Subway Veggie Delight on whole wheat, no cheese, no mayo. Skip the chips and the cookie. Drink unsweetened iced tea.
At any restaurant, when you order a main course salad with grilled shrimp or chicken, tell them no cheese, dressing on the side.
In restaurants that serve breakfast all day, order eggs, whole-wheat toast, bacon, and share your bacon with everyone at the table. This is also usually the cheapest option, and you can get a whole lot of protein for a few bucks. Lots of places will also swap the hashbrowns for the veggie of the day.
Another tip: walk to and from the restaurant - or at least, do not do the drive-thru and park as far away in the lot as you can. If you have to do fast food, order the small of everything. Most places will do a plain hamburger, which is meat and a bun, period, without all the ketchup (full of sugar) and mayo, etc. No cheese, ever. (it's not real cheese anyway).
Another tip, you don't have to eat every bite of everything. So many restaurants serve double-portions. Take half of it home and have another meal from it.
Every fast food joint posts its calories on line (if not in the restaurant). Read before you go. There are some real shockers in there.