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 s Fruit & Maple Oatmeal w/ 12 Almonds Mr. Sub Ham & Cheese Breakfast Sandwich Bacon & Egg w/ Cheese Breakfast Sandwich Steak & Egg w/ Cheese Breakfast Sandwich Starbucks Ham, Egg & Cheddar Artisan Breakfast Sandwich Subway 3-inch Bacon & Egg & Cheese on Flatbread & Yogurt Parfait w/ Granola 3-inch Bacon & Egg White & Cheese on Flatbread & Yogurt Parfait w/ Granola 3-inch Breakfast B.M.T. w/ Egg on Flatbread 3-inch Breakfast B.M.T. w/ Egg White on Flatbread & Yogurt Parfait w/ Granola 3-inch Egg & Cheese on Flatbread & Yogurt Parfait w/ Granola 3-inch Egg & Cheese & Ham on Flatbread & Yogurt Parfait w/ Granola 3-inch Sunrise Subway Melt on Flatbread & Yogurt Parfait w/ Granola 6-inch Bacon & Egg White & Cheese Omelet on Wheat 6-inch Egg & Cheese Omelet on Wheat 6-inch Egg & Cheese & Ham Omelet on Wheat 6-inch Egg White & Cheese Omelet on Wheat & Apple Slices Bacon, Egg & Cheese Muffin Melt & Yogurt Parfait w/ Granola Breakfast B.M.T. Muffin Melt & Yogurt Parfait w/ Granola Breakfast B.M.T. Muffin Melt w/ Egg Whites & Yogurt Parfait w/ Granola Egg & Cheese & Ham Muffin Melt & Yogurt Parfait w/ Granola Sunrise Subway Melt Muffin Melt & Yogurt Parfait w/ Granola Sunrise Subway Melt Muffin Melt w/egg Whites & Yogurt Parfait w/ Granola Rvsd 08/24/12 1
LUNCH & DINNER Arby's Broccoli & Cheddar Baked Potato Deluxe Baked Potato Roast Beef (Lg) Roast Chicken Club Sandwich Roast Turkey & Swiss Wrap Baton Rouge 9 oz Top Sirloin w/ Mixed Side Salad (no cheesy toast) Boston Pizza Chicken Cannelloni Chicken Santa Fe Stromboli Sandwich (no sides) Chicken Stromboli Chipotle Chicken Caesar Wrap Lemon Baked Salmon Filet w/ Seasonal Vegetables & Rice BBQ Chicken (Med, 3 slices) Hawaiian Pizza (Med. 3 slices) Szechuan (Med, 3 slices Vegetarian Pizza (Med, 3 slices) Pollo Pomodoro Linguini w/ Garden Green Salad Spaghetti w/ Bolognese & Starter Caesar Salad Burger King TENDERGRILL Chicken Sandwich w/ Salad & Croutons & Rancher's Choice LT Whopper Jr. Sandwich w/ Cheese & Salad & Croutons & Rancher's Choice LT Whopper Jr. Sandwich w/ Salad & Croutons & Rancher's Choice LT Casey's Bar and Grill 1/4 Chicken Breast w/ 1/2 Baked Potato & Sour Cream & Coleslaw 1/2 Chicken Penne w/ Garlic Bread (1 slice) Sirloin (8 oz) Topped w/ Mushrooms & Blue Cheese & Peppercorn Sauce & Pearl Pasta & Rice Medley Grilled Vegetable Burger w/ Coleslaw Health Check Sirloin Steak (8 oz) w/steamed Vegetables & Baked Potato (plain) Health Check Mango Mahi Mahi w/ Steamed Vegetables & Baked Potato (plain) & Coleslaw Rvsd 08/24/12 2
