Eating Out Choices- sample menus from popular area restaurants
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8/13/2019 Eating Out Choices- sample menus from popular area restaurants
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Calories
Fat(g)
TotalCarbohydrate(g)
Protein(g)
Sodium(
mg)
SOUPS (as served)Tuscan Bean with Chicken & Sausage (bowl) 180 7 14 17 790
Chicken Tortilla Soup (bowl) 160 8 14 8 1110
Chicken Noodle Soup (bowl) 150 4 16 14 1160
UNDER 550 CALORIE MENU (includes sides) portion Grilled Dijon Chicken and Portobellos 235 8 15 27.5 910
portion Sizzling Chili Lime Chicken 235 5 28 26 985
portion Weight Watchers Cabernet MushroomSirloin
230 7.5 19.5 23.5 990
portion Weight Watchers Creamy ParmesanChicken
235 6.5 17.5 27.5 755
portion Weight Watchers Grilled Jalapeno-LimeShrimp
150 3 21.5 11 1475
SEAFOOD (as served)
portion Blackened Tilapia 205 7.5 18 17 705
portion Garlic Herb Salmon 345 15 30.5 23 705
KIDS MENU(without sides)Kids Grilled Chicken Sandwich 230 5 23 24 560
Kids 4oz Sirloin Steak 140 7 0 20 410
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Calories
Fat(g)
TotalCarbohydrate(g)
P
rotein(g)
Sodium(
mg)
SALADSSalad De-Lite (Iceberg, Romaine, Green Leaf, Cabbage, RedOnion, Tomatoes, Carrots)
60 .5 13 3 35
Fat-Free Ranch (1 Pkt.) 60 0 13 0 430
MEAT (Values based on 1 serving)Bar-B-Q Chicken, White Meat, Skinless 180 3 0 38 450
Bar-B-Q Turkey Breast 120 2.5 0 26 360
Ham 120 6 2 14 1070
Lean Brisket 230 8 1 38 480
SIDESGreen Beans 35 .5 5 2 840
Nutrition information listed is based on availability on Bill Millers website at this time. This form may be updated asmore nutrition information becomes available on their site.
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Calories
Fat(g)
TotalCarbohydrate(g)
Protein(g)
Sodium(
mg)
CLASSICS Chargrilled Chicken Sandwich 145 2 18 14 390
WRAPS (no dressing) Chargrilled Chicken Cool Wrap 205 5 25 16 535
Spicy Chicken Cool Wrap 210 5 24.5 17 685
Chicken Caesar Cool Wrap 235 6.5 23.5 19.5 645
SALADSChargrilled and Fruit Salad(no granola or dressing)
220 6 21 22 450
Chargrilled Chicken Garden Salad(no croutons, sunflower kernels, or dressing)
180 6 11 23 450
Southwest Chargrilled Salad(no tortilla strips or dressing)
250 9 19 26 820
SIDE ITEMSChicken Tortilla Soup (medium) 260 6 29 22 960
Hearty Breast of Chicken Soup (medium) 120 4 17 7 990
Side Salad (no dressing) 70 5 5 5 110
KIDS MEAL
Kids Grilled Nuggets (6 ct) 110 2 0 25 840
DRESSINGS & CONDIMENTSLight Italian Dressing (packet) 25 1 3 0 930
Light Mayo (packet) 40 4 1 0 85
Mustard (packet) 5 0 1 0 60
http://www.chick-fil-a.com/ -
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T
otalCalories
T
otalFat(g)
T
otalCarbohydrate(g)
P
rotein(g)
S
odium(
mg)
LIGHTER CHOICES (as served)Classic Sirloin 250 7 12 38 1520
CUSTOM COMBINATIONS (without sides)Classic Sirloin 220 9 1 34 760
Grilled Salmon w/ Garlic & Herbs 280 12 1 42 520
Margarita Grilled Chicken 160 2.5 5 29 510
Spicy Garlic & Lime Grilled Shrimp 130 5 5 14 1050
