Nathania Johnson » Blog Archive » 158 Fast Food Meals for 500 Calories or Less

158 Fast Food Meals for 500 Calories or Less

NathaniaJohnson Submitted on February 22nd, 2008

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For anyone using a low-calorie strategy to lose weight, you’re going to want to bookmark this list. It is possible - very possible - to eat low-cal at fast food restaurants. Here’s a list of 158 meals that you can eat at the most popular fast food chains in the country.

This list assumes that you will be drinking a Diet soda or Water!

And don’t think that you can just eat a salad and be fine. Many salads at these establishments break the 500 calorie mark - some without even adding dressing.

And lo-cal dieters might want to be careful when you go to Arby’s. I was only able to create one real meal - one of their salads with the corresponding dressing. Sure, there are some Arby’s sandwiches under 500, but no lo-cal sides to go with them. You can also eat some of the other salads without the dressing. But why do that when you can eat “more” at another place?

Finally, this is NOT a comprehensive list, and it has nothing to do with fat or carb content. I only looked at calories. There were several meals I could have “created” for just over 500 calories. I recommend spending some time on the restaurant websites and familiarizing yourself with the caloric contents of your favorite foods. You might want to print out the nutritional guides and keep them in your glove compartment for quick reference when you stop for a speedy meal. Or bookmark this for reference on your Blackberry or iPhone.

