I'm not much of a morning person or a planner so I still end up eating out for lunch every day when I'm at work. I'm calorie counting with no restrictions, though I typically try to eat wholesome foods. Some people have already suggested the sort of things I regularly eat.
Sandwiches on whole wheat bread, no cheese, lean meat, lots of vegetables, low calorie spread.
WARNING: Watch the calorie content of the spread you use. Some of the spreads that seem like they should be "light" aren't.
Salads with no croutons or cheese (or very little), lean meat, low calorie dressings
WARNING: Some dressings that should be "light" aren't especially vinaigrettes.
Fruit - whole fruit, fruit and yogurt parfaits, fruit salads
WARNING: Some yogurts have a lot of sugar and make sure the fruit salads don't have added sugar or syrups.
Veggies - carrot sticks, baby carrots, celery
WARNING: The sauces or dressings served with can have a lot of calories.
Baked Chips - Bagged, so I can see the calorie content.
Lean Meat and Vegetable Plate Chicken, shrimp, lean pork with a steamed vegetable.
WARNING: Restaurants like to smother their food in fat and sugary sauces.
I feel safer getting food closer to "raw" so I don't have to worry about how something is prepared. I also tend to get anything high calorie on the side so I can control how much I eat - cheese, spreads, and dressings.
Also, don't be afraid to send something back if you don't get what you anticipated or they smothered it in something fatty!