Top 4 Choices

Foods Calories Fat Carbohydrate Protein

Meals (all Good)

Jumbo Shrimp Cocktail
Dinner 228 4 grams 2 grams 46 grams
Grilled Jumbo Shrimp 142 3 grams 1 grams 29.25 grams
Live Maine Lobster (1 1/4
lbs) 145 1 grams 2 grams 32 grams
Snow Crab Legs 262 4.5 grams 0 grams 55.25 grams
King Crab Legs (1 1/2 lbs) 490 9 grams 0 grams 102.25 grams
Lobsterchops 321 9 grams 0 grams 60 grams
Tilapia Full/Half portion 346/ 186 10 grams/ 6 0 grams/ 0 64 grams/ 33
Rainbow Trout Full/Half 65.75 grams/
portion 512 / 273 25 grams/ 14 6 grams/ 2 34.75
70.25 grams/
Salmon Full/Half portion 578 / 258 33 grams/ 12 0 grams/ 0 37.5
Broiled Flounder 240 5 grams 0 grams 48.75 grams
Grilled Chicken 314 8 grams 0 grams 60.5 grams

Appetizer Calories Fat Carbohydrate Protein

Jumbo Shrimp Cocktail 138 2 grams 1 grams 29 grams
*Cocktail Sauce 44 1 grams 9 grams 0 grams
Sides Calories Fat Carbohydrate Protein
Seasoned Fresh Broccoli 56 0 grams 10 grams 4 grams
Wild Rice Pilaf 204 5 grams 36 grams 3.75 grams
Baked Potato (no toppings) 179 2 grams 36 grams 4.25 grams
Nutrition Website http://www.redlobster.com/lighthouse/menu.pdf
Foods Calories Fat Carbohydrate Protein
Feature Items

Martha's Vineyard Salad 276 8 grams 24 grams 26 grams

Roast Turkey Reuben Wrap 370 7.4 grams 39 grams 42 grams

Roast Turkey Reuben

Sandwich 400 10.9 grams 52 grams 38 grams
Market Fresh™
Sandwiches & Wraps
(have all sandwiches with
Marble Rye Bread, have
veggies and Sauerkraut, no
cheese, no mayo, no sauce,
no dressing) Calories Fat Carbohydrate Protein
Corned Beef Reuben Wrap 365 10 grams 30 grams 32 grams
Roast Turkey & Bacon 449 14.5 grams 41 grams 43 grams
Wrap
Southwest Chicken Wrap 329 7.7 grams 38 grams 29 grams
Roast Beef Sandwich (have 459 (half 229.5) 22.5 grams 51.5 grams (half 34 grams (half
half) (half 11.25) 25.75) 17)
Roast Ham Sandwich 387 12 grams 54.5 grams 29 grams
Corned Beef Reuben
Sandwich 395 13.5 grams 52 grams 28 grams
Roast Turkey Sandwich 406 11 grams 53 grams 38 grams
Roast Turkey & Bacon 17 grams (half 33 grams (half
Sandwich (have half) 483 (half 241.5) 8.5) 54 grams (half 27) 21.5)
Bread/Cheeses/Sauce Calories Fat Carbohydrate Protein
Marble Rye Bread 260 8.5 grams 50 grams 10 grams
Pepper Jack, Shredded (14
grams) 51 4 grams 1 grams 3 grams
Cheddar, shredded (21 84 5.8 grams 0 grams 5 grams
grams)
Swiss, Big Eye natural (20
grams) 74 5.7 grams 0 grams 6 grams
Spicy Brown Honey
Mustard Sauce (14 grams) 39 3.3 grams 2 grams 0 grams
Arby's® Roast Beef
Sandwiches & Melts Calories Fat Carbohydrate Protein
Fajita Flatbread (no cheese,
no sauce) 379 13.7 grams 44 grams 22 grams
Arby-Q 340 14 grams 40 grams 16 grams
Jr. Ham and Swiss Melt 211 5 grams 23 grams 14 grams
Ham and Swiss Melt 275 6 grams 35 grams 17 grams
Arby's Melt 302 12 grams 36 grams 15 grams
Swiss Melt 303 12 grams 37 grams 16 grams
Hot Ham n' Cheese 304 7 grams 35 grams 23 grams
Sourdough Ham Melt (no
mayo) 328 7.4 grams 39 grams 19 grams
Salads (dressing not
included) Calories Fat Carbohydrate Protein
Santa Fe Salad™ w/ Grilled
Chicken 305 11 grams 21 grams 30 grams
Santa Fe Salad™ w/ Grilled
Chicken (w/o cheese) 197 3.3 grams 20 grams 24 grams
Arby's Chicken
Naturals™ Calories Fat Carbohydrate Protein
Chicken & Swiss On Sesame
Bun Grilled (no Bacon, no
sauce) 340 7.5 grams 34 grams 34 grams
Chicken Fillet Sandwich
Grilled (no mayo) 309 5.5 grams 36 grams 31 grams
Arby's® Subs Calories Fat Carbohydrate Protein
Hot Ham Sub (no Cheese,
No mayo) 310 5.1 grams 45 grams 33 grams
Italian Sub (no sauce, no
mayo, no cheese) 310 7.4 grams 45 grams 17 grams
Turkey Sub (no sauce, no
mayo, no cheese) 321 4.3 grams 44 grams 29 grams
Breakfast Calories Fat Carbohydrate Protein
Egg Sourdough 310 11 grams 40 grams 12 grams
Ham & Egg(50 gram small)
Sourdough 353 12.3 grams 41 grams 19 grams
Egg Wrap 300 11.6 grams 37 grams 11 grams
Ham & Egg Wrap 343 12.9 grams 38 grams 18 grams
Blueberry Muffin 320 12 grams 49 grams 4 grams
French Toastix 312 13 grams 44 grams 6 grams
Sides Calories Fat Carbohydrate Protein
Baked Potato (plain) 272 .2 grams 63 grams 6 grams
Baked Potato with Cheddar,
Shredded 329 3.9 grams 63 grams 9 grams
Baked Potato with Broccoli
Cheddar, Shredded 345 4.1 grams 66 grams 10 grams
Grapes 18 .2 grams 5 grams 0 grams
Diced Apples 16 0 grams 4 grams 0 grams
Desserts Calories Fat Carbohydrate Protein
16 grams (half 4 grams (half
Apple Turnover (have half) 337(half 168.5) 8) 64 grams (half 32) 2)
Cherry Turnover (have 16 grams (half 4 grams (half
half) 337(half 168.5) 8) 64 grams (half 32) 2)
Original Gourmet 10 grams (half 73 grams (half 10 grams (half
Cinnamon Roll® (have half) 507 (half 253.5) 5) 36.5) 5)
TJ Cinnamons Mocha 7 grams (half 47 grams (half 11 grams (half
Chill® (have half) 307 (half 153.5) 3.5) 23.5) 5.5)
Nutrition Website http://www.arbys.com/nutrition/printable.php?type=nutrition
Sub Sandwiches Subs with 6 grams of fat or less include Italian or wheat bread, lettuce, tomatoes, pickles,
onions, green peppers, and olives. All other sandwich values include cheese unless otherwise noted.
Salads contain meat/poultry, standard vegetables and do not include salad-dressing or croutons.
Food Calories Fat Carbohydrate Protein
Featured Items

