Value meals that value your waistline!

Tough times call for desperate measures: Dollar menus and extra-value meals you once dutifully shunned are now starting to look pretty good. Sure, they’re bad for you, but, what a deal! That’s the thought process fast food chains are banking on—literally. All of these companies have seen sales go up (as well as their customers’ weight) this year. Considering the dismal economy, we don’t blame you for eating less-than-healthy foods to save a few bucks. But we can’t just stand here and watch you order the greasiest item on the menu either. Following is a list of fast food meals for less than 500 calories that will help you protect your wallet and your waistline.

Burger King
Whopper Jr. without Mayo
with Garden Salad and Large Minute Maid Light Lemonade
375 calories
12 g fat (4.5 g saturated fat)
1,235 mg sodium

Save 17 grams of fat by opting for barbecue sauce instead of mayo. At 160 calories a schmear, BK’s mayo is one of the worst in the fast food world.

Dunkin’ Donuts
Ham, Egg & Cheese English Muffin Sandwich
with Hot Latte Lite (10 oz)
380 calories
10 g fat (5 g saturated fat)
1,335 mg sodium

English muffins have a fraction of the carbohydrates of a bagel, and none of the trans fats of the donuts and croissants.

McDonald’s
Quarter Pounder (without Cheese)
with a Side Salad with Newman's Own Low Fat Balsamic Vinaigrette, and a Medium Iced Tea
470 calories
22 g fat (7 g saturated fat)
1,486 mg sodium

Sans cheese, the Quarter Pounder has a good balance of fat, protein, and carbohydrates. Paired with a side salad and iced tea, it makes a reasonable meal.

Pizza Hut
Two Slices Thin ‘N Crispy Pizza (12”) with Ham & Pineapple, and Medium Diet Coke
360 calories
12 g fat (6 g saturated fat)
1,160 mg sodium

Ham and pineapple is one of the most trusted combinations you can order. Ham is the leanest meat you can put on a pie, while pineapple adds low-cal sweetness and a dose of antioxidants.

Quiznos
Small Honey Bourbon Chicken on Wheat Bread
with a Cup of Chili, and bottle of water
450 calories
11 g fat (3 g saturated fat)
1,540 mg sodium

Opt for the honey bourbon mustard sauce over mayo or creamy dressings to add flavor without guilt.

Subway
6-inch Double Roast Beef Sub
with Veggie Delite Salad with Fat-Free Italian Dressing and Medium Iced Tea
455 calories
8 g fat (3.5 g saturated fat)
2,100 mg sodium

This sandwich has only a fraction of the fat found in Subway alternatives like gloppy, mayo-based tuna salad.

Taco Bell
Two Grilled Steak Soft Tacos, Fresco Style
with Pintos ‘n Cheese, and a bottle of water
480 calories
15 g fat (6 g saturated fat)
1,770 mg sodium

Order almost any menu item “fresco” style and the Bell boys will replace cheese and sauces with a chunky tomato salsa, cutting calories and fat by at least 25%.

Wendy’s
Ultimate Chicken Grill Sandwich
with Side Salad with Light Classic Ranch Dressing, and Medium Iced Tea
445 calories
15 g fat (3 g saturated fat)
1,335 mg sodium

This is the healthiest sandwich on the menu, serving up a fillet with only 1.5 grams of fat. Don’t order your chicken spicy: That’s their cue to fry rather than grill your bird, packing on an extra 9.5 grams