Wendy’s

1. Stack Attack Double Cheeseburger + Mandarin Oranges = 460 calories

2. Double Jr. Cheeseburger + Mandarin Oranges = 470 calories

3. Jr. Hamburger + Yogurt with Granola = 480 calories

4. Jr. Hamburger + Side Salad + Mandarin Oranges = 430 calories

5. Jr. Hamburger + Caesar Side Salad = 490 calories

6. Jr. Hamburger + 5-piece Crispy Chicken Nuggets = 460 calories

7. Jr. Hamburger + Chocolate Chip Cookie = 500 calories

8. Jr. Bacon Cheeseburger + Mandarin Oranges =400 calories

9. Jr. Bacon Cheeseburger + Side Salad = 440 calories

10. Jr. Cheeseburger Deluxe + Side Salad + Mandarin Oranges = 500 calories

11. Jr. Cheeseburger + Side Salad + Mandarin Oranges = 470 calories

12. ¼ lb. Double Stack + Mandarin Oranges = 440 calories

13. ¼ lb. Deluxe Double Stack + Mandarin Oranges = 490 calories

14. Crispy Chicken Deluxe + Mandarin Oranges = 490 calories

15. Ultimate Chicken Grill + Side Salad = 440 calories

16. Ultimate Chicken Grill + Mandarin Oranges = 400 calories

17. Crispy Chicken Sandwich + Side Salad = 460 calories

18. Crispy Chicken Sandwich + Mandarin Oranges = 420 calories

19. Chicken Caesar Salad = 490 calories

20. Sour Cream & Chives Potato + Side Salad = 450 calories

21. Sour Cream & Chives Potato + Mandarin Oranges = 400 calories

22. Broccoli & Cheese Potato + Mandarin Oranges = 410 calories

23. Bacon & Cheese Potato = 440 calories

McDonald’s

24. Hamburger + Small Fries = 500 calories

25. Hamburger + Side Salad + Croutons + Ranch Dressing = 500 calories

26. Hamburger + Snack Size Fruit & Walnut Salad = 460 calories

27. Hamburger + Apple Dippers + Fruit ‘N Yogurt Parfait = 445 calories

28. Hamburger + Apple Dippers + Caramel Dip + Vanilla Reduced Fat Ice Cream Cone = 500 calories

29. Hamburger + Apple Dippers (no caramel dip) + Chocolate Chip or Oatmeal Raisin Cookie = 445 calories

30. Cheeseburger + Apple Dippers (no caramel dip) + Side Salad + Croutons + Low-Fat Italian Dressing = 475 calories

31. Cheeseburger + Fruit ‘N Yogurt Parfait + Apple Dippers (no caramel dip) = 495 calories

32. Cheeseburger + Apple Dippers (no caramel dip) + Vanilla Reduced Fat Ice Cream Cone = 485 calories

33. Cheeseburger + Apple Dippers (no caramel dip) Chocolate Chip or Oatmeal Raisin Cookie = 495 calories

34. Double Cheeseburger + Apple Dippers = 470 calories

35. Quarter Pounder (no cheese) + Apple Dippers (no caramel dip) = 450 calories

36. Big ‘N Tasty (no cheese) + Apple Dippers (no caramel dip) = 495 calories

37. Filet-O-Fish + Apple Dippers + Low Fat Caramel Dip = 480 calories

38. Filet-O-Fish + Side Salad + Low Fat Italian Dressing = 450 calories

39. Filet-O-Fish + Fruit ‘N Yogurt Parfait (no granola) = 500 calories

40. McChicken + Side Salad + Low Fat Italian Dressing + Apple Dippers (no caramel dip)= 470 calories

41. McChicken + Fruit ‘N Yogurt Parfait (no granola) = 490 calories

42. Premium Grilled Chicken Sandwich + Apple Dippers (no caramel dip) = 455 calories

43. Snack Wrap w/ Ranch + Side Salad + Croutons + Low-Fat Italian Dressing = 470 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)

44. Snack Wrap w/ Ranch + Fruit ‘N Yogurt Parfait = 490 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)

45. Snack Wrap w/ Ranch + Apple Dippers (no caramel dip) + Fruit ‘N Yogurt Parfait (no granola) = 490 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)

46. Snack Wrap w/ Ranch + Vanilla Reduced Fat Ice Cream Cone = 480 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)

47. Grilled Snack Wrap w/ Ranch + Apple Dippers + Low-Fat Caramel Dip + Fruit ‘N Yogurt Parfait (no granola) = 500 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)

48. Grilled Snack Wrap w/ Ranch + Apple Dippers (no caramel dip) + Fruit ‘N Yogurt Parfait = 455 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)

49. Grilled Snack Wrap + Snack Size Fruit ‘N Walnut Salad = 480 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)

50. Grilled Snack Wrap + Apple Dippers (no caramel dip) + Vanilla Reduced Fat Ice Cream Cone = 445 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)

51. 4 Piece Chicken McNuggets + Honey, Sweet & Sour or BBQ sauce + Small Fries = 470 calories (add 10 calories for Hot Mustard Sauce)

52. 4 Piece Chicken McNuggets + Honey, Sweet & Sour or BBQ sauce + Snack Size Fruit ‘N Walnut Salad = 430 calories (add 10 calories for Hot Mustard Sauce)

53. 4 Piece Chicken McNuggets + Honey, Sweet & Sour or BBQ sauce + Side Salad + Croutons + Low-Fat Italian Dressing + Vanilla Reduced Fat Ice Cream Cone = 500 calories (add 10 calories for Hot Mustard Sauce)

54. 4 Piece Chicken McNuggets + Honey, Sweet & Sour or BBQ sauce + Apple Dippers + Low-Fat Caramel Dip + Fruit ‘N Yogurt Parfait = 470 calories (add 10 calories for Hot Mustard Sauce)

55. 3 Piece Chicken Selects + Spicy Buffalo, Southwestern Chipotle BBQ or Tangy Honey Mustard Sauce + Apple Dippers (no caramel dip) = 480 calories (Stay away from the Creamy Ranch Sauce. It’s 200 calories!)

56. 3 Piece Chicken Selects + Side Salad + Low Fat Balsamic Vinaigrette + Apple Dippers (no caramel dip) = 475 calories

57. Southwest Grilled Chicken Salad + Creamy Southwest Dressing + Apple Dippers = 455 calories

58. Southwest Crispy Chicken Salad + Creamy Southwest Dressing = 500 calories

59. Asian Grilled Chicken Salad + Low-Fat Sesame Ginger Dressing + Apple Dippers + Low-Fat Caramel Dip = 490 calories

60. Asian Crispy Chicken Salad + Low-Fat Sesame Ginger Dressing = 470 calories

61. Bacon Ranch Grilled Chicken Salad + Ranch Dressing + Apple Dippers (no caramel) = 475 calories

62. Caesar Salad w/ Grilled Chicken + Creamy Caesar Dressing + Apple Dippers (no caramel) = 445 calories

Burger King

63. Whopper Jr. with cheese + Side Salad + Fat Free Ranch Dressing = 480 calories

64. Hamburger + Small Onion Rings = 430 calories

65. Hamburger + Side Salad + Ranch Dressing = 500 calories

66. Cheeseburger + Small Onion Rings = 470 calories

67. Cheeseburger + Side Salad + Fat Free Ranch Dressing = 400 calories

68. Bacon Cheeseburger + Side Salad + Fat Free Ranch Dressing = 440 calories

69. 5 Piece Chicken Tenders + Side Salad + Fat Free Ranch Dressing + Small Onion Rings = 420 calories