Country Style 6-inch Assorted Club w/ Garden Salad 6-inch Grilled Chicken 6-inch Meatball Deluxe 6-inch Original Steak w/ Cheese 6-inch Smoked Turkey Sub w/ Garden Salad 6-inch Traditional Egg w/ Garden Salad 6-inch Traditional Tuna w/ Garden Salad Clubhouse Griller Spicy Buffalo Chicken Griller Tuscan Bacon Turkey Griller Dairy Queen 1/4 lb GrillBurger w/ Cheese Iron Grilled Turkey Sandwich Denny's Baja Salad w/ Chicken & FF Ranch & Butter Rolls (2) Baja Salad w/ Shrimp & FF Ranch & Corn & Garlic Bread Fit Fare Grilled Chicken w/ Vegetables & Tomatoes & Plain Mashed Potatoes Top Sirloin Steak & Shrimp Skewers w/ Green Beans & Corn & Cinnamon Apples Top Sirloin Steak w/ Green Beans & Corn & Butter Rolls (2) East Side Mario's 1/2 Grilled Salmon w/ Spaghetini & Herbed Olive Oil & Roasted Vegetables 1/2 New York Striploin w/ Spaghetini & Herbed Olive Oil & Roasted Vegetables Beef & Veal Stuffed Tortelloni Chicken Garden Salad w/ 1/2 Garlic Homeloaf (no margarine) Chicken Parmigiana Sandwich w/ Roasted Vegetables Fettuccine Alfredo (no breadsticks) Goat Cheese & Grilled Chicken Pizza (3 slices) Mario's Chicken Parmigianino w/ Italian Wedding Soup Spaghetti Bolognese w/ Roasted Vegetables Extreme Pita Big Country w/ Pita Chips (1 bag) Bourbon Chipotle (Reg) Buffalo Chicken Flatbread Pita w/ Pita Chips (1 bag) Buffalo Chicken w/ Cheese (Reg) w/ Pita Chips (1 bag) Chicken Caesar (Reg) w/ Pita Chips (1 bag) Chicken Souvlaki (Reg) Rvsd 08/24/12 3
Extreme Pita cont d Extreme Classic Flatbread w/ Pita Chips (1 bag) Falafel (Reg) w/ Hot Sauce & Hummus & Pita Chips (1 bag) Fiesta Mexicana (Reg) Grilled Steak (Reg) w/ Pita Chips (1 bag) Gyro (Reg, no cheese) w/ Tzatziki Dip Mandarin Chicken (Reg) Maple Dijon Chicken (Reg) w/ Pita Chips (1 bag) Mediterranean Chicken Flatbread Pita w/ Pita Chips (1 bag) Philly Steak w/ Mozzarella (Reg, no sauce) Rustic Italian (Reg) Thai Beef (Reg) w/ Pita Chips (1/2 bag) Thai Chicken Flatbread Pita w/ Pita Chips (1 bag) Thai Chicken (Reg) w/ Pita Chips (1/2 bag) Tuna (Reg) w/ Hummus Dip (Reg) & Pita Chips (1 bag) Harvey's Great Canadian Burger TM Jack Astor's Bar & Grill 1/2 Chicken Stir Fry 1/2 Pad Thai Chicken 1/2 Pad Thai Shrimp 1/2 Pad Thai Vegetable 1/2 Vegetable Fajitas Grilled Chicken Breasts (plain) w/ Jack's Vegetables (no butter) & Jasmine Rice Grilled Salmon (plain) w/ Jack's Vegetables (no butter) & 1/2 Jasmine Rice Top Sirloin Steak (no butter) w/ Jack's Vegetables (no honey butter) & 1/2 Jasmine Rice Kelsey's 1/2 Balsamic Chicken Rigatoni w/ Pasta Bread (2 pcs) 1/2 Chicken Parmesan w/ Tomato Sauce & Pasta Bread Stick (1) & Steamed Veggies 1/2 Eight Veggie Pesto Fettuccine w/ Pasta Bread Stick (1) & Steamed Veggies 1/2 Grilled Steak Sandwich w/ 1/2 Yukon Gold Mash Potatoes & Steamed Vegetables 1/2 Lemon Pepper Shrimp Rigatoni w/ Pasta Bread (2 pcs) 1/2 Pulled Pork Sandwich w/ Steamed Veggies 1/2 Spicy Chicken Rigatoni w/ Pasta Bread Stick & Steamed Veggies Grilled Salmon w/ Rice & Steamed Vegetables Rvsd 08/24/12 4
