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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 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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a QUICKOPTIONS no effort. because YOU MUST EAT TO

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SUCCEEDWITH P9OX.

QUICK DISHES- t o m a k ea t h o m e
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Try these heaLthy and tasty quick dishes that are a snap to prepare.

t SERVING
SIZE
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Chicken 6 oz. 2 protein

Corn tortiLLas 2 1 carbohydrate
a S O F TT A C O S S al s a to taste I condiment
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S h r i m po r c h i c k e n 6 oz. 2 protein
Rice I cup 1 carbohydrate
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S T IR -F R Y VegetabLes 1 cup 1 vegetabte
Soy sauce to taste 1 condiment

) Tuna 6 oz. 2 protein

Bread 2 stices 1 carbohydrate
SaLadgreens 2 cups 1 vegetable
t T U N AS A L A D Fat-free dressingor mayo 2 Tbsp
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condiment
/
I Soy or turkey burger 1 2 protein
! Lettuce, tomato, onion to taste 1 vegetable
BURGER Ketchup and mustard to taste 1 condiment
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- 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.

, Amy's Kitchen CascadianFarms

Weight Watchers Smart Ones ,Cedarlane Natural Foods
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_Lean Cuisine _ Healthy Choice

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:

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L E V E LI BOO
CALORIES Up to 400 catories per meat 10 g fat 600 mg sodium
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L E V E LI I 2400cALORtES Up to 600 calories per meaL 12g fat 800 mgsodium

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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
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ChickenMcGriLL@ 300 6.0g 379 259
GriL[edChickenCaesarSaLad 210 7.0g 119 269
(no dressingl
'n ta,
Fruit Yogurt Parfait 280 4.0I s39 B.og

- J A C KI N T H E B O X
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Chicken Fajita Pita 330 119 35g

BURGER
K I N G tr*l (rl ll | *I *l -*t lI ;f f l{r) I I II
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BK Veggie@ 310 7g 469 1sg
ChickenCaesarSatad 160 6g 5g 259
( no dressingor croutons)

CARL'S J R. --*l(rllll*I*l-.{dll:rll{r)l{ll
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Hamburger 280 9.09 36g 149
CharbroitedBBQ 290 3 . 5g 419 25g
ChickenSandwichrM
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CharbroiLedChicken 79 129 259

SaLad-To-GorM

GardenSaLad-To-GorM 50 2.s9 4g ?n

-\ PIZZA HUT rtfittt{til+-ffi3-

T h i n ' NCrispyPizza= | slice

Cheese 200 9g 229 log
'N
Thin Crispy Pizza = 1 slice
Veggie Lover'so 190 9g 229 8.0g

Pasta, 1 serving
490 6g 919 189
Spaqhettiw/ Marinara

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 SUBWAY
6-inch Ham 290 5g 46g 189

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6-inch Roast Beef

6-inch Roasted
290

320
59

59
459

479
19g

23g
ChickenBreast

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6-inch Turkey Breast

6-inch Veggie Detite@

220
230
3 . 5g
3g
369
44g
139

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

' 1 8g
Honey Mustard Ham 310 59 52g
lncludes ltalian or wheat bread, selected vegetables and selected sauce.

Saladswithout dressi ng

Ham 110 3g 119 119

Roast Beef 120 39 log 12g

Veggie Detite@ 50 1g 99 2g
RoastedChicken Breast 140 39 12g 16g
' 1 1g
Turkey Breast 100 29 ll g

TACO BELL -ln(.iilT+ :

Soft Taco

Beef 210 log 21g 119

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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

C H I C K - F I L - A -{al(rill{.1
ChargriLledChicken 180 69 9g 22g
GardenSatad

Chargril.Led
Chicken 250 3g 28g 26g
Sandwich(no butter)
 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
_y"" can eat chicken,turkey, or beef with haLfthe bun or bread.Avoid high-fatdressings
-- L--! ...:-L L^r! rL^ L..- ^- L-^^i A.,^ii hi^h-fa+ ztra on
during )
IMPORTANT PHASE L saLads.Refer to your Portion PLanfor proper servings.

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

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