Applebee’s

Title Calories Fat Sodium Carbohydrates Protein
Weight Watchers Grilled Jalapeno-Lime Shrimp30062950434
Asiago Peppercorn Steak380141520255
Roasted Garlic Sirloin450181910335
Weight Watchers Cabernet Mushroom Sirloin460151980398
Sizzling Asian Shrimp & Broccoli47093180848

This nutritional information obtained from: Applebee’s

Applebee’s has a special menu for meals under 550 calories, however, WATCH THE SODIUM AND CARBS


Arby’s

Title Calories Fat Sodium Carbohydrates Protein
Chopped Farmhouse Salad- Roasted Chicken25014670113
3 Chicken Tenders35017970252
Jr. Roast Beef2106520251
Jr. Ham & Cheddar Melt2106900261
Jr. Chicken Sandwich32015680332

This nutritional information obtained from: Arby’s


Au Bon Pain

Title Calories Fat Sodium Carbohydrates Protein
Egg Whites and Cheddar Sandwich2309510226
Grilled Chicken on Ciabatta450121820473
Tuna Garden Salad27013530195
Thai Peanut Chicken Salad2005300184
12 Veggies Soup 12 oz.18061290254

Salads DO NOT INCLUDE DRESSING. Get the dressing on the side to save calories.

This nutritional information obtained from: Au Bon Pain


Baja Fresh

Title Calories Fat Sodium Carbohydrates Protein
Original Baja Shrimp Taco2005280282
Original Baja Chicken Taco2105230182
Baja Ensalada Shrimp23061110186
Americano Soft Taco Grilled Wahoo27010490172
Baja Ensalada Chicken31071210187

This nutritional information obtained from: BajaFresh


Boston Market

Title Calories Fat Sodium Carbohydrates Protein
1/4 Rotisserie Chicken NO skin2203700049
5 oz. Roasted Turkey Breast1803620038
Half Roasted Turkey & Swiss Carver w/ Steamed Veggies5102610104027
Beef Brisket w/ Steamed Veggies31018730830
3-Piece Dark Rotis. Chicken no skin w/ New Potatoes and Steamed Veggies460198702945

Boston Market offers a menu of dishes under 550 calories on their website, this is a selection of those dishes. You can see the nutritional value for each part of the above entrees online and interchange them according to your needs.

This nutritional information obtained from: Boston Market


Burger King

Title Calories Fat Sodium Carbohydrates Protein
Original Oatmeal1404100233
Ham Egg and Cheese Muffin Sandwich250910902318
4 Piece Chicken Nugget19011310101
Hamburger2408460311
Whopper Jr. Sandwich without Mayo2609450321
Ranch Grilled Chicken Wrap330161010221
TenderGrill Chicken Sandwich without Mayo36061230392

This nutritional information obtained from: Burger King


California Pizza Kitchen

Title Calories Fat Sodium Carbohydrates Protein
Artichoke & Broccoli Soup (Cup)101617135
Sedona Tortilla Soup (Cup)273695274
Roasted Vegetable Salad w/ Grilled Shrim (Half Salad)394620258
Original Chopped Salad w/ Garbonzos (Half Salad), includes dressing4941002134
Four Seasons Thin Crust Pizza (Half)4971278534
Pesto Chicken, Thin Crust Pizza (Half)5181188554
Margherita Thin Crust Pizza (Half)519500493

Entrees at California Pizza Kitchen are high in calories, when choosing one go for the half portions or sharing a pizza. Also substituting the pizza crust for thin crust reduces calories. For the salads ask for the dressing on the side or a fat free dressing.

This nutritional information obtained from: California Pizza Kitchen


Chili’s

Title Calories Fat Sodium Carbohydrates Protein
Classic Sirloin25071580104
Grilled Chicken Salad430221060215
Grilled Salmon w/ Garlic and Herbs480171590375
Margarita Grilled Chicken550141870628
Grilled Chicken Sandwich w/ Broccoli620131740788

This nutritional information obtained from: Chili’s


Chipotle

Title Calories Fat Sodium Carbohydrates Protein
Chicken Salad w/ Fajita Veg and Salsa23577751035
3 Crispy Tacos w/ Barbacoa, Lettuce and Salsa370137703328

These are just two good combinations you can make at Chipotle. A full nutrition menu is offered online and in stores.

This nutritional information obtained from: Chipotle


Denny’s

Title Calories Fat Sodium Carbohydrates Protein
Fit & Fare Veggie Skillet 33091450449
Cranberry Apple Chicken Salad37012610323
Fit Slam39012850465
Fit Fare Omelet39018870254
Chicken Avocado Sandwich520162040486

When choosing a meal at Denny’s look at EACH COLUMN CAREFULLY. These are the top five choices based only on the calories.

