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Quick Options PDF
Quick Options PDF
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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
QUICKOPTIONS
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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
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condiment
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
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are somebrandsyou canconsiderthe next time you hit the frozenfood section.
CascadianFarms
Amy's Kitchen
_ Healthy Choice
_Lean Cuisine
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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
sodiumguideLinesbeLow:
L E V E LI
BOO
CALORIES
10 g fat
600 mg sodium
L E V E LI I
2400cALORtES
12g fat
800 mgsodium
L E V E LI I I
3OOO
CALORIES
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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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
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BURGER
K I N G tr*l
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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
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'N
Spaqhettiw/ Marinara
SUBWAY
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6-inch Ham
290
5g
46g
189
290
59
459
19g
6-inch Roasted
ChickenBreast
320
59
479
23g
220
3 . 5g
369
139
230
3g
44g
9g
lncludes ltalian or wheat bread, lettuce, tomat oes, onions, green pepper, olives, and pickles.
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380
sg
599
26g
350
6g
539
24g
310
59
52g
' 1 8g
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@
ll g
Soft Taco
Beef
210
log
21g
119
Chicken
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90
6g
199
14g
Tostada
250
log
29g
11g
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.
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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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_y"" can eat chicken,turkey, or beef with haLfthe bun or bread.Avoid high-fatdressings
Refer to your Portion PLanfor proper servings.
saLads.
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during
PHASE
--1'0
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_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.