6" Oven Roasted Chicken

Breast 310 5 grams 48 grams 24 grams

6" Sweet Onion Chicken

Teriyaki 370 5 grams 59 grams 26 grams

6" Subway Club 320 6 grams 47 grams 24 grams

Subs Calories Fat Carbohydrate Protein
6" Ham 290 5 grams 47 grams 18 grams
6" Roast Beef 290 5 grams 45 grams 19 grams
6" Turkey Breast 280 4.5 grams 46 grams 18 grams
6" Turkey Breast & Ham 290 5 grams 47 grams 20 grams
6" Veggie Delite 230 4 grams 44 grams 9 grams
Mini Subs Calories Fat Carbohydrate Protein
Ham Mini Sub 180 3 grams 30 grams 11 grams
Roast Beef Mini Sub 190 3.5 grams 30 grams 13 grams
Turkey Breast Mini Sub 190 3 grams 31 grams 12 grams
Wraps Calories Fat Carbohydrate Protein
Veggie Delite Wrap 210 5 grams 37 grams 7 grams
Salads Calories Fat Carbohydrate Protein
Ham 120 3 grams 14 grams 12 grams
Oven Roasted Chicken 140 2.5 grams 11 grams 19 grams
Roast Beef 120 3 grams 12 grams 13 grams
Subway Club 150 4 grams 14 grams 18 grams
Turkey Breast 110 2.5 grams 13 grams 12 grams
Turkey Breast & Ham 120 3 grams 14 grams 14 grams
Veggie Delite 60 1 grams 11 grams 3 grams
Soups Calories Fat Carbohydrate Protein
Chicken and Dumpling 170 5 grams 23 grams 8 grams
Chili Con Carne 290 8 grams 35 grams 19 grams
Minestrone 80 1 grams 15 grams 4 grams
Clam Chowder 150 5 grams 20 grams 6 grams
Roasted Chicken Noodle 80 2 grams 11 grams 6 grams
Spanish Style Chicken w/
Rice 110 2 grams 17 grams 6 grams
Tomato Garden
Vegetable w/ Rotini 90 0 grams 20 grams 3 grams
Vegetable Beef 100 2 grams 15 grams 6 grams
Desserts Calories Fat Carbohydrate Protein
Apple Slices (1 package) 35 0 grams 9 grams 0 grams
Oatmeal Raisin 200 8 grams 30 grams 3 grams
Fruizle Express Calories Fat Carbohydrate Protein
(small)
Berry Lishus 110 0 grams 28 grams 1 grams
Berry Lishus (with 140 0 grams 35 grams 1 grams
Banana)
Peach Pizazz 100 0 grams 26 grams 0 grams
Pineapple Delight 130 0 grams 33 grams 1 grams
Pineapple Delight (with
Banana) 160 0 grams 33 grams 1 grams
Sunrise Refresher 120 0 grams 28 grams 1 grams
Bread & Toppings Calories Fat Carbohydrate Protein
6" Italian (White) Bread 200 2 grams 38 grams 7 grams
6" Wheat Bread 200 2.5 grams 40 grams 8 grams
Mini Italian (white) Bread 130 1.5 grams 26 grams 5 grams
Mini Wheat Bread 140 2 grams 27 grams 6 grams
Wrap 190 4.5 grams 33 grams 6 grams
Onions(3 rings) 5 0 grams 1 grams 0 grams
Tomato(3 slices) 5 0 grams 1 grams 0 grams
Light Mayo (1 Tbls) 50 5 grams 1 grams 0 grams
Mustard (2 tsp) 5 0 grams 1 grams 0 grams
FF Honey Mustard 30 0 grams 7 grams 0 grams
FF Sweet Onion 40 0 grams 9 grams 0 grams
Nutrition Website http://subway.com/subwayroot/MenuNutrition/Nutrition/pdf/NutritionValues.pdf
Foods Calories Fat Carbohydrate Protein
Featured Item

