Chick-Fil-A (460 calories)
-Southwest Chargrilled Salad
-Tortilla Strips
-Spicy Dressing (one serving - the pack they give you holds 2.5)
I really like the Southwest Chargrilled Salad. I don't even put the dressing on it. The spicy chicken and that corn/black bean combo seem to "dress" it just fine for my taste.
And, why in the world do they make those dressing packets so big anyway?? They are the only ones I know of that do that. Using that much dressing, would make for an awfully gloppy salad, IMHO. Yuck!
Also Panda has a bunch of great options in their Wok Smart. I like the Broccoli and Beef as well as the String Bean chicken. You can get it with Steamed Veggies instead of the rice and cut way back on your numbers.
I had that exact meal for lunch one day last week! The two-entree plate with Broccoli Beef, String Bean Chicken and Steamed Veggies.
McDonald's also has a Southwest Salad with grilled lime-glazed chicken and it really doesn't need any dressing. (I've read that this is not available at all locations and it may only be seasonal, but I haven't had too much trouble finding it in my area.)
Arby's Roast Chicken Ranch sandwich has good numbers.
I also really like the Fuji Apple Chicken Salad at Panera Bread.
If you find yourself at Fazoli's, you can order the kid size spaghetti and a side salad - but if you can't resist the breadsticks... don't even go near the place!
I'm sorry I don't remember the exact calorie counts but these are some of the items in my mental list of "good" options. They all fall roughly in the 300-500 calorie range.
I'm sure I have more, but that's all I can think of right now. Happy lunching!