Baja Fresh
Boston Market
Burger King
Chick-fil-A
Chopt
Cosi
El Pollo Loco
Hardee's
Jack in the Box
Kentucky Fried Chicken
La Madeleine
Maggiano's Little Italy
McDonald's
Noodles & Company
Olive Garden
Panda Express
Panera Bread
Popeyes
Ruby Tuesday
SouperSalad
Souplantation
Subway
Sweetgreen
Taco Bell
Wendy's
I have created this list of selected items for you to use when you must eat out. The items listed fall generally under 400 calories or so and under 15 grams of fat, so if you are going to be stuck eating at such restaurants, this is a fairly good guideline. I've also included a printable version so that you can print it out and take it with you for reference.
Item | Calories | Fat (g) | Trans Fat (g) | Sodium (mg) | Fiber (g) |
Hot Panini | |||||
Half Tomato & Mozzarella on Ciabatta | 380 | 15 | 0 | 650 | 3 |
Signature Sandwiches | |||||
Half Asiago Roast Beef on Asiago Cheese | 350 | 13 | 0 | 630 | 1 |
Cafe Sandwiches | |||||
Half Salmon Club Croissant | 380 | 26 | 0 | 580 | 1 |
Half Napa Almond Chicken Salad on Sesame Semolina | 340 | 13 | 0 | 660 | 2 |
Half Tuna Salad on Honey Wheat | 380 | 23 | 0 | 570 | 3 |
Salad Dressings | |||||
Full Light Buttermilk Ranch (1.5 oz.) | 80 | 4 | 0 | 350 | 1 |
Full Reduced-Sugar Asian Sesame Vinaigrette (1.5 oz.) | 90 | 8 | 0 | 390 | 0 |
Half Reduced Fat Balsamic Vinaigrette (0.75 oz.) | 60 | 5 | 0 | 120 | 0 |
Half BBQ Ranch Dressing (0.75 oz.) | 70 | 6 | 0 | 180 | 0 |
Half Caesar Dressing (0.75 oz.) | 80 | 8 | 0 | 95 | 0 |
Half Light Buttermilk Ranch (0.75 oz.) | 40 | 2 | 0 | 170 | 0 |
Half Reduced-Sugar Asian Sesame Vinaigrette (0.75 oz.) | 45 | 4 | 0 | 190 | 0 |
Half White Balsamic Apple Vinaigrette (0.75 oz.) | 80 | 6 | 0 | 160 | 0 |
Tangerine Honey Vinaigrette (1.5 oz.) | 100 | 7 | 0 | 45 | 0 |
Half Tangerine Honey Vinaigrette (0.75 oz.) | 50 | 3.5 | 0 | 20 | 0 |
Panera Kids | |||||
Panera Kids Organic Yogurt (blueberry, strawberry) | 70 | 1 | 0 | 40 | 0 |
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