Subway's turkey sandwich, with antioxidant-rich baby spinach, green peppers, and red onions, enables you follow Rauch's suggestion. Avocado offers healthful monounsaturated fats and a creamy mouthfeel instead of cheese and mayo.
25 grams of protein is rather high for a plant-based burger. Soy protein makes it cholesterol-free. Replace mayo with mustard, which provides taste without fat or calories, to make dish vegan and healthy.
Wendy's herb-marinated grilled chicken is protein-packed and healthy since it's grilled instead of fried. Tomato slices and lettuce give freshness and vitamin C, folate, and potassium.
Beef provides iron, protein, zinc, and vitamin B-12 (vital for brain and nerve function) in moderation. Ask for tomatoes, lettuce, and onions, and while a McDonald's hamburger isn't "healthy," at 250 calories and 12 grams of protein, it's a decent fast food treat.
It's low-sugar and healthy, yet a sandwich has 740 calories. Swap the focaccia for whole grain bread for less refined grains, and for more variety and fewer calories, order half a sandwich (370 calories) and the strawberry poppyseed salad with chicken or Thai chicken soup.
Mozzarella is rich in calcium and protein. Mozzarella lends depth to this sandwich without mayonnaise. Rauch advises eliminating the top piece of bread from all these sandwiches to save carbohydrates and calories.
The Au Bon Pain chipotle black bean burger is a nutritious fast food hamburger with a patty consisting of beans, brown rice, and egg whites. Ask them to lighten the chipotle aioli or leave it out for a filling sandwich with 29 grams of plant-based protein and avocado fat.
Arby's roast beef sandwich isn't bad. Choose the 15-calorie, fat-free Arby's sauce instead of the Horsey sauce for a decent dinner at 360 calories. Arby's roast turkey wrap is surprisingly tasty.
Jersey Mike's healthier grilled portabella mushroom sandwich contains selenium, a mineral found in soil that improves cognition and immune system function, and green bell peppers, which lower LDL cholesterol and improve cardiovascular health.
In-N-Out is a Western U.S. road trip essential. The simple hamburger "protein style" is a healthy option, but anything on the menu is delicious. It's wrapped in lettuce instead of bread, which cuts carbohydrates while providing protein.