Never eat the rolls. If you’re going to eat carbohydrates, save it for a small more healthy dessert like fruit with whipped cream.
Always choose a low-fat protein entrée and ask to replace any starches or grains with lightly cooked extra vegetables.
While waiting for dinner, have a glass of water. Refrain from drinking while eating and immediately after eating. And eat slowly chewing and fully enjoying each bite.
If the low-fat protein you order is significantly greater than the size of your palm, take the excess home.
Determine whether the carbohydrates on your plate are favorable or unfavorable. If you’re eating favorable carbohydrates, have double the volume of carbohydrates compared to the protein portion.
If dining out is not complete without dessert, then don’t eat any carbohydrates during the meal. Order whatever you want for dessert, but eat only half.
Fast Food Suggestions
Arby’s
Breakfast Croissant with ham cheese and egg. Discard top portion of the croissant and eat open-faced
Regular roast beef sandwich with light mayo, garden salad with fat-free Italian dressing. Discard top portion of the bread and eat open-faced
Grilled chicken deluxe on wheat bread. Discard top portion of the bread and eat open-faced
French dip deluxe on wheat bread. Discard top portion of the bread and eat open-faced
Burger King
Croissantwich with eggs and cheese. Discard top portion of the bread and eat open-faced
Chicken or Shrimp Salad with grape tomatoes, baby carrots, red onions and cucumbers
BK broiler without mayo. Remove one-fourth of the bun
Dunkin’ Donuts
Sausage, egg, and cheese croissant sandwich
Ham, egg, and cheese English muffin sandwich. Discard top portion and eat open-faced
Jack in the Box (Ask if salads below can be made with low-fat dressing)
Breakfast Jack and a piece of string cheese (that you brought from home)
Greek salad
Asian chicken salad
Chicken club salad
Southwest chicken salad
Chicken fajita pita, a piece of fruit
Southwest pita, a piece of fruit
Small hamburger with cheese
KFC
Chicken breast sandwich (no skin or breading) with a side order of green beans and side order of Cole slaw
Oven roasted chicken sandwich (no sauce) with a side of Cole slaw. Discard top portion of the bread and eat open-faced
Tender roast sandwich with a side of Cole slaw. Discard top portion of the bread and eat open-faced
Long John Silver’s
1 piece of baked cod, 1 hush puppy, vinegar and hot sauce
10 pieces of battered shrimp, no side orders
1 piece of baked cod, 2 orders of Cole slaw
Ultimate fish sandwich, no sides. Discard top portion of the bread and eat open-faced
McDonald’s
Egg McMuffin or Sausage McMuffin with egg
2 orders of scrambled eggs with cheese, English muffin
1 regular hamburger with double meat, garden salad with low-fat balsamic vinaigrette
Chicken McGrill Sandwich, garden salad with low-fat balsamic vinaigrette Discard top portion of the bread and eat open-faced
Grilled chicken and bacon ranch salad, low-fat balsamic vinaigrette dressing
Grilled chicken California Cobb, low-fat balsamic vinaigrette dressing
Pizza Hut
Large slice of hand-tossed style pizza or a medium slice of pan pizza topped with cheese and any one of the following ingredients: chicken, supreme, ham, and a garden salad with light ranch dressing
2 large slices of hand-tossed style pizza or a medium slice of pan pizza topped with cheese and any one of the following ingredients: chicken, supreme, ham. Remove topping from one slice and place it on the other. Discard remaining crust. Garden salad with light ranch dressing
Quiznos
Sierra smoked turkey (small). Discard top portion of the bread and eat open-faced
Honey bourbon chicken (small) on wheat bread. Discard top portion of the bread and eat open-faced
Turkey light (small) on wheat bread. Discard top portion of the bread and eat open-faced
Bowl of chili, garden salad with light dressing
Subway
Chicken bacon ranch wrap
Turkey breast and bacon melt wrap
Turkey breast and ham wrap
Mediterranean chicken salad
Classic club salad
Grilled chicken and baby spinach salad
Taco Bell
2 soft chicken tacos