70. 5 Piece Chicken Tenders + Small Fries = 440 calories

71. 8 Piece Chicken Tenders + Small Onion Rings = 480 calories

72. 8 Piece Chicken Tenders + Side Salad + Fat Free Ranch Dressing = 410 calories

73. 6 Piece Chicken Fries + Small Onion Rings = 480 calories

74. Tendercrisp Garden Salad + Fat Free Ranch Dressing = 470 calories

75. Tendergrill Chicken Filet + Ranch Dressing = 490 calories

Chick-Fil-A

76. Chicken Sandwich + Small Fruit Cup = 460 calories

77. Chicken Sandwich + Side Salad + Light Italian Dressing = 485 calories

78. Chargrilled Chicken Sandwich + Small Fruit Cup + Carrot & Raisin Salad = 490 calories

79. Chargrilled Chicken Sandwich + Side Salad + Buttermilk Ranch Dressing = 490 calories

80. Chargrilled Chicken Sandwich + Small Hearty Breast of Chicken Soup + Small Fruit Cup= 460 calories

81. Chargrilled Chicken Club Sandwich + Large Fruit Cup = 480 calories

82. Chargrilled Chicken Club Sandwich + Side Salad + Light Italian Dressing = 455 calories

83. Chicken Salad Sandwich + Large Fruit Cup = 450 calories

84. Chicken Salad Sandwich + Side Salad + Reduced Fat Raspberry Vinaigrette Dressing = 490 calories

85. Chicken Salad Sandwich + Small Hearty Breast of Chicken Soup = 490 calories

86. 4 Chick-N-Strips + Honey Roasted BBQ Sauce + Large Fruit Cup = 470 calories

87. 4 Chick-N-Strips + Honey Mustard or BBQ Sauce + Side Salad + Reduced Fat Raspberry Vinaigrette Dressing = 495 calories

88. 4 Chick-N-Strips + Honey Mustard or BBQ Sauce + Small Hearty Breast of Chicken Soup = 495 calories

89. 8 Chicken Nuggets + Polynesian or Buttermilk Ranch Sauce + Large Fruit Cup = 470 calories

90. 8 Chicken Nuggets + Honey Mustard or BBQ Sauce + Carrot & Raisin Salad = 475 calories

91. 8 Chicken Nuggets + Buffalo Sauce + Side Salad + Buttermilk Ranch Dressing = 490 calories

92. 8 Chicken Nuggets + Honey Roasted BBQ Sauce + Small Hearty Breast of Chicken Soup = 460 calories

93. Chicken Deluxe Sandwich + Medium Fruit Cup = 490 calories

94. Chicken Deluxe Sandwich on wheat bun + Large Fruit Cup = 490 calories

95. Chicken Deluxe Sandwich on wheat bun + Side Salad + Light Italian Dressing = 465 calories

96. Spicy Chicken Cool Wrap or Chargrilled Chicken Cool Wrap + Medium Fruit Cup = 480 calories

97. Spicy Chicken Cool Wrap or Chargrilled Chicken Cool Wrap + Side Salad + Light Italian Dressing = 485 calories

98. Chargrilled Chicken Garden Salad + Light Italian Dressing +Small Waffle Fries = 465 calories

99. Chargrilled Chicken Garden Salad + Light Italian Dressing + Small Hearty Breast of Chicken Soup = 335 calories

100. Chick-N-Strips Salad + Medium Fruit Cup = 485 calories

101. Southwest Chargrilled Chicken Salad + Buttermilk Ranch Dressing + Medium Fruit Cup = 470 calories

Kentucky Fried Chicken

102. Oven Roasted Twister + Green Beans = 470 calories

103. Oven Roasted Twister + 3″ Corn on the Cob = 490 calories

104. Original Chicken Breast + Mashed Potatoes w/ Gravy = 500 calories

105. Original Chicken Breast + Green Beans + 3″ Corn on the Cob = 480 calories

106. 2 Original Chicken Drumsticks + Macaroni & Cheese + Green Beans = 490 calories

