28- Making healthy choices when going out to eat, and meal plans for popular fast food and chain restaurants

Podcast #28 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 28
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured:
Link: http://www.marcandangel.com/2013/05/21/4-short-stories-change-the-way-you-think/
The moral of the story is: small actions and changes lead to large results

Applebees
chili cup, side salad or ceasar side 220
broccoli 100
redskinned potatoes 150
chicken or steak 190-250
skinny margarita 100
820

AMC dine in
side salad with light italian 30
capese pr philly flatbread or sushi 670
700

Arbys

jr roast beef or light turkey deluxe 270
or hot ham and swiss
chopped side salad with light italian dressing 90
360
other great options:
large chopped farmhouse salad 430
small Chopped farmhouse salad 230
classic roast beef sandwich 360
beef and cheddar sandwich 450

Burger King
whopper jr 310
garden side salad 60
dressing 30
soft serve cup 170
570

croissant-which- cheese, egg and ham or bacon 370
OR- sausage, egg cheese & hash brown burrito
oatmeal 170
coffee 0
540

Chipotle
bowl 0
rice 210
cheese 100
beans 120
meat 180
fajita 20
lettuce 10
green salsa 15
tomatoes 25
680

Dairy Queen
coffee 5
classic breakfast burrito 290
hash browns 180
sunshine orange light smoothie- small 140
615
other great items of note:
Small salad 25
grilled chicken garden salad 160
grilled new chicken blt salad 270
light italian 20
ice cream bar (vanilla and orange) 60

Donatoes
5 hot wings 270
caprese salad with light italian or balsamic 220
490

Dunkin Donuts
vegie egg white wake-up wrap 160
hashbrowns 140
coffee 5
305
other great items of note:
tuna salad sandwich on engligh muffin 390
veggie egg white sandwich on an english muffn 310
egg and cheese on a plain bagel 460

Five Guys
veggie sandwich 440
grilled cheese sandwich 470
blt 530
cheese veggies sandwich 510

KFC
grilled chicken whole wing and drumstick 120 120
macaroni and cheese 160
mashed potato with gravy 150
green beans 25
corn on bob 70
side salad with light italian 30
555

McDonalds
egg white delight 250
yogurt parfait 150
coffee 0
400

vinegrette dressing 35
lunch size premium southwest slad 160
cheeseburger 290
485

other great items of note:
egg white delight 250
oatmeal 290
yogurt parfait 150
ice cream cone 170
hamburger 240
cheese burger 290
grilled chicken 350
McWrap sweet chili 380
McWrap BBQ snack 260
McWrap honey mustard 250
SW salad 290
side salad 20
apple 15
strawberry banana smoothie 210
kiddie cone 45
oatmeal raison cookie 150
vinegrette dressing 35
artisan grilled chicken sand 360

Olive Garden
unlimited soup and salad
house salad 70
house salad= serving #2 70
minestrone 110
zuppa toscana soup 220
470

house salad 70
venetian appricot chicken 380
chocolate mousse dolcini 240
690
other great items of note:
shrimp scampi mini pasta bowl- lunch, diner is 510 480
herb grilled salmon 460
chicken piccata, lunch, (dinner= 530) 370
chicken margherita, luch 400
ravioli di Portobello, lunch 570
linguine alta marniara 457
venetian appricot chicken 380

Outback
teriyaki marinated sirloin or victoria’s filet mignon 430
tangy tomato dressing 70
side salad or chicken tortilla soup or 110
steamed rice 270
sauteed ‘shrooms 130
grilled asparagus 60
1070

chicken on the barbie 251 251
steamed veggies 88 88
jacket idaho potato 272 272
611

