Ok, I know we are not working with the most quality ingredients here but you can make it to you local fast food restaurant without throwing your diet out the window. My typical choice is a double quarter pounder with cheese (minus bun), side salad (1/3 of dressing), and diet coke to drink.
As an added bonus you get a fork and knife with the salad so no need to ask for a set and get the look of, “here you go princess, who needs a fork and knife to eat a burger..”
This whole meal comes in with 624 calories with over 40 grams of protein, about 8 grams of carbohydrates, and enough fat to keep you full until your next meal.
Sure, a nice 1/2 pound burger made with grass-fed beef and topped with some non-processed cheese and a side of broccoli…but this can do in a pinch when needed.