The healthiest things you can order at 15 of your favorite fast food chains

But it's not impossible.

We checked out the lunch and breakfast fare at dozens of on-the-go restaurants — from Chick-fil-A to Wendy's — to find some of the healthiest items they offer.

The foods we picked all pack less than 500 calories, are fairly low in saturated fat and cholesterol, and include 15 or more grams of protein to keep you feeling full. Our main caveat with most of these items, however, is that they pack a lot of salt, so you'd probably want to watch your sodium intake on the days you consume them.

Here are the sandwiches, salads, bowls, and burgers to order when you're seeking a lighter option.

Chipotle — Chicken Burrito Bowl with brown rice and pinto beans, no cheese or sour cream (500 calories)

Chipotle has lots of fresh, healthier options. In general, nix the cheese and sour cream — an occasional dollop of guac is fine, since it's packed with healthy fats — and go for deconstructed alternatives to its burritos, like this one, which has:

500 calories — not too low, not too high

42 grams of protein — a hefty amount to strengthen& muscles and fill you up

13.5 grams of fat — a little on the high side

57 grams of carbs — roughly one-third of your recommended daily allowance

805 milligrams of sodium — a little less than half of your recommended daily allowance

Starbucks — Spinach, Feta, and Cage-Free Egg-White Breakfast Wrap (290 calories)

While the yummy pastries at Starbucks are sure to catch your eye midafternoon, sugary muffins and scones can leave you hangry. Starbucks' hot breakfast items, like this wrap, are likely a healthier, more filling meal, with:

290 calories — pretty low as far as lunch goes; pair with a high-protein side like plain Greek yogurt

19 grams of protein — a pretty good amount to strengthen muscles and fill you up

10 grams of fat — not too low, not too high

33 grams of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones

830 milligrams of sodium — just under half your daily allowance

In-N-Out — Cheeseburger with onion, ketchup, and mustard, no spread (480 calories)

You don't have to turn to the secret menu — lookin' at you, Protein-Style fans — to get a lighter option at In-N-Out. Swap the special sauce for some ketchup and mustard to slash some fat and calories, and opt for a regular burger instead of a Double-Double.

480 calories — not too high, not too low

22 grams of protein — a good amount to strengthen muscles and fill you up

27 grams of fat — on the high side (a little less than half your daily allowance)

41 grams of carbs — about 14% of your recommended daily allowance

1,080 milligrams of sodium — close to half your recommended daily allowance

Chick-fil-A — Grilled Chicken Cool Wrap (340 calories)

The "home of the original chicken sandwich" spiced up its menu last year, adding a smattering of healthy fare like this option, which has:

350 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit

37 grams of protein — a hefty amount to strengthen muscles and fill you up

14 grams of fat — not too low, not too high

29 grams of carbs — on the low side

960 milligrams of sodium — about half your recommended daily allowance

Wendy's — Power Mediterranean Chicken Salad, full size (480 calories)

Not all Wendy's salads are healthy (the Spicy Caesar Chicken Salad, for example, packs 720 calories and 43 grams of fat), but a couple are winners in most areas, including this Mediterranean chicken salad. The drawback, however, is that it's very high in sodium.

480 calories — on the low side

43 grams of protein — a hefty amount to strengthen muscles and fill you up

16 grams of fat — on the higher side, but not a deal-breaker

42 grams of carbs — pretty high, and about a third comes from sugar

1,200 milligrams of sodium — more than half your daily allowance

Shake Shack — Single hamburger or Chicken Dog (360 or 300 calories)

While it's known for its towering Shack Stacks and crispy fries, this chain has lighter options too. Notably, its vegetarian 'Shroom Burger isn't one of them.

The hamburger (without cheese) has:

360 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit

26 grams of protein — a good amount to strengthen muscles and fill you up

17 grams of fat — on the higher side, but not a deal-breaker

25 grams of carbs — pretty low

460 milligrams of sodium — pretty low

The Chicken Dog has:

300 calories — pretty low as far as lunch items go

26 grams of protein — a good amount to strengthen muscles and fill you up

11 grams of fat — not too high, not too low

32 grams of carbs — not too high, not too low

970 milligrams of sodium — a little under half your daily allowance

McDonald's — Artisan Grilled Chicken Sandwich (380 calories)

While I wasn't impressed by the taste of the Artisan Grilled Chicken Sandwich, it's definitely one of the healthier choices at McDonald's, since the meat is grilled rather than fried. Here's how the sandwich stacks up:

380 calories — pretty low for a lunch item; you might want to pair this with a yogurt, a small salad, or some fresh fruit

