Tall Chicks Unite! Group

Happy Sunday!

posted by Hopeless on 1:27 pm

Hey everyone, happy Sunday! Hope ya'll are having a great day, and since weekends are big diet days for me at least, I find myself eating out. BUT there is hope, even for finding something low-cal at even McDonald's. Thanks to the wonderful Donia, of course. She had made this amazing journey to find low-cal/low-fat food at places you wouldn't normally find them, great for dieting or just watching yourself a bit on weekends, the whole version can be found at the +100 To Lose group. However, I'm posting a condensed version which is about five pages if you copy it to word. I hope this helps!

BOLD –Too high in fat and/or calories
Underlined –Good
Italicized –Craving


WENDY'S
Homestyle Chicken Strips Salad (Too high in fat and calories)
Chicken BLT Salad (Too high in fat and calories)
Taco Supremo Salad (Too high in fat and calories)
Mandarin Chicken Salad –Almonds too salty and 130, do not use. Noodles are good, use half the pack, 30 calories and 1g fat. Fat Free French dressing, half the packet and 40 calories. Total nutrition amount: 240 Calories, 3g Fat, 31.5g Carbs, 4g Fiber, 23.5g Protein – 4 WW Points
Custom Salad –Order a grilled chicken patty (or just order a plain old grilled chicken sandwich and yank the patty off) and put it on top of Wendy's side garden salad. The patty has just 120 calories. Total nutrition amount: 155 Calories, 2.5g of fat, 2g fiber (3 WW Points).
Chili –Get the small, no cheese (adds 70 extra calories), yes to chopped onions. Total nutrition amount: 220 Calories, 6g Fat, 23 Carbs, 5g Fiber, 17g Protein – 4 WW Points.
Fruit Cup –Get the bowl or cup, skip the yogurt (adds 90 extra calories and 16 carbs and overpowers the fruit) Total nutrition amount: Cup has 80 calories and 2g fiber (1 WW Point) Bowl has 130 calories and 4g fiber (2 WW Points), both fat free
Frosty –Ask for it in a water cup (4 oz), two oz smaller than Jr. Frosty. Total nutrition amount: 106 calories and 2.5g of fat. (2 WW Points)

MCDONALD'S
Flurry(Too high in fat and calories) –Has 500–600+ calories
Fruit & Yogurt Parfait –Use the yogurt, leave off the granola. Total nutrition amount: 130 calories and 3g fat (3 WW Points)
Fruit & Walnut Salad– Do not eat walnuts, saves you 140 calories and 12g of fat, use same calories as fruit and yogurt parfait (?) (3 WW Points)
Bacon Ranch Salad –Use grilled chicken, not “crispy”, (saves you 90 calories and 7g fat), only use Newman's Own Low Fat Balsamic Vinaigrette, half the pouch, 20 calories and 1.5g fat. NOTE: Little difference between salads, if you like parmesan, get the Caesar, and if you are a fan of bleu cheese, go for the cobb.
Premium Chicken Sandwich “The Classic” –No mayo, half the bread. Total nutrition amount: 245 calories and 3g fat.
English Muffin(Craving!)– Skip the butter, cheese and breakfast meats, add egg for 75 calories if you want. Total nutrition amount: 150 calories and it even has 2g of fiber. (3 WW Points)
Ice Cream Cone(craving!) –Do not overstuff! Total nutrition amount: 150 calories and 4.5g of fat. (3 WW Points)
Apple Dippers(craving!) –Use half the amount of caramel. Total nutrition amount: 70 calories. (1 WW Point)

