Fast Food Table of Contents Fast Food Nutrition Tips..2 5 Guys.....3 Arby s....4 A&W....5 Burgers By Bigg s......6 Burger King...... 7 Chipotle.....8 Culvers.... 9 Dairy Queen. 10 Dominos.... 11 Dunkin Dounuts.. 12 Einstein Brothers...13-14 Freddy s....15 Fuzzy s Taco Shop...16-17 Jason s Deli.....18-19 Jefferson s....20 Jimmy John s... 21 Kentucky Fried Chicken.22 Local Burger....23 Long John Silver s...24 McAlister s Deli...25-26 McDonald s......27 Mr. Goodcents.....28 Panera.....29-30 Pepperjax Grill... 31 Pita Pit...32-33 Pizza Hut....34 Pizza Shuttle.35 Planet Sub 36 Quizno s...37 Sandbar Subs...38 Schlotzskys..39-40 Smashburger...... 41-42 Sonic..43 Spangles...44 Steak n Shake 45-46 Subway....47-48 Taco Bell...49 Taco John s...50 Tryyaki.51 Wendy s..52-53 Wheat State Pizza...54 Yellow Sub...55 1
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
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) 480 26 39 23 Veggie Sandwich 440 15 60 16 One serving (half of reg order) 310 15 39 5 3
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 200 6 24 12 Classic Roast Beef Sandwich 350 12 39 23 Jr. Chicken Sandwich 320 15 33 13 Ham & Swiss Melt 300 8 37 18 Roast Cravin Chicken Sandwich 380 12 42 24 Prime-Cut Chicken Tenders-3 piece 350 17 25 25 Chopped Farmhouse Salad- Turkey & Ham 250 14 10 23 Chopped Farmhouse Chicken Salad- Roast 250 13 11 23 Balsamic Vinaigrette Dressing 130 12 5 0 Chopped Side Salad 70 5 4 4 Applesauce 80 0 21 0 Apple Slices with Yogurt 80 0 18 1 4
Better Options: Papa Single Burger Hamburger Grilled Chicken Sandwich Better Sides: Chili Food Calories Fat Carbohydrates Protein Papa Single Burger 470 25 38 23 Hamburger 380 19 33 21 Grilled Chicken Sandwich 400 15 31 35 Chili 190 6 22 12 5
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 510 23 51 28 Hamburger 260 9 31 13 BK Veggie Burger 410 16 44 22 Whopper Jr. without Cheese 340 18 32 14 Tender Grill Chicken Sandwich 470 18 40 55 Tender Grill Chicken Apple, Cranberry Salad 520 26 35 35 Ham, Egg & Cheese Muffin Sandwich 420 23 34 19 Garden Salad 70 3.5 7 4 Fresh Apple Fries 70 0.5 16 0 Harvest Plus Applesauce 50 0 13 0 Fat Free Milk 100 0 14 10 Fat Free Ranch Dressing 60 0 16 0 Light Italian Dressing 120 11.5 6 0 6
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) 290 9 44 7 Flour Tortilla (taco) 90 2.5 13 2 Soft Corn Tortilla 60 0.5 13 1.5 Cilantro-Lime Rice 130 3 23 2 Black Beans 120 1 23 7 Pinto Beans 120 1 22 7 Fajita Vegetables 20 0.5 4 1 Barbacoa 170 7 2 24 Chicken 190 6.5 1 32 Carnitas 190 8 1 27 Steak 190 6.5 2 30 Fresh Tomato Salsa 20 0 4 1 Green Tomatillo Salsa 15 0 3 1 Roasted Chili- Corn Salsa 80 1.5 15 3 Red Tomatillo Salsa 40 1 8 2 Guacamole 150 13 8 2 Romine Lettuce (salad) 10 0 2 1 Romaine Lettuce (tacos) 5 0 1 0 Vinaigrette 260 24.5 12 7
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 346 15 36 19 Side Salad 60 2 6 4 Raspberry Vinaigrette Dressing 45 0 11 0 Flame Roasted Chicken Sandwich 309 8 36 27 Tomato Florentine Soup 112 1 21 4 Beef Pot Roast Sandwich 363 16 33 24 Mashed Potatoes & Gravy 140 2 26 3 Green Beans 130 10 8 2 Garden Fresco Salad 229 10 19 16 Minestrone 100 1 19 4 Bean with Ham 190 3 33 9 Chicken Gumbo 120 6 13 5 Turkey Noodle 175 5 21 11 8
