When you head down to Popeyes , a Blackened Chicken Sandwich regular or spicy is a smart choice. This is a high-protein option, and blackening seasoning provides bold taste without frying or extra sauces that may hide excess sugar or sodium. You can consider enjoying it open-faced with just half a bun to save a few calories and carbs if that's what you're after.

Per serving: calories, 29 g fat 5 g sat fat , carbs, 8 g sugar, mg sodium, 2 g fiber, 32 g protein. The humble cheeseburger is your best bet when stopping by Checkers for a bite.

It's one of the few non-fried options, and it'll still get you a decent amount of protein. Ask them if they can pile on extra veggies like onions, lettuce, and tomatoes for some extra nutrition.

Per serving: calories, 18 g fat 7 g sat fat , 31 g carbs, 8 g sugar, mg sodium, 1 g fiber, 13 g protein. Chipotle makes healthful eating hearty and easy.

Opt for chicken or the sofritas tofu-based , then pile on all the veggies fajitas, salsa , and don't forget beans for some extra fiber and protein! Skipping the rice, cheese, and sour cream helps make this a light option that still packs plenty of flavor.

RELATED: The Best Orders at Chipotle. Per serving : Nutrition varies by toppings. A humble hamburger from Shake Shack is delicious load it up with veggie toppings and spreads!

Knock off a few more calories by getting it wrapped in just lettuce. If you're a plant-based eater, go for the 'Shroom burger. Per serving : calories, 18 g fat 8 g sat fat , 24 g carbs, 5 g sugar, mg sodium, 25 g protein. You don't have to feel bad about enjoying a couple Original Sliders from White Castle — it scores better on the "healthy" scale than even the chicken or fish sliders.

But here's a surprise: if you're looking for a vegetarian option, go with the Veggie Slider over the Impossible Slider to consume less overall calories and fat. Per serving : calories, 7 g fat 2. Sure, Burger King offers plenty of other options, but it just seems so fitting to order this chain's namesake.

The single cheeseburger comes in at fewer calories and overall fat than even the chicken and plant-based items, and you can pad it with extra veggies and pickles. Per serving : calories, 13 g fat 6 g sat fat , 30 g carbs, 7 g sugar, g sodium, 1 g fiber, 16 g protein.

If you're heading to Quiznos , definitely get yourself a sub—the fan-fave Spicy Monterey, to be specific. Not big on heat? Nix the chili sauce. Per serving : calories, 8 g fat 3 g sat fat , 41 g carbs, 7 g sugar, mg sodium, 2 g fiber, 19 g protein.

Good news: Guac isn't extra, it's included! This salad from Qdoba is bursting with taste via good stuff like grilled veggies and chicken, pico de gallo and salsa verde, and of course, that guac!

It also has less sodium, saturated fat, and carbs, plus more fiber than other options. Per serving : calories, 20 g fat 4 g sat fat , 18 g carbs, 4 g sugar, mg sodium, 4 g fiber, 27 g protein.

The thin crust option from Domino's is lighter than the hand-tossed, but crispy enough to hold up to all the delicious toppings. This veggie-centric pie is ideal, but if you want to add a bit of protein, opt for chicken.

And don't forget the veggie side—what goes better together than salad and pizza?! Per serving : calories, 14 g fat 6 g sat fat , 11 g carbs, 1 g sugar, mg sodium, 2 g fiber, 7 g protein. This order definitely " has the meat ," but it also delivers plenty of veggie goodness, big Greek-inspired flavor, and is served in a warm pita.

Per serving : calories, 29 g fat 7 g sat fat , 48 g carbs, 5 g sugar, mg sodium, 3 g fiber, 24 g protein. Get your strive-for-five servings of veggies at Au Bon Pain with this vegetarian salad.

This starts the meal in the wrong direction. Your body will crave more fat, salt and sugar. Look at portion sizes. Restaurant portion sizes are often much bigger than what we should consume, so share an entrée or take half of it home to eat the next day. Fill up on vegetables.

Most restaurants are willing to work with customers. A simple way to save calories and fat, plus sneak in extra nutrition, is to swap out a carbohydrate-heavy side dish think: pasta, rice or potatoes with a side of steamed vegetables sans oil, butter or salt.

Watch your toppings. Take a turkey club sandwich, for example. Sounds healthy, right? Not necessarily. If you add mayonnaise, bacon and avocado, you are looking at hundreds of extra calories. Avoid sneaky salad saboteurs. Salad can be healthy, but many contain unhealthy ingredients — like fried tortilla strips, cheese, dressing and bacon bits — that ramp up the calorie count.

Ask for dressing on the side and use it sparingly. The best way to spruce up greens, according to Komar? Lots of restaurants and fast food chains now have nutrition information on their websites. Look for clues.

Check it out. In select restaurants, look for the Heart-Check mark on the menu. Use your words. Just say no. Resist the upsell and freebies. Color your plate. Look for colorful fruits and vegetables you can add as sides or substitutes for other ingredients in your dish. Have it your way.

Combine side veggies or items from different dishes. Ask if they can prepare your food to order. Check your oil. Ask about butter, solid fats and cooking oils used in the kitchen, and request that healthier nontropical vegetable oils be used instead. Swap the bad fats for healthy ones your body actually needs!

Keep it on the side. Request that butter, cheese, toppings, salad dressings, sauces and gravies be served on the side so you control how much you use.