Restaurant & Fast Food Calorie Guide

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1 Restaurant & Fast Food Calorie Guide Welcome to your FREE restaurant and fast food guide. As I explain in The Healthy Happy Mum Plan manual, I know eating out with family and friends is part of most people s lifestyles. And although the manual provides information and guidance as to what options are the healthiest, I decided it would be a great idea to research some of the most popular restaurants and fast food chains and create this simple detailed calorie guide. I have included the calorie meals from the most popular outlets that are all within the Healthy Happy Mum Plan guidelines. I want you to use the guide to help you focus more on what you CAN have and rather than what you can t have. Treating yourself to a meal at a restaurant doesn t mean you have to go off track. If you keep this handy guide in mind, you should have no problem enjoying meals out with family and friends. Love,

2 Nando s All Based On Plain 3 Chicken Wings 280 1/4 Chicken Breast 278 1/4 Chicken Leg 279 Mediterranean Salad (V) 288 Mixed Leaf Salad (V) 25 Mixed Leaf Salad with chicken 154 Spicy Rice (Reg) 197 Coleslaw (Reg) 268 Creamy Mash (Reg) 294 Mixed Leaf Side Salad (Large) 25 Macho Peas (Reg) 141 Chargrilled Veg (V) 93 Sweet Potato Mash (V) 242 Naughty Natas 180 Beanie Burger (V) 545 Beanie Pitta (V) 546 Butterfly Burger 560 Chicken Thighs (4 with skin) 571 1/2 Chicken 557 Sunset Burger 600 Supergreen Wrap (V) 586 Fillet Steak & Chargrilled Veg Wrap 513 Supergrain Salad With Chicken 516 Grilled Chicken Wrap 523 Double Chicken Burger 509 Double Chicken Pitta 510 Creamy Mash (Large) 588 Choc-A-Lot Cake 582 Quinoa Salad With Chicken 588 Coleslaw (Large) 535 Spicy Rice (Large) 393 Mediterranean Salad With Chicken 417 Grilled Chicken Burger 380 Grilled Chicken Pitta 381 Sweet Potato & Butternut Burger (V) 429 Sweet Potato & Butternut Pitta (V) 470 Fresco Burger 495 Halloumi Sticks & Dip 441 Red Pepper Dip & Pitta Strips ( V) 444 Quinoa Salad 458 Chicken Breast 437 Supergrain Salad (V) 386 Mango & Lime Grilled Chicken Pitta 404 Medium 1/4 Chicken Breast Corn on the Cob 442 Plain Fillet Steak Prego Roll Chicken Wings 467 Chicken Butterfly 310 Supergreen Burger (V) 402 Supergreen Pitta (V) 444 Veggie Cataplana 470 Fillet Steak & Chargrilled Veg Pitta 412 Fillet Steak Prego Roll 361 Chicken Livers & Portuguese Roll 485 Caesar Salad 334 Garlic Bread 349 Chips (Reg) 465 PERi-Salted Chips 467 Sweet Potato Wedges (V) 320 Sweet Potato Wedges with PERi-PERi salt 323 Gooey Caramel Cheesecake 415 Salted Caramel Brownie 389

3 ASK Italian Italian Olives 204 Rosemary & Sea Salt Bread 499 Chocolate gelato 2 Scoops 225 Bruschetta 321 Pistachio gelato - 2 Scoops 273 Calamari (1 Serving) 476 Vanilla gelato 2 scoops 238 Pea & Pecorino Croquettes 423 Lemon sorbetti 2 scoops 144 Butterfly King Prawns 416 Raspberry sorbetti 2 scoops 166 Pollo Milanese 480 Kids Cartwheel 287 Kids Margherita - CYO (Base & No toppings ) 423 Zucchine Fritte 281 Mixed Salad 190 Zucchini & Rocket Salad 159

