NUTRITIONAL GUIDELINES

Fast Food


1.  Think small. You can always go back and order something else if you’re still hungry.

2. Avoid ordering “combo meals.” They’re convenient, but they’re packed with extra calories because everything is large-sized. Order single items instead. The cost is not much different.

3. Lose half the bun and save half the calories. Take the bottom half off, and cut the top part in half — this makes the beef or chicken patty seem twice as big as well.

4. Go to a fast-food restaurant with a friend — that way it’s easier to share. On your own, you’ll always eat the whole portion.

Yes! You can find meals at these fast food restaurants
with 500 calories or less. Additional fast food selections
will be added each month!


Arby's

Uno Pizzeria & Grill
Baked Stuffed Spinoccoli


360 calories -
Chicken breast with mozzarella, tomatoes, broccoli, spinach, feta cheese, garlic and herbs.

Arby's

Cracker Barrel
Apple Cider BBQ Chicken Breast

330 calories - plus the side dish of your choice
Grilled chicken breast seasoned with smoky southern spice and topped with apple cider BBQ sauce, fresh Gala apple and dried cranberry chutney. Served with fresh steamed broccoli or mixed seasonal vegetables and one side of your choice.

Arby's

Zaxby’sZensation Zalad


499 calories
Grilled chicken breast filet, Asian slaw, lettuce, wonton strips, honey sesame dressing and egg roll.

Arby's

Moe’s Southwest GrillSteak Burrito Bowl


469 calories
Steak, black beans, tomatoes, grilled onion, shredded lettuce, shredded cheese and pico de gallo.

Arby's

Pei Wei -
Orange Peel with Chicken (Small) Wok


490 calories
Chile bean garlic sauce, scallions, snap peas, carrots, orange peels and chicken.

Arby's

Olive Garden -
Pasta e Fagioli  Soup and House Salad

Soup = 180 calories
Salad with Dressing = 140 calories
The soup is made with white and red beans, ground beef, tomatoes and pasta in a savory broth. Salad features lettuce, tomatoes, red onions, black olives, pepperoncini and croutons.

Arby's

Smashburger – Baja Cobb Salad with Grilled Chicken


310 Calories
Fresh greens, cheddar cheese, Applewood bacon, jalapenos, guacamole, tomatoes and onions with spicy chipotle dressing.

Arby's

Pollo Tropical – Lite Chicken Tropichop


340 Calories
Grilled chicken, rice, vegetables and sauce in combinations you choose.

Arby's

Cosi – Spinach Florentine Breakfast Wrap


387 Calories
Eggs, spinach, Swiss, artichoke spread inside a warm wrap.

Arby's

Potbelly Sandwich Shop – Mediterranean Sandwich


473 Calories
Hummus, feta cheese, cucumbers, artichoke hearts, and roasted red peppers with a choice of toppings on toasted regular or multigrain wheat bread.

Arby's

Green Burrito – Soft Taco—Steak


270 Calories
Grilled steak, jack and cheddar cheese, shredded lettuce, fresh salsa, hot sauce and crisp corn tortilla.

Arby's

El Pollo Loco – Chicken Mango Grilled Tostada


470 Calories
Fire-grilled chicken breast, sweet mango salsa, hand-sliced avocado, slow-simmered black beans, crisp lettuce and crumbled cotija, served in a grilled whole wheat tortilla.

Arby's

Jimmy John’s – Turkey Tom


478 Calories
8” submarine with fresh sliced turkey breast, lettuce, tomato and mayonnaise.

Arby's

Whataburger – Apple & Cranberry Grilled Chicken Salad


440 Calories
Romaine lettuce, dried cranberries, crispy apples and shredded cheddar cheese topped with grilled chicken.

Arby's


Panda Express - String Bean Chicken Breast


190 Calories
Marinated chicken breast, fresh-cut string beans and onions cooked in a wok with mild ginger soy sauce.

Arby's


Wingstop -Boneless Strips and Veggie Sticks


342 calories
Breaded all white meat boneless chicken is cooked to your order and topped with sauce and flavoring of your choice. Veggie sticks are carrots or celery.

Arby's


Five Guys Burgers and Fries


440 calories
Veggie Sandwich: Bun, green peppers, grilled onions, grilled mushrooms, tomato and lettuce.

Arby's


Quizno's Honey Bourbon Chicken Grilled Flatbread


290 calories

Chicken with lettuce, tomatoes, onions, honey bourbon mustard and grille sauce. Served on grilled flatbread. 

Arby's


Culver’s ButterBurger The Original Value Basket


460 calories
Single burger and side salad with raspberry vinaigrette.

Arby's


Red Robin Ensenada Chicken Platter


441 calories

Intense Baja-style flavor, two fire-grilled chicken breasts basted with authentic Mexican seasonings, topped with fresh salsa and creamy salsa-ranch. Served with a side salad.

Arby's


Red Lobster Rainbow Trout

If you’re going to cut back on the amount of food you eat at each meal, it only makes sense to serve your food on smaller plates. Choose salad plates instead of dinner plates. You will not feel as deprived eating from a small plate that is full as you would eating from a large plate that is half empty.

Arby's


Zoës Kitchen Lean Turkey Pita Sandwich

330 calories
Oven roasted turkey breast on pita bread and served with marinated slaw.

