On The Go - Phase 1 & 2

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Stuart Booth
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1 Eating out doesn t have to mean that you have to sacrifice your diet. Keep this handy guide with you so that you have a meal option for unexpected dining out occasions. - indicates vegetarian. PHASE 1 BREAKFAST Dunkin Donuts Egg & Cheese Wake-Up Wrap Egg White & Turkey Sausage Wake-Up Wrap Egg White & Veggie Wake-Up Wrap Ham, Egg & Cheese Wake-Up Wrap Western Egg White Wake-Up Wrap McDonald s Fruit & Yogurt Parfait Subway 3-inch Bacon & Egg & Cheese on Flatbread 3-inch Bacon & Egg White & Cheese on Flatbread 3-inch Egg & Cheese on Flatbread 3-inch Egg White & Cheese on Flatbread 3-inch Egg & Cheese & Ham on Flatbread 3-inch Egg White & Cheese w/ Ham on Flatbread Bacon & Egg & Cheese Muffin Melt Bacon & Egg White & Cheese Muffin Melt Egg & Cheese Muffin Melt Egg & Cheese w/ Ham Muffin Melt Egg White & Cheese & Ham Muffin Melt Sunrise Subway Melt Muffin Melt w /Egg Whites Tim Horton's Strawberries w/ Berries Yogurt & 6 almonds 1

2 PHASE 2 BREAKFAST Burger King BK Breakfast Muffin Sandwich w/ Egg, Cheese, and Ham or Bacon English Muffin w/ Egg & Cheese Country Style BLT Ham & Swiss Dunkin Donuts Egg & Cheese on English Muffin Egg & Cheese Wake-Up Wrap w/ LT Latte (Med) Egg White & Turkey Sausage Flatbread Egg White & Turkey Sausage Wake-up Wrap w/ LT Latte (Med) Egg White & Veggie Flatbread Egg White & Veggie Wake-Up Wrap w/ LT Latte (Med) Ham, Egg & Cheese Wake-up Wrap w/ LT Latte (Sm) Western Egg White Wake-Up Wrap w/ LT Latte (Med) McDonald's Egg McMuffin Breakfast Burrito Starbucks Greek Yogurt Honey Parfait Perfect Oatmeal w/ Nuts & Dried Fruit Topping Spinach w/ Feta & Egg White Breakfast Wrap Turkey Bacon (RF) w/ White Cheddar & Egg White on English Muffin Subway 3-inch Cheese & Egg Flatbread 3-inch Cheese & Egg White Flatbread 6-inch Egg White & Cheese Omelet on Wheat Tim Horton's Egg & Cheese Breakfast Wrap 2

3 Tim Horton's con td English Muffin Egg & Cheese English Muffin w/ Ham, Egg & Cheese LUNCH & DINNER Phase 1 & 2 A&W Baby Burger w/ Cheese & Garden Greens Salad & LT Dressing Chicken Grill Deluxe & Garden Greens Side Salad & LT Dressing Mama Burger Veggie Deluxe w/ Mozzarella Arbys Beef 'n Cheddar (Reg) Great Canadian Jr. Roast Beef w/ Salad & LT Italian Philly Beef 'n Swiss Roast Beef (Reg) Baton Rouge 7 oz Top Sirloin w/ Mixed Salad (no cheesy toast) Seared Ahi Tuna Salad Boston Pizza Boston's Lasagna (half order, no toast) Boston Royal (Med, 2 slices) Chopped Chicken Salad w/ Seasonal Vegetables Deluxe (Med, 2 slices) Garlic Shrimp Skewers (3) w/ Seasonal Vegetables & 1/2 Rice Hawaiian (Med, 2 slices) Lemon Baked Salmon Filet w/ Seasonal Vegetables Prawn & Scallops (2) w/ Seasonal Vegetables & 1/2 Rice Vegetarian (Med, 2 slices) Burger King BK VEGGIE Burger w/ Cheese & Salad & KRAFT LT Zesty Italian Chicken Tenders (4 pc) w/ Salad &LT Zesty Italian & 2% Milk Flame-Broiled Cheeseburger w/ Salad & KRAFT LT Zesty Italian Flame-Broiled Hamburger w/ Salad & KRAFT LT Zesty Italian 3

