By Jenna Autuori
December 22, 2009
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Breakfast

Starbucks

Perfect Oatmeal

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

Apple Croissant

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

Dunkin' Donuts

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

Lunch

Panda Express

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)

McDonald's

Hamburger

Instead of fries, opt for a side salad with lowfat balsamic vinaigrette (60 calories, 3 g fat).

250 calories 9 g fat

Baja Fresh

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

Dinner

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

KFC

Honey BBQ KFC Snacker

Order a side of steamed string beans (25 calories) with this sweet-spicy chicken sandwich.

210 calories 3 g fat

Snacks

Hudson News

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

Hudson News

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

Hudson News

Wheat Thins

These crackers have 40 percent less fat than chips and are made with whole grains.

140 calories 6 g fat for 16 crackers