This nutritional information obtained from: Denny’s


Don Pablo’s

Title Calories Fat Sodium Carbohydrates Protein
Crispy Chicken Taco21110583162
Crispy Beef Taco26013406163
Grilled Shrimp Fajitas423381209224
Mama's Skinny Enchiladas465221710303
Grilled Chicken & Shrimp470262362392
Red River Salad NO Dressing479211842518
Black Beans992446165

This nutritional information obtained from: Don Pablo’s


Dunkin Donuts

Title Calories Fat Sodium Carbohydrates Protein
Ham, Egg & Cheese Wake-Up Wrap17085601410
Sugar Cocoa Donut20011240232
Plain Oatmeal w/ Dried Fruit2704140546
Chocolate Frosted Donut27015340311
Wheat Bagel No Cream Cheese2801500564
Egg & Cheese on English Muffin32015820341

This is just a small selection of choices within the 150 – 320 calorie range at Dunkin Donuts

This nutritional information obtained from: Dunkin Donuts


Firehouse Subs

Title Calories Fat Sodium Carbohydrates Protein
Turkey Medium- NO MAYO OR CHEESE37041470563
Chicken Medium- NO MAYO OR CHEESE38071370533
Engineer Medium- NO MAYO OR CHEESE38051720583
Engine Company Medium- NO MAYO OR CHEESE39051450554
Pastrami Medium- NO MAYO OR CHEESE390717305425

Be Aware if Sodium when choosing a sandwich. Nutrition includes everything except mayo and cheese.

This nutritional information obtained from: Firehouse Subs


Five Guy’s

Title Calories Fat Sodium Carbohydrates Protein
Veggie Sandwich440151040602
Grilled Cheese47026715413
Little Hamburger48026380392
Hot Dog545351130402
Little Cheeseburger55032690402
Little Bacon Cheeseburger56033640392

This nutritional information obtained from: Five Guys


Hardee’s

Title Calories Fat Sodium Carbohydrates Protein
Grits1105490161
1 Biscuit26013750371
Country Ham Biscuit300181590381
3 Pancakes3005830552
3 Piece Chicken Tenders26013770132
Regular Roast Beef Sandwich30014850282
Small Hamburger31015480311
Low Carb Charbroiled Chicken Club340211200141
Small Cheeseburger35019710321

This nutritional information obtained from: Hardee’s


IHOP

Title Calories Fat Sodium Carbohydrates Protein
Simple & Fit Oatmeal290525587
Simple & Fit Two Egg Breakfast35087104825
Plain Belgian Waffle36015520478
Simple & Fit Two X Two X Two4001214504825
Simple & Fit Turkey Bacon Omelet w/ Fresh Fruit420207202538
Original Buttermilk Pancakes (3)4901816106913

This nutritional information obtained from: IHOP


Jimmy Johns

Title Calories Fat Sodium Carbohydrates Protein
Pepe on a Lettuce Wrap WITHOUT Mayo1801066552
Big John on a Lettuce Wrap WITHOUT Mayo98341732
Turkey Tom on a Lettuce Wrap WITHOUT Mayo80149752
Beach Club on Lettuce Wrap WITHOUT Mayo2001076093
Slim 4 Turkey Breast (On Slim bread)40111075650

At Jimmy John’s If you order any sandwich on a lettuce wrap and WITHOUT mayo you are able to reduce the calories by approximately 400 calories if not more!

This nutritional information obtained from: Jimmy Johns


Krispy Kreme

Title Calories Fat Sodium Carbohydrates Protein
Traditional Cake Doughnut22013320250
Glazed Yeast Doughnut2001295220
Cinnamon Yeast Twist230985331
Vanilla Iced Cake w/ Sprinkles28013320390
Blueberry Doughnut30015200371

These are just a few options at KrispyKreme in the 200 to 300 calorie range.

This nutritional information obtained from: KrispyKreme


LongHorn Steakhouse

Title Calories Fat Sodium Carbohydrates Protein
Redrock Grilled Shrimp130216902
LongHorn Salmon 7 oz.290133003
Renegade Top Sirloin 6 oz.380235200
Sierra Chicken4101212402
Citrus Grilled Chicken4151389022
Fresh Seasonal Vegetables9043509

This nutritional information obtained from: LongHorn


Macaroni Grill

Title Calories Fat Sodium Carbohydrates Protein
Sausage and Kale Soup17081210145
Roasted Mushroom Soup220101160181
Warm Spinach Salad (Includes Dressing)340251210176
Grilled Shrimp Spiedini38091830419
Grilled Chicken Spiedini410119903810
Caesar (Includes Dressing)42039740114

This nutritional information obtained from: Romano’s Macaroni Grill