Fast food is part of life for almost all of us. Instead of letting it destroy your good intentions, use it for what it can be: a break from cooking and a meal you can love while you lose weight. This quick guide has just a few tips for how you can get the meal you need at some of the most popular fast food chains in the country. Let us know in the comments if you have other fast food hacks!

McDonald’s, Burger King, and the Other Burger Joints

Burger joints are the epitome of fast food, but they can be surprisingly diet-friendly if you are careful. Plain, kid-sized burger patties, grilled chicken, and salads without bacon, croutons, and other unhealthy additions are all easy to fit into your weight loss plan. Choose a side salad instead of fries or onion rings, and you can have a filling and healthy meal.

Skip: buns, mayo, shakes, and crispy chicken.

Panda Express

The premise is great – choose a dish with protein and vegetables, skip the fried rice and chow mein noodles, and feel good about a high-protein, high-fiber meal. This is actually possible when you avoid breaded and sugary choices, such as Orange Chicken and Honey Walnut Shrimp, in favor of Mushroom Chicken, String Bean Chicken Breast, and Broccoli Beef. If you are still hungry, add a side of Mixed Vegetables for 80 calories. Skip the appetizers – all of them!

To put things into perspective, an order of Broccoli Beef plus a side of Mixed Vegetables has 230 calories, while an order of Orange Chicken plus a side of Chow Mein plus an order of Cream Cheese Rangoons had 1,080 calories.

Skip: rice, noodles, breaded chicken, beef, fish, or shrimp, and rangoons and egg and spring rolls.

KFC and Other Chicken Places

Choose “grilled” instead of “fried,” “crispy,” “original,” or “breaded,” and you will be well on your way to a high-protein, low-carb meal. Get pieces instead of a sandwich, and be wary of sugary or fatty dipping sauces. Green beans and corn – no butter – can round out your meal, but stay away from the other sides, such as

Skip: fried and popcorn chicken, biscuits, baked beans, coleslaw, mashed potatoes and gravy, and mac and cheese, and creamy dipping sauces.

Pizza Hut and Other Pizza Places

As at any restaurant, moderation is your best bet at pizza places, too. You will not go too far wrong if you can stick to a slice of thin-crust pizza with light cheese, ham or chicken instead of pepperoni or sausage, and any vegetables that you want to pile on. Other promising choices are baked wings (5 grams protein, 60 calories each) and a salad with grilled chicken.

Skip: thick-crust pizza, too many slices, pasta bowls, breadsticks, and dessert pizzas.

Taco Bell and Chipotle

So many of the components can be healthy for you, but somehow, they can come together to create an unhealthy disaster. Protect yourself by ordering from the bottom up. Choose chicken or grilled steak; as many vegetables as you can find, and some cheese or avocado. Add a few beans if you want, plus a generous scoop of salsa, and your Mexican-style meal can keep your waistline happy.

Skip: tortilla chips and shells, tortillas, rice, nacho cheese sauce, fatty ground beef, sour cream, creamy sauces, and quesadillas.

Panera and Other Cafes

Many cafes promise fresh ingredients, but do not mistake “quality” for “waist-friendly.” Look for green salads with vegetables, grilled chicken or feta, and nuts or avocado. You can also get a good bet when you see broth-based soups, such as chicken noodle or vegetable, and lean turkey or ham. For breakfast, look for egg whites, plain oatmeal, and fresh fruit.

Skip: pastries and sugary beverages, bread, large quantities of salad dressing, mayo-based spreads, fatty meats, and add-ons such as croutons and chow mein noodles.

You can find a healthy meal at almost any place you end up at, and often, you can plan your order ahead of time. Just look for the menu online so you can see your options and the nutrition information. Then let someone else do the cooking and cleaning up, and enjoy your tasty meal.