If you’re trying to lose weight, get in shape or live a healthier lifestyle, eating out is generally not the way to do so. Much of the food prepared in restaurants is covered in unhealthy greases, oils, and fats. There are times, however, when eating out is the only available option.

It may seem like there are no healthy choices at restaurants, but here are some options on the menu at major food chains that won’t leave you feeling bloated and guilty for breaking your diet:

Burger King:

  • Veggie Burger with no mayo (320 calories, 8 g fat)
  • Tendergrill Chicken Salad with lowfat dressing (220 calories, 7 g fat)
  • Whopper Jr with no mayo (290 calories, 12 g fat)


  • Hamburger (250 calories, 9 g fat)
  • Grilled Honey Mustard Snack Wrap with small friends (480 calories, 20 g fat)
  • Egg McMuffin (250 calories, 8 g fat)

Taco Bell:

  • Fresco Steak Burrito Supreme with black beans (430 calories, 10.5 g fat)
  • Fresco Chicken Soft Taco with pintos ‘n’ cheese (330 calories, 10.5 g fat)

Panda Express:

  • Grilled Teriyaki Chicken (300 calories, 13 g fat)
  • Mixed Veggies (35 calories, 0 g fat)


  • Tall Light Blend Coffee Caramel Frappuccino (100 calories, 0 g fat)
  • Tall Nonfat Cappuccino (60 calories, 0 g fat)
  • Chicken and Hummus Bistro Box with banana (375 calories, 7 g fat)


  • Honey BBQ Sandwich (280 calories, 3.5 g fat)
  • Kentucky Grilled Chicken Breast with Mashed Potatoes [no gravy] (310 calories, 10 g fat)

Tips for healthy eating while eating out at sit-down restaurants include replacing any sodas or juices with water, ordering mustard on sandwiches and burgers instead of mayo, skipping the dessert, saying no to free bread before and during the meal, avoiding appetizers and ordering half portions. These are simple ways to avoid eating excess calories and fat while saving room for your meal.