4 Must-Try Diet-Safe Chain Lunches

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Dining out at chain restaurants does NOT mean you have to swallow a bazillion calories. Hungry Girl is here with proof...

Olive Garden Venetian Apricot Chicken, lunch portion
280 calories, 3g fat, carbs n.a., 8g fiber

This dish stays on the light side by just saying NO to starchy pasta. Instead, your saucy chicken is served up with a pile of broccoli, asparagus, and tomatoes. Your co-workers will be sooo jealous...

Quiznos Small Honey Bourbon Chicken Sandwich and Side Chopped Salad with a half-order of Fat-Free Balsamic Vinaigrette
390 calories, 4.5g fat, 55g carbs, 6g fiber

Looks like Subway isn't the only sub shop with decent choices. This sandwich is super-delicious and one of the safest things to order off the Quiznos menu. It's not huge, but with that side salad, you'll have a filling little lunch.

Taco Bell Fresco Burrito Supreme, Chicken
330 calories, 8g fat, 49g carbs, 7g fiber

"Fresco" is the magic word at Taco Bell, instantly swapping out cheeses and goopy, fatty sauces for pico de gallo. If you don't feel like trying to figure out which regular menu item you should make over on your lunch break, just ask for something off the Fresco menu. This burrito will fill you up without filling you out.

Subway 6-inch Roast Beef Sub with a cup of Minestrone Soup
370 calories, 6g fat, 60g carbs, 9g fiber

Here's a nice balanced lunch that won't leave you hungry an hour later. Lean and tender slices of roast beef ROCK, and Italian soup is super-satisfying. If you see Jared, tell him Hungry Girl says, "Hi!"

Cheat Sheet!

If you're watching your fat and calorie intake but don't have the time or luxury to be choosy about location, here are a few Qs to keep in mind...

* Does the place offer any broth-based soups? Starting your meal with one often means you'll consume fewer calories.

* If you choose a sandwich, what kind of bread does it come on? Skip cheese-encrusted loafs (sorry, Panera!) and opt for high-fiber whole-wheat, instead. Better yet, have it open-faced and ditch the top piece of bread.

* If you choose a salad, is there protein in it? If not, see if you can have some added on. Chicken or shrimp will up your overall satisfaction, so you won't be tempted to snack mindlessly later on.

* What is the best dressing option for your salad? And do you really need ALL of it? Request it on the side and then dip, don't pour.

* Is there mayo on that? Sandwiches always fall prey to this one, and it's not always listed in the menu description. Go for mustard instead.

* Are chips or fries the only side option? If not, go for a side salad, fruit salad, steamed veggies, or a piece of fruit. All better choices and filling.

Hungry for More?

Check out Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World. The book's a New York Times Best Seller, and it's packed with 165 super-easy and delicious recipes, survival guides for eating out, and so much more!

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578 Comments

1. Posted by mom2acat on Fri, Dec 05, 2008, 8:14 am PST

Great ideas! Thank you! I wish there was an Olive Garden where I live, that chicken sounds so good!
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2. Posted by Jyse on Fri, Dec 05, 2008, 9:46 am PST

what about for the vegetarians?
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3. Posted by vanesah25 on Fri, Dec 05, 2008, 9:50 am PST

That is awesome, there's a Quizno's around the corner from my office.
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4. Posted by Luckie on Fri, Dec 05, 2008, 9:52 am PST

Ugh. How about some diet ideas that are actually healthy - like, something that doesn't require putting an animal carcass in your body! Chicken and beef are packed with synthetic hormones, antibiotics, chemicals and even their own feces. Yum!
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5. Posted by Sneaky Pete on Fri, Dec 05, 2008, 9:53 am PST

who cares about vegetarians. I dont brag about how long its been since I ate a bannana
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6. Posted by zanahome on Fri, Dec 05, 2008, 9:53 am PST

The Venetian Apricot Chicken really is good. I've had it a few times.
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7. Posted by sstubblefield_touchstone on Fri, Dec 05, 2008, 9:53 am PST

If you live in the west Hogi Yogi is always a healthy option vor veggies and meat. Rice and chicken bowls or rice and vegetable bowls with low calories and no trans fat.
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8. Posted by mom_of threegirls on Fri, Dec 05, 2008, 9:53 am PST

These dishes look awesome! Thanks for the tips!
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9. Posted by debi93063 on Fri, Dec 05, 2008, 9:53 am PST

