Three soft tacos with steak or chicken, fajita vegetables, guacamole and green tomatillo salsa
Protein: 39 grams
Carbs: 57 grams
Healthy fat: 28 grams
Bad fat: 8.5 grams
Nutritional content may vary and is based on company guide.
Protein: 44 grams
Carbs: 76 grams
Healthy fat: 29 grams
Bad fat: 6.5 grams
Nutritional content may vary and is based on company guide.
Protein: 39.5 grams
Carbs: 48 grams
Healthy fat: 26.5
Bad fat: 6.5
Nutritional content may vary and is based on company guide.
Turkey breast, oven roasted chicken, or veggie delite 6 inch sub with mustard, avocado, oil and vinegar, and extra vegetables
Protein: 19 grams
Carbs: 50 grams
Healthy fat: 12.5 grams
Bad fat: 2.5 grams
Nutritional content may vary and is based on company guide.
Premium sweet chili grilled chicken McWrap
Protein: 31 grams
Carbs: 46 grams
Healthy fat: 7 grams
Bad fat: 3 grams
Nutritional content may vary and is based on company guide.
Protein: 33 grams
Carbs: 26 grams
Healthy fat: 7 grams
Bad fat: 4 grams
Nutritional content may vary and is based on company guide.
Veggie burger
Protein: 21 grams
Carbs: 44 grams
Healthy fat: 13.5 grams
Bad fat: 2.5 grams
Nutritional content may vary and is based on company guide.
Protein: 19 grams
Carbs: 48 grams
Healthy fat: 11.5 grams
Bad fat: 4.5 grams
Nutritional content may vary and is based on company guide.
Protein: 28 grams
Carbs: 34 grams
Healthy fat: 19 grams
Bad fat: 7 grams
Nutritional content may vary and is based on company guide.
Protein: 26 grams
Carbs: 40 grams
Healthy fat: 18 grams
Bad fat: 3 grams
Nutritional content may vary and is based on company guide.
DeFazio's strategy for Panda Express is to first look for the "Wok Smart" symbol next to a menu item — these will all be under 300 calories.
Next, skip anything that's crispy from the list of healthy choices, she says. "Yes it's tasty, but it's loaded with oil."
Go for items that balance vegetables with protein, like broccoli beef, string bean chicken breast, and grilled teriyaki chicken, and choose a side of steamed rice, white or brown.
Kentucky grilled chicken breast, house side salad with light Italian dressing, and corn on the cob
Protein: 43 grams
Carbs: 21 grams
Healthy fat: 6 grams
Bad fat: 2 grams
Nutritional content may vary and is based on company guide.
Hearty veggie and brown rice salad bowl
Protein: 10 grams
Carbs: 50 grams
Healthy fat: 19 grams
Bad fat: 3 grams
Nutritional content may vary and is based on company guide.
Protein: 13 grams
Carbs: 37 grams
Healthy fat: 13 grams
Bad fat: 6 grams
Nutritional content may vary and is based on company guide.
Protein: 11 grams
Carbs: 51 grams
Healthy fat: 13 grams
Bad fat: 7 grams
Nutritional content may vary and is based on company guide.
Protein: 14 grams
Carbs: 48 grams
Healthy fat: 17 grams
Bad fat:6 grams
Nutritional content may vary and is based on company guide.
Apple pecan chicken salad
Protein: 37 grams
Carbs: 52 grams
Healthy fat: 17.5 grams
Bad fat: 9.5 grams
Nutritional content may vary and is based on company guide.
Protein: 35 grams
Carbs: 42 grams
Healthy fat: 6.5 grams
Bad fat: 1.5 grams
Nutritional content may vary and is based on company guide.
Protein: 20 grams
Carbs: 24 grams
Healthy fat: 6.5 grams
Bad fat: 3.5 grams
Nutritional content may vary and is based on company guide.
Protein: 36 grams
Carbs: 32 grams
Healthy fat: 12 grams
Bad fat: 2 grams
Nutritional content may vary and is based on company guide.
Mediterranean veggie half sandwich
Protein: 10 grams
Carbs: 47 grams
Healthy fat: 4.5 grams
Bad fat: 1.5 grams
Nutritional content may vary and is based on company guide.
Protein: 33 grams
Carbs: 67 grams
Healthy fat: 2 grams
Bad fat: 1.5 grams
Nutritional content may vary and is based on company guide.
Protein: 37 grams
Carbs: 48 grams
Healthy fat: 18 grams
Bad fat: 4 grams
Nutritional content may vary and is based on company guide.
Skinny slice with light cheese, fresh vegetables, and chicken
Protein: 8 grams
Carbs: 25 grams
Healthy fat: 2.5 grams
Bad fat: 1.5 grams
Nutritional content may vary and is based on company guide.
Grilled nuggets
Protein: 23 grams
Carbs: 4 grams
Healthy fat: 2 grams
Bad fat: 1 gram
Nutritional content may vary and is based on company guide.
Protein: 29 grams
Carbs: 24 grams
Healthy fat: 10 grams
Bad fat: 3 grams
Nutritional content may vary and is based on company guide.
Protein: 36 grams
Carbs: 30 grams
Healthy fat: 8 grams
Bad fat: 5 grams
Nutritional content may vary and is based on company guide.
Protein: 23 grams
Carbs: 17 grams
Healthy fat: 3 grams
Bad fat: 2 grams
Nutritional content may vary and is based on company guide.
Balsamic chicken and avocado sandwich
Protein: 23 grams
Carbs: 46 grams
Healthy fat: 22 grams
Bad fat: 3 grams
Nutritional content may vary and is based on company guide.
Protein: 22 grams
Carbs: 46 grams
Healthy fat: 14.5 grams
Bad fat: 2.5 grams
Nutritional content may vary and is based on company guide.
Protein: 24 grams
Carbs: 46 grams
Healthy fat: 18.5 grams
Bad fat: 3.5 grams
Nutritional content may vary and is based on company guide.
Asian chicken and noodle salad
Protein: 35 grams
Carbs: 46 grams
Healthy fat: 13 grams
Bad fat: 2 grams
Nutritional content may vary and is based on company guide.
Protein: 15 grams
Carbs: 48 grams
Healthy fat: 6 grams
Bad fat: 0 grams
Nutritional content may vary and is based on company guide.
Protein: 31 grams
Carbs: 43 grams
Healthy fat: 13.5 grams
Bad fat: 2.5 grams
Nutritional content may vary and is based on company guide.
Protein: 6 grams
Carbs: 26 grams
Healthy fat: 7.5 grams
Bad fat: 0.5 grams
Nutritional content may vary and is based on company guide.
This can be a healthy choice or a diet disaster, DeFazio says.
"The good news is that there are many choices. The bad news is that there are many choices," she says. "It's up to you to have the will power to walk by the muffins and pasta."
With a seemingly endless menu that varies by location, it's important to walk in armed with the strategy of avoiding anything that is crispy, cheesy, creamy, greasy, or obviously high fat. That means no brownies, baked goods, or chili, DeFazio says.