Lose 10 pounds eating fast food!

Health.com

Dawn Jackson Blatner, RD

No time to cook or buy groceries? No worries: Our plan is as grab-and-go as it gets.

Chances are your summer days are more crazy than lazy, with zero time to create portion-controlled meals and tally up calories. But just because you're in fast-food mode doesn't mean you have to kiss your get-slim plans good-bye.

We've created a 1,350-calorie-a-day mix-and-match weight-loss plan using healthy choices you can pick up at the drive-through (and a few you can zap at home). Choose one item from each list each day, and enjoy it with water, seltzer, or another superlight drink like black coffee-you won't have to count a single calorie. Add a fun, quick workout from our "Get Fit Faster!" activities five days a week, and this could be the least stressful 10 pounds you've ever lost.

Health.com: Eat (yes, eat!) to lose weight

Breakfast
(About 300 calories)

  • Starbucks Spinach, Roasted Tomato, Feta, and Egg Wrap
    Calories 270; Fat 11g (sat 4g); Protein 14g; Sugars 3g; Fiber 8g

  • Dunkin' Donuts: Half a multigrain bagel with plain reduced-fat cream cheese
    Calories 300; Fat 13g (sat 6g); Protein 13g; Sugars 3g; Fiber 5g

  • McDonald's Egg McMuffin
    Calories 300; Fat 12g (sat 5g); Protein 18g; Sugars 3g; Fiber 2g

  • Panera Bread Pumpkin Muffin; kid-size organic yogurt
    Calories 320; Fat 11g (sat 3g); Protein 5g; Sugars 33g; Fiber 1g

  • Jamba Juice Blueberry and Blackberry Oatmeal
    Calories 290; Fat 4g (sat 1g); Protein 8g; Sugars 25g; Fiber 6g

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Lunch
(About 400 calories)

  • Arby's Ham and Swiss Melt Sandwich; applesauce
    Calories 358; Fat 7g (sat 4g); Protein 16g; Sugars 25g; Fiber 3g

  • Burger King Veggie Burger (hold the mayonnaise!); Fresh Apple Fries with Caramel Sauce
    Calories 410; Fat 9g (sat 1g); Protein 23g; Sugars 18g; Fiber 8g

  • Subway 6-inch Oven Roasted Chicken Breast Sub; 1 bowl minestrone
    Calories 410; Fat 6g (sat 2g); Protein 27g; Sugars 11g; Fiber 8g

  • Wendy's Mandarin Chicken Salad (roasted almonds, half a packet of Oriental Sesame Dressing, hold the Crispy Noodles)
    Calories 395; Fat 18g (sat 2g); Protein 30g; Sugars 22g; Fiber 4g

  • Taco Bell Chicken Burrito Supreme
    Calories 320; Fat 12g (sat 5g); Protein 20g; Sugars 5g; Fiber 6g

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Dinner
(About 500 calories)

  • Kashi Lemongrass Coconut Chicken; 1 large orange; 8 ounces 1% milk
    Calories 488; Fat 11g (sat 6g); Protein 28g; Sugars 36g; Fiber 11g

  • Olive Garden Herbed-Grilled Salmon
    Calories 510; Fat 26g (sat 6g); Protein 55g*; Sugars 0g*; Fiber 6g (*estimates)

  • Pizza Hut: 2 slices Fit 'n Delicious Diced Red Tomato, Mushroom, and Jalapeño Pizza; 1 breadstick and dipping sauce
    Calories 500; Fat 14g (sat 5g); Protein 18g; Sugars 19g; Fiber 7g

  • Chipotle: 3 Steak Tacos (3 soft taco shells, steak, fajita vegetables, tomato salsa, lettuce)
    Calories 505; Fat 15g (sat 5g); Protein 38g; Sugars 6g; Fiber 2g

  • Sushi: 8 pieces California roll; ½ cup edamame; a green salad with 2 tablespoons Asian sesame-ginger dressing
    Calories 510; Fat 15g (sat 3g); Protein 15g; Sugars 17g; Fiber 7g


Snack
(About 150 calories)

  • David Original Sunflower Seeds (1.75-ounce bag)
    Calories 160; Fat 12g (sat 2g); Protein 7g; Sugars 0g; Fiber 3g

  • Odwalla Pomegranate Strawberry All Natural Juice Drink (15 fluid ounces)
    Calories 94; Fat 0g (sat 0g); Protein 0g; Sugars 23g; Fiber 0g

  • McDonald's Fruit 'n Yogurt Parfait with Granola
    Calories 160; Fat 2g (sat 1g); Protein 4g; Sugars 21g; Fiber 1g

  • Kashi TLC Oatmeal Raisin Flax Cookie
    Calories 130; Fat 5g (sat 1g); Protein 2g; Sugars 8g; Fiber 4g

  • Quaker True Delights Dark Chocolate Raspberry Almond Bar
    Calories 140; Fat 5g (sat 2g); Protein 2g; Sugars 8g; Fiber 3g

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Get Fit Faster!
Got a half-hour? You've got time for a breezy workout. Do one of the activities below (or a combination) for 30 minutes 5 times a week:

  • Pedal vigorously on a bicycle or stationary bike


  • Run at 6 mph


  • Kickbox


  • Jump rope


  • In-line skate


  • Swim briskly