Title Calories Fat Sodium Carbohydrates Protein
Fruit & Yogurt Parfait150270301
Fruit & Maple Oatmeal2905160575
Egg McMuffin30012820302
Sausage Burrito30016830261
Caesar Salad with Grilled Chicken1905580104
4 Piece Chicken Nugget19012360121
Honey Mustard Snack Wrap Grilled2508650271

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

This nutritional information obtained from: McDonald’s

Olive Garden

Title Calories Fat Sodium Carbohydrates Protein
Minestrone Soup10011020184
Pasta e Fagioli1304680179
Garden Salad (One Serving WITHOUT dressing)1304530194
Garden Salad (One Serving WITH Dressing)290201530235
Venetian Apricot Chicken400712903451
Linguine alla Marinara43069007618
Seafood Brodetto4801622503547
Herb- Grilled Salmon51026760564
Mini Strawberry & White Chocolate Cream Cake2101170271
Mini Limoncello Mousse with Vanilla Cookie Crust2301370282

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/ Broccoli36221447839
Simply Grilled Tilapia W/ Steamed Veggies32382005137
Grilled Chicken Sandwich w/ Broccoli No Butter44112793436
Simply Grilled Mahi w/ Rice Garnish and Steamed Veggies472121042378
Chicken on the Barbie w/ Seasonal Veggies40171045217

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

This nutritional information obtained from: Outback

P.F. Chang’s

Title Calories Fat Sodium Carbohydrates Protein
Moo Goo Gai Pan w/ Brown Rice (Nutrition for 1 serving, each dish is 2 servings)3801310004321
Buddha's Feast Steamed (Nutrition for 1 serving21025753910
Buddha's Feast Stir-fried (Nutrition for 1 serving290610504811
Ginger Chicken w/ Broccoli Nutrition for 1 serving2731114571828

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


Title Calories Fat Sodium Carbohydrates Protein
Plain Bagel2902460592
Everything Bagel3003640592
Breakfast Power Sandwich on Whole Grain Miche34015820314
Classic Salad (WHOLE)17011280184
Greek (WHOLE)370341690145
Half Smoked Turkey Breast on Country2102820332
Half Tuna Salad on Honey Wheat2508580313
1 cup Low Fat Chicken Noodle Soup 801960152
Half Strawberry Poppyseed & Chicken Salad1706160173

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

Pei Wei

Title Calories Fat Sodium Carbohydrates Protein
Thai Wonton Soup (6 oz.)1106103051
Asian Chopped Chicken Salad (No Dressing)1906210132
Shrimp and Ginger Broccoli (One Serving)19062000202
Honey Seared Shrimp2506440360
Mongolian Chicken26081820231
Sesame Shrimp260121520294

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

Pizza Hut

Title Calories Fat Sodium Carbohydrates Protein
Veggie Lover's Thin Crust (1 Slice of Medium Pizza)1806530231
Ham & Pineapple Thin Crust (1 Slice of Medium Pizza)1806540231
Cheese Only Thin Crust (1 Slice of Medium Pizza)1908550221
Pepperoni Thin Crust (1 Slice of Medium Pizza)2009610211
Spicy Sicilian Thin Crust ( 1 Slice of Medium Pizza)22010750221

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 Skinny29471009353
Mushroom Melt Skinny32312601344
Hammie Skinny332111238333
Little Tuna Skinny37615693343
A Wreck Salad394251534124

This nutritional information obtained from: Potbelly


Title Calories Fat Sodium Carbohydrates Protein
Mango Chicken Taco Salad with Lettuce (No Tortilla Bowl)310117801527
1 Pulled Pork Taco with Flour Tortilla, Salsa, Lettuce and Cheese20085052012

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

Red Hot & Blue

Title Calories Fat Sodium Carbohydrates Protein
Pulled Chicken Sandwich Regular2985516371
Pulled Pork Platter3262124770
Carolina Chopped Pork Sandwich35814561341
Grilled Chicken Sandwich3586879402
Beef Brisket Regular390151198371
Collard Greens52245973
Corn on the Cob77114172

