Nobody eats perfect all the time. We all have days when we don't have the time, energy, or even the desire to cook and eat what's best for us. Sometimes you just want to let loose and go to a fast food place for no good reason so here's a handy guide with the best options at the top 5 fast food chains. Save yourself some calories and order an unsweatened iced tea, or diet soft drink and try not to pick at your kids or friends fries. Those little bites tend to add up. Also notice how I placed the higher carb meals in the middle of the day so your body can burn those off instead of storing them as fat.

McDonald's
Breakfast: Egg McMuffin 300 cal 12g fat 29g carbs 18g prot
Lunch: Cheeseburger w/ shaker garden salad, 420 cal., 20g fat, 39g carbs, 22g prot (ask for lemon instead of dressing or switch to hamburger)
Dinner: Chicken McGrill 400 cal 17g fat 7g carbs 25g prot (w/out mayo practically no fat)

Wendy's
Lunch: Chicken BLT Salad 310 cal 16g fat 10g carbs 33g prot
Lunch: Small Chili on 1/2 plain baked potato 355 cal 6g fat 57g carbs 20g prot
Dinner: Grilled Chicken Sandwich w/ side salad 300 cal 7g fat 36g carbs 24g prot

Jack in the Box
Breakfast: Breakfast Jack 310 cal 14g fat 34g carbs 14g prot
Lunch: Chicken Teriyaki Bowl 550 cal 3g fat 103g carbs 26g prot (throw out 2/3 of the rice for 34g carbs and a lot less calories)
Dinner: Chicken Fajita Pita 330 cal 11g fat 35g carbs 24g prot

Subway
Breakfast: Western Egg Sandwich 300 cal 12g fat 36g carbs 14g prot
Lunch: Subway Club 320 cal 6g fat 46g carbs 24g prot
Dinner: Roasted Chicken Salad 140 cal 3g fat 12g carbs 16g prot

KFC
Lunch: Tender Roast Sandwich w/out sauce 270 cal 5g fat 23g carbs 31g prot
Lunch: Honey BBQ Strips 377 cal 15g fat 33g carbs 27g prot
Mashed Potatoes w/out gravy 100 cal 3.5g fat 15g carbs 2g prot
Dinner: 2 Original Recipe Drumsticks 280 cal 16g fat 8g carbs 28g prot
3" Corn on Cob 90 cal 5g fat 19g carbs 2g prot

*Tip: If you know you're going to be eating out. Plan your meal by visiting the restaurants website and getting the nutritional info on foods you like. This way you won't be so tempted to choose something that contains 1/2 your daily fat and calories. Remember that making healthy choices 90% of the time gets you to your goal weight faster.

Make Healthy Choices With This Guide