Taco salad without the shell, extra order of guacamole
Chicken or steak enchito
2 soft tacos supreme with chicken
Wendy’s (Ask if salads can be made with low-fat dressings)
1 junior cheeseburger, no bun, side order of Mandarin oranges
Homestyle chicken strips salad
Mandarin chicken salad
Chili, small for women and large for men
Junior cheeseburger, spring mix salad
Breakfast Croissant with ham cheese and egg. Discard top portion of the croissant and eat open-faced
Regular roast beef sandwich with light mayo, garden salad with fat-free Italian dressing. Discard top portion of the bread and eat open-faced
Grilled chicken deluxe on wheat bread. Discard top portion of the bread and eat open-faced
French dip deluxe on wheat bread. Discard top portion of the bread and eat open-faced
Burger King
Croissantwich with eggs and cheese. Discard top portion of the bread and eat open-faced
Chicken or Shrimp Salad with grape tomatoes, baby carrots, red onions and cucumbers
BK broiler without mayo. Remove one-fourth of the bun
Dunkin’ Donuts
Sausage, egg, and cheese croissant sandwich
Ham, egg, and cheese English muffin sandwich. Discard top portion and eat open-faced
Jack in the Box (Ask if salads below can be made with low-fat dressing)
Breakfast Jack and a piece of string cheese (that you brought from home)
Greek salad
Asian chicken salad
Chicken club salad
Southwest chicken salad
Chicken fajita pita, a piece of fruit
Southwest pita, a piece of fruit
Small hamburger with cheese
KFC
Chicken breast sandwich (no skin or breading) with a side order of green beans and side order of Cole slaw
Oven roasted chicken sandwich (no sauce) with a side of Cole slaw. Discard top portion of the bread and eat open-faced
Tender roast sandwich with a side of Cole slaw. Discard top portion of the bread and eat open-faced
Long John Silver’s
1 piece of baked cod, 1 hush puppy, vinegar and hot sauce
10 pieces of battered shrimp, no side orders
1 piece of baked cod, 2 orders of Cole slaw
Ultimate fish sandwich, no sides. Discard top portion of the bread and eat open-faced
McDonald’s
Egg McMuffin or Sausage McMuffin with egg
2 orders of scrambled eggs with cheese, English muffin
1 regular hamburger with double meat, garden salad with low-fat balsamic vinaigrette
Chicken McGrill Sandwich, garden salad with low-fat balsamic vinaigrette Discard top portion of the bread and eat open-faced
Grilled chicken and bacon ranch salad, low-fat balsamic vinaigrette dressing
Grilled chicken California Cobb, low-fat balsamic vinaigrette dressing
Pizza Hut
Large slice of hand-tossed style pizza or a medium slice of pan pizza topped with cheese and any one of the following ingredients: chicken, supreme, ham, and a garden salad with light ranch dressing
2 large slices of hand-tossed style pizza or a medium slice of pan pizza topped with cheese and any one of the following ingredients: chicken, supreme, ham. Remove topping from one slice and place it on the other. Discard remaining crust. Garden salad with light ranch dressing
Quiznos
Sierra smoked turkey (small). Discard top portion of the bread and eat open-faced
Honey bourbon chicken (small) on wheat bread. Discard top portion of the bread and eat open-faced
Turkey light (small) on wheat bread. Discard top portion of the bread and eat open-faced
Bowl of chili, garden salad with light dressing
Subway
Chicken bacon ranch wrap
Turkey breast and bacon melt wrap
Turkey breast and ham wrap
Mediterranean chicken salad
Classic club salad
Grilled chicken and baby spinach salad
Taco Bell
2 soft chicken tacos
Taco salad without the shell, extra order of guacamole
Chicken or steak enchito
2 soft tacos supreme with chicken
Wendy’s (Ask if salads can be made with low-fat dressings)
1 junior cheeseburger, no bun, side order of Mandarin oranges
Homestyle chicken strips salad
Mandarin chicken salad
Chili, small for women and large for men
Junior cheeseburger, spring mix salad
Enjoy your meals out without guilt and without those ugly empty calories!
Grace and Peace,
Ed
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