4 Burger King cont d TENDERGRILL Chicken Whopper Jr. Whopper Jr. w/ Cheese Casey's Bar & Grill 1/4 Chicken Breast w/ Sautéed Fresh Vegetables 1/2 Cedar Plank Salmon w/ Rice & Vegetables 1/2 Chicken Pad Thai 1/2 Chicken Penne (no garlic bread) 1/2 Health Check Sirloin Steak (8 oz) w/ Steamed Vegetables & 1/2 Baked Potato (plain) 1/2 Shrimp Pad Thai 1/2 Turkey Burger w/ Sautéed Fresh Vegetables 1/2 Vegetable Pad Thai Grilled Vegetable Burger (no sides) Health Check Cedar Plank Salmon w/ Steamed Vegetables (no baked potato) Health Check Mango Mahi Mahi w/ Steamed Vegetables & 1/2 Baked Potato (plain) Health Check Thai Tenderloin Salad Country Style 6-inch Traditional Egg 6-inch Traditional Tuna 6-inch Veggie & Cheese Chicken Caesar Wrap Chili w/ Cheddar Cheese & Garden Salad Greek Wrap Dairy Queen Grilled Chicken Salad w/ LT Golden Italian Grilled Chicken Sandwich w/ Applesauce Grilled Flame Thrower Chicken Wrap w/ Salad & FF Dressing Original Hamburger w/ Applesauce Denny's 1/2 Cranberry Apple Chicken Salad w/ Balsamic Vinaigrette (no bread) Fit Fare Grilled Chicken w/ Vegetables & Tomatoes Fit Slam 4

5 East Side Mario's 1/2 Baked Penne Bolognese (no sides) 1/2 Grilled Salmon w/ 1/2 Spaghetini &Herbed Olive Oil & Roasted Vegetables 1/2 New York Striploin w/ 1/3 Spaghetini w/ Herbed Olive Oil & Roasted Vegetables 1/2 Seafood Linguine (no sides) 1/2 Spaghetti Primavera (no sides) Chicken Garden Salad Four Cheese Ravioli Goat Cheese & Grilled Chicken Pizza (2 slices) Vegetarian Pizza (2 slices) Extreme Pita Buffalo Chicken (Sm, no cheese) w/ Pita Chips (1 bag) Bourbon Chipotle (Sm) Chicken Caesar (Sm) w/ Pita Chips (1/2 bag) Chicken Souvlak (Sm) Extreme Club (Sm) w/ Cheese & LT Italian Falafel (Sm, no cheese) w/ Hot Sauce & Hummus Fiesta Mexicana (Sm) Grilled Chicken Pita (Reg, no cheese) w/ Tzatziki Dip Grilled Steak (Reg) Gyro (Sm, no cheese) w/ Tzatziki Dip Mandarin Chicken (Sm) Maple Dijon Chicken (Reg) Market Fresh Veggie (Reg) w/ Hummus Dip Pepperoni Extreme Flatbread Pita Philly Steak w/ Mozzarella (Sm, no sauce) Rustic Italian (Sm) Thai Beef (Sm) w/ Pita Chips (1/2 bag) Thai Chicken (Sm) w/ Pita Chips (1/2 bag) Tuna (Reg) Harvey's Chicken Strips (3) w/ Dipping Sauce (BBQ, sweet n' sour, or plum) Grilled Chicken Sandwich w/ BBQ Sauce Original Hamburger Veggie Burger w/ Cheese 5

6 Jack Astor's Bar & Grill California Chicken Salad w/ Roasted Garlic Vinaigrette Chicken Focaccia Sandwich (no dressing or cheese) w/ Jack's Vegetables (no honey butter) Grilled Chicken Breasts (plain) w/ Baked Potato & Whipped Butter & Jack's Vegetables (no butter) Grilled Salmon w/ Jack's Vegetables (no butter) Le Montreal Special w/ Jack's Veggies (no honey butter) Kelsey's 1/2 Balsamic Chicken Penne w/ Steamed Vegetables (no bread) 1/2 Classic Clubhouse Wrap w/ Steamed Vegetables 1/2 Eight Vegetable Pesto Fettuccine (no bread) 1/2 Spicy Chicken Rigatoni (no bread) 1/2 Vegetable Burger w/ Steamed Veggies Asian Sesame Chicken Salad w/ 1/2 Dressing Fire Grilled Salmon w/ Steamed Vegetables Greek Salad w/ Grilled Chicken & 1/2 Dressing Sizzling Chicken Fajita's & Tortilla (1, no rice) Smokey Portobello Chicken w/ Vegetables (no mash) Top Sirloin Steak (7 oz) w/ Steamed Vegetables (no mash) KFC Colonel's Snacker w/ Corn (Ind) Crispy Strips (3) w/ Mashed Potato (Ind, no gravy) Drumstick (2, original) w/ Corn (Ind) & Mashed Potato (Ind, no gravy) ISP Boneless Fillet (2) w/ Mashed Potato (Ind, no gravy) Keel (1, original) w/ Corn (Ind) Rib (1, hot & spicy) w/ Corn (Ind) & Mashed Potato (Ind, no gravy) Rib (1, original) w/ Corn (Ind) & Mashed Potato (Ind, no gravy) Thigh (1, hot & spicy) w/ Corn (Ind) & Mashed Potato (Ind, no gravy) Thigh (1, original) w/ Corn (Ind) & Mashed Potato (Ind, no gravy) Toasted Wrap w/ Corn (Ind) Wicked Sticks w/ Mashed Potatoes & Gravy (Ind) & Corn (Ind) McDonald's Cashew Teriyaki Salad w/ Grilled Chicken & 1/2 Pkt Asian Sesame Dressing Cheeseburger w/ Apple Slices & Caramel Dip Chipotle Chicken Snack Wrap w/ Grilled Chicken & Fruit 'n Yogurt Parfait Grilled Cheese w/ Apple Slices & Caramel Dip Grilled Chicken Snack Wrap & Fruit 'n Yogurt Parfait Hamburger w/ Apple Slices & Caramel Dip Jr. Chicken Sandwich 6

