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I lost 73 pounds in 10 months and still like going to my favorite fast-food chains.
I try to order protein-packed items, like Taco Bell's black-bean Crunchwrap Supreme.
I load up on veggies with a tuna footlong from Subway or a bowl at Chipotle.

Like the majority of Americans who eat fast food at least once a week, I love grabbing a crispy Filet-O-Fish sandwich at McDonald's or a protein-packed Crunchwrap at Taco Bell every so often.

As someone who lost 73 pounds and is continuing to work toward other fitness goals, I prioritize lighter, more satisfying fast-food finds to help me stay full. Luckily, eating lighter meals on the run doesn't have to mean sacrificing taste or convenience.

By choosing wisely at popular fast-food chains, I can still eat delicious, balanced meals that support my taste buds and health goals. Here's what I order whenever I want to eat at my favorite chains.

The tuna footlong at Subway tastes fresh and is super filling

Two sandwich haves with multigrain bread and banana peppers, red onions, lettuce, and tomato sticking out of the side — I order the tuna footlong from Subway with plenty of vegetables. Myriam Estrella

Subway offers lots of customization, and I love the chain's tuna footlong stacked with veggies. My go-to sandwich order includes lettuce, spinach, tomato, cucumber, pickles, green and banana peppers, and black olives.

The finished sub is brimming with protein and fiber, keeping me fueled and satisfied. I also save half of the sandwich for later, making my wallet and waistline happy. It's a tasty win-win.

The Filet-O-Fish sandwich from McDonald's is absolutely delicious

My go-to order at McDonald's is the Filet-O-Fish sandwich — it's crispy on the outside, buttery and flaky on the inside, and packed with protein to keep me going.

And yes, I'll still snag a small side of fries because they're too good to pass up. Remember, it's all about moderation, not deprivation.

The soup-and-sandwich combo from Panera has a comfort-food feel in every bite

A tray of food at Panera with a yellow bowl of soup topped with blue-corn tortilla chips, a small piece of bread, and a bagel sandwich with a sauce and greens sticking out — I take advantage of Panera's You Pick Two deal by ordering soup and a full bagel sandwich. Myriam Estrella

Nothing says comfort like Panera's Mexican street-corn chowder, especially alongside a sandwich in their You Pick Two deal. This allows the customer to pair soups, pasta, half salads, or half sandwiches with each other.

For a more satisfying option, I pay $0.50 more to swap the bread for a full bagel. I typically save part of the bagel sandwich to have some leftovers for later.

I usually get a veggie-loaded bowl at Chipotle

Chipotle is my go-to stop for a flavor-packed meal I can feel good about. I usually order a bowl, which is a treasure trove of fiber from rice and beans. I also love adding a burst of flavor with salsas and vegetables.

I ask for white rice, a ton of lettuce, black and pinto beans, double tomato and roasted chile-corn salsas, guacamole, and sides of sour cream and cheese. It's seriously good and super budget-friendly.

I'll grab the black-bean Crunchwrap Supreme from Taco Bell for a tasty on-the-go meal

A hand with pink nails holds a partially eaten crunch wrap with green and red sauces oozing out around the bite marks — I add avocado-verde salsa and hot sauce to my Taco Bell black-bean Crunchwrap Supreme. Myriam Estrella

Taco Bell's black-bean Crunchwrap Supreme is a game changer. I order mine with tomatoes, lettuce, guacamole, and protein-rich black beans and top the meal with tangy avocado-verde salsa and hot sauce.

It's perfect when I'm between meetings or errands and need a quick pick-me-up.