Any low fat lunch suggestions for Marie Calendar's?
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10. Posted by Ilea on Fri, Dec 05, 2008, 9:53 am PST

Need More Vegan Ideas
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11. Posted by johnny_rose14 on Fri, Dec 05, 2008, 9:54 am PST

Come on now... unless you're eating nothing but over-processed, complex carbohydrates and a plethora of dairy products (i.e. chess, butter, milk.. etc.) You should have no problem, as a vegetarian, eating healthy: hence the name VEGetarian.
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12. Posted by steven h on Fri, Dec 05, 2008, 9:54 am PST

"what about for the vegetarians?" stop killing all the plants! youre creating global warming!
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13. Posted by George on Fri, Dec 05, 2008, 9:55 am PST

Vegetarians are in a good place too. All of the fast food places mentioned offer vegetarian items on their menus that aren't worse than their meat selections. The salad comment holds true too. Add a protein like beans, chick peas or nuts to your salad to feel more full, longer.
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14. Posted by sunset on Fri, Dec 05, 2008, 9:56 am PST

Subway Veggie Delight on Honey Oat Bread. I lost weight and felt great eating those!
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15. Posted by Mark on Fri, Dec 05, 2008, 9:56 am PST

I like meat
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16. Posted by Steve S on Fri, Dec 05, 2008, 9:56 am PST

The food suggestions are great but Panera Bread does have high multi grain bread which is healthier than the other restaurants you have mentioned. You need to do your homework better.
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17. Posted by Chocolate One on Fri, Dec 05, 2008, 9:56 am PST

And I was just thinking about what to eat for lunch. Awesome. By the way, I am in love with Taco Bell's Fresca menu. It is a nice change of pace from the other limitations I have as a diabetic.
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18. Posted by moberazahuma17 on Fri, Dec 05, 2008, 9:57 am PST

Since when is Olive Garden fast food? The title of this article is "Fast food lunches that won't ruin your diet". and besides, Olive Garden is gross, it is like the italian version of Marie Calendar's. The rest are okay I think although it still amazes me that people who rate this kind of stuff don't realize the dietary value of low carbs. Carbs above all else is what matters when looking for healthy foods.
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19. Posted by divya g on Fri, Dec 05, 2008, 9:57 am PST

Exactly, what about vegeterians. Any good options?
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20. Posted by MountainLady on Fri, Dec 05, 2008, 9:57 am PST

Yes, good question Jyse! I am vegetarian and would like to know diet-safe chain-luncheons that are available for us!
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21. Posted by dukemongol on Fri, Dec 05, 2008, 9:58 am PST

I've had that Olive Garden dish...tastes just like the rubber chicken you get on a flight! Go Taco Bell!
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22. Posted by Olivia S on Fri, Dec 05, 2008, 9:58 am PST

I hate these articles, if you're on a diet you can't eat fast food.
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23. Posted by Cat ^..^ on Fri, Dec 05, 2008, 9:58 am PST

Wow! I think this is the first time I've read a "Hungry Girl" article that had reasonable suggestions to balance healthy eating with palatable meals. Maybe she's finally learning...
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24. Posted by doucetmichelle on Fri, Dec 05, 2008, 9:58 am PST

vegetarians. I am sure they assume that you are already eating healthy : )
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25. Posted by Joshua L on Fri, Dec 05, 2008, 9:58 am PST

These foods are very high in sodium. Just because it is a diet food doesnt mean it is automatically good for you. The Subway sandwich/soup combo has almost 2000 mg of sodium. Thats almost the entire ADA recommended allowance of sodium.
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26. Posted by hennysken2004 on Fri, Dec 05, 2008, 9:58 am PST

Great to have the Cal., fat, etc. breakdown but where is the "sugar"....there are millions of Diabetics who need to know...sure, Carbs are sugar but not the "ose" types.
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27. Posted by jenney v on Fri, Dec 05, 2008, 9:58 am PST

applebee's has a weight watchers menu that has low calories.
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28. Posted by josepheldred57 on Fri, Dec 05, 2008, 9:58 am PST

This made me hungry
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29. Posted by kimberlycartercpa on Fri, Dec 05, 2008, 9:59 am PST

Nothing for vegetarians.
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30. Posted by hwmaintenance@att.net on Fri, Dec 05, 2008, 9:59 am PST

Gotta love the snivelling vegetarians.... If God intended for you to eat ONLY vegetables, you would have the same teeth as COWS do.... don't ya think??
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