Best Choices for Traveling Broncos
When on the road, it is important to try to make good fueling choices.
Below are some general tips as well as the leanest menu items from
our traveling team’s favorite pit stops. Remember, athletes need fuel
for competition (plenty of carbohydrate for energy and lean protein for
muscles). Athletes need NOT to be weighed down with high fat, high
sugar or highly processed foods, all of which are inflammatory and do
not optimize energy.
The Menu:
 Order low-calorie beverages such as skim milk or ice tea. Better
yet, stick to water. Stay hydrated!
 Order leaner meats that are grilled, baked or broiled and that have
not been breaded or fried.
 Choose whole grain breads for sandwiches, crusts and tortillas
when possible.
 Choose broth-based soups rather than cream soups.
 Order dressings and creamy sauces on the side. Use sparingly.
 Avoid deep fried appetizers and drinks high in sugar.
 Share a dessert.
Applebee's:
Steak & Portobello’s- 330 calories
Cajun Lime Tilapia- 310 calories
Garlic Herb Chicken- 370 calories
Italian Chicken and Portobello Sandwich- 360 calories
Baja Fresh:
Baja Burrito- chicken(790), shrimp (760)
Burrito Mexicano- chicken (790 calories), shrimp (770 calories)
Baja Bowl- Veggie & Cheese (580 calories), Grilled Wahoo (589 calories),
chicken (640 calories), steak (700 calories), carnitas (680 calories), Shrimp
(630 calories)
Baja Ensalada Salad- chicken/ grilled wahoo (310 calories), shrimp (230
calories), steak (450 calories), carnitas (370 calories)
Baja BBQ chicken salad: 540 calories
California Pizza Kitchen:
Hawaiian Original Pizza or BBQ chicken or California Veggie (1070
calories)
Kung Pao Spaghetti: 830 calories (chicken 880, shrimp 880)
Bolognese Spaghetti- 830 calories
Chicken Milanese Pasta- 910 calories
Grilled Veggie Sandwich- 640 calories
California Club Chicken Sandwich- 730 calories
Classic Caesar with chicken salad- 730 calories
Chinese Chicken Salad- 790 calories
Chipotle:
Burrito Bowls- range from 685 calories to 760 calories
3 Corn Tortillas- Range from 500- 600 calories
Salad- Range from 500 to 800 calories (to keep calories low, replace
vinaigrette dressing with salsa)
Burritos- around 1000 calories
-NOTE: guacamole is 200 calories
Chilli's Bar and Grill.  
Fajitas- 700 calories
Caribbean Salad with chicken- 680 calories
Santa Fe Salad- 700 calories
Grilled chicken Salad- 430 calories
Margarita Grilled Chicken- 610 calories
Mango Chili Chicken- 530 calories
Chinese Restaurants (general)
 Choose steamed rice rather than fried.
 Soft noodles are a better alternative than crunchy
noodles.
 Order dishes that come with many vegetables.
EINSTEIN BROS. BAGELS
Thintastic Eggwhites- southwest turkey (350), asparagus, mushroom
&swiss (270)
Thinatastic Lunch- Tuscan Chicken Pesto Sandwich (340), Bagel Thin Club
Sandwich (360)
Turkey and Cheddar Sandwich- 480 calories
Blueberry Muffin- 370 calories
IHOP
4 Whole Wheat Pancakes w/Bananas- 570 calories
4 Harvest grain ‘N Nut Pancakes- 680 calories
Simple & Fit Blueberry Harvest Grain ‘N Nut Combo- 500 calories
California Scramble w/Egg Whites- 720 calories
Tuscan Scramble w/Egg Whites- 490 calories
All-American Bacon Scramble w/Egg Whites- 670 calories
Simple $ Fit 2- Egg Breakfast- 360 calories
2 eggs, 2 buttermilk pancakes w/Bacon- 680 calories
Italian Restaurants (general)
 Choose tomato sauces instead of white sauces (Alfredo)
or pesto.
 Try thin crust instead of thick crust pizza.
 Minestrone soup is a good low fat starter.
 Try chicken or shrimp “Cacciatore” and limit entrees
stuffed with or covered with cheeses.
 Beware: “Parmigiana” means breaded, fried and loaded
with cheese!