Arby's


IHOP Vegetable Omelette

330 calories
From the Simple and Fit menu, the omelette features eggs with fresh spinach, mushrooms, onions and Swiss cheese, topped with fresh tomatoes. A small bowl of seasonal mixed fruit is served as a side dish.

Arby's


Blimpie Bluffin with Egg and Cheese

245 calories
Egg and cheese on an English muffin.
Skip the breakfast meat.

Arby's


Grilled Chicken Fillet Sandwich

(hold the mayo)
Fruit Cup
Total: 344 calories

Arby's


Thai Chicken Salad

Red Lentil Mango Stew
Total: 420 calories


Steak salad with cranberries and mandarin oranges and fat-free raspberry vinaigrette
Total: 400 calories

Arby's


Baja Ensalada with Chicken

Low-Fat Honey Mustard Dressing
Low-Fat Strawberry Yogurt (hold the granola)
Total: 420 calories

Arby's


BK Veggie Burger

(without cheese, hold the mayo)
Strawberry-Flavored Applesauce
Total: 430 calories


Veggie burger (without mayo) and fresh apple fries with caramel sauce or Jr. Whopper (no cheese or mayo), side salad and fat-free ranch dressing
Total: 400 calories

Arby's


Chick-fil-A Chargrilled Chicken Sandwich

w/Fruit Cup
Total: 370 calories



Grilled Chicken Salad (no dressing)

Total: 240 calories

Grilled Chicken Sandwich

Total: 340 calories

DQ Homestyle Burger

Total: 290 calories



Asian Salad with Chicken (grilled)

Newman’s Own Low-Fat Balsamic Vinaigrette
Fruit ‘N Yogurt Parfait (snack size; hold the granola)
Total: 470 calories


Hamburger, Garden Salad Shaker and small one-percent milk

Total: 500 Calories



Turkey Breast 6” Sandwich (no mayo)

Veggie Delite Salad
Fat-Free Italian Dressing
Total: 375 calories


6" ham sandwich on a deli roll plus one oatmeal raisin cookie
Total: 400 calories

Turkey breast 6-inch sandwich or Veggie Delite. Salad with fat-free dressing
Total: 400 calories



Mandarin Chicken Salad

Low-Fat Honey Mustard Dressing
Low-Fat Strawberry Yogurt (hold the granola)
Total: 420 calories


Large chili and side salad with light ranch or an ultimate chicken grill sandwich with mustard or ketchup and mandarin orange cup.
Total: 400 calories



Chicken Breast without skin or breading

Total: 140 calories 


Roast Chicken Breast and Corn on the Cob

Total: 500 calories 


Grilled chicken breast, macaroni and cheese and green beans

Total: 400 calories 


3-piece Crispy Strips and Baked Beans

Total: 500 Calories


Not all chicken is created equal…

Be aware that there can be up to a 500 calorie difference in Fast Food Chicken Sandwiches. Before you order, you may want to ask for the nutritional breakdown. Your best bet is to keep the sandwich at or below 300 cals. Always ask for your chicken sandwich:

• Grilled
• Without mayonnaise 
• Without ‘special sauces’
• On whole grain if available 



Applebee's

Asian crunch salad or spicy shrimp diavolo or grilled shrimp and island rice or grilled dijon chicken and portobellos or Asiago peppercorn steak.
Total: 500 calories

Arby's



Domino's Pizza

2 pieces of thin crust pizza with grilled chicken and green peppers, and garden salad with 1 packet light Italian dressing.
Total: 500 calories

Arby's


Ruby Tuesday

Petite sirloin, creamy mashed cauliflower,
small salad
Total: 500 calories

Arby's


Chili's

Guiltless Buffalo Chicken Sandwich with
Baked Beans
Total: 500 calories

Boston Market


Boston Market

Roasted turkey breast, vegetable stuffing, steamed vegetables, fresh fruit cup
Total: 500 calories

Taco Bell



TacoBell

Chicken Gordita Supreme and Mexican Rice
Total: 500 calories

Grilled Chicken Soft Taco and Pintos 'N Cheese
Total: 400 calories



Dunkin' Donuts

Egg White Veggie Flatbread Sandwich with coffee (no cream or sugar)
Total: 500 calories

Starbucks Coffe



Starbucks

Oatmeal topped with pre-portioned brown sugar and nuts or brown sugar and dried fruit. Can add nutmeg and cinnamon to taste. With coffee.
Total: 500 calories

Arby's


Pizza Hut

Two slices of The Edge "The Works" pizza and
a tossed salad
Total: 400 calories


One slice Supreme, Thin 'N Crispy pizza and
a tossed salad
Total: 400 calories

Arby's


Chipotle Mexican Grill

Three steak tacos (three soft taco shells, steak, fajita vegetables, tomato salsa and lettuce)
Total: 500 calories

Vegetarian burrito bowl black beans, fajita vegetables, lettuce, green and red salsa and 1 oz. cheese
Total: 400 calories


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Here are a few tips for a burrito makeover:

• Go naked: Cutting out the tortilla shell (and having
   a naked burrito) will reduce your meal by 340 calories,
   54 grams of carbohydrates, and 9 grams of fat.
• Hold off on the rice: This will cut out 240 calories and
   9 grams of fat.
• Cut the cheese: By simply cutting out all that gooey
   cheese, you will remove over 100 calories and 9 grams
   of fat.
• Go for the Beans: The beans add only 130 calories and
   1 gram of fat while offering a whopping 9 grams of
   protein and 6 grams of fiber

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