4 Zizzi Prawn and Zucchini Bites 270 Non-Gluten Toscana Soup 274 Non-Gluten Soul Breads 124 Vegan Beetballa 235 Rocket and Riserva Salad 133 Bufala Mozzarella, tomato and basil salad 248 Fried Herby Potatoes (side) 222 Coconut and chocolate Ripple Gelato (1 scoop) 112 Honey, Sea Salt Mascarpone gelato (1 scoop) 54 Spiedini Pollo with sauce (no sides) 294 Pollo Prosciutto (no sides) 300 Chianti Lamb Shank (no sides) 274 Spicy Tomato Salad (side) 32 Bufala Caprese 380 Calamari (small) 313 Seabass Fillet (no sides) 351 Skinny King Prawn 487 Skinny Pollo Roquito 488 Non-Gluten king prawns 430 Non-Gluten Super Zucca Salad 500 Ravioli Di Capra 494 Risotto Funghi 439 King Prawn Linguine 498 Skinny Primavera 502 Risotto Pesce 520 Risotto Pollo Funghi 537 Spaghetti Pomodoro 551 Spaghetti Bolognese 508

5 TGI Friday s Thai Pork Tacos 280 Spinach Florentine Flatbread 380 Broccoli Cheese Soup 300 BBQ Chicken Flatbread 460 French Onion Soup 290 Ahi Tuna Crisps 330 Tomato Basil Soup 300 Garlic & Basil Bruschetta 360 Caesar Salad with Bread Stick 270 Corned Beef & Swiss Sliders 480 Fresh Vegetable Medley 110 Hibachi Skewers Chicken 480 Seasoned Fries 290 Balsamic-Glazed Chicken Caesar Salad 490 Mashed Potatoe 210 Tomato Mozzarella Salad 110 Kid s Dessert Orange Sherbet 150 New England Clam Chowder Soup 500 1/2 California Club Only 380 Sweet Potato Fries 390 Jasmine Rice Pilaf 420 Bacon Mac & Cheese Bites 600 Kid s Dessert Vanilla Ice Cream 460 Hibachi Skewers Beef 510 Grilled Salmon with Langostino Lobster 520 Dragonfire Salmon 600 Jack Daniel s Flat Iron 590 Jack Daniel s Chicken & Shrimp 570

6 Beefeater Crispy Beef Asian Salad 285 Crispy Flat Cap Mushrooms 493 Veg Medley 112 Loads Potato Dippers with Cheese 494 Large Mixed Salad 66 Beef Bites 386 Chunky Slaw 148 Classic Prawn Cocktail 352 Heritage Tomatoes Salad 125 8oz beef with salad 481 Mature Cheddar & sticky onion Tart 281 8oz Sirloin with salad 458 Sweet Potato fries 350 Jacket Potato 438 Loaded Beef Fries 554 Bone Marrow & Potato Rosti 491 Mac n Cheese Bites 592 Loaded Cheesy Beef Sweet potato fries 575 Chicken and Chorizo Pie 512 Roast Vegetable Linguine 503 Skinny Fries 329 Chicken Caesar Salad 451 Roasted Vegetable Linguine 485 Omelette (per portion) 311 Oven Baked Seabass 449 Crispy Beef Asian Salad 583