KIDS MENU (without sides)Grilled Chicken Platter 160 3.5 2 30 530
SIDESSteamed Broccoli 90 6 9 3 460
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TotalCalories
T
otalFat(g)
T
otalCarbohydrate(g)
P
rotein(g)
S
odium(
mg)
SLAMS Fit Slam 180 5 23 12 410
OMELETS Fit FareOmelet 195 9 12.5 17 435
SKILLETS Fit FareVeggie Skillet 165 4.5 22 10 725
BREAKFAST SIDESEgg Whites 50 .5 1 11 180
Grapes 60 0 15 1 0Grilled Ham Slice 120 5 8 14 710
Seasonal Fruit 70 0 18 1 7
Turkey Bacon Strips (4 slices) 100 7 2 12 660
SANDWICHES Chicken Avocado Sandwich with Fit Farefresh veggies 245 5.5 25.5 21.5 1265
BUILD YOUR OWN BURGER (lettuce, tomato, red onions, spinach, pickles,jalapeos, and pico de gallo are all acceptable additions and provide negligible calories)Grilled Seasoned Chicken Breast 176 2 3 33 863
Veggie Patty 164 3 19 16 491
Whole Wheat Bun 97 .5 18 4 174Chipotle Sauce (1 oz) 28 2 2 0 79
Fresh Avocado (1 serv) 56 6 2 1 16
DINNER Fit FareTilapia Ranchero (without dinner bread) 225 9.5 20 26.5 465
DINNER SIDESBroccoli 35 0 4 2 20
Dippable Veggies (without dressing) 30 1 5 1 85
SOUPS, SALADS, & SIDESChicken Noodle Soup (cup) 110 2.5 11 10 750
Chili (cup) 280 12 28 16 1360Garden Salad (without dressing) 120 7 7 7 150
Vegetable Beef Soup (cup) 111 3 15 7 1032
CONDIMENTSBalsamic Vinaigrette, Low Fat (1 oz) 35 1 7 0 140
Fat-Free Italian Dressing (1 oz) 9 0 3 0 367
Fat-Free Ranch Dressing (1 oz) 25 0 5 0 230
French Dressing (1 oz) 74 5 8 0 248
Pico de Gallo (3 oz) 21 0 5 1 125
http://www.google.com/url?sa=i&rct=j&q=dennys&source=images&cd=&cad=rja&docid=_ykSxKdqgJ7LGM&tbnid=GZaOVQ-_OOOhnM:&ved=0CAUQjRw&url=http://blogs.trb.com/features/consumer/shopping/blog/2012/09/two_kids_eat_free_at_dennys_on.html&ei=4_V2UZmMCsfZ2QW5lYGQAQ&bvm=bv.45580626,d.b2I&psig=AFQjCNH092X7Lp5SlhE8Szb6LuT1JwQZWw&ust=1366837022679116 -
8/13/2019 Eating Out Choices- sample menus from popular area restaurants
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TotalCalories
TotalFat(g)
TotalCarbohydrate(g)
Protein(g)
Sodium(
mg)
SOUPSChicken Tortilla Soup 173 7 13 13 2108
Chicken Noodle Soup 158 6 12 14 1406
SMALL PLATESVietnamese Shrimp Spring Eggrolls 207 1 30 13 307
Grilled 4oz Atlantic Salmon 332 22 10 24 486
Seared Sea Scallops 315 20 11 20 610
DINNER ENTRES portion Atlantic Salmon Simply Prepared, 5oz1 233.5 13 12.5 16.5 286
portion Grilled Shrimp Entree1 278 13 16 24 619.5
LUNCH COMBOSTaos Turkey Wrap 236 11 19 16 948
KIDS MENUKids Grilled Chicken Sandwich 255 8 19 25 391
Kids Turkey Wrap 194 7 18 15 817
1with panzanella bread & grilled asparagus
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TotalCalories
TotalFat(g)
T
otalCarbohydrate(g)
Protein(g)
Sodium(
mg)
8 SUB SANDWICHES (values are without
mayo and ordered as an UNWICH)#1 PEPE 179 10 5 18 665
#2 BIG JOHN 98 3 3.5 16 417
#4 TURKEY TOM 80.5 1 6 14 496.5
GIANT CLUB SANDWICHES (values arewithout mayo and ordered as an UNWICH)
#7 GOURMET SMOKED HAM CLUB 245 11.5 6 27 1118