Jamba Juice
Blends:
Bright Eyed & Blueberry- 280 calories
Smoothies:
Melon- ade- Wave (original)- 320 calories
Strawberry Whirl (original)- 310 calories
Mega Mango (original)- 330 calories
Raspberry Rainbow (original)- 300 calories
Grape Escape (original)- 300 calories
Passion Berry Breeze (original)- 270 calories
Strawberry Nirvana (original)- 280 calories
Mango Mantra (original)- 310 calories
Match Green Tea Mist (original)- 280 calories
Jason's Deli:
Amy’s Turkey Sandwich (whole)- 480 calories
Chicken Veracruz Sandwich (whole)- 610 calories
Chicago Club (whole)- 600 calories
Mediterranean Wrap- 360 calories
Turkey Wrap- 390 calories
Chef Salad- 420 calories
Jimmy Johns
#4 Turkey Tom- Wheat (692 calories), lettuce wrap (315 calories), French
(554 calories)
#1 Pepe- Wheat (821 calories), French (683 calories), Lettuce wrap (444
calories)
#2 Big John- Wheat (701 calories), French (563 calories), Lettuce wrap
(324 calories)
Johnny Carino's
Honey Pecan Crusted salad w/Chianti Dressing- 547 calories
Italian Wedge Salad w/Chianti Dressing- 646 calories
Lemon Rosemary Chicken dinner w/Italian green beans- 618 calories
Lemon Rosemary Chicken dinner w/Pasta and marinara or tomato sauce812 calories
Angel Hair pasta w/ Artichokes & chicken- 789 calories
Chicken Parmesan Panini- 744 calories
Mimi's Café
Tomato and Mozzarella Salad- 560 calories
Cobb Salad- 640 calories
Grilled Chicken Sandwich- 550 calories
Brioche Cheeseburger- 650 calories
Lemon- Butter Sole- 660 calories
Bouillabaisse- 610 calories
Mexican Restaurants (general)
 Soft plain tortillas have less fat than crispy, fried
tortillas.
 Select items from the a la carte menu.
 Choose fajitas.
 Limit those chips!
 Stay away from refried beans; they are often full of fat.
Ask for plain black beans instead.
Noodles and Co
Bangkok Curry- 510 calories
Chinese Chicken Chop Salad- 480 calories
Chinese Chop Salad- 370 calories
The Med Salad- 440 calories
Wisconsin Cheesesteak- 570 calories
Whole Grain Tuscan Linguine- 680 calories
Margherita Flatbread- 330 calories
Olive Garden
Minestrone (1 serving)- 110 calories
Fresh Garden Salad w/Low fat dressing (1 serving)- 90 calories
Lunch:
Spaghetti w/Meat Sauce- 460 calories
Cheese Ravioli w/Marinara Sauce- 570 calories
Eggplant Parmigiana- 570 calories
Dinner:
Spaghetti w/Meat sauce- 700 calories
Chicken Marsala- 790 calories
Anything on the Lighter Italian Fare- 360-560 calories
Create your own pasta w/Primavera, fresh tomato pomodoro, or
spicy Diavolo sauce and any pasta with meatballs, chicken, chicken
meatballs, or shrimp
Outback
Grilled Chicken on the Barbie- 312 calories
Sesame Salad w/Chicken- 585 calories
Panera Bread
Smokehouse Turkey Panini on 3 cheese- 720 calories
Tomato & Mozzarella Panini on Ciabatta- 740 calories
Chicken Caesar on 3 cheese- 730 calories
Mediterranean Veggie on XL Tomato Basil- 590 calories
Smoked Turkey breast on Country- 430 calories
Any Flatbread Sandwiches
All Natural Low-Fat Chicken Noodle (1 1/2c)- 130 calories
Classic Salad w/Chicken- 290 calories
Strawberry Poppyseed & chicken- 350 calories
Asian Sesame Chicken- 420 calories
Caesar Salad- 310 calories
Eggwhite, Avocado &Spinach Power on Sprouted Grain Bagel Flat- 410
calories
Mediterranean Egg White on Ciabatta- 410 calories
Papa John's Pizza
Medium Garden Fresh Pizza (1 Slice)- 200 calories
Medium Cheese Pizza (1 slice)- 210 calories
Medium Spinach Alfredo (1 slice)- 200 calories
