“Although the Spinach, Feta & Cage Free Egg White Breakfast Wrap is a breakfast item, I can find it any time of day and it’s frequently available at airport locations,” says Toby Amidor, MS, RD, author of Smart Meal Prep for Beginners. “The wrap is made with cage-free egg whites, spinach, tomatoes and feta cheese in a whole-wheat tortilla, providing me with four food groups.” Amidor is also a fan of the Sous Vide Egg Bites Egg White & Red Pepper. “When I’m craving a snack, I turn to these egg bites made with egg whites and red peppers instead of the carb- and calorie-loaded snacks you can find at Starbucks,” she says. “For 170 calories, they provide 13 grams of protein to keep me satisfied.”
If you’re visiting Quiznos, chances are you’re in the mood for a sandwich. So order the Apple Harvest Sammie, a favorite of Megan Casper, MS, RDN, a dietitian in New York City. “It has apples, dried cranberries and tomatoes, making it one of the more veggie- and fruit-filled options,” she says. “This option is lower in sodium than many of the other sandwiches. Swap in whole-grain flatbread to increase your fiber.” If you’re feeling extra hungry, order a cup of chili. “Beans are filled with both protein and fiber to tide you over,” says Casper.
“My go-to order at In-N-Out is a cheeseburger with tomato, lettuce and grilled onion—and no spread,” says Stacey Mattinson, MS, RDN, a dietitian in Austin, Texas. “This order cuts calories without skimping on flavor. Another popular healthier order if you follow a low-carb meal pattern is the hamburger with tomato, onion and spread, Protein Style.” This means your burger will be wrapped in lettuce, versus a bun. Request ketchup or mustard instead of spread to save calories. And ask for extra veggies! “My number 1 tip when ordering here is to double or even triple up on the vegetables,” says Robin Plotkin, RDN, a culinary nutritionist in Dallas, Texas. “Adding extra lettuce, tomato, pickles and onions to your order can result in an additional serving of vegetables for the day—as well as fiber, vitamins and minerals.”