Panara
1/2 salad 160-260
french baggette 180
soup 80-180
420-620
other great items of note:
1/2 medeterranian veggie on tomato basil 210
1/2 roasted turkey and avacado BLT on sourdough 300
spinach and artichoke souffle 520
steak and egg on everything bagel 550
bacon egg and cheese on artisan ciabatta 450
avacado, eg white and spinach on sprouted grain bagel flat 410
ham, eg, cheese and roasted tomato on whole grain farmstyle bread 320
tomato mozzerela flatbread 350
1/2 ceasar salad (no chicken) 160
1/2 strawberry salad with chicken 170
1/2 salad= asian, greek) 200
1/2 spicy thai salad 260
smoked turkey breast on country 430
everything bagel 300
chicken and wild rice 180
garden vegetable 80
vegetable black bean 90

Panda Express
mixed veggies 80
broccoli beef 150
230

hot and sour cup 120
mixed veggies 80
mushroom chicken 220
crispy shrimp 260
780
other great items of note:
chicken with string beans 160
mixed veggies 80
fried rice 520
chow mein 510
white rice 380

Popeyes
2 chicken legs 160
green beans 60
cajun rice 180
560
other great items of note:
3 piece blackened tenders 170
cajun fish filet 1600

Red Lobster
shrimp cocktail 130
cup seafood gumbo 230
cheddar bay biscuit 160
mashed potatoes 190
lobster tail 190
fresh broccoli 40
940
skip roll & soup, add garden salad with
champagne viniagrete= 730

great sides under 200 cal
garden salad
asparagus
coleslaw
tomato-mozzerela caprese
steamed broccoli
mashed potatoes
rice pilaf
cheddar bay biscuit
baked potato

Red Robin
the wedgie burger 470
side salad 20
salsa ranch dressing- full fat dressing 150
cup of french onion 180
820
other great items of note:
chicken tortilla 210
chicken stickers 150
chili 230
broccoli 30
black beans 70
boca burger 140
simply grilled chicken 310
ceasar salad 200
meatball on a stick 490

Starbucks
coffee 5
sandwiches 350-650
lentils and veggie protein bowl 650
tomato and mozzerela panini 350
spinach and feta wrap 290

Steak N Shake
grilled cheese 370
cajun seasones fries- small 250
garden salad 45
berry balsamic vinaigrette 50
715
Subway
6″ subway club 310
broccoli cheddar soup 170
cold cut combo salad 180
olive oil blend salad dressing 50
710
other great items of note:
6″ turkey (no cheese, add avacado) 340
6″ veggie- no cheese 230
minestone or tomato garden= 90

Taco Bell
nacho cheese doritos loco taco 160
seasoned rice 120
chips and pico de gallo 170
spicy tostada 210
660
other great items of note:
Fresco chicken burrito supreme 340
breakfast soft taco egg and cheese 170
grilled breakfast burrito fiesta potato 340
fresco bean burrito 350
fresco soft taco- beef 160
fresco soft taco- shredded chicken 150
chicken power bowl 500
veggie power bowl 480
black beans 80
beans and rice 190
chips and guacamole 230

Tim Hortons
maple flatbread, steak, egg white, cheese panini 280
maple oatmeal 220
coffee w/ 2 creams 25
honey dip tim bits 45
570

hearty vegetable soup 80
chicken fajita grilled wrap 430
510
other great items of note:
Strawberry yogurt 140
vanilla yogurt 160
chicken noodle 110
minestrone/ turkey and wild rice 120
beef noodle 130
tomato whole grain pasta 140
mushroom/ broccoli/ split pea 150
cheddar cheese bagel 210

Wendys
sm chili with hot sauce or jr chocolate frosty 170
sour cream and chive baked potato or jr cheeseburger 310
casar salad or jr natural cut fries 240
dressing- pomegranate vinaigrette or light ranch or light asian or caser 70
790
other great items of note:
mozz chicken salad 270 270
medeteranian chicken salad 250
baked potato (large, 2x aldi size) 270
ceasar salad 230
grilled chicken wrap 270
garden salad 260
grilled chicken salad 360

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