Lauren Harris-Pincus, registered dietitian and owner of NutritionStarringYOU.com and author of "The Protein-Packed Breakfast Club," tries to avoid anything labeled as crispy, crunchy or creamy. "Crispy and crunchy are usually deep-fried, like chicken breast or crunchy noodles on a salad," she says. "If a sandwich is labeled as crispy, you can ask for grilled chicken instead."

For this reason, she always opts for the Chicken & Quinoa Protein Bowl with Black Beans and Greens at Starbucks. "It has 420 calories, 27 grams protein, 9 grams fiber, 17 grams fat and 1030 milligrams sodium," she adds. "You can save some calories by using less dressing."

Image via Starbucks

Fried, yes, but according to Monica Auslander, registered dietitian nutritionist and founder of Essence Nutrition, Chick-fil-A isn't the worst choice of fast food restaurants. "At least their buns have some iota of wheat flour (though they're not 100 percent whole wheat), their chicken is antibiotic-free, you can order 'extra' lettuce and tomato on your sandwich and they even have grilled nuggets (not fried)!" she says. "They now even offer a 'superfood' side (kale-based) and a few salad entrees as well (though I would avoid the dressing)." Even the waffle fries aren't so bad in Auslander's opinion since they're not nearly as processed as other fast food locales. She often orders a small, has a few and tosses them away.

Image via Chick-fil-A

In the morning, the Egg & Cheese Protein Box at Starbucks is just what Largeman-Roth needs to get her day started. "The box includes a hardboiled egg, apple slices, grapes, a packet of nut butter, two pieces of cheddar cheese and a small multigrain bread round," she says. "It has 460 calories, 5g of fiber and 23g of protein." She especially loves the fact that she can eat it all at once or save the nut butter and bread for later. "If I'm hungry before jumping on the subway, I'll grab a box and nibble on it on the way home — it's not messy, which is perfect for travel," she adds.

Image via Starbucks