Guiltless Chicken Platter 580 9 grams 85 grams 39 grams

Guiltless Salmon 480 14 grams 31 grams 54 grams
Guiltless Grill Calories Fat Carbohydrate Protein
Black Bean Burger (Patty
only) 200 2 grams 25 grams 21 grams
Whole Wheat Bun,
unbuttered 90 2 grams 16 grams 3 grams
Guiltless Chicken Sandwich 490 8 grams 63 grams 39 grams
Meal Calories Fat Carbohydrate Protein
Classic Chicken Fajitas 1
skillet 330 11 grams 40 grams 40 grams
Soup/Sides Calories Fat Carbohydrate Protein
Chicken Noodle Soup 1 bowl 90 2 grams 14 grams 3 grams
Southwestern Vegetable Soup
1 bowl 220 9 grams 26 grams 9 grams
Rice (Pepper Pals only) 160 1 grams 33 grams 3 grams
Seasonal Steamed Veggies w/
Parmesan Cheese, unbuttered 60 1 grams 8 grams 4 grams
Sweet Corn on the Cob,
Unbuttered 180 2 grams 55 grams 6 grams
Desserts Calories Fat Carbohydrate Protein
22 grams (half 4 grams (half
Ice Cream Scoop (have half) 400 (half 200) 11) 44 grams (half 22) 2)
Chocolate Shake w/
Chocolate Sprinkles (have 640 (third 27 grams 92 grams (third 9 grams (third
third) 213.3) (third 9) 30.6) 3)
Nutrition Website http://www.chilis.com/chilis_nutrition_menu.pdf
Foods Calories Fat Carbohydrate Protein
Featured Item

Salad, Grilled Shrimp

Skewer with Mixed Greens &
Vinaigrette 210 2 grams 22 grams 26 grams

Teriyaki Steak & Shrimp

Skewers 370 7 grams 33 grams 44 grams

Blackened Chicken Salad (no

dressing) 424 8.5 grams 39 grams 48 grams
Meals Calories Fat Carbohydrate Protein
Chicken Pasta 532 10.3 grams 76 grams 34 grams
Grilled Tilapia w. Mango
Salsa & Rice 320 6 grams 27 grams 40 grams
Sizzling Chicken Skillet with
Pico de Gallo, Salsa,
Dressing, Lettuce & Tortillas 360 4 grams 43 grams 38 grams
Sandwich, Tango Chicken
with Reduced-Fat Cheese,
Sauce & Fruit 370 9 grams 38 grams 34 grams
Half Meals Calories Fat Carbohydrate Protein
Chicken Quesadilla (have 14 grams (half 89 grams (half 65 grams (half
half) 742 (half 371) 7) 44.5) 32.5)
Veggie Quesadilla (have half) 595 (half 297.5) 11.6 grams 86 grams (half 43) 36.5 grams
(half 5.8) (half 18.25)
Chicken Roma Rollup (have 10.5 grams 83 grams (half 54 grams (half
half) 642 (half 321) (half 5.25) 41.5) 27)
Grilled Chicken Pasta (have 9 grams (half 143 grams (half 64 grams (half
half) 873 (half 436.5) 4.5) 67) 32)
Salads Calories Fat Carbohydrate Protein
Salad, Mesquite Chicken
with Dressing 350 4 grams 42 grams 37 grams
9 grams (half 121 grams (half 37.5 grams
Asian Chicken Salad 714 (half 357) 4.5) 60.5) (half 18.75)
Desserts Calories Fat Carbohydrate Protein
Berry Lemon Cheesecake
with Strawberry Slices &
Raspberry Sauce 230 7 grams 34 grams 8 grams
Chocolate Raspberry Layer
Cake with Raspberry Sauce 230 3 grams 46 grams 5 grams
Foods Calories Fat Carbohydrate Protein

Meats
1/4 White Rotisserie Chicken
(no Skin) 210 2 grams 6 grams 42 grams
Roasted Turkey 180 3 grams 0 grams 38 grams
Award Winning Roasted
Sirloin 180 3 grams 0 grams 38 grams
Boneless Holiday Turkey
Breast 180 3 grams 0 grams 38 grams
Rotisserie Chicken (3 oz) 100 2.5 grams 1 grams 20 grams
Roasted Turkey (3oz) 140 6 grams 1 grams 19 grams
Roasted Sirloin (3oz) 160 6 grams 0 grams 26 grams

Sides Calories Fat Carbohydrate Protein

Green Bean Casserole 60 2 grams 9 grams 2 grams
Sweet Corn 170 4 grams 37 grams 6 grams
Butternut Squash 140 4.5 grams 25 grams 2 grams
Garlic Dill New Potatoes 140 3 grams 24 grams 3 grams
Fresh Steamed Vegetables 60 2 grams 8 grams 2 grams
Cinnamon Apples 210 3 grams 47 grams 0 grams
Cranberry Walnut Relish 140 2 grams 30 grams 1 grams
Seasonal Fresh Fruit Salad 60 .5 grams 15 grams 1 grams
chicken Noodle Soup 170 5 grams 17 grams 13 grams
Desserts Calories Fat Carbohydrate Protein
Cornbread 180 5 grams 31 grams 2 grams
20 grams 3 grams (1/2
Apple pie (have 1/2 Slice) 420 (1/2 210) (1/2 10) 56 grams (1/2 23) 1.5)
http://www.bostonmarket.com/restaurant?page=nutritionSub&id=1&name=
Nutrition Website Make%20Your%20Meal
Foods Calories Fat Carbohydrate Protein
Featured Item

