7 Best Fast-Food Meals Under 350 Calories

"How did Americans get so fat?"

Of all the questions I get, this is by far the most common. There are many reasons: We've added extra calories to basic foods, everything from pasta sauce to ketchup. We're drinking more calories than ever—450 a day, on average. And, of course, we've been trained to supersize it. Those "value" meals we order through the clown's mouth cost us only 17 percent more money, but 73 percent more calories. That's dummy economics—you wouldn't buy a new Blu-Ray Disc and then pay the electronics store to throw in some old, worn-out videotapes, would you? And so, everytime we eat out, we add 134 calories to our daily intake.

I understand that life is hectic and fast-food meals are inevitable. That's why we created the runaway bestseller Eat This, Not That! back in 2007. It's also why we've taken all of the principles we've laid out over the past few years and distilled them down to a brand-new, complete nutrition plan: The Eat This, Not That! No-Diet Diet. You can eat all the foods you love, at all the restaurants you love, without condemning yourself to massive portions and coma-inducing calorie counts, and lose tons of weight—without ever dieting again. (Which is why we gave it the “No-Diet Diet!” twist!) Want proof? Here are 7 fast-food meals with fewer than 350 calories. Next time you’re in a bind, opt for one of these meals and banish excess calories for good.

And remember: I'm on a mission to uncover surprising places where hidden calories lurk. Just follow me on Twitter (twitter.com/davezinczenko) and I'll arm you with the information you need to eat more every day—and weigh less for the rest of your life.

Best Chinese Meal Under 350 Calories
Panda Express Mongolian Beef and Mixed Veggies 
235 calories
7 g fat (1.5 g saturated)
1,260 mg sodium

Panda actually has several options that come in below the 350-calorie mark. As with any Chinese meal, the key is skipping the greasy mound of fried rice and the oily tangle of noodles. Pair a low-calorie entrée such as the Mongolian Beef or Green Bean Chicken with a side of veggies and you wind up with a fairly nutritious meal with plenty of protein to keep you full. Entrees to avoid: Beijing Beef, Orange Chicken, Sweet and Sour Chicken, and anything with pork.

NOT THAT
Beijing Beef w/ Fried Rice
1,260 calories
59 g fat (12 g saturated, 0.5 g trans)
1,830 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 1,025 calories, 52 grams of fat, 600 mg of sodium, and a half day’s worth of saturated fat!

Best Sandwich Meal Under 350 Calories
Subway 6” Turkey Breast and Black Forest Ham Sandwich 
(on 9-grain wheat bread with tomatoes, onions, green peppers, pickles, olives, and mustard)
310 calories
4 g fat (1 g saturated)
1,255 mg sodium

The health halo surrounding Subway is a boon for the sandwich chain, but for everyone else, it’s quite problematic. The numbers Subway advertises are only for a 6-inch sub and don’t account for cheese, mayo, olive oil, or any extras most people get on their sub. Order a 12-inch sandwich with a couple of extras and your “healthy” sub suddenly becomes an 800-calorie, diet-sinking torpedo. (To see just how quickly extra ingredients can add up, check out our shocking list of the 30 Worst Sandwiches in America.) To be fair, though, there are many nutritious sandwich combinations at Subway, and this is one of them. Just make sure to go with 6 inches (not 12), mustard (not mayo), and take advantage of Subway’s best option: unlimited veggies.

NOT THAT
Subway 6” Meatball Marinara Sub w/ Provolone
630 calories
27 g fat (11 g saturated, 1 g trans)
1,655 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 320 calories, 23 grams of fat, 400 mg of sodium, and a half day’s worth of saturated fat!

Best Chicken Nugget Meal Under 350 Calories
Chick-fil-A Nuggets (8 count) with Barbecue Sauce
315 calories
12 g fat (2.5 saturated)
1,170 mg sodium

When it comes to healthy fast-food chicken, Chick-fil-A definitely rules the roost. Lately, though, we’ve seen sodium and calorie counts starting to creep upward, so we’ll be keeping a sharp eye on the chain this year. (Still, nothing served at this poultry palace comes close to the atrocities we found when compiling our list of the Worst Chicken Dishes in America.) This 8-count meal is packed with 28 grams of hunger-blasting protein—a perfect way to refuel for lunch. Just say no to the Polynesian dipping sauce. One tub contains 110 calories!

NOT THAT
Spicy Chicken Sandwich Deluxe
580 calories
27 g fat (8 g saturated)
1,880 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 265 calories, 710 mg of sodium (nearly half a day’s worth), and 15 grams of fat!

