Fast Food Table of Contents
Fast Food Nutrition Tips…..2
Pita Pit….........................32-33
5 Guys……………..………...3
Pizza Hut……….……….....34
Arby’s…………….……........4
Pizza Shuttle……………….35
A&W…………….……..........5
Planet Sub…………………36
Burgers By Bigg’s…...….......6
Quizno’s………………........37
Burger King…….…..…...… 7
Sandbar Subs………...........38
Chipotle……....……………..8
Schlotzskys……………..39-40
Culvers…….……….…..……9
Smashburger...…...……41-42
Dairy Queen…………….…10
Sonic………………………..43
Dominos...………….………11
Spangles…………………....44
Dunkin Dounuts………..… 12
Steak n’ Shake…………45-46
Einstein Brothers….......13-14
Subway…………..……..47-48
Freddy’s………………...….15
Taco Bell……………...........49
Fuzzy’s Taco Shop.........16-17
Taco John’s…………..........50
Jason’s Deli……...……..18-19
Tryyaki…………………….51
Jefferson’s...……………….20
Wendy’s………………..52-53
Jimmy John’s…...…………21
Wheat State Pizza………....54
Kentucky Fried Chicken….22
Yellow Sub………………...55
Local Burger………..……..23
Long John Silver’s…….......24
McAlister’s Deli…..........25-26
McDonald’s…………...…...27
Mr. Goodcents……..……...28
Panera……..……….…..29-30
Pepperjax Grill…..………. 31
1
Fast Food Nutrition Tips
1. Plan ahead and check out the menu online before you go. If you have
a plan you are more likely to choose a healthy option versus what
sounds good. Also, if you know you are going to be eating out adjust
your other meals throughout the day accordingly.
2. Watch your portion sizes. Most serving sizes at fast food restaurants
are much bigger than what you need.
3. Don’t drink your calories. Opt for water.
4. Drink lots of water to help you feel full.
5. Order the menu item special order if you want it a certain way, they
will tell you if they can’t do it.
6. STAY AWAY from the salt shaker.
7. Skip your high fat sauces and condiments like mayo. This can cut
lots of fat and calories.
8. Eat a side salad first. Fill up on healthy stuff first so there isn’t as
much room for the less healthy stuff.
9. Choose salad dressings that contain “good” fats such as oil based
products. If opting for non oil based dressing get a lower fat or fat
free version.
10.Grilled options are better than fried options.
11.Most restaurants have a list of healthier side options so ask. French
fries are not the only option anymore!
12.Look for options or combinations that provide protein,
carbohydrates, and a fruit or veggie when possible
2
Better Options
• Little Hamburger
• Veggie Sandwich
Toppings to Choose: (choose all if desired)
Mushrooms
Tomatoes
Green Peppers
Mustard
Onions
Hot Sauce
Jalapenos
Relish
Lettuce
Pickles
If you must: Split a regular order of fires with friends
Food
Little Hamburger (plain)
Veggie Sandwich
One serving (half of reg order)
3
Calories
480
440
310
Fat
Carbohydrates
26
39
15
60
15
39
Protein
23
16
5
Better Options:
• Jr. or Classic Roast Beef Sandwich with Arby’s Sauce (if desired)
• Ham & Swiss Melt
• Prime-Cut Chicken Tenders
• Jr. Chicken or Roast Chicken Sandwich
• Chopped Farmhouse Salad- Turkey & Ham with Balsamic Vinaigrette
Dressing
• Chopped Farmhouse Chicken Salad- Roast with Balsamic Vinaigrette
Dressing
Better Sides:
• Chopped Side Salad
• Applesauce
• Apple Slices with Yogurt Dip
Food
Jr. Roast Beef Sandwich
Classic Roast Beef Sandwich
Jr. Chicken Sandwich
Ham & Swiss Melt
Roast Cravin’ Chicken Sandwich
Prime-Cut Chicken Tenders-3 piece
Chopped Farmhouse Salad- Turkey & Ham
Chopped Farmhouse Chicken Salad- Roast
Balsamic Vinaigrette Dressing
Chopped Side Salad
Applesauce
Apple Slices with Yogurt
4
Calories
200
350
320
300
380
350
250
250
130
70
80
80
Fat Carbohydrates Protein
6
24
12
12
39
23
15
33
13
8
37
18
12
42
24
17
25
25
14
10
23
13
11
23
12
5
0
5
4
4
0
21
0
0
18
1
Better Options:
• Papa Single Burger
• Hamburger
• Grilled Chicken Sandwich
Better Sides:
• Chili
Food
Papa Single Burger
Hamburger
Grilled Chicken Sandwich
Chili
5
Calories
470
380
400
190
Fat Carbohydrates Protein
25
38
23
19
33
21
15
31
35
6
22
12
Better Options
• Whopper (without mayo)
• Hamburger
• BK Veggie Burger
• Whopper Jr.
