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W e a L Lh a v e d a y s w h e n i t s e e m s w e c a n ' t f i n d t h e t i m e
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

QUICKOPTIONS

D
a

no effort. because YOU MUST EAT TO

SUCCEEDWITH P9OX.

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QUICK DISHESD

t o m a k ea t h o m e

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

SERVING
SIZE

S O F TT A C O S

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S T IR -F R Y

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T U N AS A L A D

BURGER

Chicken
Corn tortiLLas
S al s a

6 oz.
2
to taste

2 protein
1 carbohydrate
I condiment

S h r i m po r c h i c k e n
Rice
VegetabLes
Soy sauce

6 oz.
I cup
1 cup
to taste

2 protein
1 carbohydrate
1 vegetabte
1 condiment

Tuna
Bread
SaLadgreens
Fat-free dressingor mayo

6
2
2
2

2 protein
1 carbohydrate
1 vegetable
'l
condiment

Soy or turkey burger

Lettuce, tomato, onion
Ketchup and mustard

1
to taste
to taste

oz.
stices
cups
Tbsp

2 protein
1 vegetable
1 condiment

C O N V E N I E N CFEO O D S

lf you just don't have the time to prepareanythingmore elaboratethan toast, here
D

are somebrandsyou canconsiderthe next time you hit the frozenfood section.

CascadianFarms

Amy's Kitchen

,Cedarlane Natural Foods

Weight Watchers Smart Ones

D-

_ Healthy Choice

_Lean Cuisine
I

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

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

CONVENIENCE FOOD GUIDELINES

sodiumguideLinesbeLow:

L E V E LI

BOO
CALORIES

Up to 400 catories per meat

10 g fat

600 mg sodium

L E V E LI I

2400cALORtES

Up to 600 calories per meaL

12g fat

800 mgsodium

L E V E LI I I

3OOO
CALORIES

Up to 800 calories per mea[

15g fat

1000mgsodium

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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

300

6.0g

379

259

210

7.0g

119

269

280

4.0I

s39

B.og

330

119

35g

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*l -*t

BK Veggie@

310

7g

469

1sg

ChickenCaesarSatad
( no dressingor croutons)

160

6g

5g

259

ChickenMcGriLL@
GriL[edChickenCaesarSaLad
(no dressingl
Fruit

'n

Yogurt Parfait

ta,

J A C KI N T H E B O X

\a

Chicken Fajita Pita

BURGER
K I N G tr*l

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CARL'S J R.

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Hamburger
CharbroitedBBQ
ChickenSandwichrM

280

9.09

36g

149

290

3 . 5g

419

25g

79

129

259

2.s9

4g

?n

200

9g

229

log

190

9g

229

8.0g

490

6g

919

189

CharbroiLedChicken
SaLad-To-GorM
GardenSaLad-To-GorM

50

PIZZA HUT rtfittt{til+-ffi3-

-\

T h i n ' NCrispyPizza= | slice

Cheese
Thin

'N

Crispy Pizza = 1 slice

Veggie Lover'so
Pasta, 1 serving

Spaqhettiw/ Marinara

SUBWAY

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6-inch Ham

290

5g

46g

189

6-inch Roast Beef

290

59

459

19g

6-inch Roasted
ChickenBreast

320

59

479

23g

6-inch Turkey Breast

220

3 . 5g

369

139

6-inch Veggie Detite@

230

3g

44g

9g

lncludes ltalian or wheat bread, lettuce, tomat oes, onions, green pepper, olives, and pickles.

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6-inch Sweet Onion

ChickenTeriyaki

380

sg

599

26g

RedWine Vinaigrette CLub

350

6g

539

24g

Honey Mustard Ham

310

59

52g

' 1 8g

lncludes ltalian or wheat bread, selected vegetables and selected sauce.

Saladswithout dressi ng
Ham

110

3g

119

119

Roast Beef

120

39

log

12g

50

1g

99

2g

RoastedChicken Breast

140

39

16g

Turkey Breast

100

29

12g
' 1 1g

Veggie Detite@

TACO BELL -ln(.iilT+

ll g

Soft Taco
Beef

210

log

21g

119

Chicken

'|
90

6g

199

14g

Tostada

250

log

29g

11g

wEN Dy'S r*l(rlill*.-*tz.*lll;rllrcI

I ltIE

Jr. Hamburger

270

9g

149

34g

GriLtedChicken Sandwich

300

79

369

249

MandarinChicken Sa[ad

348

1 . 5g

179

2og

SpringMix Salad

180

11g

12g

1l g

BakedPotato ( plain)

310

09

72g

79

ChargriLledChicken
GardenSatad

180

69

9g

22g

Chargril.Led
Chicken
Sandwich(no butter)

250

3g

28g

26g

C H I C K - F I L - A -{al(rill{.1

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.

',tffhrr'l

Refer
_you can eat chicken,turkey, or beef without the bun or bread. Avoid high-fat dressingson satads.
to your Portion PLanfor proper servings.
n

IMPORTANT

during
PHASE

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-- L--!
...:-L
L^r!
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L..^- L-^^i
A.,^ii
hi^h-fa+
ztra
on
_y"" can eat chicken,turkey, or beef with haLfthe bun or bread.Avoid high-fatdressings
Refer to your Portion PLanfor proper servings.
saLads.

-l
during
PHASE

--1'0

{
J

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