Best Wrap Meal Under 350 Calories
McDonald’s Grilled Honey Mustard Snack Wrap and Side Salad with Newman’s Own Low Fat Balsamic Vinaigrette
320 calories
12 g fat (3.5 saturated)
1,540 mg sodium

You’d be hard-pressed to find a healthier wrap at any other major fast-food chain. Why? Because this one contains only five ingredients: grilled chicken breast, flour tortilla, jack and cheddar cheese, lettuce, and honey mustard. That’s the kind of ingredient list we like to see: simple and delicious. Tack on a side salad and you’ve got a well-rounded meal with fewer calories than one Double Cheeseburger.

NOT THAT
Premium Crispy Chicken Club Sandwich w/ Medium Fries
1,010 calories
47 g fat  (9.5 g saturated)
1,630 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 690 calories (an entire meal’s worth, basically) and 35 grams of fat!

Bonus Tip: Save time, calories, and money by signing up for our FREE Eat This, Not That! newsletter.

Best Burger Meal Under 350 Calories
Burger King Jr. Whopper w/o Mayo and BK Apple Fries
330 calories
10.5 g fat (4 g saturated)
500 mg sodium

Burger King holds the dubious distinction of being the unhealthiest of the Big Three burger joints, but that doesn’t mean you can’t concoct a decent meal. By simply 86-ing the mayo, the Whopper Jr. becomes one of the heathiest burgers in the fast-food kingdom, and BK’s fresh apple fries are a delicious and nutritious side. Together, they make a fine meal if you must dine on the dash. Warning: Every other Whopper sandwich has anywhere from 0.5 grams to 2.5 grams of trans fat.

NOT THAT
Whopper w/ Medium Fries
1,110 calories
62 g fat (15.5 g saturated fat, 1 g trans)
1,650 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 780 calories, 52 grams of fat, and a half day’s worth of both sodium and saturated fat!

Best Mexican Meal Under 350 Calories
Taco Bell's Fresco Chicken Soft Tacos (2)
340 calories
8 g fat (2 g saturated)
1,360 mg sodium

Taco Bell got a lot of flak this past year for advertising its Drive-Thru Diet, but truth is, this taco joint provides dozens of possible meal combos for less than 500 calories. The same certainly can’t be said for any of the nation’s most popular fast-food burger chains. Taco Bell’s menu still has plenty of pitfalls, so order wisely. Our advice: 1) Stick to the Fresco Menu, where not one item is more than 350 calories; 2) Run from Grilled Stuft Burritos, food served in a bowl, and anything with multiple layers.

NOT THAT
Grilled Stuft Chicken Burritos (2)
1,320 calories
48 g fat (14 g saturated fat)
4,020 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 980 calories, 40 grams of fat, more than a half day’s worth of saturated fat, and nearly two days’ worth of salt!

Bonus Tip: Be wary of foods with more than 1,500 mg of sodium. Grilled Stuft Burritos are salt-laden, but downright sweet compared to our list of the 30 Saltiest Foods in America. Stay away from all of these, unless you're trying to melt a glacier.

Best Breakfast Meal Under 350 Calories
Dunkin’ Donuts Egg White and Cheese Breakfast Wake-Up Wraps (2) w/ Small Black Coffee
305 calories
14 g fat (6 g saturated)
965 mg sodium

Dunkin’ might be known for its donuts, but the DDSmart Menu is the real reason to swing by this spot on your way to work. A couple of Wake-Up Wraps and a small black coffee will give you exactly what you need to stay energized through the morning. (In fact, if you don't if you don't mind 60 extra calories, opt for the whole-egg Wake-Up Wrap instead—yolks contain vitamins and minerals that are good for eye health.) This meal delivers 16 grams of hunger-fighting protein. You definitely won’t find that in two glazed donuts.

NOT THAT
Sausage, Egg & Cheese on Croissant
680 calories
46 g fat (18 g saturated, 0.5 g trans)
1,280 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 375 calories, 32 grams of fat, and a half day’s worth of saturated fat!

Bonus Tip: You can find dozens of healthiest breakfasts on fast-food menus. And then there are these: The 20 Worst Breakfasts in America. Nothing will blow up your diet and your waistline faster.

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Eat 5 Smaller Meals Every Day to Boost Energy

Nature is waking up from the long winter, and it is the perfect time for you to come out of hibernation and activate your energy. Boost your energy level with one simple habit: eat five small meals a day, comprised of longevity-enhancing foods. Practice consistently and by the end of March, it will become a new healthy habit that will serve you for years to come!

This is the third habit in the 2011 Longevity Program, a yearlong plan of monthly activities that come from the habits of centenarians from around the world. The idea of this program is that by choosing a simple activity and doing it every day, you will gradually develop 12 new healthy habits by the end of the year. Would you like to do the whole year program? Look at my previous Yahoo! Blog “The Longevity Resolution: Live to 100”.

