21-Day Jumpstart
Guidelines for Dining Out
 If consuming 1 or 2 pieces of bread, hold the rice, potatoes, and carbohydrate side dishes; order double
vegetables instead.
 Watch the olive oil with your bread. Pour only a silver dollar sized amount (120 calories per tablespoon) or
use a ½ pat of butter at 40 calories.
 Order grilled or pan seared seafood at 30 calories per ounce and low in saturated fat compared to red meat
at 80 calories per ounce and high in saturated fat.
 Avoid cream soups (350 calories per cup) instead order broth based soups or pureed vegetable soups without
cream (100-150 calories per cup).
 Split large entrees and order extra sides of vegetables and salad.
 Always order salad dressings on the side (1 tablespoon of dressing is typically 70-80 calories). Restaurants use
a 4 ounce ladle (8 tablespoons) for an entrée salad adding 600 plus calories.
 Order a scoop of sorbet (150 calories) versus high fat, high sugar desserts at 600-800 calories.
 Drink sparkling water, iced tea, or water along with your cocktail to slow down the intake of alcohol.
How many calories per day?
Men
2000-2200 calories daily
Breakfast 300-400
Lunch 500-600
Snack 200
Dinner 800
Breakfast
Calories
375
Egg white or egg beaters omelet with
mushrooms, spinach, onion, and tomato
English muffin with jam
Sliced tomatoes
1 cup fruit
Fast Food Breakfast
Calories
300
250
290
Eat this
Eat this
Starbuck’s Steel-Cut Oatmeal with Nuts and
Fruit
Starbuck’s English muffin with Turkey Bacon
and Egg White Sandwich
Starbuck’s Spinach and Feta Breakfast Wrap
Women
1400-1600 calories daily
Breakfast 250-300
Lunch 400-500
Snack 200
Dinner 500
Calories
990
Not that
3 egg cheese omelet
Bagel and cream cheese
Potatoes
Large orange juice
Calories
Not that
600
McDonald’s Hotcakes with Butter & Syrup
550
McDonald’s Sausage Biscuit with Egg
450
McDonald’s Sausage McMuffin with Egg
21-Day Jumpstart
Entrée Salads
Calories
600
700
440
Lunch
Calories
700
440
500
650
450
300
500
Dinner
Calories
900
600
750
Eat this
Vegetables with grilled chicken, 2 tablespoons
dressing (500 cal), 1 piece bread (add 100 cal.)
Chipotle’s Bean Burrito Bowl with beans, rice,
chicken, cheese, vegetables, guacamole (no
sour cream)
2 tacos with corn tortillas, grilled chicken or
fish, beans, cheese, lettuce, salsa
Eat this
Chipotle’s Bean Burrito Bowl with beans, rice,
chicken, cheese, vegetables, guacamole (no
sour cream)
2 Tacos with corn tortillas, grilled chicken or
fish, beans, cheese, lettuce, salsa
2 pieces thin crust vegetarian pizza with
tomatoes, peppers, and onions
California Pizza Kitchen’s ½ of the Original BBQ
Chicken Pizza with dinner salad and 2
tablespoons dressing
¼ lb. burger with no cheese
Grilled chicken sandwich without bacon or
cheese
½ turkey sandwich, slaw and 1 cup of chicken
noodle or bean soup
Eat this
Petite filet (6-7 oz.), ½ large baked potato with
1 teaspoon butter, green vegetable, salad with
2 tablespoons vinaigrette
Grilled seafood (shrimp, scallops, crab, or
lobster), rice, vegetable, salad with 2
tablespoons vinaigrette
Chicken Piccata (light on sauce), double
vegetables, 1 piece of bread (no potatoes or
rice), dinner salad with 2 tablespoons of
dressing
Calories
Not that
12001300
Cobb, Southwest, or Chicken Caesar with
dressing, 1 piece of bread and olive oil
1200
Chicken Burrito
1050
2 Tacos with rice and beans
Calories
Not that
1200
Chicken Burrito
1050
2 Tacos with rice and beans
750
1250
2 pieces thick crust pizza with sausage or
pepperoni
Whole Barbeque chicken pizza with dinner
salad and dressing
800
Double cheese burger
600
Fried chicken sandwich with cheese
1150
Calories
Whole brisket sandwich, slaw and 1 cup
chicken soup
Not that
1750
New York Steak (12 oz.), large baked
potato with butter and sour cream,
vegetable, wedge salad with blue cheese
975
Fried shrimp, rice, vegetable, salad with
dressing
1300
Spaghetti with meatballs, dinner salad
with dressing