When you spend days at a time on the road, it can be challenging to stick to a health regimen. Long hours sitting behind the wheel, interrupted sleep, and the tempting snack displays at rest stops make it easy for your body to get out of sync and hold you back from feeling your best.

If you don’t have time to meal prep or you’re in a pinch for time, fast food is often the only solution to settle the rumbling in your stomach. However, instead of reaching for a burger and fries you could opt for something on the lighter side. Not sure where to start? Here’s a list of some healthier fast food options to consider.

Mcdonalds

There’s nothing quite like a big juicy burger, but did you know that a medium Big Mac meal with a Coke is 1,100 calories? That’s more than half of the recommended calorie intake in one meal alone. Substitute with one of these options instead:

Artisan Grilled Chicken Sandwich

A seasoned grilled chicken fillet topped with tomatoes, lettuce, and an herb vinaigrette sauce, all packaged between an artisan roll.

Calories: 380

Fat: 6g

Protein: 36g

Southwest Grilled Chicken Salad

A bed of mixed greens topped with seasoned grilled chicken, a southwest veggie blend, chili lime tortilla chips, shredded cheddar jack cheese blend, drizzled with cilantro lime glaze and a squeeze of lime.

Calories: 350

Fat: 11g

Protein: 37g

Egg White Delight McMuffin

Egg whites, a slice of Canadian bacon, and a slice of American cheese between a toasted English muffin.

Calories: 260g

Fat: 8g

Protein: 16g

Carl’s Junior

While Carl’s Junior does have that famous charbroiled burger, they also have a surprising amount of ways to customize your meal to make it healthier in addition to vegetarian options. You can “Veg It” or “Trim it” to opt for a low carb and low cal option.

Charbroiled BBQ Chicken Sandwich

A juicy charbroiled chicken breast garnished with lettuce, tomatoes, and tangy BBQ sauce on a warm honey wheat bun.

Calories: 390

Fat: 7g

Protein: 30g

Charbroiled Chicken Salad

An all natural chicken breast served on top of a blend of iceberg lettuce, red onions, tomatoes, croutons, and a 4 cheese blend drizzled with a balsamic vinaigrette.

Calories: 280

Fat: 9g

Protein: 32g

Burger King

Is it possible to cut down the calories at the home of the Whopper? It is, and the items might surprise you. Sometimes it’s just about cutting out the unhealthier aspects of a meal such as mayonnaise or skipping the fries for a side salad.

Grilled Chicken Sandwich

A simple sandwich that packs a punch with a grilled chicken filet, sliced tomatoes, lettuce, and honey mustard sauce on a potato bun. Want to cut down the calories even more? Skip the sauce.

Calories: 430

Fat: 11g

Protein: 40g

Morning Star Veggie Burger

A vegetarian-friendly patty made from real vegetables and whole grains topped with lettuce, tomatoes, onions, pickles, ketchup and served on a sesame seed bun.

Calories: 390

Fat: 17g

Protein: 21g

Hamburger

Sometimes you just need to ditch the frills and go back to the basics. A flame grilled beef patty, topped with a layer of pickles, mustard, and ketchup on a toasted sesame seed bun.

Calories: 240

Fat: 10g

Protein: 13g

Taco Bell

This fast food joint isn’t just crunch wrap supremes and gordita tacos. With their recent roll out of the fresca and power menu, it’s possible to get a quality meal that doesn’t hurt your wallet.

Chicken Power Menu Burrito

Grilled chicken, guacamole, shredded cheese, reduced fat sour cream, pico de gallo, and avocado ranch sauce all wrapped up in a toasted flour tortilla.

Calories: 450

Fat: 20g

Protein: 26g

Spicy Tostada

A crunchy tostada shell topped with beans, cheese, tomatoes, lettuce, chipotle sauce, and red sauce. Add on guacamole and chicken for a protein-packed upgrade.

Calories: 210

Fat: 10g

Protein: 6g

Mini Skillet Bowl

A bowl of scrambled eggs and potatoes topped with a savory nacho cheese sauce and pico de gallo.

Calories: 180

Fat: 11g

Protein: 5g

No matter where you choose to eat while on the road, there are always healthy alternatives. Even if it’s something as simple as swapping out your french fries for a salad, it’s still a step in a healthier direction and you’ll be able to tell the difference in your energy levels. Combine this with constant hydration and regular exercise, and you’ll easily be able to maintain a healthy lifestyle.