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5 Diet Friendly Fast Food Options

We get it, you’re on a diet but short on time. And calories! You want to be good on your days off the Military Deit, but you don’t always have time to make a healthy meal at home. So we’ve taken the guilt out of fast food and included 5 fast food items below 400 calories to keep you on track.



Subway 6 inch Turkey Breast sub (on rye, sourdough or whole wheat) with avocado, hold the cheese

350 calories

fast food on military dietYou know you’re getting fresh at Subway, from the bread right of the oven, then down to the veggies and sauces. The 6 inch turkey breast sub in one of the best choices in a sea of fast food. Don’t be fooled by Subway’s low fat menu – some of those choices have a day’s worth of salt included. Load up on the veggies to fill your stomach. Replace iceberg lettuce with spinach for the same crunch but way more nutrients. To keep your meal healthy and low calorie, skip the soda and stick with water or fresh brewed iced tea. If you opt for a combo, lose the chips and get the apples, raisins or yogurt instead.

Subway Sauces: Fat free Italian is the best choice. The honey mustard sauce or sweet onion sauce won’t lead you too far off the path either, but forget about ranch, chipotle or mayo, which all add well over a 100 calories to your sandwich.

Starbucks Spinach and Feta Wrap

290 calories

Fresh isn’t how you’d describe Starbucks food – their edibles last a suspiciously long time behind the glass counter. But fast and convenient is all you need sometimes. Muffins and cookies don’t have the filling power of something more substantial like the spinach and feta wrap. To keep food ‘fresh’ on the counter AND make it taste good requires a lot of sodium – this wrap has half your daily recommended dose at 830mg. But egg whites, spinach, feta and tomatoes in a whole wheat wrap is a protein rich breakfast that should hold you over till noon at the very least. And the wrap isn’t just for breakfast, eat it any time of day to stop the stomach from grumbling.

Wendy’s Asian Cashew Chicken Salad

380 calories

11 kinds of greens, topped with edamame, cashews, chicken, roasted red peppers and light spicy Asian chili vinaigrette. This salad sounds more like something you’d find in a fancy bistro than a fast food joint. Most of Wendy’s food isn’t diet friendly, but this salad, despite being high in sugar, should suffice for a good lunch. Reviewers say the dressing is like a Thai peanut dressing with a slight kick to it.

McDonald’s Egg McMuffin

300 calories

military diet fast foodThe good old Egg McMuffin has been a fast food breakfast staple for a long time, and with good reason. This tasty little sandwich puts a serious dent in the breakfast munchies – it’s a protein, carb and fat powerhouse with its english muffin, egg, bacon and cheddar combo. We wouldn’t exactly call the Egg McMuffin ‘healthy’, but it’s a lot better than throwing down a donut or muffin. You can even add a hash brown for another 150 calories. The yogurt and fruit parfait seems healthier, but it won’t stick to your ribs like this breakfast sandwich. But if you have concerns about sodium, you might want to opt for the parfait after all. The egg McMuffin will use up half your daily sodium allowance.

Burger King Veggie Burger, no mayo

310 calories

The Burger King veggie burger is one of the few veggie options in the fast food world. But be warned, the burger contains egg so it’s not a vegan option. The veggie burger has more calories than a plain hamburger, but it’s lower in cholesterol and fat than the beef burgers. 310 calories is pretty low as far as lunch items go, so you might want to add a small salad and still be guilt free. You save 90 calories by skipping the mayo (with mayo, the burger is closer to 400 calories). The veggie burger from Burger King comes on a sesame bun with lettuce and tomatoes, ketchup and mayonnaise. The main ingredients in the patty from Morningstar Farms is a vegetable mix with mushrooms, water chestnuts, onions, carrots and other vegetables.