7 McDonald's cont d Mediterranean Snack Wrap w/ Grilled Chicken & Apple Slices & Caramel Dip Mighty Caesar Salad Entrée w/ Warm Grilled Chicken & 1/2 Pkt Renee's Mighty Caesar LT Tuscan Salad w/ Grilled Chicken & 1/2 Pkt Yogurt Roasted Garlic Mr. Sub 12-inch Louisiana Chicken Wrap (no cheese or mayo) on Whole Wheat Tortilla 12-inch Roast Beef Wrap (no cheese or mayo) on Whole Wheat Tortilla 12-inch Smoked Turkey Wrap on Whole Wheat Tortilla w/ Cheese Assorted Cold Cuts (no cheese or mayo) w/ Salad & LT Italian BLT (no cheese or mayo) w/ Salad & LT Italian Classic Reuben Panini w/ Salad & LT Italian Great Canadian Club (no cheese or mayo) w/ Salad & LT Italian Grilled Buffalo Chicken Panini (no cheese) w/ Salad & LT Italian Grilled Chicken (no cheese or mayo) w/ Salad & LT Italian Hearty Chili w/ Beef & Salad & LT Italian Italian Salami (no cheese or mayo) w/ Salad & LT Italian Louisiana Chicken (no cheese or mayo) w/ Salad & LT Italian Maple Baked Ham (no cheese or mayo) w/ Salad & LT Italian Meatball Sub (no cheese) Montreal Style Corned Beef Sub (no cheese or mayo) w/ Salad & LT Italian Philly Style Steak w/ Cheese & Salad & LT Italian Pizza Supremo w/ Cheese & Salad & 1/2 LT Italian Roast Beef (no cheese or mayo) w/ Salad & LT Italian Santa Fe Spicy Chicken (no cheese or mayo) Smoked Turkey Breast (no cheese or mayo) w/ Salad & LT Italian Tuna Melt Panini w/ Salad & LT Italian Ultimate Club Panini (no cheddar or mayo) w/ Salad & LT Italian White Albacore Tuna (no cheese or mayo) w/ Salad & LT Italian Olive Garden 1/2 Chicken Marsala 1/2 Grilled Lemon-Herb Chicken 1/2 Mixed Grill (All Chicken) w/ Sides 1/2 Mixed Grill with Sides 1/2 Moscato Peach Chicken 1/2 Spaghetti w/ Meatsauce Linguine alla Marinara w/ Chicken or Shrimp (lunch portion) Venetian Apricot Chicken w/ Sides 7

