Mix your oats with preportioned packets of brown sugar (50 calories), dried fruit (100 calories), or nuts (100 calories).
140 calories 3 g fat
Au Bon Pain
This sweet pastry has half the calories of an apple strudel—and delivers 70 percent of your daily vitamin C needs.
280 calories 11 g fat
Egg White and Turkey Sausage Flatbread
With 19 grams of protein, this hearty sandwich will keep you satisfied for hours.
280 calories 6 g fat
Mixed Veggies and Steamed Rice
This stir-fry contains two vegetable servings—and no MSG or trans fat.
390 calories 0.5 g fat (with 1?2 a serving of rice)
Instead of fries, opt for a side salad with lowfat balsamic vinaigrette (60 calories, 3 g fat).
250 calories 9 g fat
Ensalada with Charbroiled Chicken
Top this high-protein salad with fresh salsa verde and you'll tack on just 15 extra calories.
310 calories 7 g fat
Pizza Hut Express
Personal Pan Cheese Pizza
To keep calories in check, take half the pie to go—or toss it if you'll be tempted to eat it minutes later.
295 calories 12 g fat for 1?2 a pizza
Champions Sports Bar & Restaurant
Sesame Seared Tuna Salad
Yellowfin tuna tossed with an orange, ginger, and mustard dressing has gourmet appeal.
372 calories 18 g fat
Honey BBQ KFC Snacker
Order a side of steamed string beans (25 calories) with this sweet-spicy chicken sandwich.
210 calories 3 g fat
Special K Chocolate Peanut Protein Snack Bar
Unlike candy, this chocolatey treat contains fiber and 4 grams of protein.
110 calories 3.5 g fat
Snak Club Tropical Mix Dried Fruit
Satisfy that midday sugar craving with this fruit-and-nut combo.
120 calories 5 g fat per 1?3 bag
These crackers have 40 percent less fat than chips and are made with whole grains.
140 calories 6 g fat for 16 crackers