A Sample menu for Wendy's (this is just one option out of many combo's you can make)

The Ulitmate Chicken Grill- 370 calories, 7.0 grams total fat, 42 grams of Carbs, 34 grams of protein

With a side graden salad with fat free dressing- 220 calories, 14.0 grams of fat, 19 grams of Carbs, 4 grams of protein

With a medium diet coke/water/ice tea

For desert!!! (optional) A jr. size vanialla frosty- 160 calories, 4.0 grams of fat, 26 grams of carbs, 4 grams of protein

This give you a grand total (including the frosty) of 740 calories, 25.0 grams of fat, 87 grams of carbs, and 42 grams of protein

(WITHOUT THE FROSTY)-- 590 calories, 21.0 grams of fat, 61 grams of carbs, and 39 grams of protein

(You can find this option on Wendy's Website under nutrition, they give you a whole break down of item on the menu)

A Sample menu for McDonalds

you can only eat so much chicken so here is an option from McDonalds if you like change

McDouble- 390calories, 33grams of carbs, 22grams of protein

small french fries- 230calories, 29grams of carbs, 3grams of protein

With a grand total of 620 calories, 62 grams of carbs, 25 grams of protein

**there are other nutrtional options that you can find on McDonalds webite, you can build your own menu and it will calculate everything for you so you know how many calories, and how much sodium etc.. check it out and see if you can make a healthy and statisfying meal for those days that there is know way for you to avoid fast food**

A sample menu for TacoBell

2 crunchy tacos fresco style- 290 calories, 15 grams of fat, 690 mgram of sodium

medium diet coke - 0 calories, 0 grams of fat, 50 mg of sodium