Fast Food Guide
ARBY’S
| FOOD ITEM | PORTIONS |
| Regular Roast Beef Sand | 1½ starch, 1½ protein |
| Turkey Classic | 1½ starch, 1½ protein |
| Farmhouse Salad with roast turkey | 2 protein |
| Light Italian dressing (1 packet) | ½ fat |
BOSTON MARKET
| FOOD ITEM | PORTIONS |
| ¼ Chicken (white, no skin) | 2 protein |
| Chicken Noodle Soup | 1 starch, 1 protein |
| Garlic Dill New Potatoes | 1 starch, ½ fat |
| Steamed Veggies | Free |
| Broccoli with Garlic Butter | 1 fat |
BURGER KING
| FOOD ITEM | PORTIONS |
| Veggie Burger | 1½ protein, 1½ starch |
| Tendergrill Chicken Garden Salad | 2 protein |
CHICK FIL A
| FOOD ITEM | PORTIONS |
| Chargrilled Chicken Sandwich | 2 protein, 1 starch |
| Chargrilled Chicken Cool Wrap (no sauce) | 2 protein, 2 starch |
| 6 piece grilled nuggets | 1 protein, ½ fat |
| Chick Fil A Grilled Market salad (avoid extra topping) | 2 proteins, 1 frui |
| Fresh Fruit Cup | 1 fruit |
| Side Salad(no toppings) | ½ protein |
| Kale Superfood Side Salad | 1 fat, ½ fruit |
| Chicken Soup(small) | 1 protein, 1 starch |
| Ice Cream Cone | 1 milk + ½ starch |
| Egg White Chicken Grill | 2 protein, 1 starch |
| Buffalo Dipping Sauce | Free |
| Honey Mustard, Fat Free | 1 Fat |
| Lite Italian | Free |
| Berry Balsamic, Reduced Fat | 1 fruit |
J Christopher’s
| Veggie Delight egg white omelet (cooked in pan with nobutter and no cheese) | 1 proteins |
| Turkey bacon | 3 slices = 1 protein |
Mc DONALDS
| FOOD ITEM | PORTIONS |
| Hamburger(small) | 1 protein, 1 starch, ½fa |
| Grilled Ranch Snack Wrap | 1 protein, 1 starch, 1 fat |
| Egg white McMuffin | 1½protein, 1 starch |
| Yogurt fruit parfait (no granola) | 1 fruit, 1 protein |
| VanillaReduced FatIce Cream Cone | 1 milk, ½ starch |
STARBUCKS
| FOOD ITEM | PORTIONS |
| Spinach egg white feta breakfast wrap | 1 starch + 1 protein + ½ fat |
| Turkey bacon, egg white classic sandwich | 1 starch + 2 proteins |
| Sous Vide Egg Bites (2): Egg White & Red Pepper | 1 starch + 1 protein |
| Tall (12oz) Latte (Nonfat milk) | 1 milk |
| Iced Tall (12oz) Latte (Nonfat milk) | 1 milk |
| Tall (12oz) Cappuccino (Nonfat milk) | ½ milk |
| Tall Cool Lime Starbucks Refresher | ½ fruit |
| Tall (12oz) Caffe Vanilla Light Frappuccino (made with nonfat milk) | 1 milk, ½fruit |
SUBWAY
| FOOD ITEM | PORTIONS |
| 6” sub (either turkey, roast beef, chicken, or ham) | 1 protein, 2 starch |
| 6” Ham, Roast Beef, Turkey, Chicken (DoubleMeat) | 2 protein, 2 starch |
| 6” Ham, Roast Beef, Turkey, Chicken, with Cheese | 2 protein, 2 starch |
| 6” Sub (either turkey, roast beef, chicken, or ham) Double meat w/ cheese | 3 protein, 2 starch |
| 6” Veggie Delite with cheese | 1 protein, 2 starch |
| Turkey breast salad (use 1 tbsp vinaigrette orolive oil blend for dressing) | 1 proteins, 1 fat |
| Carved Turkey Breast Salad (use 1 tbsp vinaigretteor olive oil blend for dressing) | 1 proteins, 1fat |
| Roast beef salad (use 1 tbsp vinaigrette or olive oil blend for dressing) | 1 proteins,1fat |
WENDY’S
| FOOD ITEM | PORTIONS |
| ¼ lb Hamburger (no mayo) | 2 protein, 2 starch |
| Ultimate Chicken Grill (no sauce) | 2 protein, 2 starch (dressing=1 fat) |
| Jr. Hamburger | 1 protein, 1 starch |
| Small Chili | 1 protein, 1 starch |
| Side salad | Free |
| Grilled Chicken Go Wrap | 1 protein, 1 starch, 1/2 fat |
| Light Classic Ranch (1 packet) | 1 fat |
| Light Honey Dijon (1 packet) | 1 fruit |
WILLY’S
| FOOD ITEM | PORTIONS |
| Salad: lettuce, raw vegetables, chicken, either ½ cup black beans OR ½ rice(no sour cream, no guacamole, no cheese, no chips), use salsa as dressing | 2 protein, 1 starch |
| Adobe Kid Burrito (no cheese | 1 protein, 2 starch |
| Salsa | Free |
| Dressing | 1 fat |
| Lowfat yogurt parfait | ½ starch, ½ fruit, 1 protein |
WAFFLE HOUSE
| FOOD ITEM | PORTIONS |
| 1 poached egg | 1 protein |
| 2 slices of wheat toast (no butter) | 1 ½ starch |
| ½ cup steamed hash browns | 1 = 1 starch |
| 3 Egg whites cooked with no oil | 1 serving = free |
| 3 egg whites, ½ cup steamed hash browns, 6 oz. chicken made into omelet * must request for itnot to be cooked in oil. | 3 proteins, 1 starch |
| Chicken salad with light Italian | 1 protein +½ starch + 1 fat |
Dunkin Donuts
| FOOD ITEM | PORTIONS |
| Turkey Sausage Wake-up Wrap | 2 protein, 1 starch |
| Veggie Egg White Wake-up Wrap | 1 starch, ½fat |
Jimmy Johns
| Jimmy Johns | |
| FOOD ITEM | PORTIONS |
| Turkey Tom “unwich” (no mayo) | 2 proteins |