107. 2 Original Chicken Drumsticks + Baked Beans = 480 calories

108. Individual Popcorn Chicken + Green Beans = 450 calories

109. Individual Popcorn Chicken + 3″ Corn on the Cob = 470 calories

110. 3 Crispy Chicken Strips + Mashed Potatoes w/ Gravy = 490 calories

111. 3 Crispy Chicken Strips + Green Beans + 3″ Corn on the Cob = 470 calories

112. 3 Crispy Chicken Strips + Seasoned Rice = 150 calories

114. Honey BBQ Wings + Green Beans = 440 calories

115. Honey BBQ Wings + 3″ Corn on the Cob = 460 calories

116. Boneless Honey BBQ Wings + Green Beans = 500 calories

117. Fiery Buffalo Wings + Green Beans + 3″ Corn on the Cob = 500 calories

118. Boneless Fiery Buffalo Wings + Green Beans = 470 calories

119. Boneless Fiery Buffalo Wings + 3″ Corn on the Cob = 490 calories

120. Sweet & Spicy Wings + Green Beans = 450 calories

121. Sweet & Spicy Wings + 3″ Corn on the Cob = 470 calories

122. Boneless Sweet & Spicy WIngs + Green Beants = 490 calories

123. Hot Wings + Seasoned Rice = 500 calories

124. Hot Wings + Green Beans + 3″ Corn on the Cob = 470 calories

125. Hot Wings + Mashed Potatoes w/ Gravy = 490 calories

126. Roasted Caesar Salad + Caesar Dressing = 480 calories

127. Roasted BLT Salad + Ranch Dressing + Croutons = 460 calories

128. Tender Roast Sandwich + Green Beans + 3″ Corn on the Cob = 500 calories

Taco Bell

129. 2 Crunchy Tacos + Pintos & Cheese = 500 calories

130. Crunchy Taco Supreme + Meximelt = 490 calories

131. Steak or Chicken Grilled Taquitos + Crunchy Taco = 480 calories

132. Chicken Fiesta Taco Salad w/o Shell = 430 calories

133. 2 Spicy Chicken Soft Tacos + Pintos & Cheese = 500 calories

134. Double Decker Taco + Spicy Chicken Soft Taco = 490 calories

135. Steak Enchirito + Crunchy Taco = 500 calories

136. Fiesta Taco Salad w/o Shell = 470 calories

137. Zesty Chicken Border Bowl (no dressing) = 440 calories

138. Chicken or Steak Gordita Baja + Crunchy Taco = 490 calories

139. Chicken or Steak Gordita Supreme + Beef Soft Taco = 490 calories

Subway

140. 6″ Ham with Cheese + Baked Lays = 460 calories

141. 6″ Sweet Onion Chicken Teryaki + Baked Lays = 500 calories

142. 6″ Sweet Onion Chicken Teryaki + Dannon Strawberry Yogurt = 480 calories

143. 6″ Turkey Breast + Baked Lays = 410 calories

144. 6″ Turkey Breast + Vegetable Beef Soup + Dannon Strawberry Yogurt = 500 calories

145. 6″ Cold Cut Combo + Tomato Garden Vegetable Soup w/ Rotini = 500 calories

146. 6″ Italian BMT + Apple Slices = 485 calories

147. 6″ Steak & Cheese + Roasted Chicken Noodle Soup = 480 calories

148. 6″ Subway Melt + Dannon Strawberry Yogurt = 490 calories

149. 6″ Roast Beef + Golden Broccoli & Cheese Soup = 490 calories

150. 6″ Oven Roasted Chicken Breast + New England Style Clam Chowder Soup = 460 calories

151. 6″ Oven Roasted Chicken Breast + Baked Lays + Apple Slices = 475 calories

Quizno’s

152. Small Honey Bourbon Chicken on Wheat + Cup of Chili = 460 calories

153. Small Turkey Ranch (reduced fat Buttermilk Ranch) & Swiss on Wheat + Baked Lays = 470 calories

154. Small The Traditional (reduced fat Buttermilk Ranch) on Wheat + Side Salad + Dressing (either Reduced Fat Buttermilk Ranch or Fat Free Balsamic Vinaigrette) = 480 calories

155. Black & Bleu Salad (no flat bread) = 380 calories

156. Classic Cobb Salad (w/ reduced fat Buttermilk Ranch/no flatbread) = 400 calories

157. Raspberry Chipotle Salad (no flatbread) = 490 calories

Arby’s

158. Martha’s Vineyard Salad + Raspberry Vinaigrette = 471 calories

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