Restaurants

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Fruit & Yogurt Parfait	150	2	70	30	1
Fruit & Maple Oatmeal	290	5	160	57	5
Egg McMuffin	300	12	820	30	2
Sausage Burrito	300	16	830	26	1
Caesar Salad with Grilled Chicken	190	5	580	10	4
4 Piece Chicken Nugget	190	12	360	12	1
Hamburger	250	9	490	31	1
Honey Mustard Snack Wrap Grilled	250	8	650	27	1

This is just a variety of lower calorie choices at McDonald’s.

This nutritional information obtained from: McDonald’s

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Minestrone Soup	100	1	1020	18	4
Pasta e Fagioli	130	4	680	17	9
Garden Salad (One Serving WITHOUT dressing)	130	4	530	19	4
Garden Salad (One Serving WITH Dressing)	290	20	1530	23	5
Venetian Apricot Chicken	400	7	1290	34	51
Linguine alla Marinara	430	6	900	76	18
Seafood Brodetto	480	16	2250	35	47
Herb- Grilled Salmon	510	26	760	5	64
Mini Strawberry & White Chocolate Cream Cake	210	11	70	27	1
Mini Limoncello Mousse with Vanilla Cookie Crust	230	13	70	28	2

Please pay attention to the sodium content for the Entrees at the Olive Garden

This nutritional information obtained from: Olive Garden

Title	Calories	Fat	Sodium	Carbohydrates	Protein
6 oz. Sirloin w/ Broccoli	362	21	447	8	39
Simply Grilled Tilapia W/ Steamed Veggies	323	8	2005	13	7
Grilled Chicken Sandwich w/ Broccoli No Butter	441	12	793	43	6
Simply Grilled Mahi w/ Rice Garnish and Steamed Veggies	472	12	1042	37	8
Chicken on the Barbie w/ Seasonal Veggies	401	7	1045	21	7

This is a variety of entrees from the Under 500 Calorie Menu.

This nutritional information obtained from: Outback

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Moo Goo Gai Pan w/ Brown Rice (Nutrition for 1 serving, each dish is 2 servings)	380	13	1000	43	21
Buddha's Feast Steamed (Nutrition for 1 serving	210	2	575	39	10
Buddha's Feast Stir-fried (Nutrition for 1 serving	290	6	1050	48	11
Ginger Chicken w/ Broccoli Nutrition for 1 serving	273	11	1457	18	28

This nutritional information obtained from: P.F Chang’s

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Plain Bagel	290	2	460	59	2
Everything Bagel	300	3	640	59	2
Breakfast Power Sandwich on Whole Grain Miche	340	15	820	31	4
Classic Salad (WHOLE)	170	11	280	18	4
Greek (WHOLE)	370	34	1690	14	5
Half Smoked Turkey Breast on Country	210	2	820	33	2
Half Tuna Salad on Honey Wheat	250	8	580	31	3
1 cup Low Fat Chicken Noodle Soup	80	1	960	15	2
Half Strawberry Poppyseed & Chicken Salad	170	6	160	17	3

Panera offers a wide selection of items that are under 250 calories in the YOU PICK TWO menu, with the right choices you can create a meal under 400 calories. Choose the apple for a side item to reduce calories as well.

This nutritional information obtained from: Panera

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Thai Wonton Soup (6 oz.)	110	6	1030	5	1
Asian Chopped Chicken Salad (No Dressing)	190	6	210	13	2
Shrimp and Ginger Broccoli (One Serving)	190	6	2000	20	2
Honey Seared Shrimp	250	6	440	36	0
Mongolian Chicken	260	8	1820	23	1
Sesame Shrimp	260	12	1520	29	4

There are a lot of low calorie options at Pei Wei, these are just a small sampling. When choosing a dish note that most do NOT include rice and some are cooked in Vegetable stock. (All dishes are based on ONE SERVING and do NOT include rice.)

This nutritional information obtained from: Pei Wei

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Veggie Lover's Thin Crust (1 Slice of Medium Pizza)	180	6	530	23	1
Ham & Pineapple Thin Crust (1 Slice of Medium Pizza)	180	6	540	23	1
Cheese Only Thin Crust (1 Slice of Medium Pizza)	190	8	550	22	1
Pepperoni Thin Crust (1 Slice of Medium Pizza)	200	9	610	21	1
Spicy Sicilian Thin Crust ( 1 Slice of Medium Pizza)	220	10	750	22	1

There are many good options for a single slice of medium pizza, calories range between 180 and 250 for MOST choices.

This nutritional information obtained from: Pizza Hut

Title	Calories	Fat	Sodium	Carbohydrates	Protein
TKY Skinny	294	7	1009	35	3
Mushroom Melt Skinny	323	12	601	34	4
Hammie Skinny	332	11	1238	33	3
Little Tuna Skinny	376	15	693	34	3
A Wreck Salad	394	25	1534	12	4

This nutritional information obtained from: Potbelly

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Mango Chicken Taco Salad with Lettuce (No Tortilla Bowl)	310	11	780	15	27
1 Pulled Pork Taco with Flour Tortilla, Salsa, Lettuce and Cheese	200	8	505	20	12

At Qdoba the customer creates their own dish so the nutritional value depends on what you like, the website has a great nutritional calculator to help you make the best choice!

