17 List of Meals Under 400 Calories

Yes, you can eat on the go and stay within your calorie budget. Whether you’re trying to cut the recommended 500 to 1,000 calories a day from your diet to lose weight, or simply trying to make more healthy eating choices, our list of less-than-400-calorie orders will help you choose wisely while you’re on the go.

Meals Under 400 Calories

The FDA’s acceptable daily allowances of calories (2,000), fat (65 g) and sodium content (2,400 mg). Find out how these fast food items measure up.

Note: It may be best to limit your fast food intake to one meal a day, as most of these orders have more than one third of your daily sodium allowance. Sodium can slow your metabolism down and cause you to retain water weight.

1. Dunkin’ Donuts Egg White Turkey Sausage Flatbread Sandwich

  • Calories: 280
  • Fat: 6 g
  • Sodium: 820 mg

Get your sausage fix without cheating on your diet. This new flatbread sandwich, part of the “DDSmart” menu, is by far a healthier option than Dunkin’s sausage, egg and cheese sandwich on a croissant, which contains at least 25 percent more calories, fat, saturated fat, sugar and sodium than this newer, leaner breakfast order.

2. Dunkin’ Donuts Egg White Veggie Flatbread Sandwich

  • Calories: 290
  • Fat: 9 g
  • Sodium: 680 mg

Compared to the other breakfast options offered at Dunkin’ Donuts, which largely consist of sandwiches constructed of bacon, sausage, ham, egg and cheese on top of a bagel, English muffin, croissant or biscuit, you can’t go wrong with this oven-toasted egg sandwich. This slim order contains about half of the calories and one third the fat content of most of its breakfast counterparts.

3. Jack in the Box’s Chicken Fajita Pita on whole grain

  • Calories: 307
  • Fat: 9 g
  • Sodium: 1177 mg

This low-cal whole grain pita sandwich is a good source of dietary fiber, but if you’re looking to cut fat, more than half of the fat comes from the shredded cheese topping. Skip that and you’ll shave off about 6 grams.

4. Panera Bread’s Half Tomato & Mozzarella Panini on Ciabatta

  • Calories: 390
  • Fat: 15 g
  • Sodium: 650 mg

This delicious menu item is a diet-friendly sandwich, packed with nutrients: it’s an excellent source of iron and calcium and a good source of dietary fiber and vitamins A and C.

5. Blimpie’s B.L.T.

  • Calories: 346
  • Fat: 11 g
  • Sodium: 872 mg

Bacon is normally perceived as unhealthy, but the six-inch B.L.T. from Blimpie has far less sodium than many of the other sandwiches on the menu, which mostly surpass 1,000 and 2,000 milligrams and sometimes have as much as 4,000 milligrams.

6. Qdoba Mexican Grill’s Tortilla Soup Trio: vegetarian tortilla soup, soft taco and a diet beverage

  • Calories: 360
  • Fat: 14 g
  • Sodium: 1430 mg

Depending on whether you order chicken, steak, shredded beef, ground sirloin or grilled vegetables, your calories and fat can vary. To ensure your meal has about this calorie-count and fat content, you’ll need to order the soup without sour cream and order your soft taco with light sour cream and cheese. Qdoba allows you to calculate what your meal’s nutritional information will total out to online.

7. Domino’s Medium Thin Crust Cheese Pizza, 2 slices

  • Calories: 280
  • Fat: 14 g
  • Sodium: 480 mg

Not only does this order stand out against many that are on the higher end of the sodium spectrum, it’s also an excellent source of calcium and a good source of vitamin A — a nutrient that plays an important role in eye health.

8. Panera Bread’s Broccoli Cheddar Soup

  • Calories: 230
  • Fat: 16 g
  • Sodium: 970 mg

Although light on calories, cholesterol and carbs, this soup does contain 45 percent of the daily recommended saturated fat.

9. Jack in the Box’s Asian Chicken Salad with Grilled Chicken Strips and Asian Sesame Dressing

  • Calories: 350 calories
  • Fat: About 15 g
  • Sodium: 1004 mg

While this order is certainly low in calories, you might consider switching salad dressings. At about 187 calories and 14 fat grams per packet, the Asian sesame dressing has more calories and fat grams than the salad itself. Consider the low-fat balsamic dressing with about 34 calories and 2 fat grams, which would amount to a 197-calorie salad with about 3 grams of fat.

10. Chick-Fil-A’s Chargrilled Club Sandwich

  • Calories: 380
  • Fat: 11g
  • Sodium: 1560 mg

This chargrilled sandwich won’t break your calorie budget, but don’t even look at the sandwich sauces available. The buttermilk ranch and Chick-Fil-A sauces have 110 and 140 calories respectively and will bump up the fat content in your meal to about 34 grams.

11. Chick-Fil-A’s Chargrilled and Fruit Salad With Reduced-Fat Berry Balsamic Vinaigrette Dressing

  • Calories: 290
  • Fat: 8 g
  • Sodium: 1010 mg

While other dressings at Chick-Fil-A have up to 160 calories and 17 fat grams per serving, the reduced-fat berry balsamic vinaigrette keeps the chargrilled and fruit salad diet-friendly by adding just 70 calories, 2 fat grams and 150 milligrams of sodium to your total meal.

12. Blimpie’s The Club

  • Calories: 386
  • Fat: 10 g
  • Sodium: 1063 mg

With a variety of meats and cheese, a sandwich could spell trouble for a health-conscious eater. In the case of Blimpie’s six-inch Club, you’ll get both little cholesterol and few carbohydrates. There’s only one catch — if you get overzealous and upgrade to the 12-inch you’ll be consuming almost all of your sodium for the day.

13. Cosi’s Wild Alaskan Salmon Salad

  • Calories: 288
  • Fat: 10 g
  • Sodium: 1081 mg

The calorie count may be low for this seafood and greens salad, but beware of the cholesterol level. At 262 milligrams, the wild Alaskan salmon salad almost reaches the limit of the total amount of cholesterol you’re allowed to have in one day — 300 milligrams.

14. Blimpie’s Ham and Swiss

  • Calories: 391
  • Fat: 10 g
  • Sodium: 1026 mg

A ham and cheese sandwich on a tight nutritional budget? You can have it all with Blimpie’s six-inch ham and swiss sub, which adds up to a surprisingly healthy combination.

15. Arby’s Super Roast Beef

  • Calories: 398
  • Fat: 19 g
  • Sodium: 1060 mg

If you think the taste of your roast beef is flavorful enough, opt to eat your sandwich minus the red ranch dressing, which will bring your meal down to 326 calories and 14 fat grams.

16. Qdoba Mexican Grill’s Naked Taco Salad

  • Calories: 340
  • Fat: 10 g
  • Sodium: 1210 mg

When it comes to making diet-friendly choices, this salad is a no-brainer – cutting the taco shell from the salad saves you 390 calories and 22 fat grams. As you have a choice between ordering chicken, steak, shredded beef, ground sirloin or grilled vegetables to fill out your salad, your calorie and fat content can vary from these amounts listed here. At 45 calories and zero fat, the fat-free picante dressing is the best bet of the two dressing options for this salad, compared with the cilantro lime dressing’s 90 calories and 8 grams of fat. You can calculate your specific order’s nutritional information online.

17. Taco Bell Chicken Fiesta Burrito, Fresco Style

  • Calories: 330
  • Fat: 8 g
  • Sodium: 1240 mg

While this may be low in calories, just remember you may want to watch your sodium levels for the rest of the day, as this order has about half the recommended daily sodium intake.