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t o e a t , L e t a L o n ec o o k . S o w e ' v e i n c l u d e d s o m e q u i c k food options that require minimaL or

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QUICKOPTIONS

no effort. because YOU MUST EAT TO

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SUCCEED WITH P9OX.

QUICK DISHESD

to make athome

Try these heaLthy and tasty quick dishes that are a snap to prepare.

SERVING SIZE Chicken Corn tortiLLas S al s a S h r i m po r c h i c k e n Rice VegetabLes Soy sauce Tuna Bread greens SaLad Fat-free dressing or mayo Soy or turkey burger Lettuce, tomato, onion Ketchup and mustard 6 oz. 2 to taste 6 oz. I cup 1 cup to taste 6 2 2 2 oz. stices cups Tbsp 2 protein 1 carbohydrate I condiment 2 protein 1 carbohydrate 1 vegetabte 1 condiment 2 protein 1 carbohydrate 1 vegetable 'l condiment 2 protein 1 vegetable 1 condiment

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S O F TT A C O S

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T U N AS A L A D BURGER

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1 to taste to taste

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OODS C O N V E N I E N CF E
lf you just don't have the time to prepareanythingmore elaboratethan toast, here you canconsider the next time you hit the frozenfood section. are somebrands Amy's Kitchen Weight Watchers Smart Ones CascadianFarms ,Cedarlane Natural Foods _ Healthy Choice

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_Lean Cuisine
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These foods can be used sparingly when needed, but do not exceed more than one

) CONVENIENCE FOOD GUIDELINES l

p e r d a y . F o L L o wt h e c a L o r i e s , f a t , a n d

sodiumguideLinesbeLow:
10 g fat 12g fat 15g fat 600 mg sodium 800 mgsodium 1000mgsodium

L E V E LI
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BOO CALORIES 2400cALORtES 3OOO CALORIES

Up to 400 catories per meat Up to 600 calories per meaL Up to 800 calories per mea[

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FAST

FOODS-

FinaLLy, for thoes who need to catch a quickmeat

white away from home, here are some smart fast food choices.

MCDONALD'S
ChickenMcGriLL@

300 210 280

6.0g 7.0g 4.0I

379 119 s39

259 269 B.og

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GriL[ed ChickenCaesarSaLad (no dressingl Fruit 'n Yogurt Parfait

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J A C KI N T H E B O X
Chicken Fajita Pita

330

119

35g

BURGER K I N G tr*l
\1 BK Veggie@ ChickenCaesarSatad ( no dressing or croutons)

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310 160

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7g 6g

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469 5g

f l{r) I I II
1sg 259

CARL'S J R.
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280 290 9.09 3 . 5g 79 50 2.s9 36g 419 129 4g 149 25g

Hamburger CharbroitedBBQ ChickenSandwichrM CharbroiLed Chicken SaLad-To-GorM GardenSaLad-To-GorM

259
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PIZZA HUT rtfittt{til+-ffi3T h i n ' NCrispyPizza= | slice Cheese Thin 'N Crispy Pizza = 1 slice Veggie Lover'so Pasta, 1 serving Spaqhettiw/ Marinara

200 190 490

9g 9g 6g

229 229 919

log 8.0g 189

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SUBWAY
6-inch Ham

290 290 320 220 230

5g 59 59 3 . 5g 3g

46g 459 479 369 44g

189 19g 23g 139 9g

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6-inch Roast Beef 6-inch Roasted ChickenBreast 6-inch Turkey Breast 6-inch Veggie Detite@

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lncludes ltalian or wheat bread, lettuce, tomat oes, onions, green pepper, olives, and pickles. 6-inch Sweet Onion ChickenTeriyaki RedWine Vinaigrette CLub Honey Mustard Ham

380 350 310

sg
6g 59

599 539 52g

26g 24g '18 g

lncludes ltalian or wheat bread, selected vegetables and selected sauce. Saladswithout dressi ng Ham Roast Beef Veggie Detite@ RoastedChicken Breast Turkey Breast

110 120 50 140 100

3g 39 1g 39 29

119 log 99 12g '11 g

119 12g 2g 16g ll g

TACO BELL -ln(.iilT+

Soft Taco Beef Chicken Tostada

210 '| 90 250

log 6g log

21g 199 29g

119 14g 11g

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Jr. Hamburger GriLtedChicken Sandwich Mandarin Chicken Sa[ad SpringMix Salad BakedPotato ( plain)

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9g 79 g 1.5 11g 09 149 369 179 12g 72g 34g 249 2og 1l g 79

270 300 348 180 310

C H I C K - F I L - A -{al(rill{.1
ChargriLledChicken GardenSatad Chargril.Led Chicken Sandwich(no butter)

180 250

69 3g

9g 28g

22g 26g

F A S TF O O D G U I D E L I N E S
The majority of fast foods have a high fat and sodium content, and should be used very sparingly. You shoutd NOT exceed one meat per day, a few times a week.

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IMPORTANT
during PHASE

Refer on satads. _you can eat chicken,turkey, or beef without the bun or bread. Avoid high-fat dressings for proper servings. to your Portion PLan
n -- L--! ...:-L L^r! L^ L..^- L-^^i A.,^ii hi^h-fa+ ztra on dressings high-fat bread.Avoid bun or haLfrthe beef with turkey, or _y"" can eat chicken, for proper servings. Refer to your Portion PLan saLads.

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during PHASE { J

_t"u can eat chicken,turkey, or beef with the whole bun or bread. Avoid for proper servings. Refer to your Portion PLan on satads. nigf,'-t.t dressings

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