This nutritional information obtained from: Qdoba

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Pulled Chicken Sandwich Regular	298	5	516	37	1
Pulled Pork Platter	326	21	247	7	0
Carolina Chopped Pork Sandwich	358	14	561	34	1
Grilled Chicken Sandwich	358	6	879	40	2
Beef Brisket Regular	390	15	1198	37	1
Collard Greens	52	2	459	7	3
Corn on the Cob	77	1	14	17	2

This nutritional information obtained from: Red Hot & Blue

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Chilled Jumbo Shrimp Cocktail	120	1	580	9	19
Popcorn Shrimp	180	9	670	16
Tilapia w. Roasted Veggies	680	30	1990	63	39
Oven Broiled Fish	290	4	760	3	60
Live Maine Lobster (1 1/4 lb. Steamed)	540	15	1350	41	60
Salmon New Orleasns	560	3	1730	26	16
Fresh Broccoli	45	1	200	6
Fresh Asparagus	60	3	270	5
Garden Salad	90	3	105	13
Cheddar Bay Biscuits	150	8	350	16
Balsamic Vinaigrette	80	6	190	4

Note that Red Lobster does not give nutritional information for the given categories

This nutritional information obtained from: Red Lobster

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Spaghetti Squash Marinara	260	11	1367	32	8
Creole Catch	335	15	590	9	3
Barbeque Grilled Chicken	345	9	890	12	4
Jumbo Lump Crab Cake	355	26	925	15	2
Petite Sirloin	376	23	981	14	3
Fresh Grilled Zucchini	41	2	321	4	1
Fresh Grilled Green Beans	45	2	145	5	2
Fresh Steamed Broccoli	53	2	82	7	3

This nutritional information obtained from: Ruby Tuesday’s

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Tazo Shaken Passion Tea (Unsweetened) (Tall)	0	0	0	0	0
Brewed Tazo Tea (Tall)	0	0	0	0	0
Brewed Coffee (Tall)	5	0	10	0	0
Iced Brewed Coffee (with Classic Syrup) (Tall)	60	0	0	15	0
Skinny Vanilla Latte (Tall)	90	0	125	14	0
Caramel Frappuccino Light Blended Coffee (Tall)	100	0	140	24	0
Coffee Frappuccino Blended Coffee (Tall)	160	0	160	36	0

* The toppings you choose also count: Brown Sugar (+50 cal), Dried Fruit (+100 cal), Nut Medley (+100 cal)

This nutritional information obtained from: Starbucks

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Veggie Delight on 6" 9 Grain Bread,230	3	1	0	310	0
Ham on 6 " 9 Grain Bread,290	5	1	20	830	0
Turkey Breast & Ham on 6" 9 Grain Bread,280	4	1	20	820	0
Oven Roasted Chicken on 6" 9 Grain Bread,320	5	2	40	640	0
Sweet Onion Chicken Teriyaki on 6" 9 Grain Bread,380	5	1	50	900	0

Also remember that Subway will make any sandwich as a salad.

This nutritional information obtained from: Subway

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Fresco Crunchy Taco	140	8	290	13	3
Fresco Soft Taco	170	7	500	20	3
Soft Taco Supreme Beef	230	11	530	22	3
Chicken Chalupa Supreme	340	18	530	29	3
Bean Burrito	370	11	960	56	9

This is just a small selection of low calorie options at Taco Bell

This nutritional information obtained from: Taco Bell

Title	Calories	Fat	Sodium	Carbohydrates	Protein
1/2 California Club Sandwich	430	26	1340	27	3
Petite Sirloin	370	24	1450	2	0
Flat Iron	380	27	1950	2	0
Grilled Salmon w/ Langostino Lobster	520	32	1480	6	1
Balsamic Glazed Chicken Caesar	500	28	1870	25	5
Broccoli	50	1	370	10	5
Tomato Mozzarella Salad	90	6	135	5	1

All entrées above do NOT include the breadstick

This nutritional information obtained from: Uno’s

Title	Calories	Fat	Sodium	Carbohydrates	Protein
House Salad with Chicken	310	12	870	23	4
Citrus Avocado Salad	320	14	250	45	12
Grilled Chicken Sandwich	410	12	1380	34	2
Herb Rubbed Breast of Chicken	490	37	1360	6	1
Lemon Basil Salmon	490	34	740	0	0

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Thin Crust Cheese Pizza 1 Slice	210	8	390	23	1
Chicken Caesar	220	5	120	4	2
Garden della Casa	190	10	580	16	5
Mediterranean	270	18	1060	20	6
Spring Veggie Pizza (1 Slice)	280	6	600	41	3
Fat Free Italian	20	0	700	5	0

This nutritional information obtained from: Vocelli’s

Title	Calories	Fat	Sodium	Carbohydrates	Protein
Small Chili	210	6	880	21	17
5 Piece Chicken Nuggets	220	14	460	13	10
BLT Cobb HALF Salad	230	13	710	6	24
JR. Hamburger	250	10	620	25	15
Grilled Chicken Go Wrap	260	10	630	25	19
Apple Pecan Chicken Salad (FULL)	350	11	950	30	35
Vanilla Frosty SMALL	280	7	135	47	7
Roasted Pecans	110	9	60	5	1
Fat Free French	40	0	95	9	0
Light Classic Ranch	50	5	150	2	1
Pomegranate Vinaigrette Dressing	60	3	160	8	0

This nutritional information obtained from: Wendy’s