• Tender Grill Chicken Sandwich
• Tender Grill Apple Cranberry Salad (with Fat Free Ranch or Light
Italian Dressing)
• Ham, Egg & Cheese Sandwich
Better Sides:
• Garden Salad (with Fat Free Ranch or Light Italian)
• Fresh Apple Fries
• Mott’s Harvest Plus Applesauce
• Fat Free Milk
Food
Whopper without Mayo
Hamburger
BK Veggie Burger
Whopper Jr. without Cheese
Tender Grill Chicken Sandwich
Tender Grill Chicken Apple, Cranberry
Salad
Ham, Egg & Cheese Muffin Sandwich
Garden Salad
Fresh Apple Fries
Harvest Plus Applesauce
Fat Free Milk
Fat Free Ranch Dressing
Light Italian Dressing
6
Calories
510
260
410
340
470
520
420
70
70
50
100
60
120
Fat Carbohydrates
23
51
9
31
16
44
18
32
18
40
26
23
3.5
0.5
0
0
0
11.5
35
34
7
16
13
14
16
6
Protein
28
13
22
14
55
35
19
4
0
0
10
0
0
Better Options:
• Burrito Bowl
• Salad
• Burrito or Tacos (If trying to gain weight)
Better Toppings:
• Chicken, Baracoa, Steak, or Carnitas
• Black Beans or Pinto Beans
• Salsa
• Corn Salsa
• Guacamole
• Salad dressing (on the side)
• Brown Rice- Only on Burrito Bowl
Food
Flour Tortilla (burrito)
Flour Tortilla (taco)
Soft Corn Tortilla
Cilantro-Lime Rice
Black Beans
Pinto Beans
Fajita Vegetables
Barbacoa
Chicken
Carnitas
Steak
Fresh Tomato Salsa
Green Tomatillo Salsa
Roasted Chili- Corn Salsa
Red Tomatillo Salsa
Guacamole
Romine Lettuce (salad)
Romaine Lettuce (tacos)
Vinaigrette
7
Calories
290
90
60
130
120
120
20
170
190
190
190
20
15
80
40
150
10
5
260
Fat Carbohydrates
9
44
2.5
13
0.5
13
3
23
1
23
1
22
0.5
4
7
2
6.5
1
8
1
6.5
2
0
4
0
3
1.5
15
1
8
13
8
0
2
0
1
24.5
12
Protein
7
2
1.5
2
7
7
1
24
32
27
30
1
1
3
2
2
1
0
Better Meal Combos:
• Butter Burger Value Basket
o Butter Burger, Single
o Side Salad with Raspberry Vinaigrette
• Chicken Sandwich Value Basket
o Flame Roasted Chicken Sandwich
o Tomato Florentine Soup
• Beef Pot Roast Value Basket
o Beef Pot Roast Sandwich
o Mashed Potatoes & Gravy
• Garden Fresco Salad and Soup
o Garden Fresco Salad with Raspberry Vinaigrette
o Tomato Florentine Soup
Better Soups:
• Minestrone
• Bean w/ Ham
• Chicken Gumbo
• Turkey Noodle
Food
Butter Burger, Single
Side Salad
Raspberry Vinaigrette Dressing
Flame Roasted Chicken Sandwich
Tomato Florentine Soup
Beef Pot Roast Sandwich
Mashed Potatoes & Gravy
Green Beans
Garden Fresco Salad
Minestrone
Bean with Ham
Chicken Gumbo
Turkey Noodle
8
Calories
346
60
45
309
112
363
140
130
229
100
190
120
175
Fat
15
2
0
8
1
16
2
10
10
1
3
6
5
Carbohydrates
36
6
11
36
21
33
26
8
19
19
33
13
21
Protein
19
4
0
27
4
24
3
2
16
4
9
5
11
Better Options:
• Original Hamburger (No Cheese)
• ¼ lb GrillBurger (No Cheese)
• Iron Grilled Turkey Sandwich
• Grilled Chicken Wrap
• Grilled Chicken Sandwich
• Grilled Chicken Salad
Better Salad Dressings:
• Fat- Free Italian
• Fat- Free Ranch
• Fat-Free Red French
• Fat- Free Thousand Island
Food
Original Hamburger
¼ lb Grill Burger
Iron Grilled Turkey Sandwich
Grilled Chicken Wrap
Grilled Chicken Sandwich
Grilled Chicken Salad
Fat Free Italian
Fat Free Ranch
Fat Free Red French
Fat Free Thousand Island
9
Calories
320
500
520
200
370
280
15
35
40
60
Fat Carbohydrates
14
28
25
35
25
42
13
9
16
32
11
14
0
4
0
5
0
10
0
16
Protein
14
25
29
12
24
31
0
1
0
0
Better Crust
• Thin Crust
Better Sauce
• Hearty Marinara
• New Pizza Sauce
Better Toppings:
Chicken
Ham
Banana Peppers
Red Pepper
Green Pepper
Jalapenos
Food (information for an entire small
pizza)
Thin Crust
Hearty Marinara
New Pizza Sauce
Regular Cheese
Chicken
Ham
Banana Peppers
Red Pepper
Green Pepper
Jalapenos
Mushrooms
Spinach
Black Olives
Onion
Pineapple
Tomato
10
Mushrooms
Spinach
Black Olives
Onion
Pineapple
Tomato
Calories
490
50
50
260
100
60
15
10
10
15
15
10
70
10
45
15
Fat
Carbohydrates
19
1.5
0
20
3
3
0
0
0
0
0
0
7
0
0
0
67
8
10
5
2
0
2
2
2
3
2
2
1
3
11
4
Protein
12
2
2
16
16
7
1
0
0
1
2
1
0
0
0
1
Better Breakfast Options:
• Egg & Cheese on English Muffin
• Ham, Egg & Cheese on English Muffin
• Egg White, Turkey Sausage Flatbread
• Egg White Veggie Flatbread
• Egg & Cheese Wake- Up Wrap
• Egg White Turkey Sausage Wake-Up Wrap
• Egg White Veggie Wake-Up Wrap
• Ham, Egg & Cheese Wake- Up Wrap
• Southwest Veggie Breakfast Burrito
Better Coffee:
• Coffee (Black)
• Coffee with skim milk and/ or Splenda
• Small Latte Lite
• Iced Coffee
Food
Egg & Cheese on English Muffin
Ham, Egg & Cheese on English Muffin