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 320 14 28 14 ¼ lb Grill Burger 500 25 35 25 Iron Grilled Turkey Sandwich 520 25 42 29 Grilled Chicken Wrap 200 13 9 12 Grilled Chicken Sandwich 370 16 32 24 Grilled Chicken Salad 280 11 14 31 Fat Free Italian 15 0 4 0 Fat Free Ranch 35 0 5 1 Fat Free Red French 40 0 10 0 Fat Free Thousand Island 60 0 16 0 9
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 490 19 67 12 Hearty Marinara 50 1.5 8 2 New Pizza Sauce 50 0 10 2 Regular Cheese 260 20 5 16 Chicken 100 3 2 16 Ham 60 3 0 7 Banana Peppers 15 0 2 1 Red Pepper 10 0 2 0 Green Pepper 10 0 2 0 Jalapenos 15 0 3 1 Mushrooms 15 0 2 2 Spinach 10 0 2 1 Black Olives 70 7 1 0 Onion 10 0 3 0 Pineapple 45 0 11 0 Tomato 15 0 4 1 10
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 320 15 34 14 Ham, Egg & Cheese on English Muffin 360 16 34 20 Egg White, Turkey Sausage Flatbread 280 8 32 19 Egg White Veggie Flatbread 280 10 32 16 Egg & Cheese Wake- Up Wrap 180 11 14 8 Egg White, Turkey Sausage Wake-Up 150 5 14 11 Wrap Egg White Veggie Wake- Up Wrap 150 6 14 10 Ham, Egg & Cheese Wake-Up Wrap 200 11 14 11 Southwest Veggie Breakfast Burrito 330 17 30 16 Coffee (Black) 5 0 1 0 Coffee with Skim Milk and/ or Splenda 25 0 5 0 Small Latte Lite 70 0 13 7 Iced Coffee 10 0 2 0 11
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
Food Calories Fat Carbohydrates Protein Plain Bagel Thin 54 1 25 4 Honey Whole Wheat Bagel Thin 54 1.5 27 5 Everything Bagel Thin 54 2 25 4 Cold Smoked Salmon 80 4.5 0 12 Chicken Breast 130 3.5 1 24 Ham 80 2 2 13 Ancho Lime Salsa 20 0.5 3 0 Hummus 70 3 6 4 Deli Mustard 5 0 0 0 Turkey Sausage & Cheddar Egg Sandwich 580 24 59 37 Bacon & Cheese Bagel Thin Panini 400 20 31 26 Turkey Sausage with Salsa Bagel Thin 240 6 30 19 Asparagus Mushroom & Swiss Bagel Thin 290 13 30 18 Fruit Cup 140 0 36 2 Activia Yogurt Parfait 220 4 42 7 Half Bistro Salad with Chicken 470 36 19 20 Chipotle Vinaigrette 290 26 13 0 Raspberry Vinaigrette 410 44 3 3 Half Chicken Chipotle Salad 360 20 27 19 Turkey Bagel Thin 270 6 32 25 Tuna Bagel Thin 320 16 32 22 Turkey Tornado Wrap 270 3.5 33 15 Turkey Chili Bowl 280 8 28 24 13
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 398 118 35 24 Veggie Burger (w/o cheese or sauce) 328 6 43 21 California Style Steakburger 442 25 33 21 Grilled Chicken Breast Sandwich 350 7 28 40 Single Patty Melt 439 21 33 20 Chili Bowl (w/o cheese) 338 13 39 21 14
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
Food Calories Fat Carbohydrates Protein Chips 280 13 38 4 Salsa 60 2 9 3 Refried Beans 110 3.5 14 6 Black Beans 180 1 35 12 Egg and Cheese Breakfast 270 16 16 16 Taco Shrimp Egg & Cheese 320 17 17 25 Breakfast Taco Shredded Chicken Crispy Taco 220 11 22 13 (w/o shredded cheese) Grilled Shrimp Crispy Taco 220 10 25 12 (w/o shredded cheese) Tempura Shrimp Crispy Taco 220 11 25 10 (w/o shredded cheese) Grilled Fish Crispy Taco 220 12 24 12 (w/o shredded cheese) Shredded Chicken Flour Taco 190 8 18 14 (w/o shredded cheese) Grilled Shrimp Flour Taco 190 7 18 13 (w/o shredded cheese) Tempura Shrimp Flour Taco 190 8 18 13 (w/o shredded cheese) Grilled Fish Flour Taco 190 7 18 14 (w/o shredded cheese) Chicken Enchilada 270 17 15 16 Veggie Enchilada 240 15 20 10 Grilled Shrimp Big Salad 310 9.5 25 22 (w/o shredded cheese) Grilled Fish Big Salad 310 9.5 25 29 (w/o shredded cheese) Shredded Chicken Lil Salad 410 21 14 43 Grilled Shrimp Lil Salad 330 16.5 20 29 Grilled Fish Lil Salad 260 14.5 15 21 Salsa Dressing 80 3 12 3 16