Kelsey's cont d Kelsey's Vegetable Burger (no sides) Sizzling Chicken Fajitas w/ Tortillas (2) & 1/2 Rice Smokey Portobello Chicken w/ Vegetables & Mash Top Sirloin Steak (7 oz) w/ Plain Baked Potato Vegetable Burger (no sides) KFC Chicken Bowl (16 oz) Classic Sandwich w/ Corn (Ind) & Mashed Potatoes (Ind, no gravy) Crispy Chicken Original Twister w/ Corn (Ind) OR Mashed Potatoes (Ind, no gravy) Drumstick (2, hot & spicy) w/ Mashed Potatoes (Med) & Gravy (Ind) & Corn (Ind) Drumstick (3, original) w/ Corn (Ind) & Mashed Potato (Med, no gravy) ISP Boneless Fillet (3) w/ Mashed Potatoes (Ind, no gravy) OR Corn (Ind) Keel (1, hot & spicy) w/ Mashed Potatoes (Med) & Gravy (Ind) & Corn (Ind) Keel (1, original) w/ Corn (Ind) & Mashed Potato (Med, no gravy) Original Recipe Sandwich w/ Corn (Ind) & Mashed Potatoes (Ind, no gravy) Rib (1, hot & spicy) w/ Corn (Ind) & Mashed Potato (Ind, no gravy) & Potato Salad (Ind) Rib (1, original) w/ Corn (Ind) & Mashed Potato (Ind, no gravy) & Potato Salad (Ind) Thigh (1, original) w/ Corn (Med) & Mashed Potato (Ind, no gravy) Vegetarian Burger w/ Mashed Potatoes (Ind) & Gravy (Ind) Wings (2, original) w/ Corn (Med) & Mashed Potato (Ind, no gravy) McDonald's Cashew Teriyaki Salad w/ Grilled Chicken & Asian Sesame Dressing & 1% Milk Cheeseburger w/ Salad & Balsamic Vinaigrette & Fruit 'n Yogurt Parfait Chipotle Chicken Caesar Wrap (no sides) Filet-O-Fish w/ Fruit 'n Yogurt Parfait Grilled Cheese w/ Apple Slices & Caramel Dip Grilled Chicken Classic w/ Fruit 'n Yogurt Parfait Hamburger w/ Salad & Balsamic Vinaigrette & Fruit 'n Yogurt Parfait McBistro Southwest Grilled Chicken & 1% Milk McBistro Swiss Mushroom Melt w/ Grilled Chicken & Apple Slices & Caramel Dip Pesto Grilled Chicken McMini w/ Fruit 'n Yogurt Parfait Spicy Thai Chicken Salad w/ Grilled Chicken & Asian Sesame Dressing & Fruit 'n Yogurt Parfait Mr. Sub 12-inch Albacore Tuna Wrap on Whole Wheat Tortilla w/ Salad & LT Italian 12-inch Roast Beef Wrap on Whole Wheat Tortilla w/ Salad & LT Italian Rvsd 08/24/12 5
Olive Garden 1/2 Chicken Marsala w/ Breadsticks (1 1/2) 1/2 Five Cheese Marinara w/ Shrimp & Breadstick (1) 1/2 Mixed Grill (All Chicken) w/ Sides & Pasta e Fagioli Soup & Breadstick (1) 1/2 Mixed Grill with Sides w/ Breadsticks (1 1/2) 1/2 Parmesan Crusted Bistecca w/ Sides + Pasta e Fagioli Soup + 1 Breadstick 1/2 Seafood Portofino w/ Breadstick (1) 1/2 Spaghetti w/ Four Cheese Meat Sauce & Meatballs & Breadstick (1) 1/2 Spaghetti w/ Meatsauce& Breadsticks (1 1/2) Capellini di Mare Grilled Chicken Caprese Panini Seafood Brodetto w/ Breadstick (1) Steak Toscano Opa! Chicken Pita Wrap Meal w/ Caesar Salad Chicken Pita Wrap Meal w/ Greek Salad Chicken Souvlaki w/ Caesar Salad Chicken Souvlaki w/ Greek Salad Shrimp Souvlaki w/ Caesar Salad Shrimp