Monthly Archives: February 2012

Best Fast Food Choices

IMPORTANT: ALL FAST FOOD CHOICES ARE HIGH IN SODIUM!

 

McDONALDS

Grilled Chicken Thai/ 3 protein/ 2 veg/ 1 starch

Chicken Caesar Salad/ 4 protein/2 veggie

Southwest Chicken Salad/ 4P, 2V, 1S

Tuscan Salad/ 3P, 2V, 1S

Garden Salad w Grilled Chicken/ 3 Protein, 2 veg, ½ starch

Chicken Snack Wrap/ 2 S, 2 protein

Fajita w grilled chicken/ 1 ½ starch, 2 protein

Side Garden Salad/ 1 veg

Vanilla reduced fat ice cream cone / 2 starch

Egg McMuffin/ 2P,2S

 

SUBWAY

6″ Subs

Choose  6″ whole wheat bread . Go for a lot of Veggies!

 

Turkey Breast and Ham/12%cal from fat/ 2 starch, 2 protein,, 2 veg

Turkey Breast// 13%cal from fat/ 2 starch, 2 protein, 2 veg

Roast Beef/12% cal from fat/ 2 starch, 2 protein, 2 veg

Roast Chicken/ 3 protein, 2 starch, 2 veg (lowest in sodium)

Subway Club/ 2 starch, 2 protein, 2 veg

Honey Mustard Turkey with Cucumber/ 2 protein, 2 starch 2 veg

Sweet Onion Chicken Teriyaki / 2 starch, 2 protein, 2 veg

Ham/ 2S, 2P, 2v

Double stack any of the above/2starch, 4 protein, 2 veg

Salads

Order any sub as a salad; same count but no starch.

HARVEYS

Veggie Burger/ 3 protein, 2 starch

Grilled Chicken Salad/ 2 Protein , 2 veg

Side Garden Salad/ 1 veg

WENDY’S

Grilled Pico Wrap/ 2S, 3P

Sour Cream & Chives Baked Potato/ 3 starch, 1 dairy

Brocolli and Cheddar Potato/ 3 starch, 1 dairy

Small Chili/ 2 protein , 1 starch, 1 veg

Large Chili/ 3 protein, 2 starch, 1 veg

Apple Pecan`Salad/ 1S, 5P, 2V

Garden Salad/ 2 veg

Grilled Chicken Caesar (lite dressing)/ 3 veg, 2 protein (no bread stick) 1 starch for croutons

Cobb Salad/ 6 protein, 2 veggie

Grilled Chicken Burger/ 3 protein/2 starch  (no mayo/no cheese)


SWISS CHALET

Chicken

1/4 breast, skinless/ 32% cal from fat/ 4 protein

Chicken Sandwich on Bun/ 19% cal from fat/ 2 starch, 5 protein

Chicken Soup/ 19% cal from fat/ 1 starch, 1 protein

Stir Fries ( ask for little sauce to be cooked in and more sauce on side)

Veggie/ 2 starch, 2 veg

Chicken Stir Fry/ 4 protein, 2 starch, 2 veggie

Sauce

Bar-b-que/0 fat/ 1 oz = 55 cal from others

Honey Mustard/ 12 % cal from fat/ 1 oz = 75 cal from others

Chalet Sauce/2% cal from fat/ 1/2c = 24 cal from others

Salads

Garden Salad/ 0 fat/ 1 veg

Santa Fe Grilled Chicken Salad/ 3 protein, 2 veg

Spinach Chicken Salad/5 protein, 1 starch

Low Cal Italian Dressing/ 80% cal from fat/ 1 oz =11 cal from others

Sides

Baked Potato/ 0 fat/ 3 starch without peel

Mixed veg/ask for them “naked” / 2 veg

Rice/2% cal from fat/ 2 starch

Caesar Chicken Salad, dressing on side/ 2 protein/ 2 starch

French roll/ 2% cal from fat/ 1 starch

BURGER KING: Note that all are high in sodium ( use your own dressing (lite Italian best here) on salads!)

Tendergrill Sandwich/ 3 protein, 2 starch

Jr Whopper 2S, 2P

Chicken Salad/ 3 protein, 1 vegetable

Chicken Caesar Salad / 3 protein, 2 veggie, 1 starch (with croutons)

Side Garden Salad / 2 veggie

TIMS

Note: All muffins are 4-5 starch because they are very high in sugar

Bagel /3 starch, 1 protein

Lite Cream Cheese/ 1 dairy

Yogurt and Berries/ 1dairy, 1 fruit

 

BUNS’N THINGS

Design your own wrap; 10″ whole wheat tortilla, chicken or turkey, vegetables, and lite salad dressin

ANYWHERE:

Chef Salad(romaine not iceberg) no cheese, no egg, dressing on side

Chicken Caesar Salad, no bacon, little parmesan, dressing on side ( I ask for extra lettuce!)

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