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
Food Calories Fat Carbohydrates Protein Club Lite 510 15 58 43 Mediterranean Wrap 320 11 47 14 Savvy Chicken Salad Wrap 350 14 45 16 Spinach Veggie Wrap 350 16 43 13 Turkey Ruben 510 13 53 44 Turkey Wrap 410 18 43 22 Amy s Turkey-O 590 22 68 31 Cantina Wrapini 510 20 54 42 Chicken Panini 670 34 48 41 Grilled Portobella Wrapini 690 49 44 24 Fresh Fruit Cup 89 0 23 1 Steamed Veggies 61 0 13 4 Roasted Red Pepper Hummus 126 6 15 4 Fresh Made Guacamole 170 15 11 2 Fresh Made Salsa 27 0 6 1 Baked Lays 100 2 20 2 Three Bean Salad (1/2 cup) 185 6 19 10 Mixed Fruit and Yogurt (1/2 cup) 68 1 13 3 Cranberry Walnut Mix 143 4 25 3 Low Fat Honey Mustard (4 Tbsp) 151 9 13 2 Low Fat Ranch (4 Tbsp) 160 8 2 1 Balsamic Vinaigrette Dressing (4 Tbsp) 140 14 4 0 Leo s Fat Free Italian Dressing (4 Tbsp) 10 0 2 0 Extra Virgin Olive Oil 454 53 0 0 Organic Balsamic Vinegar 57 0 11 0 18
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
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) 421 10 50 28 8" Turkey Tom (no mayo) 321 1 50 24 8" Big John (no mayo) 340 3 49 26 8" Vegetarian (no mayo) 385 9 52 20 Slim Ham & Cheese 505 10 66 31 Slim Turkey 401 0.5 65 27 Slim Roast Beef 424 2.8 64 29.4 Thinny Chips 130 5 19 2 20
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 80 4.5 1 10 Grilled Chicken- Breast 220 7.5 0 40 Grilled Chicken- Drumstick 90 4 0 13 Grilled Chicken- Thigh 160 10 0 19 Honey BBQ Sandwich 320 3.5 51 28 Grilled Thigh Value Box 460 25 34 23 House Side Salad 15 0 3 1 Fat Free Hidden Valley Ranch 35 0 8 1 Marzettic Light Italian 15 0.5 2 0 Green Beans 20 0 3 1 Mashed Potatoes( without Gravy) 90 3 15 2 Corn on the Cob (3 ) 70 0.5 16 2 Saargento Light Sting Cheese 50 2.5 1 6 21
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
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 150 5 2 24 Grilled Tilapia 110 2.5 1 22 Shrimp Scampi 200 13 3 17 Freshside Grille Salmon Entrée 280 7 27 27 Freshside Grille Shrimp Scampi Entrée 330 15 29 20 Freshside Grille Tilapia Entrée 250 7 27 27 Corn Cobbette without Butter Oil 90 3 14 3 Vegetable Medley 50 2 8 1 Rice 180 2 37 4 23
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
Food Calories Fat Carbohydrates Protein White Chicken Chili 190 8 18 16 Veggie Chili 180 2 31 10 Chicken Noodle 130 4 17 7 Fire Roasted Vegetable 60 0 11 4 Southwest Roasted Corn 130 4 22 4 Grilled Chicken Salad 460 22 22 39 McAlister s Chef Salad 480 25 23 37 Garden Salad 310 18 20 16 Olive Oil & Balsamic Vinaigrette Dressing 170 17 9 0 Roast Beef Melt Sandwich 620 25 48 43 The Memphian Sandwich 530 18 50 37 Turkey Melt Sandwich 560 22 50 37 Chicken Breast (meat only) 130 4 3 21 Roast Beef (meat only) 140 5 0 24 Smoked Turkey (meat only) 101 0 4 16 Harvest Wheat Bread (2 slices) 367 5 69 12 Rye Bread (2 slices) 241 3 46 10 Coleslaw 140 8 17 0 Applesauce 50 0 12 0 Fruit Salad 70 0 16 1 25