Tendergrill Chicken
Sandwich (no mayo, no
sauce) 400 7 grams 39 grams 36 grams
Sandwich/ Salad Calories Fat Carbohydrate Protein
BK Veggie Burger (no 340 8 grams 46 grams 23 grams
mayo)
TenderGrill Chicken
Garden Salad 240 9 grams 8 grams 33 grams
Side/Dessert Calories Fat Carbohydrate Protein
Mott's Strawberry Flavored
Apple Sauce 90 0 grams 23 grams 0 grams
13 grams(half 45 grams(half 2 grams(half
Dutch Apple Pie (have half) 300 (half 150) 6.5) 22.5) 1)
Nutrition Website http://www.bk.com/Nutrition/PDFs/brochure.pdf
Foods Calories Fat Carbohydrate Protein
Hamburger/ Sandwich
Carl's Jr. Hamburger 280 9 grams 36 grams 14 grams
Carl's Jr. Charbroiled BBQ
Chicken Sandwich 290 3.5 grams 41 grams 25 grams
Salad Calories Fat Carbohydrate Protein
Charbroiled Chicken Salad 260 7 grams 16 grams 34 grams
Dessert Calories Fat Carbohydrate Protein
Chocolate Cake 300 12 grams 48 grams 3 grams
Nutrition Website http://www.carlsjr.com/content/downloads/nutrition.pdf
Foods Calories Fat Carbohydrate Protein
Featured Items

Char-grilled Chicken
Garden Salad
180 6 grams 9 grams 22 grams

Spicy Chicken Cool Wrap® 410 12 grams 44 Grams 35 grams

Char-grilled Chicken 270 3.5 grams 33 grams 28 grams

Sandwich
Breakfast Calories Fat Carbohydrate Protein
Sunflower Multigrain Bagel 220 3 grams 41 grams 7 grams
Egg (one Folded) 90 6 grams 1 grams 7 grams
Chicken/Sandwiches Calories Fat Carbohydrate Protein
Chicken (1 filet, no bun, no
pickles) 230 11 grams 10 grams 23 grams
Char-grilled Chicken (1
filet, no bun, no pickles) 100 1.5 grams 1 grams 21 grams
Chicken Sandwich (wheat
bun) 390 13 grams 38 grams 30 grams
Char-grilled Chicken Club
Sandwich (without sauce) 380 11 grams 33 grams 35 grams
Char-grilled Chicken Cool
Wrap® 410 12 grams 46 grams 34 grams
Salad Calories Fat Carbohydrate Protein
Southwest Char-grilled
Salad 240 8 grams 17 grams 25 grams
Carrot & Raisin Salad 170 6 grams 28 grams 1 grams
Sides Calories Fat Carbohydrate Protein
Fruit Cup Small 50 0 grams 13 grams 0 grams
Fruit Cup Medium 70 0 grams 17 grams 1 grams
Fruit Cup Large 100 0 grams 27 grams 1 grams
Chicken Soup (Small) 140 3.5 grams 18 grams 8 grams
Chicken Soup (Large) 250 7 grams 32 grams 15 grams
Desserts/ Beverages Calories Fat Carbohydrate Protein
Diet Lemonade Small 25 0 grams 5 grams 0 grams
Diet Lemonade Medium 30 0 grams 7 grams 0 grams
Diet Lemonade Large 50 0 grams 12 grams 1 grams
Icedream® Cup 240 6 grams 41 grams 6 grams
Icedream® Cone 135 4 grams 28 grams 4 grams
Nutrition Website http://www.chick-fil-a.com/Nutrition.asp
Foods Calories Fat Carbohydrate Protein
Meals
Church's Chicken Leg 30 9.1 grams 2.4 grams 12.7 grams
Sides Calories Fat Carbohydrate Protein
Church's Mashed Potatoes
& Gravy (3.7 0unces) 90 3.3 grams 14 grams 1.2 grams
Church's Corn On The Cob
(5.7 ounces) 139 3.2 grams 23.5 grams 4.4 grams
Church's Jalapeño Bombers
(5 ounces) 300 10 grams 36 grams 10 grams
Collard Greens 25 0 grams 5 grams 2 grams
Whole Jalapeno Peppers (2) 10 0 grams 2 grams 0 grams
Dessert Calories Fat Carbohydrate Protein
Apple Pie 260 11 grams 39 grams 2 grams
Nutrition Website http://www.churchs.com/nutrition/nutritionalDetail.html
Foods Calories Fat Carbohydrate Protein
Featured Item
Grilled Chicken Breast
Dinner 190 3 grams 12 grams 30 grams
Turkey Breast Salad (w/o
dressing) 248 8 grams 12 grams 31 grams
Breakfast Calories Fat Carbohydrate Protein
Buttermilk Pancake (3) with
nothing added 420 5 grams 82 grams 9 grams
One Egg 120 10 grams .5 grams 6 grams
Egg Beaters Egg Substitute 56 0 grams 2 grams 11 grams
Ham, Grilled Slice, Honey
Smoked 85 3 grams 6 grams 15 grams
Slim Slam (w/o topping) 11 grams (half 63 grams (half 33 grams (half
(have half) 490 (half 245) 5.5) 31.5) 16.5)
12 grams(half 73 grams (half 25 grams (half
Skinny Moons (have half) 560 (half 230) 6) 36.5) 12.5)
Veggie EB Omelette
w/Eng.Muffin 330 8 grams 37 grams 25 grams
Breakfast Sides Calories Fat Carbohydrate Protein
English Muffin, Dry 150 2 grams 27 grams 5 grams
1 grams (half 65 grams (half 11 grams (half
Bagel (have half) 310 (half 155) .5) 32.5) 5.5)
Quaker Oatmeal 100 2 grams 18 grams 5 grams
Applesauce Musselman's 60 0 grams 15 grams 0 grams
Banana 110 0 grams 29 grams 1 grams
Grapefruit (1/2) 60 0 grams 16 grams 1 grams
Grapes 55 1 grams 15 grams 1 grams
Grits 80 0 grams 18 grams 2 grams
Lunch/Dinner Calories Fat Carbohydrate Protein
Teriyaki Steak Tips/Rice 14 grams (half 40 grams (half
Pilaf (have Half) 530 (half 265) 7) 58 grams (half 26) 20)
Boca Burger w/ sm Fruit 11 grams (half 33 grams (half
Bowl 508 (half 254) 5.5) 78 grams (half 39) 16.2)
11 grams (half 32 grams (half
Boca Burger w/o fruit 452 (half 226) 5.5) 64 grams (half 32) 16)
Tilapia/Rice/Gr.Bean/Tomato
Sl. 410 11 grams 13 grams 30 grams
Senior Turkey & Stuffing 360 9 grams 57 grams 25 grams
Senior Grilled Chicken
Breast 200 5 grams 15 grams 25 grams
Soup/Salad Calories Fat Carbohydrate Protein
Vegetable Beef Soup 79 1 grams 11 grams 6 grams
Grilled Chicken Breast Salad
(w/o dressing) 259 11 grams 10 grams 32 grams
Sides Calories Fat Carbohydrate Protein
Baked Potato, Plain w/skin 220 0 grams 51 grams 5 grams
Corn 110 2 grams 23 grams 3 grams
Green Beans 40 1 grams 8 grams 2 grams
Desserts Calories Fat Carbohydrate Protein
21 grams (half 4 grams (half
Apple Pie 470 (half 235) 10.5) 68 grams (half 34) 2)
32 grams (half 100 grams (half 4 grams (half
Coconut Cream Pie 701 (half 350.1) 16) 50) 2)
Nutrition Website http://www.dennys.com/en/cms/Nutrition%2FAllergens/23.html
Foods Calories Fat Carbohydrate Protein