Souvlaki w/ Greek Salad Papa Murphy s BBQ Chicken on DeLITE Crust (Lg, 3 slices) Cheese on Original Crust (Med, 3 slices) Hawaiian on DeLITE Crust (Lg, 3 slices) Perkins Top Sirloin Steak Dinner w/ Plain Baked Potato & Broccoli (no roll) Pita Pit 9-inch BBQ Rib on Wheat w/ Vegetables & BBQ Sauce (no cheese) & Garden Salad (Sm) & LT Italian (Sm) 9-inch Beef (Dbl meat) on Wheat w/ Vegetables & Swiss Cheese & Mustard & Garden Salad (Sm) & LT Italian (Sm) 9-inch Buffalo Chicken Fling w/ Vegetables & Cheddar Cheese & LT Ranch 9-inch Chicken Breast (Dbl meat) on Wheat w/ Vegetables & Swiss Cheese & Mustard & Garden Salad (Sm) & LT Italian (Sm) 9-inch Chicken Crave on Wheat w/ Vegetables & Swiss Cheese & Mustard & Caesar Salad (Sm) & LT Caesar (Sm) Rvsd 08/24/12 6
Pita Pit cont d 9-inch Chicken Souvlaki on Wheat w/ Vegetables& Black Olives & Feta & Tzatziki Sauce 9-inch Club on Wheat w/ Vegetables& Cheddar Cheese & Mustard & Garden Salad (Sm) & LT Italian (Sm) 9-inch Dagwood on Wheat w/ Vegetables & Swiss Cheese & Mustard & Caesar Salad (Sm) & LT Caesar (Sm) 9-inch Ham (Dbl meat) on Wheat w/ Vegetables & Swiss Cheese & Mustard & Garden Salad (Sm) & LT Italian (Sm) 9-inch Philly Steak on Wheat w/ Vegetables, Cheddar Cheese & BBQ Sauce & Garden Salad (Sm) & LT Italian (Sm) 9-inch Turkey (Dbl meat) on Wheat w/ Vegetables & Swiss Cheese & Mustard & Garden Salad (Sm) & LT Italian (Sm) Pizza Hut 1/2 Tuscani Chicken Alfredo Pasta (Reg) 1/2 Tuscani Meaty Marinara Pasta (Reg) 6-inch BBQ Chicken (personal pan) 6-inch Canadian (personal pan) 6-inch Chicken Caesar (personal pan) 6-inch Chicken Lover's (personal pan) 6-inch Greek (personal pan) 6-inch Hawaiian Multigrain (personal pan) w/ Italian House Salad & LF Raspberry 6-inch Triple Crown (personal pan) 6-inch Veggie Lover's (personal pan) 9-inch Cheese (Sm pan, 3 slices) 9-inch Grilled Chicken Arrabiata (Sm pan, 3 slices) 9-inch Grilled Chicken Rustica (Sm pan, 3 slices) Tuscani Mediterranean Vegetable Pasta (Ind) w/ Breadstick (1) Quiznos 5-inch BBQ Smokehouse on Wheat w/ SunChips (1 bag) 5-inch Black Angus on Rosemary Parmesan w/ SunChips (1 bag) 5-inch Classic Club on Wheat w/ SunChips (1 bag) 5-inch Honey Bacon Club on Wheat w/ SunChips (1 bag) 5-inch Six Meat Deli Stack on Wheat w/ SunChips (1 bag) 5-inch Traditional on Wheat w/ SunChips (1 bag) 5-inch Turkey Ranch & Swiss on Wheat w/ SunChips (1 bag) 8-inch Honey Chicken Bourbon Rvsd 08/24/12 7