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 350 9 42 27 Ranch Snack Wrap (Grilled) 270 12 25 16 Honey Mustard Snack Wrap (Grilled) 250 8 33 14 Hamburger 250 9 31 12 Chipotle BBQ Snack Wrap (Grilled) 250 8 27 16 Premium Southwest Salad with Grilled Chicken 290 8 28 27 Side Salad 20 0 4 1 Snack Size Fruit & Walnut Salad 210 8 31 4 Egg McMuffin 300 12 30 18 Fruit & Maple Oatmeal 290 4.5 57 5 Fruit & Yogurt Parfait 160 2 31 4 Newman s Own Low Fat Balsamic Vinaigrette 40 3 4 0 Low Fat Italian 60 2.5 8 1 26
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 360 7 58 24 Half Foot Oven Roasted Chicken on 350 6 55 28 Wheat Half Foot Turkey on Wheat 350 6 58 23 Half Foot Penny Club on Wheat 350 6 57 26 Half Foot Roast Beef on Wheat 350 6 55 28 Footlong Ham on Wheat 470 9 75 32 Footlong Oven Roasted Chicken on 450 8 71 36 Wheat Footlong Roast Beef on Wheat 450 8 71 36 Ham & Cheese Satisfier 170 5 20 18 Oven Roasted Chicken Breast Satisfier 160 4 18 20 Roast Beef Satisfier 160 4 18 20 Turkey Satisfier 160 4 20 17 Chicken Noodle Soup 120 1 22 6 Baked Lays KC Masterpiece 140 3.5 25 2 Baked Lays Original 130 2 26 2 Baked Lays Sour Cream & Onion 140 3.5 24 2 27
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
Food Calories Fat Carbohydrates Protein Cream of Chicken & Wild Rice Soup 310 17 29 10 Low Fat Garden Vegetable with Pesto Soup 110 3 15 4 Low Fat Chicken Noodle Soup 120 1.5 22 8 Low Fat Vegetarian Black Bean Soup 170 4 29 10 Half Turkey Artichoke Panini 370 13 43 21 Half Asiago Roast Beef 350 14 32 24 Half Bacon Turkey Bravo 400 14 42 26 Full Smoked Turkey Breast 420 3 66 33 Full Tuna Salad 470 16 65 19 Breakfast Power Sandwich 340 14 31 23 Full Asian Sesame Chicken Salad 410 20 31 31 Full Classic Café Salad 170 11 18 2 Half Classic Café Salad 80 5 9 1 Full BBQ Chopped Chicken Salad 500 22 50 31 Full Greek Salad 380 34 14 8 Half Greek Salad 190 17 7 4 Full Thai Chopped Salad 390 15 35 34 Full Strawberry Poppyseed and Chicken Salad 340 13 34 29 Strawberry Granola Parfait 310 11 45 9 Apple 80 0 21 0 Fruit Cup 60 0 15 1 29
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 180 6 0 31 Shrimp 90 1.5 1 17 Black Bean 100 4 13 5 Pinto Beans 100 4 13 5 Salsa 15 0 2 1 Lite Ranch 104 10 2 1 Mushroom Sauce 74 5 5 1.5 30
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
Food Calories Fat Carbohydrates Protein Morning Glory 505 18.5 61 20 Ham n Eggs 510 16.5 58 28 Chicken Classic 545 19 55 34 Hummus 290 8.5 45 11 Dagwood 400 9.5 40 37 Chicken Crave 420 13 40 36 Chicken Breast 290 5 39 22 Turkey 280 2.5 39 25 Prime Rib 400 12.5 40 31 Black Forest Ham 310 5.5 39 25 Tuna 320 3.5 37 37 Hot Sauce 0 0 0 0 Mustard (Yellow) 0 0 0 0 Balsamic Vinaigrette 120 13 3 0 Salsa 10 0 2 0 Sundried Tomato Pesto Vinaigrette 100 11 3 0 Italian (fat free) 15 0 4 0 Swiss 110 8 0 8 Hummus 50 3.5 4 2 Babaganoush 35 2.5 3 1 32
