Togo's

Togo's is workable. The sandwiches are stuffed, so size is the lever: a regular #7 Roast Beef has 48g of protein in 630 calories, and the mini has 24g in 310. The Mediterranean Chicken Wrap adds 8g of fiber.

• →Order ahead on the Togo's app to skip the line.
• →Order the mini or the regular, and eat half of a regular if you want two meals out of it.
• →The #7 Roast Beef has the most protein per calorie of any sandwich.
• →Ask for whole wheat bread: the regular size carries 8g of fiber.
• →Water and diet sodas are both zero-calorie and work well here.

In your first few months, the mini #7 Roast Beef is the easiest order. It is 310 calories with 24g of protein and 10g of fat.