This nutritional information obtained from: Red Hot & Blue

Red Lobster

Title Calories Fat Sodium Carbohydrates Protein
Chilled Jumbo Shrimp Cocktail1201580919
Popcorn Shrimp180967016
Tilapia w. Roasted Veggies6803019906339
Oven Broiled Fish2904760360
Live Maine Lobster (1 1/4 lb. Steamed)5401513504160
Salmon New Orleasns560317302616
Fresh Broccoli4512006
Fresh Asparagus6032705
Garden Salad90310513
Cheddar Bay Biscuits150835016
Balsamic Vinaigrette8061904

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

This nutritional information obtained from: Red Lobster

Ruby Tuesday’s

Title Calories Fat Sodium Carbohydrates Protein
Spaghetti Squash Marinara260111367328
Creole Catch3351559093
Barbeque Grilled Chicken3459890124
Jumbo Lump Crab Cake35526925152
Petite Sirloin37623981143
Fresh Grilled Zucchini41232141
Fresh Grilled Green Beans45214552
Fresh Steamed Broccoli5328273

This nutritional information obtained from: Ruby Tuesday’s


Title Calories Fat Sodium Carbohydrates Protein
Tazo Shaken Passion Tea (Unsweetened) (Tall)00000
Brewed Tazo Tea (Tall)00000
Brewed Coffee (Tall)501000
Iced Brewed Coffee (with Classic Syrup) (Tall)6000150
Skinny Vanilla Latte (Tall)900125140
Caramel Frappuccino Light Blended Coffee (Tall)1000140240
Coffee Frappuccino Blended Coffee (Tall)1600160360

* 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,2303103100
Ham on 6 " 9 Grain Bread,29051208300
Turkey Breast & Ham on 6" 9 Grain Bread,28041208200
Oven Roasted Chicken on 6" 9 Grain Bread,32052406400
Sweet Onion Chicken Teriyaki on 6" 9 Grain Bread,38051509000

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

This nutritional information obtained from: Subway

Taco Bell

Title Calories Fat Sodium Carbohydrates Protein
Fresco Crunchy Taco1408290133
Fresco Soft Taco1707500203
Soft Taco Supreme Beef23011530223
Chicken Chalupa Supreme34018530293
Bean Burrito37011960569

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

This nutritional information obtained from: Taco Bell

TGI Friday’s

Title Calories Fat Sodium Carbohydrates Protein
1/2 California Club Sandwich430261340273
Petite Sirloin37024145020
Flat Iron38027195020
Grilled Salmon w/ Langostino Lobster52032148061
Balsamic Glazed Chicken Caesar500281870255
Tomato Mozzarella Salad90613551

All entrées above do NOT include the breadstick

This nutritional information obtained from: Uno’s


Title Calories Fat Sodium Carbohydrates Protein
House Salad with Chicken31012870234
Citrus Avocado Salad320142504512
Grilled Chicken Sandwich410121380342
Herb Rubbed Breast of Chicken49037136061
Lemon Basil Salmon4903474000


Title Calories Fat Sodium Carbohydrates Protein
Thin Crust Cheese Pizza 1 Slice2108390231
Chicken Caesar220512042
Garden della Casa19010580165
Spring Veggie Pizza (1 Slice)2806600413
Fat Free Italian20070050

This nutritional information obtained from: Vocelli’s


Title Calories Fat Sodium Carbohydrates Protein
Small Chili21068802117
5 Piece Chicken Nuggets220144601310
BLT Cobb HALF Salad23013710624
JR. Hamburger250106202515
Grilled Chicken Go Wrap260106302519
Apple Pecan Chicken Salad (FULL)350119503035
Vanilla Frosty SMALL2807135477
Roasted Pecans11096051
Fat Free French4009590
Light Classic Ranch50515021
Pomegranate Vinaigrette Dressing60316080

This nutritional information obtained from: Wendy’s