BURGER KING
TenderGrill Chicken Sandwich –No bun, no honey mustard spread. Total nutrition amount: 160 calories, 4g fat, 600mg sodium, 2 carbs, 2g fiber and 28g protein (3 WW Points)
Fire Grilled Chicken Caesar Salad –Use half the packet of fat free honey mustard dressing, adds 35 calories. Total nutrition amount: 190 calories, 7g fat, 9 carbs, 1g fiber and 25g protein (4 WW Points).
Fire Grilled Chicken Garden Salad –Total nutrition amount: 210 calories, 7g fat, 13 carbs, 2g fiber and 26g protein (4 WW Points)
Veggie Burger – Skip the bun (160 calories) and the mayo (80 calories), order low–calorie style, if you eat as it is it has 420 calories and 16g of fat. Add onions if desired. Total nutrition amount (for the patty): 190 calories, 5g fat, 760mg of sodium, 19 carbs, 6g fiber and 18g protein (3 WW Points).
NOTES:
–Do NOT eat their breakfasts
–Add onions for only 25 calories and half a gram of fat (1 WW point)
–Order sandwiches low–carb, gives you without bun, in a bowl covered with lettuce and tomato
–Burger King serves shrimp as well, but not a great idea to have seafood in a fast–food place
–Carries Minute Maid Light Lemonade, try it mixed with Diet Coke

TACO BELL
Grilled Steak Soft Taco, Fresco Style –Total nutrition amount: 170 Calories, 5g fat, 560mg Sodium, 21g Carbs, 2g Fiber, 11g Protein (3 WW Points)
Soft Beef Taco, Fresco Style –Total nutrition amount: 150 Calories, 7g fat, 360mg Sodium, 14g Carbs, 3g Fiber, 7g Protein (3 WW Points)
Tostada, Fresco Style –Eat without the shell, and fresco pinto beans. –Total nutrition amount: 200 Calories, 6g fat, 670mg Sodium, 30g Carbs, 8g Fiber, 8g Protein (4 WW Points)
Spicy Chicken Taco, Fresco Style –You can eat the soft taco for 20 extra calories (already added into total nutrition amount). –Total nutrition amount: 190 Calories, 7g fat, 640mg Sodium, 22g Carbs, 3g Fiber, 10g Protein (4 WW Points)
Ranchero Chicken Taco, Fresco Style –High in sodium, uses same grilled chicken as the Baja Chicken Gordita, but BCG bread is higher in calories. –Total nutrition amount: 170 Calories, 4.5g fat, 700mg Sodium, 22g Carbs, 2g Fiber, 12g Protein (3 WW Points)
Cinnamon Twists(craving!) –Total nutrition amount: 160 Calories, 5g fat, 150mg Sodium, 28g Carbs, 0g Fiber
NOTE: –Order everything you can “fresco style”, meaning they'll replace the cheese and sauce with fiesta salsa.

SUBWAY
The Salads (4–6 WW Points) –Sandwiches without bread, Subway Club and Grilled Chicken & Baby Spinach recommended. Use Kraft Fat Free Italian (35 calories) or a side of Sweet Union Sauce, dip sparingly, (40 calories for 2.5 Tbsp) or fat free honey mustard (30 calories), DO NOT GET Atikins honey mustard (22g fat!). All salads 250 calories of less.
NOTE:
–Skip the cheese on all items
–6” sub bread has 200 calories
–Honey Wheat 6" sub bread has 250 calories
–Use 120 calorie, 8g fiber wrap
–Skip cookies, grab a 50 calorie Fruit Roll–Up
–If you want chips, do Baked Lays
–Even with that “7 under 6 claim”, the Sweet Onion Teriyaki sub has 370 calories
–The "Carb Conscious" wraps, with all that bacon, and/or mayo over 440 calories each
–Tuna subs are BAD, with all that mayo over 30g of fat, 6" tuna Sub has 530 calories
–The Meatball & Marinara has 610 calories
–TheChicken Bacon Ranch 6" has 640 calories
–The Chipotle Southwest Sauce has 100 calories
–Low–calorie choices for bread, use deli rolls (170 calories) or tortillas (120 calories and 8g fiber)
–Put turkey, ham or roast beef in wraps