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 180 6 23 8 Fit n Delicious Chicken, Red Onion & Green Pepper 180 4.5 23 11 Chicken, Mushroom & Jalapeno 170 4.5 22 11 Ham, Red Onion & Mushroom 160 4.5 23 8 Ham, Pineapple & Diced Tomato 160 4.5 24 7 33
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
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 561 26 34 37 The Planet Combo 388 15 30 23 The Pesto-Bello 614 31 42 34 Tuna Sandwich 470 15 34 37 Tofu Veggie 541 24 30 34 Turkey Sandwich 343 9 30 26 Roast Beef 33 8 29 32 Tijuana Taxi 468 16 29 36 Ham & Cheese 463 15 34 33 Large Garden Salad 416 36 23 9 Small Garden Salad 208 18 11 5 35
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 350 11 41 20 Ultimate Turkey Club (no mayo or bacon)- regular 540 16 64 28 Turkey Bacon Guacamole (no bacon or ranch dressing)- small 400 15 43 19 Turkey Bacon Guacamole (no bacon or ranch dressing)- regular 580 18 67 31 The Traditional (no ranch)- small 340 11 42 21 The Traditional (no ranch)- regular 540 16 66 32 Mesquite Chicken (without dressing) Small 420 15 44 30 Oven Roasted Turkey (no mayo)- small 320 8 42 20 Oven Roasted Turkey (no mayo)- regular 480 13 63 30 Honey Cured Ham (no mayo)- small 310 8 40 21 Honey Cured Ham (no mayo)- regular 470 12 60 32 Roast Beef (no mayo)- small 320 8 42 21 Roast Beef (no mayo)- regular 480 12 63 32 36
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
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
Food Calories Fat Carbohydrates Protein Chicken Breast Sandwich (small) 338 3 53 33 Chicken Breast Sandwich (medium) 496 5 80 22 Fresh Veggie Sandwich (small) 337 10 48 14 Fresh Veggie Sandwich (medium) 504 14 74 21 Dijon Chicken Sandwich (small) 357 6 50 23 Dijon Chicken Sandwich (medium) 546 9 77 35 Chipotle Chicken Sandwich (small) 378 8 51 22 Chipotle Chicken Sandwich (medium) 538 10 75 31 Home-style Tuna Sandwich (small) 411 14 51 22 Turkey & Guacamole Sandwich (small) 342 6 51 22 Turkey & Guacamole Sandwich (medium) 519 10 77 33 Chicken & Pesto Sandwich (small) 370 7 50 22 Chicken & Pesto Sandwich (medium) 568 13 77 34 Smoked Turkey Breast Sandwich (small) 327 5 51 21 Smoked Turkey Breast Sandwich (medium) 483 7 76 31 352 Garden Salad 40 1 12 0 Home-style Tuna Wrap 479 20 50 21 39
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
Food Calories Fat Carbohydrates Protein Classic Grilled Smash Chicken 430 19 38 29 Spinach & Goat Cheese Grilled 410 14 41 32 Smash Chicken Veggie Frites 110 6 12 2 Honey Mustard Salad with 270 11 13 22 Grilled Chicken Baja Cobb Salad with Grilled 320 15 13 34 Chicken Spinach & Goat Cheese Salad 390 18 27 35 with Grilled Chicken Balsamic Vinaigrette 170 14 11 0 Buffalo Sauce 5 0 1 0 Avocado (4 slices) 25 2.5 1 0 41
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 340 17 34 15 Veggie Burger 450 14 67 15 Grilled Chicken Wrap 390 14 39 28 Grilled Chicken Sandwich 430 20 33 28 Apple Slices 35 0 9 0 Banana 105 0 27 1 Milk 110 2.5 13 8 Breakfast Bagel Sandwich with Ham 560 18 69 33 Breakfast Burrito- Ham, Egg & Cheese 520 25 39 31 42
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 352 7 44 29 Grilled Chicken on Pita 331 7 43 24 Jell-O 15 0 0 1.5 Pasta Salad 252 1.7 52 8 43
