400-Calorie Restaurant Meals

15 healthy fast food options and low-calorie meals from your favorite eateries

September 22, 2010
avocado turkey burger
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Eat Anywhere!

It's easy to eat 400-calorie meals when you cook at home. But what happens when you dine out at a restaurant or grab something fast for lunch? Typically, that's a common time to ditch your diet.

Lucky for you, the 400 Calorie Fix provides plenty of options for when you're on the go--and, no, it's not just salads. From meat lasagna to dumplings to chicken nuggets and fries, we reveal exactly what to order and how much to eat.

This feature is inspired by the book 400 Calorie Fix. Get your copy today!

meat lasagna
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Meat Lasagna

Your Portion Size: 10 oz (size of your fist plus a golf ball)
Total Calories: 420
Stay Slim Tip: The challenge with Italian cuisine is supersized portions. Keep calories in check by only eating a 10 oz serving and wrapping up any leftovers to go.

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Burger King Onion Rings

Your Portion Size: Medium
Total Calories: 400
Stay Slim Tip: If you're craving onion rings, enjoy a medium-size portion. Just resist the temptation to add a burger or chicken tenders, which will put you over the 400-calorie range.

Curb Your Urge to Overeat

Search: 400-Calorie Restaurant Meals

white rice
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Kung Pao Shrimp Combo

Your Portion Size:

1. Hot and Sour Soup, 1 cup (80)

2. Steamed Vegetable Dumplings, 2 pieces (110)

3. White Rice, 1/2 cup (100)

4. Kung Pao Shrimp, 1/2 cup (130)

Total Calories: 420
Stay Slim Tip: Use the Chinese tea cups on your table as a portion guide for the rice--one holds about half a cup. Fried rice has up to twice the calories of plain, and should be considered an entrée.

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Penne a la Vodka

Your Portion Size:
   1. Penne, 1 cup (210)
   2. Vodka Sauce, 1/2 cup (140)
Total Calories: 350
Stay Slim Tip: Eyeball proper servings. For pasta, visualize the size of a baseball.

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Burger King Double Hamburger

Your Portion Size: 1 double hamburger
Total Calories: 370
Stay Slim Tip: Bulk up your meal by adding calorie-safe vegetable toppings such as lettuce, tomato, pickles, and sliced onions.
Calorie Comparisons: McDonald's Quarter Pounder (410); Wendy's Double Stack (360)

Feed Your Family on $100 a Week

fried calamari
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Fried Calamari

Your Portion Size: 1/2 cup
Total Calories: 400
Stay Slim Tip: Fried food calories add up fast. Share this appetizer with your family or a group of friends so you stick to a 1/2 cup serving.

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filet-o-fish sandwich
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McDonald's Filet-O-Fish

Your Portion Size: 1 sandwich
Total Calories: 380
Stay Slim Tip: Ask for no mayonnaise or tartar sauce--at about 100 calories per tablespoon, these condiments can add up fast.
Calorie Comparisons: Wendy's Premium Fish Fillet Sandwich without tartar sauce (390); Burger King BK Big Fish Sandwich without tarter sauce (460)

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spaghetti and meatballs
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Spaghetti and Meatballs

Your Portion Size:
   1. Spaghetti, 1 cup (220)
   2. 2 Meatballs, 1 oz each (110)
   3. Tomato Sauce, 1/2 cup (80)
Total Calories: 410
Stay Slim Tip: When ordering pasta, stick with dishes that have plain tomato sauce. They contain less fat and calories than other types. A 1/2-cup serving of red sauce has about one-third the calories of Alfredo sauce.

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General Tso's Chicken
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General Tso's Chicken Combo

Your Portion Size:
1. Steamed Vegetable Dumplings, 2 pieces (110)
2. General Tso's Chicken, 1/2 cup (290)
Total Calories: 400
Stay Slim Tip: Start the meal with steamed dumplings or a cup of broth-based soup. They're relatively low in calories and can help tame your appetite.

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McDonald's chicken nuggets
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McDonald's Chicken Nuggets

Your Portion Size:
1. Chicken McNuggets, 7 pieces (320)
2. BBQ Sauce, 1 package (50)
Total Calories: 370
Stay Slim Tip: Say no to value deals that add extra items like fries and a drink.
Calorie Comparisons: Burger King Chicken Tenders, 8 pieces (360)

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mozzarella sticks and marinara sauce
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Mozzarella Sticks

Your Portion Size:
1. Mozzarella Sticks, 4 pieces (300)
2. Marinara Sauce, 6 Tbsp (90)
Total Calories: 390
Stay Slim Tip: Serving sizes are usually more than 4 pieces, so split this appetizer with your hubby or a friend to stay in the 400-calorie range.

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Wendy's Sour Cream and Chives Potato

Your Portion Size: 1 potato
Total Calories: 320
Stay Slim Tip: Make it a 400-calorie meal by also ordering a side salad (35) and using half a packet of any light, fat free, or vinaigrette dressing (about 50).

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veal marsala
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Veal Marsala

Your Portion Size: 5 oz (size of a hockey puck)
Total Calories: 390
Stay Slim Tip: Ask for half-size portions of your main dish if possible, split a full-size portion with a friend, or ask the waiter to wrap half of the entrée before serving you so you won't be tempted to finish it.

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chicken sandwich
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Wendy's Crispy Chicken Sandwich

Your Portion Size: 1 sandwich
Total Calories: 360
Stay Slim Tip: Wendy's chicken sandwiches vary in calories, so choose carefully; the Chicken Club Sandwich is 550 calories.
Calorie Comparisons: McDonald's McChicken Sandwich (360)

More Healthy Sandwich Options

small McDonald's french fries
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McDonald's French Fries

Your Portion Size: Small
Total Calories: 230
Stay Slim Tip: Make it a 400-calorie meal by also ordering a 4-piece Chicken McNuggets (190).
Calorie Comparisons: A small Burger King French Fries is 340 calories--110 more than McDonald's!

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crab cake
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Enjoy More 400-Calorie Meals

Slimming down is easy when you practice portion control. Get more low-calorie meal ideas. 

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Sign Up for the 400 Calorie Fix Meal Plan