Egg White, Turkey Sausage Flatbread
Egg White Veggie Flatbread
Egg & Cheese Wake- Up Wrap
Egg White, Turkey Sausage Wake-Up
Wrap
Egg White Veggie Wake- Up Wrap
Ham, Egg & Cheese Wake-Up Wrap
Southwest Veggie Breakfast Burrito
Coffee (Black)
Coffee with Skim Milk and/ or Splenda
Small Latte Lite
Iced Coffee
11
Calories
Fat
320
360
280
280
180
150
15
16
8
10
11
5
150
200
330
5
25
70
10
6
11
17
0
0
0
0
Carbohydrates Protein
34
14
34
20
32
19
32
16
14
8
14
11
14
14
30
1
5
13
2
10
11
16
0
0
7
0
Better Bagel Options:
• Any Bagel Thin- (Best is Honey Whole Wheat)
Better Sandwich Fillings:
• Cold Smoked Salmon
• Chicken Breast
• Ham
• Ancho Lime Salsa
• Hummus
• Deli Mustard
Better Options
• Turkey Sausage & Cheddar Egg Sandwich
• Ham & Swiss Egg Sandwich
• Choose Anything from the Lighter Side Breakfast Menu
• Half Bros Bistro Salad w/ Chicken (Chipotle or Raspberry Vinaigrette
on the Side)
• Half Chicken Chipotle Salad
• Choose Anything from the Lighter Side Lunch Menu
12
Food
Plain Bagel Thin
Honey Whole Wheat Bagel Thin
Everything Bagel Thin
Cold Smoked Salmon
Chicken Breast
Ham
Ancho Lime Salsa
Hummus
Deli Mustard
Turkey Sausage & Cheddar Egg Sandwich
Bacon & Cheese Bagel Thin Panini
Turkey Sausage with Salsa Bagel Thin
Asparagus Mushroom & Swiss Bagel Thin
Fruit Cup
Activia Yogurt Parfait
Half Bistro Salad with Chicken
Chipotle Vinaigrette
Raspberry Vinaigrette
Half Chicken Chipotle Salad
Turkey Bagel Thin
Tuna Bagel Thin
Turkey Tornado Wrap
Turkey Chili Bowl
13
Calories Fat
Carbohydrates Protein
54
1
25
4
54
1.5
27
5
54
2
25
4
80
4.5
0
12
130
3.5
1
24
80
2
2
13
20
0.5
3
0
70
3
6
4
5
0
0
0
580
24
59
37
400
20
31
26
240
6
30
19
290
13
30
18
140
0
36
2
220
4
42
7
470
36
19
20
290
26
13
0
410
44
3
3
360
20
27
19
270
6
32
25
320
16
32
22
270
3.5
33
15
280
8
28
24
Better Options:
• Single Steakburger (No Cheese)
• Veggie burger (No Cheese)
• California Style Steakburger (No Cheese)
• Grilled Chicken Breast Sandwich (No Mayo)
• Single Patty Melt (No Cheese)
Better Side:
• Chili Bowl (No Cheese)
Food
Single Steakburger
Veggie Burger (w/o cheese or sauce)
California Style Steakburger
Grilled Chicken Breast Sandwich
Single Patty Melt
Chili Bowl (w/o cheese)
14
Calories
Fat
398
328
442
350
439
338
118
6
25
7
21
13
Carbohydrates Protein
35
24
43
21
33
21
28
40
33
20
39
21
Better Appetizer Options:
• Chips and Salsa (share a basket with 1-2 people)
Better Taco Options:
• Egg & Cheese Breakfast Taco
• Shrimp Egg & Cheese Breakfast Taco
• Shredded Chicken Crispy or Flour Taco (w/o shredded cheese)
• Grilled Shrimp Crispy or Flour Taco (w/o shredded cheese)
• Tempura Shrimp Crispy or Flour Taco (w/o shredded cheese)
• Grilled Fish Crispy or Flour Taco (w/o shredded cheese)
Better Enchilada Options:
• Chicken Enchilada
• Veggie Enchilada
Better Salad Options
• Grilled Shrimp Big Salad (without shredded cheese)
• Grilled Fish Big Salad (without shredded cheese)
• Shredded Chicken Lil’ Salad
• Grilled Shrimp Lil’ Salad
• Grilled Fish Lil’ Salad
Better Dressing Options
• Salsa Dressing
Better Side Options
• Refried Beans
• Black Beans
15
Food
Chips
Salsa
Refried Beans
Black Beans
Egg and Cheese Breakfast
Taco
Shrimp Egg & Cheese
Breakfast Taco
Shredded Chicken Crispy Taco
(w/o shredded cheese)
Grilled Shrimp Crispy Taco
(w/o shredded cheese)
Tempura Shrimp Crispy Taco
(w/o shredded cheese)
Grilled Fish Crispy Taco
(w/o shredded cheese)
Shredded Chicken Flour Taco
(w/o shredded cheese)
Grilled Shrimp Flour Taco
(w/o shredded cheese)
Tempura Shrimp Flour Taco
(w/o shredded cheese)
Grilled Fish Flour Taco
(w/o shredded cheese)
Chicken Enchilada
Veggie Enchilada
Grilled Shrimp Big Salad
(w/o shredded cheese)
Grilled Fish Big Salad
(w/o shredded cheese)
Shredded Chicken Lil’ Salad
Grilled Shrimp Lil’ Salad
Grilled Fish Lil’ Salad
Salsa Dressing
16
Calories
280
60
110
180
270
Fat
13
2
3.5
1
16
Carbohydrates
38
9
14
35
16
Protein
4
3
6
12
16
320
17
17
25
220
11
22
13
220
10
25
12
220
11
25
10
220
12
24
12
190
8
18
14
190
7
18
13
190
8
18
13
190
7
18
14
270
240
310
17
15
9.5
15
20
25
16
10
22
310
9.5
25
29
410
330
260
80
21
16.5
14.5
3
14
20
15
12
43
29
21
3
Better Menu Options:
• Anything from the Little Lighter Menu
• Utilize ½ Sandwich, ½ Salad Manager’s Special
• Choose the Salad Bar
Better Sandwich Options:
• Amy’s Turkey-O
• Chicken Panini
• Grilled Portabella Wrapini