Build your own Pizza!

All stats are for 1 slice
12” Medium Pizza
Crust and sauce
Classic hand-tossed 160 3 grams 38 grams 6 grams
Pizza sauce 14 1 grams 1 grams 0 grams
Meat Toppings Calories Fat Carbohydrate Protein
Ham 10 0 grams 0 grams 2.5 grams
Beef 40 3.3 grams 0 grams 2 grams
Pepperoni 40 3.3 grams 0 grams 2 grams
Sausage 45 3.8 grams 1 grams 2 grams
Bacon 25 .5 grams 0 grams 3 grams
Chicken 15 .5 grams 0 grams 3 grams
Philly Steak 10 0 grams 0 grams 2.5 grams
Anchovies 0 0 grams 0 grams 0 grams
Veggie Toppings Calories Fat Carbohydrate Protein
Green Pepper 3 or less cal 0 grams < 1 grams 0 grams
Mushrooms 3 or less cal 0 grams < 1 grams 0 grams
Banana Peppers 3 or less cal 0 grams < 1 grams 0 grams
Green Chile Peppers 3 or less cal 0 grams < 1 grams 0 grams
Jalapeno Peppers 3 or less cal 0 grams < 1 grams 0 grams
Garlic 3 3 or less cal 0 grams < 1 grams 0 grams
Onions 4 0 grams 1 grams 0 grams
Black Olives 10 .6 grams 1 grams 0 grams
Tomatoes 4 0 grams 1 grams 0 grams
Green Olive 9 1 grams 0 grams 0 grams
Pineapple 10 0 grams 2.5 grams 0 grams
Cheeses Calories Fat Carbohydrate Protein
American 40 3 grams 0 grams 2 grams
Cheddar 30 2.5 grams 0 grams 3 grams
Provolone 45 3.5 grams 0 grams 3 grams
http://www.dominos.com/Public-
Nutrition Website EN/Site+Content/Primary/See+the+Menu/Nutrition/#med_1
Foods Calories Fat Carbohydrate Protein
Featured Items