8 Opa! 1/2 Beef Platter w/ Greek or Caesar Salad 1/2 Chicken Platter w/ Greek or Caesar Salad 1/2 Lamb Platter w/ Greek or Caesar Salad 1/2 Shrimp Platter w/ Greek or Caesar Salad Beef Pita Wrap (no sides) Chicken Pita Wrap (no sides) Fasolada Soup w/ Beef, Chicken, Lamb, or Shrimp Souvlaki Wrap Lamb Pita Wrap (no sides) Shrimp Pita Wrap (no sides) Veggie Pita Warp w/ Jalapenos & Lettuce & Feta Papa John s Cheese on Original Crust (sm, 2 slices) Garden Fresh on Original Crust (med, 2 slices) Spinach Alfredo on Original Crust (med, 2 slices) Papa Murphy s BBQ Chicken on DeLITE Crust (Lg, 2 slices) Cheese on DeLITE Crust (Med, 3 slices) Cheese on Original Crust (Lg, 2 slices) Chicken Bacon Stuffed Pizza (Lg, 1 slice) Chicken Pesto on DeLITE Crust (Lg, 2 slices) Gourmet Chicken Garlic on DeLITE Crust (Lg, 2 slices) Gourmet Vegetarian on DeLITE Crust Lg, (2 slices) Hawaiian on DeLITE Crust (Lg, 2 slices) Herb Chicken Mediterranean on DeLITE Crust (Lg, 2 slices) Perkins Open Face Roast Beef Sandwich w/ Fresh Fruit (no potatoes, gravy) Chicken Tortilla Soup (Bowl) w/ Salad & FF Italian (no croutons) Pita Pit 9-inch Babaganoush (Dbl) on Wheat w/ Vegetables & Black Olives 9-inch Buffalo Chicken on Wheat w/ Vegetables (no cheese) 9-inch Chicken Breast on Wheat w/ Vegetables & Swiss Cheese & Mustard 9-inch Chicken Souvlaki on Wheat w/ Vegetables & Tzatziki 9-inch Club Pita on Wheat w/ Vegetables & Mustard (no cheese) 9-inch Dagwood Pita on Wheat w/ Vegetables & Mustard (no cheese) 9-inch Garden Pita on Wheat w/ Vegetables & Black Olives & Cheddar 9-inch Ham on Wheat w/ Vegetables & Swiss Cheese & Mustard 8

9 Pita Pit cont d 9-inch Hummus on Wheat w/ Vegetables & Black Olives 9-inch Roast Beef on Wheat w/ Vegetables, Swiss Cheese & Mustard 9-inch Southwest Chicken w/ Vegetables & Ancho Chipotle Sauce (no cheese) 9-inch Tuna on Wheat w/ Cheese & Vegetables (no mayo) 9-inch Turkey on Wheat w/ Vegetables & Swiss Cheese & Mustard Pizza Hut 9-inch BBQ Chicken (Sm pan, 2 slices) 9-inch Cheese (Sm pan, 2 slices) 9-inch Chicken Caesar (Sm pan, 2 slices) 9-inch Chicken Lover's (Sm pan, slices) 9-inch Grilled Chicken Arrabiata (Sm pan, 2 Slices) 9-inch Grilled Chicken Rustico (Sm pan, 2 Slices) 9-inch Margherita (Sm pan, 2 Slices) 9-inch Triple Crown (Sm pan, 2 slices) Quiznos 5-inch Beef & Cheddar on Wheat w/ Vegetables & Mayo 5-inch Black Angus on Rosemary Parmesan w/ Honey Dijon (no cheese) 5-inch Classic Club on Wheat w/ Mustard & Cheese (no mayo) 5-inch Ham & Swiss on Wheat w/ Cheese, Vegetables & Mayo 5-inch Honey Chicken Bourbon 5-inch Mesquite Chicken Sub on Wheat w/ Mustard & Cheese (no ranch) 5-inch Traditional on Wheat w/ Mustard & Cheese (no mayo) 5-inch Tuna on Wheat w/ Vegetables & Mayo (no cheese) 5-inch Turkey Caesar on Wheat w/ Peppercorn Caesar Red Lobster Lighthouse Bar Harbor Salad w/ Chicken & Balsamic Vinaigrette Lighthouse Bar Harbor Salad w/ Salmon & Balsamic Vinaigrette LighthouseSM 1/2 Grilled Rainbow Trout w/ Broccoli & Garden Salad & Balsamic Vinaigrette LighthouseSM 1/2 Grilled Salmon w/ Broccoli & Garden Salad & Balsamic Vinaigrette LighthouseSM 1/2 Grilled Tilapia w/ Broccoli & Garden Salad & Balsamic Vinaigrette LighthouseSM Chilled Jumbo Shrimp Cocktail w/ Cocktail Sauce & Broccoli & Garden Salad & Balsamic Vinaigrette Red Robin Red's Homemade Chili Chili (cup) w/ House Salad & Raspberry Vinaigrette (2 oz) (no croutons, no cheese) Simply Grilled Chicken Salad w/ Raspberry Vinaigrette (2 oz) & Croutons (no bread, no cheese) 9