Hawaiian BBQ Chicken (1 slice)- 250 calories
Pei Wei
Traditional Chicken lettuce wraps- 670 calories
Thai Wonton Soup- (cup)- 80 calories, (bowl)- 160 calories
Pei Wei Spicy Salad with shrimp (steamed)- 700 calories
Wok Roasted Vegetable Salad- 410 calories
Honey Seared small w/shrimp (steamed)- 800 calories
Friend rice Small w/chicken- 870 calories
Sweet and Sour Small w/ Chicken (steamed)- 730 calories
Ginger Broccoli Small w/ chicken- 740 calories
Mongolian Small w/ chicken- 730 calories
Kung Pao w/Shrimp- 700 calories
Lo Mein Small w/chicken (steamed)- 680 calories
Dan Dan Noodles Small w/chicken (steamed)- 620 calories
Qdoba
Burrito: Wheat flour tortilla, brown rice, black beans, pico de gallo, grilled
chicken or steak, lettuce, fajita veggies- 805 calories
Mexican Gumbo: Tortilla soup, brown rice, chicken or steak, black beans,
pico de gallo, grilled veggies- 330 calories
Mango Salad: lettuce, grilled chicken or steak, mango salsa, cilantro lime
dressing- 280 calories
Three Tacos: Crispy Taco shell, chicken or steak, lettuce, pico de gallo,
fajita veggies- 450 calories
Quiznos
Chicken Pesto Caesar- (regular) 780 calories
Honey Bourbon Chicken- (regular) 610 calories
Turkey, Ranch & Swiss- (regular) 750 calories
Turkey Lite- (regular) 490 calories
Spicy Monterey- (regular) 630 calories
Harvest Chicken Wrap- 780 calories
Black and Blue Large Salad- 470 calories
Chicken Tortilla Soup (regular)- 200 calories
Tomato Bisque Soup (regular)- 210 calories
-Note: Keep Sandwiches on Wheat/Grain
Red Robin
Ensenada Chicken Platter (1 chicken breast)- 240 calories
Simply Grilled Chicken Sandwich- 476 calories
Avo- Cobb- O Salad- 543 calories
Chicken Tortilla Soup- 279 calories
Asian Chicken Salad- 458 calories
Apple Harvest Chicken Salad- 474 calories
Red Robin Spaghetti- 297 calories
Chick on A Stick- 152 calories
Rad Turkey Burger- 403 calories
Cheese Burger- 285 calories
Starbucks
Classic Whole- Grain Oatmeal- 160 calories
Reduced- Fat Turkey Bacon Breakfast Sandwich- 230 calories
Spinach and Feta Wrap- 290 calories
Greek Yogurt w/Berries Parfait- 220 calories
Grande Cappuccino- 120 calories
Grande Iced Skinny flavored latte- 110 calories
Grande Skinny Cinnamon Dolce Latte- 180 calories
Orange Mango Smoothie- 270 calories
Black Coffee with skim milk
Subway
6” Subway Club w/Avocado- 370 calories
6” Tuscan Chicken Melt- 380 calories
6” Italian B.M.T- 410 calories
6” Chicken Cordon Bleu Melt- 410 calories
6” BBQ Oven Roasted Chicken Melt- 410 calories
Double Chicken Salad- 220 calories
Sriracha Chicken Melt Salad- 260 calories
BBQ Oven Roasted Chicken Melt Salad- 260 calories
Applewood Pulled Pork Salad- 230 calories
Tuscan Chicken Salad- 230 calories
Subway Club w/Avocado Salad- 250 calories
Turkey Japaleno Melt Salad- 250 calories
-Note: Keep Sandwiches on Wheat/Grain
Texas Roadhouse
House Salad- 248 calories
Chicken Criter Salad- 760 calories
Grilled BBQ chicken- 250 calories
Portobello Mushroom Chicken- 470 calories
Grilled Chicken w/ pulled pork- 740 calories
Togo's
Asian Chicken Salad (full)- 190 calories
Farmers Market Salad (full)- 160 calories
Turkey Avocado Sandwich (regular)- 530 calories
Triple Dip Toasted- 110 calories
Turkey & Cranberry Sandwich- 520 calories
Turkey and Cheese Sandwich- 520 calories
Black forest Ham & Cheese- 520 calories
Garden Veggie Soup- 90 calories
-Note: Choose Honey Wheat Bread for best fiber and nutrition content