7 Pizza Hut (per slice) Margherita Small Classic 151 Small Classic Sourdough 127 Medium Classic 160 Large Classic 187 Large Italian 146 Gluten Free 134 Farmhouse Small Classic 142 Small Classic Sourdough 118 Medium Classic 149 Large Classic 174 Large Italian 133 Gluten Free 124 Hawaiian Small Classic 144 Small Classic Sourdough 120 Medium Classic 151 Large Classic 176 Large Italian 136 Gluten Free 126 Texan BBQ Small Classic 161 Small Classic Sourdough 137 Medium Classic 169 Large Classic 200 Large Italian 159 Gluten Free 145 Pepperoni Feast Small Classic 175 Small Classic Sourdough 150 Medium Classic 195 Large Classic 234 Large Italian 193 Gluten Free 173 The Meaty On Small Classic 186 Small Classic Sourdough 161 Medium Classic 207 Large Classic 238 Large Italian 197 Gluten Free 183 Chicken Supreme Small Classic 145 Small Classic Sourdough 120 Medium Classic 154 Large Classic 176 Large Italian 135 Gluten Free 126 Super Supreme Small Classic 182 Small Classic Sourdough 162 Medium Classic 200 Large Classic 230 Large Italian 190 Gluten Free 175 South Carolina Small Classic 176 Small Classic Sourdough 151 Medium Classic 186 Large Classic 223 Large Italian 257 Gluten Free 165 Veggie Supreme Small Classic 141 Small Classic Sourdough 117 Medium Classic 146 Large Classic 171 Large Italian 130 Gluten Free 121 Veggie Sizzler Small Classic 141 Small Classic Sourdough 117 Medium Classic 146 Large Classic 171 Large Italian 130 Gluten Free 121 Meat Feast Small Classic 178 Small Classic Sourdough 154 Medium Classic 197 Large Classic 226 Large Italian 189 Gluten Free 173 BBQ Meat Feast Small Classic 182 Small Classic Sourdough 158 Medium Classic 201 Large Classic 234 Large Italian 193 Gluten Free 176 San Francisco Style Medium Margherita 137 Large Margherita 145 Medium Chicken & Smoked Bacon 152 Large Chicken and Smoked Bacon 163 Medium Roasted Veg 138 Large Roasted Veg 147 Medium Pepperoni and Fresh Mozzarella 151 Large Pepperoni and Fresh Mozzarella 163 Mixed Leaf Salad (Side Salad) 44 Garlic Bread (Per Slice) 95

8 Pizza Hut (cont...) (per slice) (per slice) Potato Wedges 380 Large Potato Wedges 569 Macaroni Cheese 410 Cheesy Nachos 563 Hot 'N' Spicy Chicken Strips (8 Strips) 437 Loaded Chicken With Cheese 521 Breaded Chicken Strips (5 Strips) 366 Loaded Chicken With Cheese & Bacon 573 BBQ Chicken Wings (7 Wings) Plain Chicken Breast Chunks 543 Chips 500

9 KFC Plain Salad 185 Flamin' Wrap 305 BBQ Wrap 270 Mini Fillet Burger 380 Regular Coleslaw 145 Large Popcorn Chicken 465 Regular Beans 105 Kids Burger Meal 375 Regular KFC Gravy 120 Toasted Twister 480 Regular Popcorn Chicken 135 Fillet Burger 440 BBQ Wrap 270 Zinger Burger 450 Strawberry Sundae 190 Southern Bites 350 Toffee Sundae Piece Original Recipe Chicken 245 Original Recipe Ricebox 500 Zinger Ricebox 485 Veggie Ricebox 307 Plain Salad Meal 525 Original Recipe Salad 405 Zinger Salad 380 Regular Fries 310 Fillet Bacon Deluxe Burger 515 Popcorn Chicken Meal Piece Boneless Dips Meal 515 Kids Popcorn Chicken Meal 515 Zinger Twister 520 Regular Popcorn Chicken Meal With Skin on Fries 595

