Best Fast Food Choices




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



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


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


Veggie Burger/ 3 protein, 2 starch

Grilled Chicken Salad/ 2 Protein , 2 veg

Side Garden Salad/ 1 veg


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)



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


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


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


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


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



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


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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