Better Side Options:
• Fresh Fruit Cup
• Steamed Veggies
• Roasted Red Pepper Hummus
• Fresh Made Guacamole or Salsa
• Baked Lays
• Best Salad Bar Options
Best Salad Bar Options:
Organic Field Greens
Red Bell Pepper Ring
Organic Spinach
Cucumber Slices
Cauliflower Florets
Sprouts
Grape Tomatoes
Three Bean Salad
Purple Onion Rings
Mixed Fruit and Yogurt
Apple Slices
Artichoke Heats
Broccoli Florets
Hummus
Sliced Mushrooms
Cranberry Walnut Mix
Organic Baby Carrots
Better Salad Dressing Options:
• Low Fat Honey Mustard
• Low Fat Ranch
• Balsamic Vinaigrette
• Leo’s Fat Free Italian
• Extra Virgin Olive Oil
• Organic Balsamic Vinegar
17
Food
Club Lite
Mediterranean Wrap
Savvy Chicken Salad Wrap
Spinach Veggie Wrap
Turkey Ruben
Turkey Wrap
Amy’s Turkey-O
Cantina Wrapini
Chicken Panini
Grilled Portobella Wrapini
Fresh Fruit Cup
Steamed Veggies
Roasted Red Pepper Hummus
Fresh Made Guacamole
Fresh Made Salsa
Baked Lays
Three Bean Salad (1/2 cup)
Mixed Fruit and Yogurt (1/2 cup)
Cranberry Walnut Mix
Low Fat Honey Mustard (4 Tbsp)
Low Fat Ranch (4 Tbsp)
Balsamic Vinaigrette Dressing (4 Tbsp)
Leo’s Fat Free Italian Dressing (4 Tbsp)
Extra Virgin Olive Oil
Organic Balsamic Vinegar
18
Calories
510
320
350
350
510
410
590
510
670
690
89
61
126
170
27
100
185
68
143
151
160
140
10
454
57
Fat
Carbohydrates
15
58
11
47
14
45
16
43
13
53
18
43
22
68
20
54
34
48
49
44
0
23
0
13
6
15
15
11
0
6
2
20
6
19
1
13
4
25
9
13
8
2
14
4
0
2
53
0
0
11
Protein
43
14
16
13
44
22
31
42
41
24
1
4
4
2
1
2
10
3
3
2
1
0
0
0
0
Better Sandwich Options
• Grilled Chicken Sandwich
• Cajun Chicken Sandwich
• Turkey Club (without bacon)
Better Wing Options
• 10 piece lemon pepper wings
Better Salad Options
• House Salad
• Grilled Chicken Salad
19
Better Options:
8” Subs- No Mayo
• Pepe
• Big John
• Turkey Tom
• Vegetarian
Plain Slims: No Mayo
• Ham & Cheese
• Roast Beef
• Turkey Breast
Better Sides:
• Thinny Chips
Food
8” Pepe (no mayo)
8" Turkey Tom (no mayo)
8" Big John (no mayo)
8" Vegetarian (no mayo)
Slim Ham & Cheese
Slim Turkey
Slim Roast Beef
Thinny Chips
20
Calories
421
321
340
385
505
401
424
130
Fat Carbohydrates Protein
10
50
28
1
50
24
3
49
26
9
52
20
10
66
31
0.5
65
27
2.8
64
29.4
5
19
2
Better Chicken Options:
• Any Grilled Option
• Grilled Thigh Value Box
• Honey BBQ Sandwich
Better Salad Options:
• House Side Salad
Better Salad Dressing Options:
• Fat Free Hidden Valley Ranch
• Marzetti Light Italian
Better Side Options:
• Green Beans
• Mashed Potatoes without gravy
• Corn on the Cob
• Saargento Light String Cheese
Food
Grilled Chicken- Whole Wing
Grilled Chicken- Breast
Grilled Chicken- Drumstick
Grilled Chicken- Thigh
Honey BBQ Sandwich
Grilled Thigh Value Box
House Side Salad
Fat Free Hidden Valley Ranch
Marzettic Light Italian
Green Beans
Mashed Potatoes( without Gravy)
Corn on the Cob (3”)
Saargento Light Sting Cheese
21
Calories Fat
Carbohydrates Protein
80
4.5
1
10
220
7.5
0
40
90
4
0
13
160
10
0
19
320
3.5
51
28
460
25
34
23
15
0
3
1
35
0
8
1
15
0.5
2
0
20
0
3
1
90
3
15
2
70
0.5
16
2
50
2.5
1
6
Better Options:
• Any Protein of your Choosing
• Any local burger of your choosing (NO doubles)
• Any Local Salad
Better Burger Toppings:
• Grilled Onions and/ or Avocado
Better Soup Options:
• Buffalo Chili
• Vegetable Soup of the Day
Better Side Options:
• House Salad
• Seasonal Wuinal
• Brown Rice
• Peas and Carrots
• Cinnamon Applesauce
• Fruit Bowl
22
Better Seafood Options:
• Grilled Pacific Salmon
• Grilled Tilapia
• Shrimp Scampi
Better Sandwich Options:
• Freshside Grille Salmon Entrée
• Freshside Grille Shrimp Scampi Entrée
• Freshside Grille Tilapia Entrée
Better Side Options:
• Corn Cobbette without Butter Oil
• Vegetable Medley
• Rice
Food
Grilled Pacific Salmon
Grilled Tilapia
Shrimp Scampi
Freshside Grille Salmon Entrée
Freshside Grille Shrimp Scampi Entrée
Freshside Grille Tilapia Entrée
Corn Cobbette without Butter Oil
Vegetable Medley
Rice
23
Calories
150
110
200
280
330
250
90
50
180
Fat Carbohydrates Protein
5
2
24
2.5
1
22
13
3
17
7
27
27
15
29
20
7
27
27
3
14
3
2
8
1
2
37
4
Better Soup Options
Choose a cup or a bowl of:
• Chicken Chili
• Chicken Noodle
• Country Vegetable
• Southwest Roasted Corn
• Veggie Chili
Better Salad Options:
(Use Olive Oil & Balsamic Vinaigrette Dressing)
• Grilled Chicken
• McAlister’s Chef
• Sweet Chipotle Chicken
Better Sandwich Options:
(On Rye or Wheat Bread)
• Roast Beef Melt (no bacon)
• The Veggie
• Turkey Melt (no bacon)
• Chicken Breast
• Roast Beef
• Smoked Turkey
• Chipotle Chicken Wrap
Better Options:
• Applesauce
• Fruit Salad
• Coleslaw
24
Food
White Chicken Chili
Veggie Chili
Chicken Noodle
Fire Roasted Vegetable
Southwest Roasted Corn
Grilled Chicken Salad
McAlister’s Chef Salad
Garden Salad
Olive Oil & Balsamic Vinaigrette Dressing
Roast Beef Melt Sandwich
The Memphian Sandwich
Turkey Melt Sandwich
Chicken Breast (meat only)
Roast Beef (meat only)
Smoked Turkey (meat only)
Harvest Wheat Bread (2 slices)
Rye Bread (2 slices)
Coleslaw
Applesauce
Fruit Salad
25
Calories
190
180
130
60
130
460
480
310
170
620
530
560
130
140
101
367
241
140
50
70
Fat Carbohydrates Protein
8
18
16
2
31
10
4
17
7
0
11
4
4
22
4
22
22
39
25
23
37
18
20
16
17
9
0
25
48
43
18
50
37
22
50
37
4
3
21
5
0
24
0
4
16
5
69
12
3
46
10
8
17
0
0
12
0
0
16
1
Better Sandwich Options:
• Premium Grilled Chicken
• Ranch Snack Wrap
• Honey Mustard Snack Wrap
• Hamburger
• Chipotle BBQ Snack Wrap
Better Salads:
• Premium Southwest Salad with Grilled Chicken
• Side Salad
• Snack Size Fruit & Walnut Salad
Better Dressings:
• Newman’s Own Balsamic Vinaigrette or Low Fat Italian
Better Breakfasts:
• Egg McMuffin
• Fruit & Maple Oatmeal
• Fruit & Yogurt Parfait
Food
Premium Grilled Chicken
Ranch Snack Wrap (Grilled)
Honey Mustard Snack Wrap (Grilled)
Hamburger
Chipotle BBQ Snack Wrap (Grilled)
Premium Southwest Salad with Grilled Chicken
Side Salad
Snack Size Fruit & Walnut Salad
Egg McMuffin
Fruit & Maple Oatmeal
Fruit & Yogurt Parfait
Newman’s Own Low Fat Balsamic Vinaigrette
Low Fat Italian
26
Calories
350
270
250
250
250
290
20
210
300
290
160
40
60
Fat Carbohydrates Protein
9
42
27
12
25
16
8
33
14
9
31
12
8
27
16
8
28
27
0
4
1
8
31
4
12
30
18
4.5
57
5
2
31
4
3
4
0
2.5
8
1
Better Options:
• Choose Wheat Bread
Better Cold Sandwiches:
(Half or Footlong)
• Ham
• Oven Roasted Chicken
• Roast Beef
• Turkey
Better Satisfiers:
• Ham & Cheese
• Oven Roasted Chicken Breast
• Roast Beef
• Turkey
Better Sides:
• Chicken Noodle Soup
• Baked Lays Chips
Food
Half Foot Ham on Wheat
Half Foot Oven Roasted Chicken on
Wheat
Half Foot Turkey on Wheat
Half Foot Penny Club on Wheat
Half Foot Roast Beef on Wheat
Footlong Ham on Wheat
Footlong Oven Roasted Chicken on
Wheat
Footlong Roast Beef on Wheat
Ham & Cheese Satisfier
Oven Roasted Chicken Breast Satisfier
Roast Beef Satisfier
Turkey Satisfier
Chicken Noodle Soup
Baked Lays KC Masterpiece
Baked Lays Original
Baked Lays Sour Cream & Onion
27
Calories
Fat
360
350
Carbohydrates Protein
7
58
24
6
55
28
350
350
350
470
450
6
6
6
9
8
58
57
55
75
71
23
26
28
32
36
450
170
160
160
160
120
140
130
140
8
5
4
4
4
1
3.5
2
3.5
71
20
18
18
20
22
25
26
24
36
18
20
20
17
6
2
2
2
Better Sandwiches:
• Half Turkey Artichoke
• Half Asiago Roast Beef
• Half Bacon Turkey Bravo (no bacon)
• Full Smoked Turkey Breast
• Full Tuna Salad
• Breakfast Power Sandwich
Better Soups:
• Cream of Chicken and Wild Rice
• Low Fat Garden Vegetable
• Low Fat Chicken Noodle
• Low Fat Vegetarian Black Bean
Better Salads:
• Full Asian Sesame Chicken
• Full/Half Classic Café
• Full/ Half Greek Salad (add chicken)
• Full Thai Chopped
• Full BBQ Chopped Chicken Salad
• Full Strawberry Poppyseed Chicken Salad
Better Side:
• Strawberry Granola Parfait
• Apples/ Fruit Cup
• Baked Lays
28
Food
Cream of Chicken & Wild Rice Soup
Low Fat Garden Vegetable with Pesto Soup
Low Fat Chicken Noodle Soup
Low Fat Vegetarian Black Bean Soup
Half Turkey Artichoke Panini
Half Asiago Roast Beef
Half Bacon Turkey Bravo
Full Smoked Turkey Breast
Full Tuna Salad
Breakfast Power Sandwich
Full Asian Sesame Chicken Salad
Full Classic Café Salad
Half Classic Café Salad
Full BBQ Chopped Chicken Salad
Full Greek Salad
Half Greek Salad
Full Thai Chopped Salad
Full Strawberry Poppyseed and Chicken Salad
Strawberry Granola Parfait
Apple
Fruit Cup
29
Calories
310
110
120
170
370
350
400
420
470
340
410
170
80
500
380
190
390
340
310
80
60
Fat
Carbohydrates Protein
17
29
10
3
15
4
1.5
22
8
4
29
10
13
43
21
14
32
24
14
42
26
3
66
33
16
65
19
14
31
23
20
31
31
11
18
2
5
9
1
22
50
31
34
14
8
17
7
4
15
35
34
13
34
29
11
45
9
0
21
0
0
15
1
Better Options:
Fill a Rice Bowl or Salad with any of the following:
Chicken
Any of the Veggies offered
Shrimp
