“How did Americans get so fat?”

Of all the questions we get, this is by far the most common. There are many reasons: We’ve added extra calories to basic foods, everything from pasta sauce to ketchup. We’re drinking more calories than ever—450 a day, on average. And, of course, we’ve been trained to supersize it. Those “value” meals we order through the clown’s mouth cost us only 17 percent more money, but 73 percent more calories. That’s dummy economics—you wouldn’t buy a new Blu-Ray Disc and then pay the electronics store to throw in some old, worn-out videotapes, would you? And so, everytime we eat out, we add 134 calories to our daily intake.

We understand that life is hectic and fast-food meals are inevitable. That’s why we created the runaway bestseller Eat This, Not That! back in 2007. It’s also why we’ve taken all of the principles we’ve laid out over the past few years and distilled them down to a brand-new, complete nutrition plan: The Eat This, Not That! No-Diet Diet. You can eat all the foods you love, at all the restaurants you love, without condemning yourself to massive portions and coma-inducing calorie counts, and lose tons of weight—without ever dieting again. (Which is why we gave it the “No-Diet Diet!” twist!)

Want proof? Here are 7 fast-food meals with fewer than 350 calories. Next time you’re in a bind, opt for one of these meals and banish excess calories for good.

1. Panda Express Mongolian Beef and Mixed Veggies

235 calories
7 g fat (1.5 g saturated)
1,260 mg sodium

2. Best Sub Under 350 Calories

Subway 6” Turkey Breast and Black Forest Ham Sandwich (on 9-grain wheat bread with tomatoes, onions, green peppers, pickles, olives, and mustard)

310 calories
4 g fat (1 g saturated)
1,255 mg sodium

3. Best Chicken Under 350 Calories

Chick-fil-A Nuggets (8 count) with Barbecue Sauce

315 calories
12 g fat (2.5 saturated)
1,170 mg sodium

4. Best Wrap Under 350 Calories

McDonald’s Grilled Honey Mustard Snack Wrap and Side Salad

320 calories
12 g fat (3.5 saturated)
1,540 mg sodium

5. Best Burger Under 350 Calories

Burger King Jr. Whopper w/o Mayo and BK Apple Fries

330 calories
10.5 g fat (4 g saturated)
500 mg sodium

6. Best Mexican Under 350 Calories

Taco Bell Fresco Chicken Soft Tacos (2)

340 calories
8 g fat (2 g saturated)
1,360 mg sodium

7. Best Breakfast Under 350 Calories

Dunkin’ Donuts Egg White and Cheese Breakfast Wake-Up Wraps (2)

305 calories
14 g fat (6 g saturated)
965 mg sodium

Read the entire article here.