Today, I’m following up with last week’s post to provide a list of some of the better options at fast food restaurants. See the chart below for some meal ideas that are about 550 calories or less (The Do’s Column). Also listed are some meals to watch out for that are loaded with fat and calories (The Don’ts Column).
Breakfast Sample Menus
Do’s |
Don’ts |
| Egg McMuffin with a fruit and yogurt parfait and apple juice box
(540 calories and 13gm fat) |
Sausage, Egg and Cheese on a Biscuit with hashbrowns and a large OJ
(900 calories and 40 gm fat) |
| English Muffin with jelly, 2 scrambled eggs and 1% low fat milk
(465 calories and 15.5 gm fat) |
Hotcakes and Sausage with large coffee with cream and sugar
(830 calories and 36 gm fat) |
Lunch and Dinner: Sample Menus
Do’s |
Don’ts |
| Grilled Chicken Sandwich (no mayo), side salad with low fat vinaigrette and a small reduced fat ice cream cone
(505 calories and 13.5gm fat) |
Crispy Chicken Sandwich, large fries, and a small triple thick shake
(1460 calories and 58 gm fat) |
| Mandarin Chicken Salad with 1 pkt almonds and 1 pkt low fat honey mustard (no crispy noodles) and a diet coke.
(410 calories and 16 gm fat) |
Chicken Strip Salad with 1 pkt ranch dressing and a large coke.
(980 calories and 45 gm fat) |
| Baked potato with a small chili and a diet soda
(490 calories, 6 gm fat) |
Baked potato with bacon and cheese and a medium soda
(787 calories, 25 gm fat) |
| Jr. Hamburger with a fresh fruit cup, a side salad with fat free dressing and water
(475 calories, 9 gm fat) |
Quarter Pound (Classic) Cheeseburger with large fries and a large soda
(1,300 calories, 49 gm fat) |
| 6” Turkey, Ham or Roast Beef Sub with veggies/mustard, baked chips and a diet soda.
(430 calories, 7 gm fat) |
6” Tuna Salad Sub, chips and a medium soda
(890 calories, 41 gm fat) |
| Chicken Burrito Supreme “Fresco Style” with Mexican Rice and a diet soda
(560 calories, 27 gm fat) |
Grilled Stuffed Chicken Burrito with nachos and a soda
(1,312 calories, 45 gm fat) |