Black/ Pinto Beans
Food
Chicken
Shrimp
Black Bean
Pinto Beans
Salsa
Lite Ranch
Mushroom Sauce
30
Calories
180
90
100
100
15
104
74
Fat
6
1.5
4
4
0
10
5
Salsa
Lite Ranch
Mushroom Sauce
Carbohydrates
0
1
13
13
2
2
5
Protein
31
17
5
5
1
1
1.5
Better Pita Options:
• Dagwood
• Chicken Crave
• Chicken Breast
• Turkey
• Prime Rib
• Black Forest Ham
• Tuna
Better Breakfast Options:
• Morning Glory
• Ham n’ Eggs (no hash browns, order it on a wheat pita)
Better Cheese:
• Swiss
Better Sauces:
• Hot sauce
• Mustard
• Balsamic Vinaigrette
• Salsa
• Sundried Tomato Pesto Vinaigrette
• Raspberry Vinaigrette
• Italian
Better Toppings:
Hummus
Babaganoush
Avocado
Romaine Lettuce
Fresh Spinach
Tomatoes
Onions
Green Peppers
31
Cucumbers
Pickles
Black Olives
Pineapple
Alfalfa Sprouts
Jalapenos
Mushrooms
Food
Morning Glory
Ham n’ Eggs
Chicken Classic
Hummus
Dagwood
Chicken Crave
Chicken Breast
Turkey
Prime Rib
Black Forest Ham
Tuna
Hot Sauce
Mustard (Yellow)
Balsamic Vinaigrette
Salsa
Sundried Tomato Pesto Vinaigrette
Italian (fat free)
Swiss
Hummus
Babaganoush
32
Calories Fat
Carbohydrates Protein
505
18.5
61
20
510
16.5
58
28
545
19
55
34
290
8.5
45
11
400
9.5
40
37
420
13
40
36
290
5
39
22
280
2.5
39
25
400
12.5
40
31
310
5.5
39
25
320
3.5
37
37
0
0
0
0
0
0
0
0
120
13
3
0
10
0
2
0
100
11
3
0
15
0
4
0
110
8
0
8
50
3.5
4
2
35
2.5
3
1
Better Options:
Create Your Own Pizza using:
• Thin Crust
• Chicken or Ham
• Black Olives, Green Peppers, or Jalapenos
• Mushrooms, Pineapple, Red Onion, or Tomatoes
Better Thin n’ Crispy:
• Ham & Pineapple
Better Fit n’ Delicious Pizzas
• Chicken, Red Onion & Green Pepper
• Chicken, Mushroom & Jalapeno
• Ham, Red Onion & Green Pepper
• Ham, Pineapple & Diced Red Tomato
Food (per one slice)
Ham & Pineapple Thin n’ Crispy
Fit ‘n Delicious
Chicken, Red Onion & Green Pepper
Chicken, Mushroom & Jalapeno
Ham, Red Onion & Mushroom
Ham, Pineapple & Diced Tomato
33
Calories
180
Fat
6
Carbohydrates
23
Protein
8
180
170
160
160
4.5
4.5
4.5
4.5
23
22
23
24
11
11
8
7
Better Options:
• Create Your Own 14’ Pizza
Better Premium Options:
• Chicken
• Spinach
• Red Peppers
Better Standard Options:
Ham
Mushrooms
Onions
Banana Peppers
Green Peppers
34
Picante Sauce
Anchovies
Pineapple
Tomatoes
Black Olives
Better Options:
• Add Veggies or Guacamole to:
o Dagewood’s Dream
o The Planet Combo (Ham, Roast Beef, Turkey, Spicy Chicken)
o The Pesto- Bello (Ham, Roast Beef, Turkey, Spicy Chicken)
o Tuna Sandwich
o Tofu Veggie
Better Classics: No Mayo on Anything
• Turkey
• Roast Beef
• Tijuana Taxi
• Ham & Cheese
Better Salads:
• Tuna
• Chicken
• Turkey
• House Salad
Food
Dagwood’s Dream
The Planet Combo
The Pesto-Bello
Tuna Sandwich
Tofu Veggie
Turkey Sandwich
Roast Beef
Tijuana Taxi
Ham & Cheese
Large Garden Salad
Small Garden Salad
35
Better Dressings:
• Vinaigrette
• Fat Free French
• Fat Free Ranch
Calories
561
388
614
470
541
343
33
468
463
416
208
Fat
26
15
31
15
24
9
8
16
15
36
18
Carbohydrates
34
30
42
34
30
30
29
29
34
23
11
Protein
37
23
34
37
34
26
32
36
33
9
5
Better Options:
Small or Regular of any of the following sandwiches:
• Ultimate Turkey club (No Bacon or Mayo)
• Turkey Bacon Guacamole (No Bacon or Ranch Dressing)
• The Traditional (No Ranch)
• Mequite Chicken
• Oven Roasted Turkey (No Mayo)
• Honey Cured Ham (No Mayo)
• Roast Beef (No Mayo)
• Pesto Turkey
Food
Ultimate Turkey Club (no mayo or bacon)- small
Ultimate Turkey Club (no mayo or bacon)- regular
Turkey Bacon Guacamole (no bacon or ranch
dressing)- small
Turkey Bacon Guacamole (no bacon or ranch
dressing)- regular
The Traditional (no ranch)- small
The Traditional (no ranch)- regular
Mesquite Chicken (without dressing)– Small
Oven Roasted Turkey (no mayo)- small
Oven Roasted Turkey (no mayo)- regular
Honey Cured Ham (no mayo)- small
Honey Cured Ham (no mayo)- regular
Roast Beef (no mayo)- small
Roast Beef (no mayo)- regular
36
Calories
350
540
Fat
11
16
Carbohydrates
41
64
Protein
20
28
400
15
43
19
580
340
540
420
320
480
310
470
320
480
18
11
16
15
8
13
8
12
8
12
67
42
66
44
42
63
40
60
42
63
31
21
32
30
20
30
21
32
21
32
Better Sub Options
• Turkey Catamaran
• The Cyclone
• Hummus Hammer Head
Better Create-Your-Own Sub Options
BREAD
• Wheat bread
• Whole wheat wrap
MEAT
• Ham
• Turkey
• Roast Beef
• Grilled chicken
• Hummus
CHEESE
• Swiss
• Provolone
ALL VEGETABLES
SAUCES
• Balsamic Vinaigrette
