Believe it or not, this exists on the menus of plenty of fast food restaurants — even Burger King — and it's the go-to order of Christen Cupples Cooper, Ed.D., R.D.N., founding director of the Nutrition and Dietetics Program at the College of Health Professions at Pace University. However, she stresses that just because something contains lettuce, doesn't necessarily mean it's low-calorie. "Beware of salads loaded with 'crispy' (code for battered and fried) chicken, noodles and added goodies," she says. "Some of these, especially with dressings, can clock in nearly 500 calories!"
Image via Burger King
Image via Burger King
Good old Micky D's doesn't only serve up greasy, fried food. In fact, its salad menu has seriously stepped it up in recent years. So much so that Becky Kerkenbush, registered dietitian and media representative for the Wisconsin Academy of Nutrition and Dietetics, occasionally orders from it. "McDonald's Southwest Grilled Chicken Salad has 350 calories, 11 grams total fat, 37 grams protein, 200 milligrams calcium (20 percent daily value), 6 grams fiber and 0 grams trans fat," she says. "The chicken (lean protein, iron) with salad blend and vegetable blend (fiber, vitamins, minerals, flavor), plus cilantro lime glaze (flavor) and shredded cheese (protein, calcium) is a satisfying combination." She sometimes adds a container of nonfat milk and apple slices to round out the meal.
Image via McDonald's
Image via McDonald's
For a quick, easy and filling breakfast that doesn't break healthy diet rules, Sharon Palmer, registered dietitian and founder of The Plant-Powered Dietitian, opts for Starbucks oatmeal. "It is such a great choice, compared to greasy breakfast skillets and sandwiches, since it's whole grain and it comes with berries and nuts. For lunch, she also loves the Taco Power Bowl at Taco Bell, done vegan — that is the vegetarian refried beans with rice and vegetable toppings. "I also love Chipotle's Sofritas, which is a plant-based protein option," she adds. "I like it topped on a salad with veggies and guacamole."
Image via Starbucks
Image via Starbucks
Black beans are not only tasty and filling, but they're also extremely nutritious. They're a great source of plant-based protein, fiber, folate, iron and zinc, says Elizabeth Ward, registered dietitian and author of "Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy." She's a big fan of Panera's black bean soup, as well as some of its other healthy-but-fast menu items, including steel cut oats, which have a good amount of fiber, Greek yogurt, which has protein, calcium and fiber, and avocado, egg white and spinach on a bagel, which has protein, healthy fats and a moderate calorie count.
Image via Panera
Image via Panera
Since there's a McDonald's close to her, Amy Gorin, registered dietitian nutritionist and owner of Amy Gorin Nutrition, will order an Egg McMuffin before she heads off on a road trip. "Since I'm a vegetarian, I get it without the Canadian bacon, swap the American cheese out for white cheddar and add tomato slices," she says. "The white cheddar has a little more filling protein than the American cheese and you get additional satiating fiber from the tomatoes."
Image via McDonald's
Image via McDonald's