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!)