• Raspberry Vinaigrette
• Red Wine Vinegar
37
Better Sandwich Options:
Small or Medium Sizes
• Chicken Breast
• Fresh Veggie
• Dijon Chicken
• Chipotle Chicken
• Home style Tuna
• Turkey & Guacamole
• Chicken & Pesto
• Smoked Turkey Breast
Better Salads:
• Garden Salad
Better Dressings:
• Light Italian
• Light Ranch
• Raspberry Vinaigrette
Additional Better Options:
• Home-style Tuna Wrap
Better Sides:
• Garden Salad
• Fruit Salad
• Baked Chips
38
Food
Chicken Breast Sandwich (small)
Chicken Breast Sandwich (medium)
Fresh Veggie Sandwich (small)
Fresh Veggie Sandwich (medium)
Dijon Chicken Sandwich (small)
Dijon Chicken Sandwich (medium)
Chipotle Chicken Sandwich (small)
Chipotle Chicken Sandwich (medium)
Home-style Tuna Sandwich (small)
Turkey & Guacamole Sandwich
(small)
Turkey & Guacamole Sandwich
(medium)
Chicken & Pesto Sandwich (small)
Chicken & Pesto Sandwich (medium)
Smoked Turkey Breast Sandwich
(small)
Smoked Turkey Breast Sandwich
(medium)
Garden Salad
Home-style Tuna Wrap
39
Calories
338
496
337
504
357
546
378
538
411
Fat
3
5
10
14
6
9
8
10
14
Carbohydrates
53
80
48
74
50
77
51
75
51
Protein
33
22
14
21
23
35
22
31
22
342
6
51
22
519
370
568
10
7
13
77
50
77
33
22
34
327
5
51
21
483
352
40
479
7
76
31
1
20
12
50
0
21
Better Burger Options:
• Grilled Classic Smashchicken
Better Sides:
• Veggie Frites
Better Salads:
• Honey Mustard Salad with Grilled Chicken
• Baja Cobb Salad with Grilled Chicken
• Spinach & Goat Cheese Salad with Grilled Chicken
Better Salad Dressings:
• Balsamic Vinaigrette
Better Create-Your-Own Options
BUN
• Multi-Grain Bun
MEAT
• Small Smash Burger
• Grilled Chicken
• Black Bean Burger
40
CONDIMENTS/TOPPINGS
• Ketchup
• Mustard
• Buffalo Sauce
• Lettuce
• Tomato
• Red Onion
• Avocado
Food
Classic Grilled Smash Chicken
Calories
430
Fat
19
Carbohydrates
38
Protein
29
Spinach & Goat Cheese Grilled
Smash Chicken
Veggie Frites
410
14
41
32
110
6
12
2
270
11
13
22
320
15
13
34
390
18
27
35
170
14
11
0
Buffalo Sauce
5
0
1
0
Avocado (4 slices)
25
2.5
1
0
Honey Mustard Salad with
Grilled Chicken
Baja Cobb Salad with Grilled
Chicken
Spinach & Goat Cheese Salad
with Grilled Chicken
Balsamic Vinaigrette
41
Better Burger Options:
• Jr Burger
• Add: Jalapeno, Green Chilies, and/or Onions
Additional Better Options:
• Grilled Chicken Salad (with Light Ranch or Fat Free Italian )
• Grilled Chicken Wrap
• Grilled Chicken Sandwich
Better Sides:
• Apple Slices
• Fresh Banana
• Milk
Better Breakfast Options:
• Breakfast Bagel Sandwich with Ham
• Breakfast Burrito- Ham, Egg & Cheese
Food
Jr. Burger
Veggie Burger
Grilled Chicken Wrap
Grilled Chicken Sandwich
Apple Slices
Banana
Milk
Breakfast Bagel Sandwich with Ham
Breakfast Burrito- Ham, Egg & Cheese
42
Calories
340
450
390
430
35
105
110
560
520
Fat
Carbohydrates Protein
17
34
15
14
67
15
14
39
28
20
33
28
0
9
0
0
27
1
2.5
13
8
18
69
33
25
39
31
Better Options:
• Classic Hamburger
• Grilled Chicken on Pita
• Chicken Teriyaki Wok n Roll Bowl
• Turkey Turkey on Pita
• Turkey Club on Pita
• Sirloin Teriyaki Wok n Roll Bowl
• Bagel, Egg & Cheese
Better Sides:
• Gelatin Lite
• Pasta Salad
Food
Turkey Turkey on Pita
Grilled Chicken on Pita
Jell-O
Pasta Salad
43
Calories
352
331
15
252
Fat
7
7
0
1.7
Carbohydrates Protein
44
29
43
24
0
1.5
52
8
Better Breakfast Options:
• 2 Eggs (Any way you want them)
• Yogurt Parfait, Oranges, Orange Juice
Better Options:
• Single Steak Burger
• Grilled Chicken Sandwich
• Turkey Club
• Guacamole Grilled Chicken
• Grilled Chicken Salad
• Apple Pecan Grilled Chicken Salad
• Garden Salad
Better Sides:
• Applesauce
• Cottage Cheese with Pineapple
• Chicken Gumbo Soup
• Vegetable Soup
• Mandarin Oranges
• Apples & Carmel
44
Food
2 eggs
Yogurt Parfait
Orange Juice
Single Steak Burger
Grilled Chicken Sandwich
Turkey Club
Guacamole Grilled Chicken
Grilled Chicken Salad
Apple Pecan Grilled Chicken Salad
Small Garden Salad
Applesauce
Cottage Cheese with Pineapple
Chicken Gumbo- Cup
Chicken Gumbo- Bowl
Vegetable Soup- Cup
Vegetable Soup- Bowl
Mandarin Oranges
Apples & Carrmel
45
Calories
Fat
150
210
140
280
400
420
580
270
330
45
90
150
70
140
60
130
60
120
11
4
0
11
15
16
31
10
8
1
0
6
1.5
3.5
1.5
3
0
1.5
Carbohydrates Protein
1
10
38
7
33
2
30
12
51
25
45
24
59
29
30
26
39
21
8
2
21
0
10
14
11
3
22
7
12
2
24
3
16
<1
27
<1
Better Options
• Load Up on Veggies!!!
