Road tripping this summer? Don’t let all your hard work in the gym, and kitchen, go to waste when you stop for lunch. Packed full of fat, calories, sodium and sugar (yes sugar!), fast food can do some serious nutritional damage.

 

But we get it. Sometimes it’s your only option, so we pulled together four relatively healthy swaps for some of the most popular choices at these fast food stops.

 

Remember to cram your cooler full of fruits and veggies for snacks so you’re not ravenous when meal time rolls around, and promise to pick one of these and pass on the fries when you pull over.

 

 Grub on this...

 

 Give up on that...

Chick-fil-A Grilled Chicken Sandwich
The Grilled Chicken Sandwich is a great choice with only 310 calories and 6 grams of fat! Plus, it packs a protein punch with 29 grams to keep you fuller for longer.

Chick-fil-A Spicy Deluxe Sandwich
Crispy, spicy fried chicken can be hard to pass up, but just think of the hours on the treadmill you’d have to log to burn off the 540 calories and 25 grams of fat.

KFC Grilled Chicken
You can get three pieces of the Kentucky Grilled Chicken for only 440 calories and a whopping 66 grams of protein. Add a side of green beans and you’ve got a healthy swap for this stop.

KFC Crispy Twister
Crunchy, saucy and finger licking good, don’t be fooled by this wrap. It has 630 calories and 34 grams of fat!

McDonald's Double Patty
With a double patty, only 380 calories, 18 grams of fat and 34 grams of carbs the McDouble is a good alternative to the Big Mac. Grub on this and you’ll even have room for some fruit for dessert.

McDonald's Big Mac
This cult classic sets you back 540 calories, 28 grams of fat and 46 grams of carbs! And that’s before you’re tempted with the fries.

In-N-Out Protein-Style Cheeseburger
If you can’t pass up the cheesy meat combo, go for a cheeseburger served protein style (lettuce instead of a bun). At 330 calories, 25 grams of fat and only 11 carbs, you’ll fill up without filling out.

In-N-Out Double Double
Double the meat, double the cheese and you guessed it, double the damage! While it is delicious, it comes at a price: 670 calories, 370 of which are from fat and 39 grams of carbs!

 

While there are other relatively healthy options at these fast food stops, we wanted to provide alternatives to popular choices that won’t leave you wanting more. Check out the restaurants’ websites for full nutrition information to help you make an educated guess on what’s best for you and your nutritional needs.