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
Food Calories Fat Carbohydrates Protein 2 eggs 150 11 1 10 Yogurt Parfait 210 4 38 7 Orange Juice 140 0 33 2 Single Steak Burger 280 11 30 12 Grilled Chicken Sandwich 400 15 51 25 Turkey Club 420 16 45 24 Guacamole Grilled Chicken 580 31 59 29 Grilled Chicken Salad 270 10 30 26 Apple Pecan Grilled Chicken Salad 330 8 39 21 Small Garden Salad 45 1 8 2 Applesauce 90 0 21 0 Cottage Cheese with Pineapple 150 6 10 14 Chicken Gumbo- Cup 70 1.5 11 3 Chicken Gumbo- Bowl 140 3.5 22 7 Vegetable Soup- Cup 60 1.5 12 2 Vegetable Soup- Bowl 130 3 24 3 Mandarin Oranges 60 0 16 <1 Apples & Carrmel 120 1.5 27 <1 45
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
Food Calories Fat Carbohydrates Protein 9 Grain Wheat Bread (6 ) 210 2 40 8 Flat Bread (6 ) 220 4.5 38 7 Light Mayo 50 5 <1 0 Yellow or Brown Mustard 5 0 <1 0 Olive Oil Blend 45 5 0 0 Fat Free Honey Mustard 30 0 7 0 Fat Free Sweet Onion Sauce 40 0 9 0 Fat Free Italian Dressing 35 0 7 1 Individual Meats for 6 Sandwich Oven Roasted Chicken Breast 90 2.5 4 15 Roast Beef 90 2.5 1 16 Turkey Breast 50 1 2 9 Ham 60 2 2 9 Egg & Cheese Muffin Melt 170 5 21 9 Ham, Egg & Cheese Muffin Melt 190 6 24 14 6 Egg White & Cheese Omelet Sandwich 320 8 44 19 Dannon Light & Fit Yogurt 80 0 16 5 Apple Slices 35 0 9 0 Baked Lays 130 2 23 2 47
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 370 11 56 13 Grilled Chicken Burrito 430 18 48 18 Fresco Bean Burrito 350 8 57 12 Fresco Burrito Supreme- Chicken 350 8 50 18 Fresco Burrito Supreme- Steak 340 8 50 15 Fresco Chicken Soft Taco 150 3.5 18 12 Fresco Crunchy Taco 150 7 13 7 Fresco Grilled Steak Soft Taco 150 4 19 9 Fresco Soft Taco 180 7 20 8 Gordita Baja- Chicken 310 15 28 17 Gordita Baja- Steak 310 15 28 14 Guacamole 35 3 2 0 Reduced Fat Sour Cream 30 2 2 1 48
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 170 10 11 9 Chicken Soft shell Taco 190 6 21 14 Bean Burrito 310 7 52 11 Soft shell Taco 190 8 11 9 Taco Burger 250 9 29 12 Chili (without crackers and cheese) 150 6 16 9 Refried Beans without cheese 260 2.5 45 15 Mild Hot Sauce 10 0 1 0 Hot Sauce 5 0 1 0 Super Hot Sauce 5 0 1 0 Pico de Gallo 10 0 1 0 Salsa 10 0 2 0 Guacamole 70 6 5 5 49
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
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
Food Calories Fat Carbohydrates Protein Jr. Hamburger 250 10 25 15 Ultimate Chicken Grill Sandwich 390 10 43 34 Grilled Chicken Go Wrap 260 10 24 19 Spicy Chicken Go Wrap 340 16 31 17 Apple Pecan Chicken Salad (Half) 170 6 11 18 Apple Pecan Chicken Salad (Full) 350 11 20 35 Baja Salad (Half ) 280 16 18 16 BLT Cobb Salad (Half) 230 13 5 23 BLT Cobb Salad (Full) 460 25 9 46 Spicy Chicken Caesar Salad (Half) 250 13 15 19 Garden Salad (no croutons) 25 0 5 1 Apple Slice 40 0 9 0 Plain Baked Potato 270 0 60 7 Small Chili 210 6 20 17 Large Chili 310 9 30 26 Light Classic Ranch 50 4.5 1 1 Fat Free French 40 0 9 0 Italian Vinaigrette 70 6 4 0 52
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
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