Chicken Breast Fillet,

Marinated (4.5 oz) 120 1.5 grams 2 grams 24 grams

Fresh Vegetable Trio (1/2

cup) 25 0 grams 5 grams 1 grams
Meals Calories Fat Carbohydrate Protein
Chicken Tenders (3 oz) 190 9 grams 7 grams 22 grams
Grilled Pork Chop or Loin
Slices (3 oz) 119 4 grams 0 grams 19 grams
Ham (pit Style, Smoked) (2
oz) 80 2 grams 1 grams 10 grams
Turkey Breast w/ wing (2 0z) 70 3 grams 1 grams 10 grams
Steamed Whitefish (3 oz) 82 3 grams 0 grams 10 grams
Sides Calories Fat Carbohydrate Protein
Mashed Potatoes (scratch)
(3.5 oz) 120 6 grams 14 grams 2 grams
Asian Beans (1 cup) 140 2 grams 26 grams 14 grams
Black-eyed Peas (1/2 cup) 149 1 grams 28 grams 10 grams
Brussels Sprouts 35 0 grams 5 grams 3 grams
Corn-on-the-Cob 106 2 grams 22 grams 3 grams
Creamed Corn (3.5 oz) 90 .5 grams 20 grams 2 grams
Escalloped Apples (2/3 cup) 180 2 grams 40 grams 1 grams
Potatoe Casserole (1 cup) 280 9 grams 40 grams 9 grams
Fresh Steamed Broccoli (1/2
cup) 25 .5 grams 5 grams 3 grams
Fresh Steamed Cauliflower
(1/2 cup) 13 0 grams 2 grams 1 grams
Green Beans (1/2 cup) 34 0 grams 6 grams 1 grams
Northern Beans (1/2 cup) 149 1 grams 28 grams 10 grams
Pinto Beans (1/2 cup) 149 1 grams 28 grams 10 grams
Spinach (1/3 cup) 20 0 grams 3 grams 2 grams
Turnip Greens (2/3 cup) 18 0 grams 3 grams 2 grams
Yams & Apples (1/2 cup) 160 2 grams 35 grams 1 grams
Broccoli & Rice (1/2 cup) 220 5 grams 36 grams 6 grams
Carrot & Raisin Salad (1/2
cup) 113 5 grams 17 grams 1 grams
Sliced Yellow Peaces (1/2 cup 70 0 grams 17 grams 0 grams
Baked Potato (small plain) 109 0 grams 25 grams 2 grams
Sweet Potato (small) 137 0 grams 32 grams 2 grams
Soup Calories Fat Carbohydrate Protein
Chicken Gumbo (1/2 cup) 70 1.5 grams 10 grams 5 grams
Vegetable Beef (1/2 cup) 100 1.5 grams 17 grams 5 grams
Breakfast Calories Fat Carbohydrate Protein
French Toast 241 8 grams 23 grams 12 grams
Eggs, Scrambled (3.5 oz) 160 11 grams 2 grams 12 grams
No Sugar Added/Sugar
Free Calories Fat Carbohydrate Protein
Blueberry Pie 270 8 grams 48 grams 4 grams
Chocolate Chocolate Chip 90 4.5 grams 12 grams 1 grams
Cookies
Oatmeal Bar 90.2 3.04 grams 10.67 grams 1.52 grams
Red Gelatin (1/2 cup) 10 0 grams 1 grams 1 grams
Vanilla Cake 1.6 0z 130 7 grams 19 grams 1 grams
Nutrition Website http://www.goldencorral.net/menu/hot.asp
Foods Calories Fat Carbohydrate Protein
Breakfast
Folded Egg 80 6 grams 1 grams 6 grams
Pancake Platter 300 5 grams 55 grams 8 grams
Sandwich Calories Fat Carbohydrate Protein
Charbroiled BBQ Chicken
Sandwich 415 5 grams 58 grams 36 grams
Sides Calories Fat Carbohydrate Protein
Mashed Potatoes (small) 90 2 grams 17 grams 1 grams
Dessert Calories Fat Carbohydrate Protein
Peach Cobbler 280 7 grams 56 grams 1 grams
Nutrition Website http://www.hardees.com/content/downloads/nutrition.pdf
Foods Calories Fat Carbohydrate Protein
Featured Item

Tender Roast Sandwich

without Sauce 300 4.5 grams 28 grams 37 grams

Roasted BLT Salad 200 6 grams 8 grams 29 grams

Oven Roasted Twister (no

mayo) 370 7 grams 45 grams 30 grams
Chicken Calories Fat Carbohydrate Protein
Original Chicken Breast
Without skin or breading 150 3.5 grams 3 grams 26 grams
Salad Calories Fat Carbohydrate Protein
Roasted Caesar Salad 220 8 grams 6 grams 30 grams
House Side Salad 15 0 grams 3 grams 1 grams
Sides Calories Fat Carbohydrate Protein
Mashed Potatoes without
Gravy 140 5 grams 20 grams 2 grams
Seasoned Rice 150 1 grams 32 grams 4 grams
Corn On The Cob 5.5" 150 3 grams 26 grams 5 grams
Baked Beans 220 10 grams 45 grams 8 grams
Desserts Calories Fat Carbohydrate Protein
Lil'Bucket Strawberry 210 7 grams 33 grams 2 grams
Lil' Bucket Fudge Brownie 280 11 grams 43 grams 3 grams
Sweet Life Oatmeal Raisin
Cookie 160 5 grams 24 grams 2 grams
Nutrition http://www.yum.com/nutrition/documents/kfc_nutrition.pdf
Foods Calories Fat Carbohydrate Protein

Build your own Pizza!

All stats are for 1 slice
12” Medium Pizza
Start with Cheese Pizza 180 6.1 grams 23 grams 10 grams
Meat Toppings Calories Fat Carbohydrate Protein
Ham 5.6. .18 grams .46 grams .85 grams
Beef 18.65 1.4 grams .36 grams .91 grams
Pepperoni 25.28 1.46 grams .12 grams 1.09 grams
Italian Sausage 19.35 1.73 grams .13 grams .83 grams
Bacon 35.57 3.11 grams .09 grams 1.17 grams
Veggie Toppings Calories Fat Carbohydrate Protein
Green Pepper 1.66 0 grams .39 grams .06 grams
Mushrooms 2.19 .03 grams .45 grams .17 grams
Green Peppers 1.66 0 grams .39 grams .06 grams
Onions 2.47 0 grams .56 grams .08 grams
Black Olives 11.97 1.59 grams .24 grams .24 grams
Tomatoes 1.84 .02 grams .4 grams .08 grams
Pineapple 6.5 0 grams 1.7 grams .04 grams
Hot Peppers 0 0 grams 0 grams 0 grams
Extra Cheese 21.8 1.51 grams .17 grams 1.84 grams
Nutrition Website http://www.littlecaesars.com/menu/nutrition.asp?category=menu
Foods Calories Fat Carbohydrate Protein
Featured Items