If you are interested in a more formal longevity program, check out my new book Secrets of Longevity 8-Week Program, a journal that will transform your health and lengthen your years.

March’s Habit: Eat 5 smaller meals every day

Here’s why: In Western culture, we usually eat three square meals a day, but eating smaller meals five times a day may actually be better for your long term health. Five meals a day delivers a steady stream of nutrients, blood sugar, and energy to your body all through the day. Additionally, eating smaller portions at each meal is less taxing on your digestive and metabolic systems, and reduces your risk of heart disease. When you restrict your food intake for each meal but pay attention to nutrition, your body becomes more efficient and effective, better able to absorb nutrients and less burdened by the work of eliminating toxins--which can improve your overall energy. One more thing to consider: eating steadily through the day makes you less susceptible to the mid-day hunger strike that leads to a fast-food frenzy.

The trick is to keep the meals fairly small; in general, portion your meals to what you can fit into a single cupped hand. Also, when you eat your daily protein and fat at the start of your day, you tend to lose weight and have more energy; conversely, eating the same things at dinner tends to increase your chances of weight gain and heart disease. Keep your last mini-meal to 7pm if possible.

Which Foods to Choose?

When you eat five small meals today, it makes a difference what you put in your body. Instead of eating foods that give you a quick rush of energy in the form of simple sugars, choose foods that have a more sustainable energy content. Where simple sugars will quickly burn out and leave you depleted, these foods will nourish your health as they increase your energy level.

• antioxidant-rich berries, especially blackberries, blueberries, cranberries, raspberries, and goji berries

• beans and legumes, especially black beans and mung beans

• chlorophyll-rich foods, including barley-grass juice, chlorella, spirulina, and wheatgrass juice

• leafy greens, especially collard greens, dandelions, kale, and spinach

• various mushrooms

• nuts and seeds are rich in energy-boosting iron and magnesium, especially almonds, pumpkin seeds, sunflower seeds, sesame seeds, and cashews

• whole grains like amaranth, barley, bulgur, quinoa, brown rice, and oatmeal

• squash of all kinds

• sweet potatoes and yams

• chicken, meat, fish, and shellfish in moderation--about 4 ounces, or the size of a deck of cards each day

• herbs like bay, cilantro, dill, garlic, ginger, onions, oregano, parsley, peppermint, rosemary, scallions, and sage

Reward Yourself

If you eat five smaller healthy meals almost every day, come up with a way to reward yourself. You will be more likely to follow through with your goal when there is an added perk in sight.

Stay on track

To stay on course, ask yourself these questions each day. Keeping a written record of daily answers will help you stay motivated.

• Are you eating five smaller meals of longevity foods every day? How has the experience been?

• How do you feel today compared to the previous day? Look at your overall energy level. If you feel more energetic, it is an indication that you are digesting efficiently and absorbing more of the energy-giving nutrients in your food.

• What obstacles are keeping you from eating in this way every day? What can you do to resolve these issues?

Make it happen! An answer for every excuse

• Miss a day? If you miss a day or two, do not think it means you are a failure! Forgive yourself and consider the reasons for missing a couple days. What could you do differently? Then, recommit and continue where you left off. Don’t ever give up!

• No time. It can seem daunting to eat five small meals a day when you are struggling to prepare just two or three for yourself on a normal day. However, remember that many of the meals can be as simple as a handful of nuts and berries or hummus on multigrain toast. Also, preparing ahead can help. Make big portions of a soup or stew, packed with veggies like squash, greens, mushrooms, and broccoli. Freeze some in single-sized portions for an easy meal later. Change it up by eating as a soup one night and spooning over rice the next day. You put in the time up front, but have some simple meals for later.

• Too expensive. There is a commonly held belief that eating healthy food is more expensive. First, consider which will cause you more costly health problems down the road: wholesome foods or grab-and-go packaged foods? Wholesome fruits, veggies, and grains may cost more now than a burger, but you are investing in your long-term health--and having more energy now! Also, the concept of five smaller meals means that you are eating less, which should translate to some savings.

• Work gets in the way. Some workplaces may not be conducive to eating this way. However, you may be able to slip an extra small meal in during your workday, such as a handful of trailmix. Or what about an energy-enhancing juice? Mix a powder of chlorella, spirulina, kelp, wheat grass, or barley grass into water, juice, or green tea for an energetic boost you can sip while you work.

On March 31: If you have been practicing eating in this way every day, it is likely that you have created a new habit. Keep up the good work and stay tuned for April, which builds on this month of nutrition and will feature foods that increase immunity! Look for my monthly articles to guide you through a healthy and happy 2011.

You can find many more ways to live to 100 in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle.

I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

—Dr. Mao

This blog is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.

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