Red Lobster LighthouseSM Broiled Sole w/ Broccoli & Garden Salad & Balsamic Vinaigrette LighthouseSM Grilled Rainbow Trout w/ Broccoli & Garden Salad & Balsamic Vinaigrette & Signature Biscuit LighthouseSM Grilled Salmon w/ Broccoli & Garden Salad & Balsamic Vinaigrette & Signature Biscuit Red Robin Banzai Burger (no cheese, no mayo, no sides) California Chicken Burger (no cheese, no mayo, no sides) Mediterranean Chicken Burger (no sides) Red's Homemade Chili Chili (bowl) w/ Fruit Salad Simply Grilled Beef Burger (no sides) Teriyaki Chicken Burger w/ Swiss Cheese (no mayo, no sides) The Garden Burger w/ Fruit Salad Turkey Burger w/ Fruit Salad (no mayo, no cheese) Starbucks Butter Chicken Wrap w/ Deluxe Fruit Salad & Latte (tall, NF) Chicken Caesar Wrap Bistro Box & Deluxe Fruit Salad Protein Bistro Box w/ Deluxe Fruit Salad & Latte (grande, NF) Protein Bistro Box w/ Peach & Raspberry Yogurt Parfait Sunflower Turkey Cheddar Wrap w/ Latte (grande, NF) Thai Tuna Warp w/ Latte (tall, NF) Subway 6-inch Chicken Pizziola w/ Cheese & Vegetables (no mayo) & Yogurt Parfait 6-inch Cold Cut Combo w/ Cheese & Vegetables (no mayo) & Yogurt Parfait 6-inch Italian B.M.T. w/ Cheese & Vegetables (no mayo) & Yogurt Parfait 6-inch Meatball Marinara w/cheese & Vegetables (no mayo) 6-inch Pizza Sub w/ Cheese & Vegetables (no mayo) & Yogurt Parfait 6-inch Steak & Cheese w/ Vegetables (no mayo) & Yogurt Parfait Diablo Chicken on Wheat or Flatbread w/ Vegetables & Cheese & Mustard & Yogurt Parfait & Granola Egg Salad on Wheat or Flatbread w/ Vegetables & Yogurt Parfait & Granola Veggie Patty on Wheat or Flatbread w/ Vegetables & Cheese & Mustard & Yogurt Parfait & Granola Rvsd 08/24/12 8
Swiss Chalet 1/4 Chicken (dark, skinless) w/ Mashed Potatoes & Gravy & Greek Salad & LT Italian & Multigrain Roll 1/4 Chicken (white, skinless) w/ Mashed Potatoes & Gravy & Vegetable Medley & Multigrain Roll Chicken on a Kaiser w/ Garden Salad & FF Raspberry Vinaigrette & Corn Classic Hot Chicken Sandwich w/ Vegetable Medley Fish (1) & Mashed Potatoes & Gravy & Vegetable Medley & Multigrain Roll Grilled Chicken Caesar Salad w/ Lemon Garlic & Multigrain Roll Health Check Sweet Heat Salad w/ Chicken & Lime Kiwi & Vegetable Medley & Multigrain Roll (1) Health Check West Coast Salad w/ Chicken (no feta) & FF Tuscan Italian & Multigrain Rolls (2) Spinach Chicken Salad w/ Lemon Garlic & Multigrain Roll Veggie Burger w/ Greek Salad & LT Italian Taco Bell 2 Fresco Bean Burritos 3 Fresco Chicken Soft Tacos 2 Fresco Steak Supreme Burritos 3 Fresco Beef Soft Tacos The Keg 1/2 Grilled Thai Chicken 1/2 Lobster Tail Dinner Sirloin (8 oz) w/ 1/2 Baked Potato (plain) Teriyaki Sirloin (8 oz) 1/2 Baked Potato (plain) Tim Horton's Ham & Swiss w/ Vanilla Yogurt & Berries Toasted Chicken Club w/ Vanilla Yogurt & Berries Tim's Own BLT w/ Vanilla Yogurt & Berries Wendy's Chili (Lg) w/ Salad & LT Classic Ranch & Strawberry Yogurt Homestyle Chicken Breast Sandwich & 1% Milk Jr. Cheeseburger w/ Salad & LT Classic Ranch & Strawberry Yogurt Spicy Chicken BLT Fresh Wrap & Strawberry Yogurt Ultimate Chicken Grill Sandwich w/ Salad & LT Classic Ranch Rvsd 08/24/12 9