Sure, coworkers and friends on health kicks will give you a hard time if they see you with a fast food bag clasped in your hands. However, it's them that should be given the good-natured ribbing.

Let's face it, with our busy schedules and on-the-go lifestyles, eating something other than fast food during the work week is next to impossible. Luckily, Men's Health has revealed ways to make your fast food trips not only healthy, but leaving you full and satisfied too.

Here are a few examples of ways to keep fast food meals under 500 calories at some of your favorite burger, sandwich, pizza, taco, and donut places.

Keeping it under 500 Calories without sacrificing the meal at:

Arby's:
Order a Super Roast Beef with Arby's Sauce, a fruit cup, and a 20oz Diet Pepsi.
This meal clocks in at a mere 448 calories and 19 grams of fat (6 g saturated). It also replaces some carbs with red meat which lowers your blood pressure.

Burger King:
Tell them you want a Whopper Jr. w/o mayo, a garden salad, and large Minute Maid Light Lemonade for a meal worth 375 calories and 12 grams of fat, only 4.5 of which are saturated.
Leaving out the mayo and opting for BBQ sauce saves you 17 grams of fat.

Carl's Jr.:
Your best bet at Carl's Jr. is the Charbroiled BBQ Chicken Sandwich, Side Salad with Low Fat Balsamic Dressing, and Medium Iced Tea. It only contains 445 calories and 8.5 grams of fat (2.5 g saturated).

Wendy's:
You can't go wrong ordering the Ultimate Chicken Grill Sandwich, Side Salad with Light Classic Ranch Dressing, and Medium Iced Tea from Wendy's. This meal contains a mere 445 cals, 15 grams of fat and 3 grams saturated fat. Not bad. Make sure, though, you don't opt for the spicy option. They fry your fillet, adding 9.5 grams of fat to it!

Taco Bell:
Doesn't Two Grilled Steak Soft Tacos, Fresco Style, Pintos ‘n Cheese, and a bottle of water sound perfect right about now? When you take into account the 480 calories and 15 g fat (6 g saturated fat), it sure does. Taco Bell's "fresco" style replaces cheese and sauces with a chunky tomato salsa, cutting calories and fat by at least 25 percent.

Subway:
Not only will a 6-inch Double Roast Beef Sub, Veggie Delite Salad with Fat-Free Italian Dressing and Medium Iced Tea fill you up, it will only cost you 455 calories and 8 grams of fat (3.5 grams saturated).

Quizno's:
Quizno's offers the Small Honey Bourbon Chicken on Wheat Bread, Cup of Chili, and bottle of water all at 450 calories and 11 grams of fat, only 3 of which are saturated. Go for the honey bourbon mustard over mayo or creamy dressings.

Pizza Hut:
A movie night with your partner can still mean healthy eats! Order the Thin N Crispy Pizza and a Medium Diet Coke. Two slices of the pie with Quartered Ham and Pineapple only has 360 calories and 12 grams of fat (6 g saturated). Ham is the leanest meat you can pile on a pizza while pineapple adds low-cal flavor and a shot of antioxidants.

KFC:
Snag 3 Crispy Strips, Green Beans and 3” Corn on the Cob, and a Medium Diet Pepsi from the chicken giant. The 470 calories and 22 grams of fat (4 g saturated) will leave you satisfied and guilt free. The green beans alone are an amazing source of vitamins K, A, and C—key players in maintaining strong bones and reducing cancer-causing free radicals.

Jack in the Box:
Yep. They're still in business. And with a meal like the Chicken Fajita Pita, Side Salad with Fire Roasted Salsa, and a 20 oz Fresh Brewed Iced Tea (340 cals, 12 g fat, 5 g sat. fat), you may think about visiting them more often.

Hardee's:
Known for touting the world's unhealthiest burgers and breakfast sandwiches, Hardee's still has some gold among the grease. Ordering the Charbroiled BBQ Chicken Sandwich, Mashed Potatoes and Gravy, and a 20 oz Iced Tea is your best bet at 433 cals, 9 grams of fat and only ONE gram saturated fat.
Hard to believe that this entire meal is on the same menu as Hardee's Monster Thickburger (1420 calories and 107 grams of fat). Whoa.

Dunkin Donuts:
If you have a Dunkin in your area, not only are the lot of us in Colorado insanely jealous, but you can have a satisfying meal. Order the Ham, Egg & Cheese English Muffin Sandwich with Hot Latte Lite (10 oz)for a breakfast/anytime meal of 380 calories and 10 grams of fat (5 g saturated).

McDonald's:
Yes even McDonald's offers a meal at under 500 calories. Grab the Quarter Pounder (without Cheese), Side Salad with Newman's Own Low Fat Balsamic Vinaigrette, and a Medium Iced Tea for a meal of 470 cals and 22 grams of fat (7 g saturated).

So, there. Next time you hear, "I can't believe you eat that stuff!" Rub this in their face. Guilt free.

Happy dining!