 4 grams fiber, 21 grams protein.
Keep in mind: Hot sauce adds zest, but not fat -- use freely!

2. Grilled Chicken Soft Taco and Pintos 'N Cheese
Total: 380 calories, 15 grams fat, 38 grams carbohydrate, 12 grams fiber, 23 grams protein.
Keep in mind: The pinto beans add enough fiber for this meal to provide half your daily fiber needs!

PIZZA HUT

1. Two slices of The Edge "The Works" pizza and a tossed salad
Total: 380 calories, 12 grams fat, 47 grams carbohydrate, 4 grams fiber and 14 grams protein.
Keep in mind: Take advantage of the fresh veggies on the salad bar whenever possible, just remember that the dressing adds up -- bring your own fat-free dressing with you.

2. One slice Supreme, Thin 'N Crispy pizza and a tossed salad
Total: 410 calories, 12 grams fat, 58 grams carbohydrate, 5 grams fiber, 16 grams protein.
Keep in mind: Avoid the stuffed-crust option and you'll save 150 calories and 10 grams of fat per slice.

SUBWAY

1. 6" ham sandwich on a deli roll plus one oatmeal raisin cookie
Total: 423 calories, 11 grams fat, 66 grams carbohydrate, 2 grams fiber, 15 grams protein.
Keep in mind: Dessert is possible if you choose wisely!

2. 6" Super Turkey Breast sandwich
Total: 333 calories, 4 grams fat, 47 grams carbohydrate, 3 grams fiber and 26 grams protein.
Keep in mind: If you choose a sub with mustard instead of oil, and opt for veggies instead of cheese you will save 72 calories and 7 grams of fat!

No fries with that?
Let's just say they drowned in oil. A small serving of french fries has 210 calories and 10 grams of fat -- just about the same as a hamburger, without any nutritional value. Don't even think about supersizing those fries -- 610 calories is more than you need in an entire meal!

Before you drive thru
You can always order more fresh veggies on your sandwich or slice of pizza to boost the nutritional value of the meal as well as increase the fiber and your sense of fullness. Choose fat-free milk whenever possible and bring a piece of fresh fruit from home for dessert. In general, cheese, mayo, sauce and frying add more calories, so avoid these items as much as possible.

Finally, remember that bringing lunch from home typically packs a healthier nutritional punch and is easier on your wallet. Try these ideas for brown bagging your lunch.

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