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.

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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."

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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.

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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."

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Lauren Harris-Pincus, registered dietitian and owner of NutritionStarringYOU.com and author of "The Protein-Packed Breakfast Club," tries to avoid anything labeled as crispy, crunchy or creamy. "Crispy and crunchy are usually deep-fried, like chicken breast or crunchy noodles on a salad," she says. "If a sandwich is labeled as crispy, you can ask for grilled chicken instead."

For this reason, she always opts for the Chicken & Quinoa Protein Bowl with Black Beans and Greens at Starbucks. "It has 420 calories, 27 grams protein, 9 grams fiber, 17 grams fat and 1030 milligrams sodium," she adds. "You can save some calories by using less dressing."

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