37 grams of protein — a hefty amount to strengthen muscles and fill you up

7 grams of fat — not too low, not too high

44 grams of carbs — about 14% of your daily allowance

1,100 milligrams of sodium — about half your daily allowance

Taco Bell — Chicken Burrito Supreme, "Fresco Style" (340 calories)

No longer solely the land of chalupas and Crunchwrap Supremes, Taco Bell has expanded its healthier offerings with the Fresco menu, which essentially swaps the sour cream and cheese in popular items for salsa. Here's how the Fresco burrito with chicken shapes up:

340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit

19 grams of protein — a pretty good amount to strengthen muscles and fill you up

8 grams of fat — not too low, not too high

49 grams of carbs — about 16% of your recommended daily allowance

1,060 milligrams of sodium — close to half your recommended daily allowance

Panera — Strawberry Poppyseed Salad with Chicken (340 calories)

Panera has plenty of yummy nutritious items, at least for lunch. The only bone we have to pick with this salad is that because of the dressing and fruit, it contains a hefty amount of sugar, at 20 grams. Otherwise, here's how it stacks up:

430 calories — not too high, not too low

25 grams of protein — a hefty amount to strengthen muscles and fill you up

13 grams of fat — a moderate amount

31 grams of carbs — a moderate amount

280 milligrams of sodium — low, especially compared with the other items on this list

McDonald's — Egg McMuffin (300 calories)

The Fruit and Yogurt Parfait isn't the only healthy morning item McDonald's offers. Avoiding the meat is an easy way to lighten up its traditional all-day breakfast fare. An Egg McMuffin has:

300 calories — on the lower side if you're eating it for lunch

18 grams of protein — a hefty amount to strengthen muscles and fill you up

12 grams of fat — on the higher side, but not a deal-breaker

30 grams of carbs — fairly low

730 milligrams of sodium — about a third of your recommended daily allowance

Dunkin' Donuts — Egg-White Veggie Flatbread (280 calories)

For a chain that specializes in deep-fried dough, Dunkin' Donuts has quite a few healthy breakfast options, like its Egg-White Veggie Flatbread, which has:

330 calories — pretty low as far as lunch goes; pair with a side salad, some fruit, or a yogurt

18 grams of protein — a good amount to strengthen muscles and fill you up

14 grams of fat — not too high, not too low

33 grams of carbs — about 11% of your recommended daily allowance

570 milligrams of sodium — about a quarter of your daily allowance

Papa John's — Garden Fresh Pizza, two medium slices (400 calories)

One of the least healthy things about most pizza-chain fare is the high sodium content, which some research suggests may be bad for your heart. If you're a pizza fan, keep an eye your salt intake for the rest of the day after you've indulged in a few slices. The Garden Fresh pie has:

400 calories — on the lower side

16 grams of protein — a pretty good amount to strengthen muscles and fill you up

14 grams of fat — not too low, not too high

54 grams of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones in your other meals

960 milligrams of sodium — just under half your daily allowance

Pizza Hut — Garden Party Thin-Crust Pizza, two medium slices (460 calories)

As part of its recent attempt to overhaul its brand, Pizza Hut began offering several options with more fresh veggies and popular toppings like Sriracha. But like other pizza chains, most offerings are high in sodium and carbs. The Garden Party pizza has:

460 calories — not too high, not too low

18 grams of protein — a pretty good amount to strengthen muscles and fill you up

18 grams of fat — on the higher side, but not a deal-breaker

60 grams of carbs — pretty high; watch your other snacks

900 milligrams of sodium — a little under half your daily allowance

Burger King — BK Veggie Burger, no mayo (310 calories)

Many vegetarians were excited when Burger King announced its veggie option. Overall at this restaurant, you should follow same rules we highlighted for ordering at McDonald's: avoid mayo and fried options, and go for sandwiches instead of meal packages. Here's the BK Veggie Burger lowdown:

310 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit

22 grams of protein — a hefty amount to strengthen muscles and fill you up

7 grams of fat — not too low, not too high

42 grams of carbs — about 14% of your daily allowance

990 milligrams of sodium — close to half your daily allowance

Subway — 6-inch Turkey Breast Sub, no cheese, add avocado (340 calories)

"Eating fresh" is pretty easy at this chain, where you can get lean meats or just fresh veggies on whole-wheat bread with a variety of low-calorie, low-fat dressings. Turkey and avocado, my personal favorite, has:

340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit

18 grams of protein — a pretty good amount to strengthen muscles and fill you up

9 grams of fat — not too low, not too high

49 grams of carbs — about 16% of your daily allowance

670 milligrams of sodium — not bad; much lower than competing items at Chipotle or Taco Bell

The healthiest things you can order at 15 of your favorite fast food chains

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