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To be health conscious in the way you want, I feel it is extremely difficult to find choices outside of the home. Obviously if you have time to cook and buy food there is no substitute. In general, those places you listed are just your generic chain foods, and very limited items on the menu that would suit your needs. You might have better luck finding local places where it might be easier to tweak orders, like use little oil/butter, steam vegetables, etc. I have a local chinese restaurant I've been going to for a long time, and I can pretty much order food cooked the way I want, like steamed chicken & mixed vegetables. But even places like that are few and far between.
Do your grocery shopping early on your day/days off. Cook good meats for meals and freeze them. Making a pasta, adding the meat, and tossing in a few vegetables isn't that time consuming. Probably as quick as it would take to drive to a restaurant and order a take-out meal.
Freeze up individual servings of boneless chicken breast, or boneless pork loin, toss in a skillet for 15 minutes or so, steam or boil some frozen veggies. Cooked my my way through college while holding down a job too, eating like this. Slow cooker was mentioned a few times. Great idea. Cook and freeze single portions.
This is what you need to do. PM me and I'll tell you how I make chili (it only takes a little more than an hour) and how I dress a salad (it takes minutes). I have never owned a bottle of "dressing" in my entire life. And your life makes you an ideal candidate for slow cooking (but I am no expert there).
Grab a bag of prewashed salad greens-- something dark and leafy, like kale or spinach-- and a can of sardines or salmon. Open can and dump over salad greens-- add a pinch of sea salt and pepper and a splash of vinegar and/or dollop of mustard and/or EVOO. It works 'to go'-- and it takes a total of maybe 18 seconds to make. It has Omega 3s, calcium, fiber and it's cheap.
That said, even many of the chains-- with a few modifications-- can cough up a few healthy-ish meals. Just check out the menus ahead of time-- most restaurants list the nutritional value and many list the ingredients, too, online--- if not, call/email the corporate offices if you have questions about ingredients, salt/carb/fat/whatever you're trying to limit. It's challenging, but not entirely impossible!
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