PAL SHAB HIGHLIGHTS

1. McDonald’s Fruit and Yogurt Parfait

PER PARFAIT: 210 calories, 3 g fat (1.5 g saturated fat), 75 mg sodium, 40 g carbs (1 g fiber, 28 g sugar), 6 g protein

It’s slim pickings at McDonald’s if you’re a vegetarian and want to eat a balanced, healthy meal. Most of the burgers and sandwiches are made from beef or chicken, except the fried fish which is a rather unhealthy choice. The salads are made with bacon or chicken and removing either will leave you with anything but a filling meal. Your best bet is to grab the parfait made with low-fat yogurt, crunchy granola, strawberries, and blueberries. You’ll be getting three food groups and a healthy amount of nutrients to keep you feeling satisfied.

2. Wendy’s Sour Cream and Chive Baked Potato

PER POTATO: 320 calories, 2.5 g fat (1.5 g saturated fat), 35 mg sodium, 63 g carbs (7 g fiber, g sugar), 8 g protein

This vegetarian delight is hidden under the “fries & sides” portion of the menu. Potatoes provide an array of nutrients and are an excellent source of vitamin C as well as a good source of both potassium and vitamin B6. They also provide complex carbs and are fat-, sodium-, and cholesterol-free. Don’t forget to eat the skin, which contains half of the fiber!

3. Burger King Impossible Whopper

PER BURGER: 630 calories, 34 g fat (11 g saturated fat), 1,080 mg sodium, 58 g carbs (4 g fiber, 12 g sugar), 25 g protein

“Whenever I’m searching for vegetarian fast food, I look for a Burger King,” says Stephanie McKercher, MS, RDN, dietitian and plant-based food blogger at Grateful Grazer. “Their soy-based Impossible Whopper has 25 grams of satisfying protein, comes topped with fresh veggies and crunchy pickles, and tastes just as good as the classic beef-based burger they’re known for.” McKercher enjoys her Impossible Whopper with a small order of fries, but also recommends swapping in a side salad to get in some extra greens. But the best tip of all from McKercher? “Ask for the non-broiler method of preparation to keep it totally meat-free.”

4. Chick-Fil-A Spicy Southwest Salad with No Chicken

PER SALAD: 350 calories, 17 g fat (4.5 g saturated fat), 210 mg sodium, 37 g carbs (8 g fiber, 8 g sugar), 14 g protein

Chick-Fil-A offers several salads without chicken, making it a vegetarian fast food hero. This salad starts with a fresh bed of greens, topped with grape tomatoes, a blend of Monterey Jack and Cheddar cheeses, a mixture of poblano chiles, red bell peppers, roasted corn, and black beans. It is served with seasoned tortilla strips, Chili Lime Pepitas, and creamy salad dressing or 2 packets of Jalapeno salsa. This salad provides four food groups including vegetables, dairy, carbs, and protein (from the beans) which makes it a well-balanced meal.

5. Panera Modern Greek Salad with Quinoa

PER FULL ORDER: 550 calories, 44 g fat (8 g saturated fat), 820 mg sodium, 30 g carbs (7 g fiber, 5 g sugar), 12 g protein

“I like how they updated the classic Greek salad to incorporate quinoa, which has some protein and fiber,” says NYC-based registered dietitian Natalie Rizzo, MS, RD. The calories and protein are pretty decent for a vegetarian main and it will keep you full for hours. “The only thing to watch out for is this salad has 830 milligrams of sodium, which is quite high. To cut back on the salt while eating fast food, ask them to omit the feta cheese.”

6. Taco Bell Veggie Power Bowl

PER BOWL: 430 calories, 18 g fat (5 g saturated fat), 850 mg sodium, 57 g carbs (10 g fiber, 2 g sugar), 12 g protein

Taco Bell is a great place for vegetarians because you can customize any order to have it as you like it. For example, “the Power Bowl usually comes with chicken, but you can ask them to leave it off and have the black beans as a plant-based protein source,” says Rizzo. “Make this a well-balanced meal with rice, black beans, lettuce, salsa, and guacamole. You will get a combination of protein, carbohydrates, and healthy fats, all of which will help keep you full.”

7. Subway Veggie Delight

PER 6-INCH SUB: 200 calories, 2 g fat (0 g saturated fat), 280 mg sodium, 39 g carbs (5 g fiber, 5 g sugar), 9 g protein

This sandwich has been on Subway’s menu for quite some time. Choose the veggies you want to pile on, and add some cheese for protein and calcium. To get more fiber, opt for the 9-grain bread.

8. Starbucks Hearty Blueberry Oatmeal

PER OATMEAL CUP (90 G): 220 calories, 2.5 g fat (0.5 g saturated fat), 125 mg sodium, 43 g carbs (5 g fiber, 13 g sugar), 5 g protein

Starbucks serves all-day breakfast, so you can have this for breakfast or a snack. It’s made from whole-grain oats, blueberries, and a fruit-nut-and-seed medley that contains dried figs, pepitas, dried cranberries, and almonds. “For 220 calories, you get a good source of both protein (5 grams) and fiber (5 grams), which help keep you satiated,” says Amy Gorin, MS, RDN, a registered dietitian nutritionist in the New York City area. “I recommend ordering it without the agave syrup to cut back on added sugar. Instead, add a dash of nutmeg or cinnamon for a subtle sweetness.” Gorin also recommends pairing the oatmeal bowl with a healthy Starbucks order, like a tall unsweetened soy latte, for additional plant-based protein.