Here's what you should order from Chipotle, McDonalds, and 12 other fast food chains for lunch if you don't want to fall asleep at work
Chipotle
Burrito bowl with steak or chicken, brown rice, black beans, fajita veggies, guacamole, and green salsa
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.
Salad with lettuce, chicken or steak, black beans, fajita vegetables, and chipotle-honey vinaigrette
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.
Subway
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.
McDonald's
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.
Premium southwest chicken salad with grilled chicken
Protein: 33 grams
Carbs: 26 grams
Healthy fat: 7 grams
Bad fat: 4 grams
Nutritional content may vary and is based on company guide.
Burger King
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.
Chicken, apple, and cranberry garden fresh salad wrap with grilled chicken
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.
Chicken, apple, and cranberry garden fresh salad with grilled chicken
Protein: 28 grams
Carbs: 34 grams
Healthy fat: 19 grams
Bad fat: 7 grams
Nutritional content may vary and is based on company guide.
Tendergrill chicken sandwich
Protein: 26 grams
Carbs: 40 grams
Healthy fat: 18 grams
Bad fat: 3 grams
Nutritional content may vary and is based on company guide.
Panda Express
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.
KFC
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.
Starbucks
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 bistro box
Protein: 13 grams
Carbs: 37 grams
Healthy fat: 13 grams
Bad fat: 6 grams
Nutritional content may vary and is based on company guide.
Thai style peanut chicken wrap
Protein: 11 grams
Carbs: 51 grams
Healthy fat: 13 grams
Bad fat: 7 grams
Nutritional content may vary and is based on company guide.
PB & J on wheat bistro box
Protein: 14 grams
Carbs: 48 grams
Healthy fat: 17 grams
Bad fat:6 grams
Nutritional content may vary and is based on company guide.
Wendy's
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.
Ultimate chicken grill sandwich
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.
Grilled chicken wrap
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.
Asian cashew chicken salad
Protein: 36 grams
Carbs: 32 grams
Healthy fat: 12 grams
Bad fat: 2 grams
Nutritional content may vary and is based on company guide.
Panera Bread
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.
Smoked turkey breast whole sandwich
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.
Roasted turkey and avocado BLT whole sandwich
Protein: 37 grams
Carbs: 48 grams
Healthy fat: 18 grams
Bad fat: 4 grams
Nutritional content may vary and is based on company guide.
Pizza Hut
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.
Chick-fil-A
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.
Asian salad
Protein: 29 grams
Carbs: 24 grams
Healthy fat: 10 grams
Bad fat: 3 grams
Nutritional content may vary and is based on company guide.
Grilled chicken cool wrap
Protein: 36 grams
Carbs: 30 grams
Healthy fat: 8 grams
Bad fat: 5 grams
Nutritional content may vary and is based on company guide.
Grilled market salad
Protein: 23 grams
Carbs: 17 grams
Healthy fat: 3 grams
Bad fat: 2 grams
Nutritional content may vary and is based on company guide.
Pret A Manger
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.
California club
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.
Salmon and pickled veggies power lunch
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.
Au Bon Pan
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.
Tuscan white bean large soup
Protein: 15 grams
Carbs: 48 grams
Healthy fat: 6 grams
Bad fat: 0 grams
Nutritional content may vary and is based on company guide.
Southwest chicken salad
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.
12 veggie large soup
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.
Soup Plantation
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.
BONUS: Dunkin Donuts
Skip it. "There is nothing healthy there," DeFazio says.
Popular Right Now
Advertisement