KFC
Honey BBQ Sandwich –Do this, the Snacker is too small, only 80 calories more. Eat half the bun and save 80–100 calories and 2 WW Points(not counted in total nutrition amount) –Total nutrition amount: 300 calories, 6g of fat and 1g fiber (6 WW Points)
Original Recipe Chicken Breast without skin and breading –Do NOT eat the skin and breading, adds 200 calories and 16 g fat. –Total nutrition amount: 140 calories, 3 grams of fat, 410mg sodium, 29 grams protein (3 WW Points)
Roasted Chicken Caesar Salad (5 WW Points) –If needed, used fat free ranch dressing (35 calories, not added in total nutrition amount). Total nutrition amount: 220 calories, 9g fat, 6 carbs, 3g fiber, 29g protein (5 WW Points)
Roasted BLT Salad –Good with fat free ranch dressing, add 35 calories if used. Total calories amount: 210 calories, 7g fat, 8 carbs, 4g fiber, and 28g protein (4 WW Points)
BBQ Beans –Eat half of them, not counted as that in total nutrition amount. Total nutrition amount: 230 7g fiber, 8g of protein, and 1g of fat (4 WW Points)
Green Beans –Total nutrition amount: 50 calories (1 WW Point)
Side Salads –Total nutrition amount: 15–50 calories (1 WW Point)
Mashed Potatoes, no gravy (2 WW Points) –Take away 20 calories and .5 grams of fat if eaten without gravy. Total nutrition amount: 130 calories, 4.5 grams of fat, 16 carbs and 1g fiber (2 WW Points)
Corn on the Cob –Add a small piece, do not drown in butter. Total nutrition amount: 70 calories and 1.5 grams of fat (1 WW Point)
Lil Bucket Strawberry Shortcake(craving!) –Share it, don’t do any of the other lil bucket desserts. –Total nutrition amount: 200 calories and 6g of fat (5 WW Points)

STARBUCKS
Caramel Frappuccino Light Blended Coffee –Total nutrition amount:140 calories 1.5g fat, 28 carbs, 2g fiber, 21g sugar, 5g protein (3 WW Points)
Coffee Frappuccino Light Blended Coffee –Total nutrition amount: 110 calories, 1g fat, 22 carbs, 2g fiber, 15g sugar, 5g protein (2 WW Points)
Espresso Frappuccino Light Blended Coffee –Total nutrition amount: 100 calories, 0.5g fat, 19 carbs, 2g fiber, 15g sugar, 5g protein (2 WW Points)
Mocha Frappuccino Light Blended Coffee –Total nutrition amount: 140 calories, 0.5g fat, 28 carbs, 3g fiber, 19g sugar, 5g protein (2 WW Points)
Iced Black Tea –Order unsweetened. –Total nutritional amount: No calories (0 WW Points)
Iced Black Tea Lemonade – If you order tea unsweetened, cut the calories in half. –Total nutritional amount: 90 calories (1 WW Point)
Iced Green Tea –Unsweetened and good for you, if you don’t like mint don’t get it. –Total nutrition amount: No calories (0 WW Points)
^Cafe Misto –With fat–free milk –Total nutrition amount: 60 calories (1 WW Point)
^Cappuccino –With fat–free milk –Total nutrition amount: 80 calories (2 WW Points)
*Grande Iced Caffe Americano –Total nutrition amount: 20 calories, 0g fat, 3 carbs, 0 fiber, 0g sugar, 1g protein (0 WW Points)
*Grande Iced Caffe Latte –Total nutrition amount: 100 cal, 0g fat, 14 carbs, 0g fiber, 11g sugar, 9g protein (2 WW Points)
Dannon Light n' Fit Yogurt –Comes in many flavors, calories vary depending on sizes. –Total nutrition amount: 45–80 calories (2 WW Points)
Fruit Salad –Total nutrition amount: 100 calories, 0.5g fat and 2g fiber (2 WW Points)
Sugar Free Jones Sodas –Total nutrition amount: No calories (0 WW Points)
Biscotti(craving!) –Pretty large, tall for a cookie, do not believe the website on this one. –Total nutrition amount: 140 calories 5g fat (3 WW Points)
NOTE:
–All are tall without whipped cream except for the *
–Light taste just as good as high–calorie
–If they have a ^, you may add a shot of no–calorie sugar free vanilla syrup
–Do NOT eat the baked goods, even reduced fat stuff have 300+ calories
–60–Calorie cinnamon twist was not found in the coffee chain, at five different Starbucks locations, maybe just a rumor
–There ARE more flavored iced teas, but order them unsweetened