Better Bread:
• 9 Grain Wheat Bread
• Flat Bread
Better Condiments:
• Light Mayo
• Spicy/Yellow Mustard
• Olive Oil/ Vinegar
• Fat Free Honey Mustard
• Fat Free Sweet Onion
Better Sandwiches and Salads:
• Oven Roasted Chicken Breast
• Roast Beef
• Turkey Breast
• Ham
Dressing: Fat Free Italian
Better Breakfast:
• Egg & Cheese Muffin Melt
• Ham, Egg & Cheese Muffin Melt
• Egg White & Cheese Omelet Sandwich
Better Sides:
• Dannon Light & Fit Yogurt
• Raisins
• Apple Slices
• Baked Lays
46
Food
9 Grain Wheat Bread (6”)
Flat Bread (6”)
Light Mayo
Yellow or Brown Mustard
Olive Oil Blend
Fat Free Honey Mustard
Fat Free Sweet Onion Sauce
Fat Free Italian Dressing
Individual Meats for 6” Sandwich
Oven Roasted Chicken Breast
Roast Beef
Turkey Breast
Ham
Egg & Cheese Muffin Melt
Ham, Egg & Cheese Muffin Melt
6” Egg White & Cheese Omelet Sandwich
Dannon Light & Fit Yogurt
Apple Slices
Baked Lays
47
Calories
210
220
50
5
45
30
40
35
90
90
50
60
170
190
320
80
35
130
Fat Carbohydrates Protein
2
40
8
4.5
38
7
5
<1
0
0
<1
0
5
0
0
0
7
0
0
9
0
0
7
1
2.5
2.5
1
2
5
6
8
0
0
2
4
1
2
2
21
24
44
16
9
23
15
16
9
9
9
14
19
5
0
2
Better Options:
• Any Fresco Burrito or Taco
• Gordita Baja Chicken or Steak
• Bean Burrito
• Grilled Chicken Burrito
Better Specialty Additions:
• Guacamole Side
• Reduced Fat Sour Cream
Food
Bean Burrito
Grilled Chicken Burrito
Fresco Bean Burrito
Fresco Burrito Supreme- Chicken
Fresco Burrito Supreme- Steak
Fresco Chicken Soft Taco
Fresco Crunchy Taco
Fresco Grilled Steak Soft Taco
Fresco Soft Taco
Gordita Baja- Chicken
Gordita Baja- Steak
Guacamole
Reduced Fat Sour Cream
48
Calories
370
430
350
350
340
150
150
150
180
310
310
35
30
Fat Carbohydrates
11
56
18
48
8
57
8
50
8
50
3.5
18
7
13
4
19
7
20
15
28
15
28
3
2
2
2
Protein
13
18
12
18
15
12
7
9
8
17
14
0
1
Better Options:
• Crispy Taco
• Chicken Soft shell Taco
• Bean Burrito
• Soft shell Taco
• Taco Burger
• Chili
Better Sides:
• Chili WITHOUT Crackers and Cheese
• Refried Beans without Cheese
Better Add-ons:
• Mild, Hot, or Super Hot Sauce
• Pico do Gallo
• Salsa
• Guacamole
Food
Crispy Taco
Chicken Soft shell Taco
Bean Burrito
Soft shell Taco
Taco Burger
Chili (without crackers and cheese)
Refried Beans without cheese
Mild Hot Sauce
Hot Sauce
Super Hot Sauce
Pico de Gallo
Salsa
Guacamole
49
Calories
170
190
310
190
250
150
260
10
5
5
10
10
70
Fat
10
6
7
8
9
6
2.5
0
0
0
0
0
6
Carbohydrates
11
21
52
11
29
16
45
1
1
1
1
2
5
Protein
9
14
11
9
12
9
15
0
0
0
0
0
5
Better Meal Options:
• Teriyaki Vegetables
• Teriyaki Chicken
• California Roll combo
• Chicken Kabob (without fried rice)
• Philadelphia Roll Combo
• Shrimp Kabob (without fried rice)
• Chicken with Broccoli (without fried rice)
• Vegetable Sushi Roll Combo
Better Lo Mein Dinner Options:
• Vegetable Lo Mein
• Chicken Lo Mein
Better Sushi Options:
• California Roll
• Philadelphia Roll
• Spicy Tuna
• Unagi Rolls
50
Better Sandwich Options:
• Jr Hamburger
• Ultimate Chicken Grill Sandwich
• Grilled Chicken Go Wrap
• Spicy Chicken Go Wrap
Better Salads:
• Apple Pecan Chicken Salad (Full or Half Size)
• Baja Salad (Half Size)
• BLT Cobb Salad
• Spicy Chicken Caesar Salad (Half)
Better Sides:
• Garden Salad (No Croutons)
• Apple Slices
Better Salad Dressings:
• Light Classic Ranch
• Fat Free French
• Italian Vinaigrette
51
• Plain Baked Potato
• Small or Large Chili
Food
Jr. Hamburger
Ultimate Chicken Grill Sandwich
Grilled Chicken Go Wrap
Spicy Chicken Go Wrap
Apple Pecan Chicken Salad (Half)
Apple Pecan Chicken Salad (Full)
Baja Salad (Half )
BLT Cobb Salad (Half)
BLT Cobb Salad (Full)
Spicy Chicken Caesar Salad (Half)
Garden Salad (no croutons)
Apple Slice
Plain Baked Potato
Small Chili
Large Chili
Light Classic Ranch
Fat Free French
Italian Vinaigrette
52
Calories
250
390
260
340
170
350
280
230
460
250
25
40
270
210
310
50
40
70
Fat
Carbohydrates
10
25
10
43
10
24
16
31
6
11
11
20
16
18
13
5
25
9
13
15
0
5
0
9
0
60
6
20
9
30
4.5
1
0
9
6
4
Protein
15
34
19
17
18
35
16
23
46
19
1
0
7
17
26
1
0
0
Better Sides:
• Wheat Sticks (limit number to 1-2)
Better Create Your Own Pizza:
CRUST
• Wheat Thin Crust
MEAT
• Chicken
• Ham
EXTRAS
• Banana Peppers
• Avocados
• Artichoke Hearts
• Black/Green Olives
• Mushrooms
• Basil
• Garlic
SAUCE
• Red Sauce
• Pesto
Better Pizza Options:
• The Hawk N’ Cheese
• Ma’s Garden
• The Luau
• Mediterranean
• Veggie Dream
Better Salad Options:
• Fresh Garden Salad
53
CHEESE
• Mozzarella
• Provolone
• Feta
•
•
•
•
•
•
Green/Red Peppers
Pineapple
Red Onions
Spinach
Sun Dried Tomatoes
Tomatoes
Better Options
Add Veggies or Guacamole to:
o The Dagwood’s Dream
o The Planet Combo
o The Pesto-Bello
o Tuna Sandwich
o Tofu veggie
Better Classics
No Mayo On Anything
• Turkey
• Roast Beef
• Tijuana Taxi
• Ham & Cheese
Better Salads
• Tuna
• Chicken
• Turkey
• House
Dressings:
• Vinaigrette
• Fat Free Ranch
• Fat Free French
54