Before we begin…

I want to start by saying that this guide is simply that - a guide. There are only a handful of takeout options below, but the principles that make these great choices for staying on track despite eating takeout are applicable to nearly any restaurant you go to.

Yes, you can make good choices despite the restaurant. Do we want fried chicken from Chick-Fil-A? Of course. But grilled chicken is the better option because it has fewer calories, a better nutrition profile, and will be just a satiating after you eat it.

Small choices add up to big results.

So follow the guidelines below, but also use the principles in any situation you find yourself in to make the healthiest choice possible.

Restaurants

MOD Pizza:

• The Dominic - white sauce, asiago, fresh chopped basil, red onion, sliced tomatoes, mild sausage
  • CAL - 680, FAT - 19g, CARBS - 96g, PROTEIN - 27g
• The Lucy Sunshine - mozzarella, parmesan, artichokes, garlic, dollops of red sauce
  • CAL - 660, FAT - 15g, CARBS - 102g , PROTEIN - 12g
• The Caspian - mozzarella, gorgonzola, bbq chicken, barbecue sauce, sliced red onions
  • CAL - 790, FAT - 17g , CARBS - 118g, PROTEIN - 36g
• The Calexico - mozzarella, gorgonzola, chicken, jalapenos, hot buffalo sauce, red sauce
  • CAL - 700, FAT - 17g , CARBS - 93g, PROTEIN - 36g

Chick-Fil-A:

• Grilled Chicken Cool Wrap - Sliced grilled chicken, lettuce, red cabbage, carrots, cheese blend, in a flaxseed flour flatbread
  • CAL - 350, FAT - 14g, CARBS - 29g, PROTEIN - 38g
• Grilled Chicken Sandwich - A boneless breast of chicken, marinated with a special blend of seasonings and grilled for a tender and juicy backyard-grilled taste, served on a toasted multigrain bun with Green Leaf lettuce and tomato. Served with Honey Roasted BBQ Sauce
  • CAL - 310, FAT - 6 g, CARBS - 36g, PROTEIN - 29g
• Grilled Nuggets - Bite-sized pieces of boneless breast of chicken, marinated with a special blend of seasonings and grilled for a tender and juicy backyard-grilled taste.
  • CAL - 140, FAT - 3.5g, CARBS - 2g, PROTEIN - 25g
• Spicy Southwest Salad - Slices of grilled spicy chicken breast served on a fresh bed of chopped Romaine lettuce and baby greens, topped with shredded red cabbage and carrots, grape tomatoes, a blend of Monterey Jack and Cheddar cheeses, and a zesty combination of poblano chiles, red bell peppers, roasted corn and black beans. Served with Seasoned Tortilla Strips, Chili Lime Pepitas, Creamy Salsa dressing or Chili Lime Vinaigrette dressing for a lighter option (or guest's choice of dressing).
  • CAL - 440, FAT - 19g, CARBS - 36g, PROTEIN - 34g

Subway

• Rotisserie Chicken Sandwich *
  • CAL - 350, FAT - 6g, CARBS - 45g,  PROTEIN - 29g 
• Cold Cut Combo Sandwich *
  • CAL - 340, FAT - 12g, CARBS - 43g, PROTEIN - 17g
• Steak and Cheese Sandwich *
  • CAL - 360, FAT - 10g, CARBS - 43g, PROTEIN - 24g
• Roast Beef Sandwich *
  • CAL - 320, FAT - 5g, CARBS - 45g, PROTEIN - 25g

* Nutrition includes a 6 inch - 9 grain wheat bread, meat, lettuce, tomato, onions, green peppers, and cucumbers (sauces, and cheese will be extra)

McDonald's

• Grilled Chicken Ranch Snack Wrap
  • CAL - 290, FAT - 13g, CARBS - 25g, PROTEIN - 18g.
• Artisan Grilled Chicken Sandwich
  • CAL - 360, FAT - 6g, CARBS - 43g, PROTEIN - 32g.
• Premium McWrap Sweet Chili Grilled Chicken
  • CAL - 400, FAT - 10g, CARBS -  47g, PROTEIN - 31g

Chipotle

• Chicken Burrito Bowl -  w/ chicken, white rice, pinto beans, fresh tomato salsa, and shredded cheese
  • CAL - 600, FAT - 19g, CARBS - 61g, PROTEIN - 49g
• Steak Burrito Bowl - w/steak, white rice, pinto beans, hot salsa, and shredded cheese
  • CAL - 620, FAT - 19g, CARBS - 62g, PROTEIN - 46g
• Steak Tacos -  (3) with Corn tortillas (steak, cheese and hot salsa)
  • CAL - 530, FAT - 14g, CARBS - 52g, PROTEIN - 39g