Grilled Snack Wrap™ with

no sauce 230 6.5 grams 24 grams 18 grams

Southwest Salad with

Grilled Chicken 320 9 grams 30 grams 30 grams

Asian Salad with Grilled

Chicken 300 10 grams 23 grams 32 grams
Breakfast Calories Fat Carbs Protein
English Muffin 140 1.5 grams 27 grams 5 grams
Egg McMuffin 300 12 grams 30 grams 18 grams
Scrambled Eggs (2) 170 11 grams 1 grams 15 grams
Wraps & Salads Calories Fat Carbs Protein
Grilled Snack Wrap™ with
ranch 270 10 grams 26 grams 18 grams
Grilled Snack Wrap™ with
Honey Mustard 260 9 grams 18 grams 18 grams
Southwest Salad (without
chicken) 140 4.5 grams 20 grams 6 grams
Asian Salad (without
chicken) 150 7 grams 15 grams 8 grams
Bacon Ranch Salad with
Grilled Chicken 260 9 grams 12 grams 33 grams
Bacon Ranch Salad (without
chicken) 140 7 grams 10 grams 9 grams
Side Salad 20 0 grams 4 grams 1 grams
Snack Size Fruit & Walnut
Salad 210 8 grams 31 grams 4 grams
Dessert Calories Fat Carbohydrates Protein
Apple Dippers 35 0 grams 8 grams 0 grams
Fruit 'n Yogurt Parfait
(without granola) 130 2 grams 25 grams 4 grams
Vanilla Reduced Fat Ice
Cream Cone 150 3.5 grams 24 grams 4 grams
Oatmeal Raisin Cookie 150 6 grams 22 grams 2 grams
1% Low Fat Milk Jug 100 2.5 grams 12 grams 8 grams
Nutrition Website http://www.mcdonalds.com/app_controller.nutrition.index1.html
Foods Calories Fat Carbohydrate Protein
Featured Item All Lunch
Size!!

Chicken Giardino 350 7 grams 40 grams 26 grams

Meals All Lunch Size Calories Fat Carbohydrate Protein
Capellini Pomodoro 350 11 grams 52 grams 10 grams
Linguine alla Marinara 280 6 grams 48 grams 8 grams
Shrimp Primavera 490 15 grams 65 grams 26 grams
Soup/Bread Calories Fat Carbohydrate Protein
Minestrone Soup 100 1 grams 18 grams 5 grams
Breadstick, plain, 1 140 1.5 grams 26 grams 5 grams
Foods Calories Fat Carbohydrate Protein
Featured Items

Shrimp Dumplings (steamed) 290 9 grams 26 grams 24 grams

Ginger Chicken & Broccoli 26 grams (half 45 grams (half 61 grams (half
(have half) 660 (half 330) 13) 22.5) 30.5)

Oolong Marinated sea Bass 520 12 grams 40 grams 63 grams

Appetizers Calories Fat Carbohydrate Protein
Chicken Lettuce Wraps (have 510 grams 12 grams (half 28 grams (half
half) (half 255) 6) 68 grams (half 34) 14)
Vegetarian Lettuce Wraps 420 4.5 grams 70 grams 25 grams
Salt & Pepper Calamari (have 12 grams (half 131 grams (half 35 grams (half
half) 807 (half 403.5) 6) 65.1) 17.5)
Seared Ahi Tuna 312 11 grams 21 grams 31 grams
Vegetable Dumplings
(steamed) 330 8 grams 53 grams 12 grams
Soup Calories Fat Carbohydrate Protein
Wonton Soup (per bowl) 350 10 grams 44 grams 21 grams
Meals Calories Fat Carbohydrate Protein
Buddha's Feast Steamed 200 1.5 grams 43 grams 10 grams
Buddha's Feast Stir-Fried 430 4 grams 80 grams 27 grams
Chicken w/ Black Bean Sauce 25 grams (half 33 grams (half 76 grams (half
(have half) 700 (half 350) 12.5) 16.5) 38)
Ginger Chicken & Broccoli 26 grams (half 45 grams (half 61 grams (half
(have half) 660 (half 330) 13) 22.5) 30.5)
Sweet and Sour Chicken (have 20 grams (half 107 grams (half 40 grams (half
half) 770 (half 385) 10) 53.5) 20)
Seafood Calories Fat Carbohydrate Protein
Cantonese Shrimp 330 12 grams 21 grams 33 grams
27 grams (half 100 grams (half 69 grams (half
Lemon Scallops (have half) 950 (half 475) 13.5) 50) 34.5)
Wild Alaskan Sockeye Salmon 36 grams (half 57 grams (half
Lemon Pepper (have half) 700 (half 350) 18) 36 grams (half 18) 28.5)
Wild Alaskan Sockeye Salmon 36 grams (half 23 grams ( half 59 grams
w/ Ginger (have half) 646 (half 323) 18) 11.5) (half29.5)
Noodles, Meins, & Rice Calories Fat Carbohydrate Protein
Brown Rice (cooked) 350 2.5 grams 73 grams 7 grams
Cantonese Chow Fun Chicken 23 grams (half 146 grams (half 60 grams (half
(have half) 1050 (half 525) 11.5) 73) 30)
26 grams (half 84 grams (half 42) 54 grams (half
Chow Mein Beef (have half) 790 (half 395) 13) 27)
Chow Mein Chicken (have 16 grams (half 49 grams (half
half) 690 (half 345) 8) 84 grams (half 42) 24.5)
Chow Mein Shrimp (have 13 grams (half 41 grams (half
half) 620 (half 310) 6.5) 84 grams (half 42) 20.5)
Chow Mein Vegetable 470 4.5 grams 87 grams 19 grams
11 grams 111 grams (half 18 grams (half
Garlic Noodle (have half) 610 (half 305) (half- 5.5) 55.5) 9)
16 grams (half 91 grams (half 28 grams (half
Singapore Street Noodles 570 (half 285) 8) 45.5) 14)
Vegetable Chow Fun (have 8 grams (half 182 grams (half 22 grams (half
half) 880 (half 440) 4) 61) 11)
White Rice (cooked) 410 1 grams 88 grams 8 grams
Dessert Calories Fat Carbohydrate Protein
Flourless Chocolate Dome 26 grams (half 8 grams (half
(have half) 570 (half 285) 13) 84 grams (half 42) 4)
Nutrition Website http://www.pfchangs.com/cuisine/menu_main.jsp
Foods Calories Fat Carbohydrate Protein
Feature Item