10 Starbucks Butter Chicken Wrap Chicken Santa Fe Panini Roasted Tomato & Mozzarella Panini Subway 6-inch B.L.T. on Wheat or Flatbread w/ Vegetables, Cheese & Mustard (no mayo) 6-inch Club w/ Vegetables, Cheese & Mustard on Flatbread 6-inch Club (Dbl meat) w/ Vegetables, Cheese & Mustard 6-inch Ham (Dbl meat) w/ Vegetables, Cheese & Mustard 6-inch Ham (Dbl meat) w/ Vegetables, Cheese & Mustard on Flatbread 6-inch Roast Beef (Dbl meat w/ Vegetables, Cheese & Mustard 6-inch Roast Beef (Dbl meat) w/ Vegetables, Cheese & Mustard on Flatbread 6-inch Turkey Breast & Ham (Dbl meat) w/ Vegetables, Cheese & Mustard 6-inch Turkey Breast & Ham (Dbl meat) w/ Vegetables, Cheese & Mustard on Flatbread 6-inch Turkey Breast (Dbl meat) w/ Vegetables, Cheese & Mustard 6-inch Turkey Breast (Dbl meat) w/ Vegetables, Cheese & Mustard on Flatbread 6-inch Roasted Chicken Sandwich w/ Vegetables, Cheese & Mustard 6-inch Roasted Chicken Breast w/ Vegetables, Cheese & Mustard on Flatbread 6-inch Steak & Cheese Sandwich 6-inch Subway Melt Sandwich 6-inch Sweet Onion Chicken Teriyaki on Flatbread Black Forest Ham Salad (Dbl meat) w/ Cheese (Dbl) & FF Italian & Yogurt Parfait w/ Granola Chili Con Carne & Veggie Delite Salad w/ FF Italian Oven Roasted Chicken Breast Salad (Dbl meat) w/ Cheese & FF Italian & Yogurt Parfait w/ Granola Subway Club Salad (Dbl meat) w/ Cheese & FF Italian & Yogurt Parfait w/ Granola Turkey Breast & Ham Salad (Dbl meat) w/ Cheese & FF Italian & Yogurt Parfait w/ Granola Turkey Breast Salad (Dbl meat) w/ Cheese & FF Italian & Yogurt Parfait w/ Granola Veggie Patty on Wheat or Flatbread w/ Vegetables & Mustard (no cheese, no mayo) Swiss Chalet 1/4 Chicken (dark, skinless) w/ Mashed Potatoes & Greek Salad & LT Italian 1/4 Chicken (white, skinless) w/ Mashed Potatoes & Vegetable Medley Health Check Sweet Heat Salad w/ Chicken & Lime Kiwi Health Check West Coast Salad w/ Chicken (no feta) & FF Tuscan Italian Spinach Chicken Salad w/ FF Raspberry Vinaigrette (no tortilla strips) Veggie Burger (no sides) 10

11 Taco Bell Beef Soft Tacos (2 Tacos) Chicken Burrito Supreme Fresco Chicken Soft Taco (2 Tacos) Fresco Beef Soft Tacos (2 Tacos) Steak Burrito Supreme The Keg 1/2 Grilled Tiger Shrimp Dinner w/ Mixed Vegetables 1/2 Teriyaki Chicken Dinner w/ Mixed Vegetables Grilled Top Sirloin (8 oz) w/ Mixed Vegetables Tim Hortons BBQ Chicken Wrap Snacker & Creamy Vanilla Yogurt & Berries Chicken Caesar Wrap Snacker & Creamy Vanilla Yogurt w/ Berries Chicken Ranch Wrap Snacker & Creamy Vanilla Yogurt & Berries Tim's Own Chicken Salad Sandwich Tim s Own Egg Salad Sandwich Tim's Own Ham & Swiss Sandwich Tim's Own Toasted Chicken Club Sandwich Tim's Own Turkey Bacon Club Sandwich Tim's Own Turkey Caesar Sandwich Wendy's Apple Pecan Chicken Salad w/ 1/2 Pkt Pomegranate Vinaigrette Chili (Lg) w/ Shredded Cheddar Cheese & Saltine Crackers Chili (Sm) w/ Saltine Crackers & Strawberry Yogurt Grilled Chicken Go Wrap w/ Strawberry Yogurt Jr. Hamburger Deluxe & Strawberry Yogurt Ultimate Chicken Grill Sandwich 11

On The Go- Phase 3 BREAKFAST. Denny s Fit Slam. McDonald s Fruit & Maple Oatmeal w/ 12 Almonds

On The Go- Phase 3 BREAKFAST. Denny s Fit Slam. McDonald s Fruit & Maple Oatmeal w/ 12 Almonds Eating out doesn t have to mean that you have to sacrifice your diet. Keep this handy guide with you so that you have a meal option for unexpected dining out occasions. BREAKFAST Denny s Fit Slam McDonald