10 McDonald s Egg & Cheese McMuffin 295 Cheesy Bacon Flatbread 298 Toasted Bagel 216 Quaker Oat So Simple 194 Grilled Chicken Salad 133 Grilled Chicken & Bacon Salad 184 Crispy Chicken Salad 265 Shaker Side Salad 18 Cheese & Herb Melts 241 Chicken McNuggets (6) 259 Cheeseburger 300 Bacon, Egg & Cheese Bagel 480 Sausage & Egg McMuffin 430 Bacon & Egg McMuffin 348 Bacon Roll 319 Spicy Vegetable Deluxe (V) 412 Vegetable Deluxe (V) 400 Filet-o-Fish 329 Bacon Double Cheeseburger 495 Chicken Legend with BBQ Sauce 484 McChicken Sandwich 388 BBQ Chicken BLC 399 The Fiery Buffalo Chicken One - Grilled 339 The Fiery Buffalo Chicken One - Crispy 473 Sausage, Egg & Cheese Bagel 562 The Garlic Mayo Chicken One - Grilled 345 Quarter Pounder w/ Cheese 518 The Garlic Mayo Chicken One - Crispy 479 Chicken Legend w/ Cool Mayo 529 The Sweet Chilli Chicken One - Grilled 340 Chicken Legend w/ Hot & Spicy Mayo 519 The Sweet Chilli Chicken One - Crispy 474 Chicken Legend with Bacon and Cool Mayo 580 Chicken Legend with Bacon and Hot & Spicy Mayo 569 The BBQ Chicken & Bacon One - Grilled 366 The BBQ Chicken & Bacon One - Crispy 500 Spicy Chicken Snack Wrap 322 Crispy Chicken and Bacon Salad 316 McDonald's Fries (Medium) 337 Chicken Selects (3) 359

11 Subway Ham 290 Turkey Breast 277 Turkey Breast & Ham 293 VEGGIE DELITE 221 Bacon 278 Chicken Breast 137 Chicken Tikka 141 Ham 121 Chicken Teriyaki 153 Turkey Breast 108 Turkey Breast & Ham 124 VEGGIE DELITE 52 Big Beef Melt 234 Chicken Pizziola (includes American Style Processed Cheese) 274 Italian B.M.T. 244 Meatball Marinara 270 Steak & Cheese (includes American Style Processed Cheese) 186 SUBWAY MELTTM (includes American Style Processed Cheese) 205 Tuna (with Lite Mayonnaise) 187 Veggie Patty 212 Cheese Toastie 214 Pepperoni Pizza 254 Toastie Melted Cheese Nachos 403 Bowl of Meatballs 314 Spicy Italian 314 Chicken & Bacon Ranch Melt 334 Breast Chicken 306 Teriyaki Chicken 322 Tikka Chicken 310 Big Beef Melt 403 Chicken Pizziola (includes American Style Processed Cheese) 443 Italian B.M.T. 412 Meatball Marinara 439 Spicy Italian 482 Steak & Cheese (includes American Style Processed Cheese) 355 SUBWAY MELTTM (includes American Style Processed Cheese) 373 Tuna (with Lite Mayonnaise) 356 Veggie Patty 381 Sausage, Egg & Cheese Sausage 381 Bacon, Egg & Cheese 337 Egg & Cheese 301 Chicken Bacon Ranch Melt 503 Mega Melt 514

12 Costa Tuna Nicoise Salad 219 Salami and Tomato Panini 449 Fruity Crumble (Gluten Dairy Free, contains GF oats) 282 Roast Chicken Salad Sandwich 396 Smoked Salmon & Soft Cheese 372 Stem Ginger Biscuits 248 Free Range Egg 342 Fruit & Oat Biscuits 224 BLT 405 Almond Biscotti 77 Roast Chicken Salad Sandwich (Gluten Free) 355 Chilli And Lime Mix 204 Fruit And Nut Mix 204 Mini Muffins (Choc. and Raspberry & White Choc.) 75 Chocolate Coated Coffee Beans 221 Dried Mango 120 Gingerbread Biscuit 162 Mini Bakewell Tarts (Gluten Free) 137 Milk Chocolate Gianduja 47 Fruit Scone (Without Condiments) 258 Sandwich Selection 436 Feta & Tomato Pasta Salad Roast 472 British Ham & Cheese Panini 427 Tuna Melt Panini 483 British Bacon & Brie Panini 499 Goats' Cheese & Sweet Chilli Chutney Panini 420 British Ham & Cheese Toastie 307 Cheddar & Slow Roasted Tomato Toastie 443 Emmenthal & Mushroom Toastie 443 British Chicken And Bacon Toastie 418 Cumberland Sausage With Red Onion Toastie 493 Wiltshire Ham & Mature Cheddar Toastie 409 Halloumi & Roasted Pepper 411 Focaccia Chicken & Pesto Toastie 411 Roast Chicken Fajita Wrap 428 Meatball Pasta 446 Ultimate Jammy Biscuit 310

