Fast Food Table of Contents

Transcription

1 Fast Food Table of Contents Fast Food Nutrition Tips..2 5 Guys Arby s....4 A&W....5 Burgers By Bigg s Burger King Chipotle Culvers Dairy Queen. 10 Dominos Dunkin Dounuts.. 12 Einstein Brothers Freddy s Fuzzy s Taco Shop Jason s Deli Jefferson s Jimmy John s Kentucky Fried Chicken.22 Local Burger Long John Silver s...24 McAlister s Deli McDonald s Mr. Goodcents Panera Pepperjax Grill Pita Pit Pizza Hut Pizza Shuttle.35 Planet Sub 36 Quizno s...37 Sandbar Subs...38 Schlotzskys Smashburger Sonic..43 Spangles...44 Steak n Shake Subway Taco Bell...49 Taco John s...50 Tryyaki.51 Wendy s Wheat State Pizza...54 Yellow Sub

2 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

3 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 Calories Fat Carbohydrates Protein Little Hamburger (plain) Veggie Sandwich One serving (half of reg order)

4 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 Calories Fat Carbohydrates Protein 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

5 Better Options: Papa Single Burger Hamburger Grilled Chicken Sandwich Better Sides: Chili Food Calories Fat Carbohydrates Protein Papa Single Burger Hamburger Grilled Chicken Sandwich Chili

6 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 Calories Fat Carbohydrates Protein 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

7 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 Calories Fat Carbohydrates Protein 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

8 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 Calories Fat Carbohydrates Protein 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

9 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 Calories Fat Carbohydrates Protein 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

10 Better Crust Thin Crust Better Sauce Hearty Marinara New Pizza Sauce Better Toppings: Chicken Ham Banana Peppers Red Pepper Green Pepper Jalapenos Mushrooms Spinach Black Olives Onion Pineapple Tomato Food (information for an entire small pizza) Calories Fat Carbohydrates Protein 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

11 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 Calories Fat Carbohydrates Protein 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

12 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

13 Food Calories Fat Carbohydrates Protein 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

14 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 Calories Fat Carbohydrates Protein Single Steakburger Veggie Burger (w/o cheese or sauce) California Style Steakburger Grilled Chicken Breast Sandwich Single Patty Melt Chili Bowl (w/o cheese)

15 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

16 Food Calories Fat Carbohydrates Protein 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

17 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

18 Food Calories Fat Carbohydrates Protein 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

19 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

20 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 Calories Fat Carbohydrates Protein 8 Pepe (no mayo) " Turkey Tom (no mayo) " Big John (no mayo) " Vegetarian (no mayo) Slim Ham & Cheese Slim Turkey Slim Roast Beef Thinny Chips

21 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 Calories Fat Carbohydrates Protein 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

22 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

23 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 Calories Fat Carbohydrates Protein 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

24 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

25 Food Calories Fat Carbohydrates Protein 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

26 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 Calories Fat Carbohydrates Protein 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

27 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 Calories Fat Carbohydrates Protein 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

28 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

29 Food Calories Fat Carbohydrates Protein 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

30 Better Options: Fill a Rice Bowl or Salad with any of the following: Chicken Any of the Veggies offered Salsa Shrimp Lite Ranch Black/ Pinto Beans Mushroom Sauce Food Calories Fat Carbohydrates Protein Chicken Shrimp Black Bean Pinto Beans Salsa Lite Ranch Mushroom Sauce

31 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 Cucumbers Pickles Black Olives Pineapple Alfalfa Sprouts Jalapenos Mushrooms 31

32 Food Calories Fat Carbohydrates Protein 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

33 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) Calories Fat Carbohydrates Protein Ham & Pineapple Thin n Crispy Fit n Delicious Chicken, Red Onion & Green Pepper Chicken, Mushroom & Jalapeno Ham, Red Onion & Mushroom Ham, Pineapple & Diced Tomato

34 Better Options: Create Your Own 14 Pizza Better Premium Options: Chicken Spinach Red Peppers Better Standard Options: Ham Mushrooms Onions Banana Peppers Green Peppers Picante Sauce Anchovies Pineapple Tomatoes Black Olives 34

35 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 Better Dressings: Vinaigrette Fat Free French Fat Free Ranch Food Calories Fat Carbohydrates Protein 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

36 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 Calories Fat Carbohydrates Protein 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

37 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

38 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

39 Food Calories Fat Carbohydrates Protein 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

40 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 CONDIMENTS/TOPPINGS Ketchup Mustard Buffalo Sauce Lettuce Tomato Red Onion Avocado 40

41 Food Calories Fat Carbohydrates Protein Classic Grilled Smash Chicken Spinach & Goat Cheese Grilled Smash Chicken Veggie Frites Honey Mustard Salad with Grilled Chicken Baja Cobb Salad with Grilled Chicken Spinach & Goat Cheese Salad with Grilled Chicken Balsamic Vinaigrette Buffalo Sauce Avocado (4 slices)

42 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 Calories Fat Carbohydrates Protein Jr. Burger Veggie Burger Grilled Chicken Wrap Grilled Chicken Sandwich Apple Slices Banana Milk Breakfast Bagel Sandwich with Ham Breakfast Burrito- Ham, Egg & Cheese

43 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 Calories Fat Carbohydrates Protein Turkey Turkey on Pita Grilled Chicken on Pita Jell-O Pasta Salad

44 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

45 Food Calories Fat Carbohydrates Protein 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 <1 Apples & Carrmel <1 45

46 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

47 Food Calories Fat Carbohydrates Protein 9 Grain Wheat Bread (6 ) Flat Bread (6 ) Light Mayo 50 5 <1 0 Yellow or Brown Mustard 5 0 <1 0 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 Egg White & Cheese Omelet Sandwich Dannon Light & Fit Yogurt Apple Slices Baked Lays

48 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 Calories Fat Carbohydrates Protein 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

49 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 Calories Fat Carbohydrates Protein 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

50 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

51 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 Plain Baked Potato Small or Large Chili 51

52 Food Calories Fat Carbohydrates Protein 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

53 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 CHEESE Mozzarella Provolone Feta Green/Red Peppers Pineapple Red Onions Spinach Sun Dried Tomatoes Tomatoes Better Pizza Options: The Hawk N Cheese Ma s Garden The Luau Mediterranean Veggie Dream Better Salad Options: Fresh Garden Salad 53

54 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