Lunch/Quick Meals

• Chipotle - I always go for a burrito bowl here. You can choose exactly what you want that allows you to hit the macros that you need… And let's face it, Chipotle is amazing!
• Subway - I don't have this very often since I try not to have bread that much, but when I do it's always good. You also have the option of getting a salad and just loading it up with veggies. And the same thing as Chipotle, you can add or take away as much as you want in order to hit your macros. There are many options and it is very filling.
• Panera Bread - They have many options here, though I like to get one of their salads and add chicken to it. It's always light and refreshing.

Dinners:

• Bonefish Grill (this is just one of our favorites) - I actually just went here for the first time a few weeks ago and it was so delicious! In general, they have lots of options for fish and lean meat, making it a great place to make healthy choices. I ended up ordering an Ahi Tuna Steak that came with 2 sides, so I chose garlic mashed potatoes and steamed broccoli. It was so enjoyable and I felt full and satisfied!

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Quick Tip:

Most restaurants have online menus with nutritional facts, so look it up before heading out. If the restaurant doesn't have the nutrition information on their site, try checking directly in My Fitness Pal as well. This will help you go into the dinner with a game plan, and also help reduce the options so you don't feel stressed or overwhelmed when you go out.

Any other restaurants you go to should have plenty of options; you just have to start approaching going out differently to support your goals, rather than derail them.

Listen, I get it… It's tough to not snack. And since I know myself, and I'm guessing you know yourself too, we should just find healthier options for those snacks when we feel like having them.

That's why we put this Snack & Dessert Guide together. Included below are some healthier options to satisfy everything from a late night sweet tooth to that 2pm lull when you'd otherwise reach for something unhealthy.

Let's get to it…

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"Grab and Go" Options:

Popchips *

• Buffalo Ranch Ridges: CAL - 120, FAT - 5g, CARBS - 18g, PROTEIN - 2g
• Sea Salt: CAL - 120, FAT - 4g, CARBS - 20g,  PROTEIN - 1g
• Tangy BBQ Ridges:  CAL - 120, FAT - 5g, CARBS - 19g, PROTEIN - 2g

* Nutrition information is for a 1 oz. serving.

Quest Bars *

• S'mores: CAL - 190, FAT - 7g, CARBS - 22g, PROTEIN - 21g
• Blueberry Muffin: CAL- 190, FAT - 7g, CARBS - 22g, PROTEIN - 21g
• Oatmeal Cookie: CAL - 190, FAT - 7g, CARBS - 23g, PROTEIN - 20g
• Maple Waffle: CAL - 190, FAT - 6g, CARBS - 24g, PROTEIN - 20g

* Nutrition informations is for one whole protein bar. For more options, click here.

Quest Chips *

• Nacho Cheese Tortilla Chips: CAL - 140, FAT - 6g, CARBS - 5g, PROTEIN - 18g
• BBQ Protein Chips: CAL - 130, FAT -3.5g, CARBS - 4g, PROTEIN - 21g

* Nutrition is for 1 (32g) bag of protein chips. For more options click here.

Other great protein bar options:

• One Bars
• Bulletproof Bars
• Power Crunch
• Epic Bars
• Perfect Bars

Other snack options:

• Fruit (apples, bananas, grapes, grapefruit, pineapple, etc)
• Pretzels (stick to the serving size!)
• Greek yogurt
• Cottage Cheese
• Cheese Sticks
• Sparkling Water
• Coffee (watch the added cream, and use a natural sweetener like stevia)

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Easy Recipes

Easy Protein Shake
(125 Calories, 2 g Fat, 4 g Carbs, 23 g Protein)

Ingredients:

• 1 scoop of protein powder (I use Legion Dutch Chocolate)
• 1 cup unsweetened vanilla cashew milk (you can use almond milk or a low-fat milk)
• a handful of ice

Directions:

1. Blend together.
2. Enjoy!

Honey-Cinnamon Cottage Cheese
(220 Calories, 2 g Fat, 29g Carbs, 26g Protein)

Ingredients:

• 1 cup low-fat cottage cheese
• 2 tsp. honey
• cinnamon, sprinkled on-top

Directions:

1. Combine all ingredients in a bowl.