Food on the Run


Fast Food Guide

Arby’s®:

Food
Calories
Fat(g)
Caeser Salad (fat free dressing)
90
4
Chicken Caeser Salad
230
8
Jr. Roast Beef
270
9
Lt. Grilled Chicken Sandwich
280
5
Lt. Roast Chicken Sandwich
370
7
Food
Calories
Fat(g)
Lt. Roast Chicken Deluxe
260
5
Lt. Roast Turkey Deluxe
260
5
Martha's Vineyard Salad
250
8
*Do not use Buttermilk Ranch
290
30
*Do not use Caesar dressing
310
34

Burger King®:

Food
Calories
Fat(g)
BK Chicken Broiler Sandwich (no mayo)
390
8
BK Veggie Burger (no mayo)
330
10
Bullseyes - BBQ Deluxe
120
13
Chicken Tenders (4pc.)
170
9
Chicken Tenders Sandwich (no mayo)
290
10
Food
Calories
Fat(g)
Chunky Chicken Salad with fat free dressing
142
4
Hamburger
320
14
Whopper Jr. (no mayo)
330
14
*Do not use Ranch Dressing
120
13

Culvers®:

Food
Calories
Fat(g)
Beef Pot Roast Sandwich
330
10
Butterburger Single
350
16
Chicken Caesar Salad
280
11
Green Pepper w/Beef Soup
158
1.6
Food
Calories
Fat(g)
Grilled Chicken Sandwich
370
11
Italian Style Wedding Soup
143
2
*Do not get Taco Salad
670
45

Dairy Queen®:

Food
Calories
Fat(g)
Chocolate Sundae - sm.
280
7
DQ Fudgebar
50
0
DQ Homestyle Hamburger
290
8
DQ Sandwich
200
6
Food
Calories
Fat(g)
Grilled Chicken Sandwich
310
10
Soft Serve Chocolate Cone
150
5
Vanilla Orange Bar
60
0
*Do not get Chicken Strip Basket
1600
50

KFC®:

Food
Calories
Fat(g)
Honey BBQ Sandwich
310
6
Mashed Potatoes with gravy
120
4.5
Original Recipe Breast - no skin or breaking
140
3
Roasted Chicken Caesar Salad (no dressing/croutons)
220
9
Food
Calories
Fat(g)
Tender Roast Sandwich - no sauce
270
5
*Watch out for Crispy Caesar Twister
744
41
*Stay away from
Chicken Pot pie
770
42

Long John Silver’s® :

Food
Calories
Fat(g)
Baked Cod
120
4.5
Clam Chowder
220
10
Grilled Chicken Salad
140
2.5
Grilled Chicken Sandwich
300
7
Hush Puppy (each/one piece)
60
2.5
Lobster Stuffed Crab Cake (each/one piece)
170
9
Food
Calories
Fat(g)
Mandarin Chicken Salad (no almonds, noodles, or dressing)
150
1.5
Shrimp and Seafood Salad
260
12
*Watch out for the tartar sauce
100
9

McDonald’s®:

Food
Calories
Fat(g)
Chef Salad
150
8
Chicken McGrill (no mayo)
340
7
Egg McMuffin
290
12
Fruit and Yogurt Parfait without granola
280
4
Grilled Chicken Salad - no dressing
100
2.5
Food
Calories
Fat(g)
Hamburger
280
10
Lowfat Apple Bran Muffin
300
3
Vanilla reduced fat ice cream
150
4.5
*Do not use Ranch Dressing
170
18

Mr. Goodcents®:

Food
Calories
Fat(g)
Grilled Chicken Salad
202
7
Oven Roasted Chicken Breast (wheat)
370
5
Pasta Sub
369
7
Pasta, Red Sauce on Mostaccioli
224
2
Food
Calories
Fat(g)
Penny Club-Gold
Premium Sub
325
8
Standard Dressing
20
2
Turkey Sub
369
7
 
 

Quiznos®:

Food
Calories
Fat(g)
Cookies
360-380
17-21
Honey Bourbon Chicken - sm.
359
6
Sierra Smoked Turkey - sm.
350
6
Food
Calories
Fat(g)
Turkey Lite - sm.
334
6
*Don't get Ranch Dressing
286
30
*Don't order Signature Sub - traditional
1084
54

Starbucks®:

Food
Calories
Fat(g)
Cafe`  Au Lait Grande - No Fat Skim Milk
60
0
Caffe' Mistro Grande - No Fat Skim Milk
60
0
Caffe' Mocha Grande - lowfat no whip cream
170
1.5
Food
Calories
Fat(g)
Caffe' Vanilla Frappuccino Light
160
1
Latte 16 oz. - No Fat Skim Milk
160
0
*Stay away from Breve
570
42

Subway®:

Food
Calories
Fat(g)
Any 7 Under 6 Sandwich
219-253
3.5-6
Any 7 Under 6 Salads
50-145
1-3.5
Fruizle Express Drink
103-133
0
Honey Mustard Turkey with cucumber
275
3.5
Food
Calories
Fat(g)
Minestrone Soup
70
1
Steak & Cheese Classic Sub
362
13
Tomato & Cheese Classic Sub
362
13

Taco Bell®:

Food
Calories
Fat(g)
Bean Burrito
370
7
Chicken Softshell Taco
190
7
Fiesta Steak or Chicken Burrito
370
12
Gordita Supreme Steak, Chicken, Beef
300
13-14
Food
Calories
Fat(g)
Taco
210
12
Tostada
250
12
*Do not get Mucho Grandes Nachos
1320
82

Taco John’s®:

Food
Calories
Fat(g)
Apple Grande
240
9
Bean Burrito
320
7
Chicken Softshell Taco
190
6
Crispy Taco
180
10
Food
Calories
Fat(g)
Softshell Taco
220
10
Taco Burger
250
9
*Do not get Super Nachos
830
51
*Do not get Super Potato Oles
980
62

TCBY®:

Food
Calories
Fat(g)
Frozen Yogurt Lo Carb
110
7
Frozen Yogurt Non-fat
110
0
Frozen Yogurt Non-fat no sugar added
90
0
Food
Calories
Fat(g)
Frozen Yogurt 95% fat free
140
3
Sorbet non-fat / non-dairy
100
0
Smoothly Raspberry DeLITE small
360
3

Wendy's®:

Food
Calories
Fat(g)
Deluxe Garden Salad
110
6
Fresh Fruit Bowl with yogurt
210
1
Grilled Chicken Salad
200
7
Grilled Chicken Sandwich
300
7
Food
Calories
Fat(g)
Jr. or Kids' Size Hamburger
270
9
Mandain Chicken Salad (no almonds, noodles, or dressing)
150
1.5