PANERA BREAD
*Salads/Fruit:
Asian Chicken Salad –Do not use the dressing that comes with the salad (adds 100 calories and 4g fat per ounce) switch for sugar–free poppyseed dressing. –Total nutrition amount: 160 calories, 5.5g fat, 14.5g carbs, 2g protein, 1g fiber (3 WW points)
Grilled Chicken Caesar Salad –Dressing not needed, but order on side and dip sparingly if desired. Caesar has 100 calories and 10.5 per ounce. Dip carefully, use only half of it, added into total nutrition amount. Total nutrition amount: 180 calories, 6.5g cat, 11g carbs, 19g protein, 1.5g fiber (4 WW Points)
Greek Salad –Do not use Greek Dressing (1 ounce 145 calories 16g fat) use fat–free poppyseed or fat–free raspberry vinaigrette. –Total nutrition amount: 115 calories, 8g fat, 7.5g carbs, 4.5g protein, 2.5g fiber (2 WW points)
Classic Cafe Salad –No dressing. –Total nutrition amount: 25 calories, 0g fat, 5g carbs, 1.5g protein, 2.5g fiber (0 WW points)
Fruit Cup –Total nutrition amount: 70 calories, 0g fat, 19g carbs, 1g protein, 1g fiber (1 WW point)
*Soups:
Cuban Black Bean –Thick, like chili. Total nutrition amount: 210 calories, 5g fat, 28g carbs, 11g fiber, 13g protein (4 WW Points)
French Onion –Do not use cheese or croutons. –Total nutrition amount: 80 calories, 3g fat, 12g carbs, 2g protein, 2g fiber (1 WW Point)
Low–Fat Chicken Noodle –Total nutrition amount: 100 calories, 2g fat, 15g carbs, 1g fiber, 5g protein (2 WW Points)
Low–Fat Vegetarian Garden Vegetable Soup –Total nutritional information: 90 calories, 0.5g fat, 17g carbs, 4g protein, 2g fiber (1 WW Point)
Low–Fat Vegetarian Black Bean Soup –Total nutrition amount: 160 calories, 1g fat and 11g fiber
Low–Fat Vegetarian Tomato Lentil Soup –Total nutrition amount: 120 calories and 1.5g fat respectively

NOTE:
–*All of these nutrition amounts are for Panera’s “Pick Any Two” options, meaning you pick any half–sandwiches, half salads, soups or a fruit cup to make your own meal.
–Full–sized salads are twice the nutrition amount as the ones given
–Sandwiches are HIGH in fat and calories, pick for your “Pick Any Two” smoked turkey on Sourdough, Artisan County Miche, Artisan French Miche, Artisan Stone–Milled Rye Miche, or Artisan Sesame Semolina Miche breads. The half sandwich (without mayo) will be 200–250 calories, 2g fat or so, 4–5 WW Points.
–Panera’s has low–cal bread, but they aren’t recommended. If still desired, go for Pumpkin (90 calories, 2.5g fat and 9 carbs per slice)
–Artisan Whole Grain Baguette is the best bread (140 calories, 1g fat, 3g fiber).
–Do NOT use any salad dressing besides Fat Free Poppyseed Sugarless (25 calories for 2 ounces) or Raspberry Vinaigrette Fat Free (50 calories for two ounces). Don’t be fooled by Balsamic Vinaigrette, Reduced Sugar–Has 350 calories and 36g fat per 2 ounces.