Drive thru food is great because it's quick and it tastes good. But there are ways to get the "fast" without the fat. Many burger places offer grilled chicken sandwiches and salad bars. If fried chicken is your weakness, picking off the breading strips calories while retaining the flavor, says Susan McQuillan, R.D., a registered dietitian in New York City who created the menus for these weight loss plans. Overall, sub shops are a pretty safe bet if you go easy on the mayo. And grocery stores are great places to pick up healthy convenience foods such as reduced fat hot dogs, low fat frozen dinners, or stir fry ensembles for quick meals at home.

When you just can't shake the craving, how ever, it's perfectly okay to hit your local hot dog stand or burger joint. just mini size your meal.

Fast Food Menu

For losing weight to be easy, it has to fit into your busy lifestyle. Here are some fast food nutrition diet options you can grab on the go.

BREAKFAST

8 ounces fat free plain yogurt
1/3 cup strawberries
1 slice whole wheat toast with 1 tablespoon fruit spread

Diet tip: Wash and slice fruit the night before, or thaw frozen fruit in the refrigerator overnight.

LUNCH

1 fast food hamburger
1 small order fast food french fries
12 ounces cola

Diet tip: For a more filling meal, load up on low calorie "extras" such as tomatoes, lettuce, onion, and pickles.

DINNER

3 fish sticks (frozen)
1/2 cup spaghetti with marinara sauce, tossed
with 1/2 cup cooked spinach
2 tablespoons grated Parmesan cheese
1 whole wheat roll

Diet tip: jarred tomato sauces with vegetables are still pretty low in fiber. For more bulk, microwave frozen veggies and add to the sauce. Snack?

1 banana
4 ounces orange juice

Daily totals: 1,739 calories, 56 g fat

These could be your downfall. It is as well to know how many kilojoules you are taking away. All the quantities are average takeaway portions unless otherwise noted.

Fried chicken

1 piece crispy chicken - 945
small portion chips - 1134
coleslaw - 420
barbecued beans - 420

Hamburgers
115g hamburger - 1764
115g cheeseburger - 2184
small french fries - 880
chocolate milkshake - 1530

Pizzas
whole pizza - 2100-3360
Fish and chips

1 piece fish, deep-fried in batter - 1365
portion chips - 1365
Chinese

3 spare ribs - 780
fried rice with pork and shrimps - 880
egg fu yong - 1660
sweet and sour pork - 2184
beef chop suey - 1715
chicken chow mein - 1095

Kebab house
taramasalata - 1325
doner kebab - 2730
3 stuffed vine leaves - 715
lamb kebabs - 1515
Greek salad - 420

Indian
beef curry and rice - 3675-4200
vegetable curry - 1134
chicken vindaloo - 2435-2940
1 chapati - 500

Sandwich bar
(using sliced white bread) liversausage - 2015
roast beef 1640
cheese and tomato - 1870
chicken salad - 1825
ham - 1725