13 Starbucks Super Scrambled Eggs, Tomato & Spinach (V) 211 Dark Chocolate & Hazelnut Bar (V) 288 Marshmallow Twizzle (all varieties) 145 Butter Croissant (V) 255 Pain au Chocolat (V) 258 Danish Almond Star (V) 215 Mango & Lime Fruit Pot (V) 87 Fruit Mix Pot (V) 72 Berry Crunch Pot (V) 250 Berry Good Bircher (V) 253 Five Grain Oatmeal (V) 285 California Chicken Wrap 292 Vegan Wrap with Falafel & Slaw (V) 261 Starbucks Almond Biscotti (V) 201 Starbucks Shortbread Biscuits (v) 269 Italian Pasta Salad with Grilled Veggies (V) 477 House Chicken Salad 330 Croque Monsieur Panini 460 Eggs Sandwich (V) 388 California Chicken Sandwich 393 Ham & Cheese Brioche Roll 456 Cheddar and Marmite Sarnie (V) 367 Pain aux Raisins (V) 315 Skinny Blueberry Muffin (V) 312 Lemon Muffin (V) 424 Blueberry Muffin (V) 409 Lemon Loaf Cake (V) 352 Maple & Pumpkin Cake (V) 434 Oat Cookie Filled with Nutella (V) 380 Luxury Fruit Toast (V) 455 Banana Bread (V) 381 Cinnamon Swirl (V) 482 Trio of Pancakes (V) 358 Granola Bar (V) 326 Chocolate Brownie (V) 321 Chocolate Caramel Shortbread (V) 368 Classic Oatmeal (V) 303 Butchers Choice Sausage Sandwich 399 Hickory Smoked Bacon Sandwich 330 Cheddar and Mushroom Croissant (V) 436 Ham and Cheddar Croissant 455 Bourbon BBQ Beef Toastie 488 Mini Grilled Cheese & Tomato Toastie (V) 305 Mini Grilled Cheese and Ham Toastie 331 Smoked Salmon Bagel 472 Tuna Panini 496 Butternut Squash & Kale Risotto (V) 408 Mushroom & Spinach Risotto (V) 347 Pulled Pork Pasta 368 Gluten Free Chicken Pesto Panini 562 Five Cheese Toastie (V) 509 Hickory Ham & Cheese Toastie 561 Veggie New Yorker Sandwich (V) 522 Ultimate All Day Breakfast Roll 511

14 Disclaimer IMPORTANT: THE INFORMATION PROVIDED IN THIS GUIDE IS FOR REFERENCE ONLY AND HAS BEEN PROVIDED VIA PERSONAL RESEARCH. ALL CALORIES WERE CORRECT AT THE TIME OF WRITING. THE INFORMATION WAS TAKEN DIRECTLY FROM THE RESTAURANT OR FAST FOOD CHAIN WEBSITE. PLEASE USE THIS AS A GUIDE ONLY AND CHECK THE INDIVIDUAL RESTAURANT S WEBSITES IN CASE OF ANY CHANGES AND/OR UPDATES TO THEIR MENU S. THE HEALTHY HAPPY MUM PLAN CANNOT BE HELD RESPONSIBLE IF ANY PROBLEMS SHOULD OCCUR WHILST USING THIS GUIDE. THE HEALTHY HAPPY MUM PLAN HASN T WORKED WITH ANY OF THE OUTLETS LISTED IN THE GUIDE TO PROVIDE THIS INFORMATION.