12” Pizza 1 Slice

Fit and Delicious
Chicken & Cheese 160 5 grams 21 grams 9 grams
Ham & Cheese 150 4.5 grams 20 grams 6 grams
Medium Cheese 140 4 grams 20 grams 6 grams
Toppings Calories Fat Carbohydrate Protein
Green Pepper 4 0 grams 1 grams 0 grams
Jalapeno 4 0 grams 1 grams 0 grams
Mushroom 4 0 grams 1 grams 0 grams
Red onion 4 0 grams 1 grams 0 grams
Tomatoes 4 0 grams 1 grams 0 grams
Pineapple 8 0 grams 2 grams 0 grams
12” Medium Pan Pizza
1 Slice Calories Fat Carbohydrate Protein
Cheese Only 270 13 grams 27 grams 11 grams
Pepperoni 280 14 grams 27 grams 12 grams
Pepperoni & Mushroom 260 13 grams 27 grams 11 grams
Quartered Ham &
Pineapple 250 11 grams 28 grams 10 grams
Veggie Lover's 250 11 grams 28 grams 10 grams
Nutrition Website http://www.yum.com/nutrition/menu.asp?brandID_Abbr=1_PH
Foods Calories Fat Carbohydrate Protein
Feature Items

Lime Chili Chicken Sub

Wheat Bread, Regular Sized 228 5.6grams 23.1 grams 20 grams
Honey Bourbon Chicken
Sub Wheat Bread, Regular
sized 227 6.8 grams 20.5 grams 20.4 grams
Roman Chicken Salad (no
dressing) 120 3.3 grams 5.2 grams 17.4 grams
Subs/Sandwiches/Wraps Calories Fat Carbohydrate Protein
Turkey Sandwich Wheat
Bread With Honey Mustard 359 6 grams 45 grams 24 grams
Turkey Lite Sandwich,
Small 334 6 grams 45 grams 24 grams
Honey Bourbon Chicken
Sandwich, Small 359 6 grams 45 grams 24 grams
Sierra Smoked Turkey
sandwich, small with
Raspberry Chipotle Sauce 350 6 grams 53 grams 23 grams
Honey Bourbon Chicken on
Pita Bread 259 6.7 grams 28 grams 23 grams
Lime Chili Chicken on Pita
Bread 260 5.5 grams 30.6 grams 21.2 grams
Soup/Salad Calories Fat Carbohydrate Protein
Garden Fresh Side Salad
(no dressing) 37 .7 grams 6 grams 1.6 grams
Pumpkin Soup, Regular
sized 121 3.6 grams 18.2 grams 3.9 grams
Dessert Calories Fat Carbohydrate Protein
Chocolate Chip Cookie 180 9 grams 25 grams 2 grams
Foods Calories Fat Carbohydrate Protein
Petite Sirloin 206 5 grams 2 grams 38 grams
Top Sirloin 256 6 grams 2 grams 48.5 grams
Soup Calories Fat Carbohydrate Protein
White Bean Chicken Chili 218 8 grams 28 grams 8.5 grams
Desserts Calories Fat Carbohydrate Protein
677 (third 31 grams 93 grams (third 6.3 grams
Blondie (have third) 225.6) (third 10.3) 31) (third 2.1)
Fresh Strawberries & Cream 220 8 grams 30 grams 7 grams
Nutrition Website http://www.rubytuesday.com/files/Nutrition.pdf
Foods Calories Fat Carbohydrate Protein
Featured Items

Mandarin Chicken Salad 170 2 grams 18 grams 23 grams

Ultimate Chicken Grill

(with out honey mustard) 330 4.5 grams 41 grams 33 grams
Salads No Dressing
No Nuts No Noodles
No Croutons unless
otherwise specified Calories Fat Carbohydrate Protein
Cranberry Pecan Chicken
Salad (have cranberries
and pecans) 260 6 grams 30 grams 23 grams
Caesar Chicken Salad 190 5 grams 9 grams 27 grams
Side Salad 35 0 grams 8 grams 1 grams
Sandwich
Components Calories Fat Carbohydrate Protein
Ultimate Chicken Grill
Fillet 130 2 grams 0 grams 26 grams
Roasted Turkey Breast 80 1.5 grams 5 grams 12 grams
Black Forest Ham 70 1.5 grams 1 grams 14 grams
Sandwich Bun 169 2 grams 31 grams 5 grams
Kaiser Roll 200 2.5 grams 38 grams 7 grams
Sides Calories Fat Carbohydrate Protein
Mandarin Orange Cup 80 0 grams 19 grams 1 grams
Low Fat Strawberry
Yogurt (no granola) 40 1.5 grams 27 grams 6 grams
Plain Baked Potato 270 .5 grams 61 grams 7 grams
Sour Cream & Chives
Baked Potato 320 4 grams 63 grams 9 grams
Small Chili 220 6 grams 23 grams 17 grams
Frosty Calories Fat Carbohydrate Protein
Junior Original Chocolate
Frosty 160 4 grams 28 grams 4 grams
Junior Original Vanilla
Frosty 150 4 grams 26 grams 4 grams
Nutrition Website http://www.wendys.com/food/pdf/us/nutrition.pdf