#8 BILLY CLUB 266 13 5.5 33 1199
#10 HUNTERS CLUB 277 14 4 37.5 1022
#11 COUNTRY CLUB 235 10.5 6 30 1149
#14 BOOTLEGGER CLUB 154 3.5 4.5 28 900.5
EXTRASAvocado Spread 14 1 2 0 62
Dijon mustard 8 .5 .5 .5 129
http://www.google.com/imgres?um=1&sa=N&rls=com.microsoft:en-us:IE-Address&rlz=1I7ADFA_enUS448&hl=en&biw=1280&bih=634&tbm=isch&tbnid=i6x6nPe2_JD7FM:&imgrefurl=http://knightnews.com/2012/03/jimmy-johns-1-subs-advertised-to-ucf-orlando-area/&docid=xNK97N17DlqrHM&imgurl=http://knightnews.com/wp-content/uploads/2012/03/Jimmy-Johns-Logo.png&w=347&h=319&ei=pa92UbnDOqrI2gWRuoHwDQ&zoom=1&ved=1t:3588,r:6,s:0,i:170&iact=rc&dur=495&page=1&tbnh=204&tbnw=222&start=0&ndsp=17&tx=96&ty=85 -
8/13/2019 Eating Out Choices- sample menus from popular area restaurants
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TotalCalories
TotalFat(g)
TotalCarbohydrate(g)
Protein(g)
Sodium(
mg)
DINNER MENUSTARTERSChilled Shrimp Cocktail (with cocktail sauce) 190 1.5 14 31 1010
LEGENDARY STEAKS (values do not include side,salad, or bread) portion Renegade Sirloin, 6oz 190 11.5 0 21.5 260
portion Sirloin and Redrock Grilled Shrimp 235 12 1 30.5 825
SEAFOOD (values do not include side, salad, orbread) portion LongHorn Salmon, 7oz 145 6.5 1.5 20 150
portion Grilled Fresh Rainbow Trout 140 7.5 0 18.5 230
Redrock Grilled Shrimp 130 1.5 2 27 1690
CHICKEN (values do not include side, salad, or bread) portion Sierra Chicken 205 6 1 36 620
portion Napa Grilled Chicken 185 7.5 3.5 26 615
GREAT STEAK ADDITIONSGrilled Onions 90 4 11 1 750
Sauted Sliced Mushrooms & Onions 90 4.5 8 3 640
Grilled Shrimp 45 .5 1 9 560
SIDE DISHESFresh Seasonal Vegetables 90 4 9 3 350Fresh Green Beans 35 0 6 2 230
Mixed Green Side Salad (without dressing) 110 4.5 12 4 200
DRESSSINGS & DIPPING SAUCESRaspberry Vinaigrette (1 oz) 60 0 14 0 220
Light Ranch 60 4.5 3 0 380
http://www.google.com/url?sa=i&rct=j&q=longhorn+steakhouse&source=images&cd=&cad=rja&docid=XeLJwIIqS_Rc_M&tbnid=PpNmS83hmp0OpM:&ved=0CAUQjRw&url=http://www.kcrestaurantguide.com/old%20customer/longhorn.htm&ei=HAedUfTxKYWW8gTig4HwBg&bvm=bv.46751780,d.eWU&psig=AFQjCNFR6dyWNL6JSx8bT11rFa5pDWf63Q&ust=1369331851262927 -
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TotalCalories
TotalFat(g)
TotalCarbohydrate(g)
Protein(g)
Sodium(
mg)
ENTRES
NutritionInformationNot
Provided
NutritionInformationNot
Provided
Grilled Chicken Breast 335 16 1
Baked Ham 300 11 6
Blackened Tilapia 270 11 5
Lemmon Pepper Salmon 343 16 4
Lemon Basil Tilapia 330 12 0
Lemon Dill Salmon (without sauce) 332 12 3
Pan-grilled Filet 330 12 19
SIDESSeasoned Green Beans 60 3 5
Fresh Broccoli 50 2 8
Fresh Green Beans 75 3 10
Roasted Mixed Vegetables 100 5 14
Spinach 60 2 7
Fresh Asparagus 70 4 7
Squash Saut 110 5 15
Brussels Sprouts & Carrots 135 3 24
Roasted Cauliflower 60 5 4
Sauteed Mushrooms 90 4 10
Normandy Vegetables 90 5 15
Broccoli, Cauliflower, & Carrots 90 3 14
Lemon Roasted Asparagus 50 1 2
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Calories
Fat(g)
TotalCarbohydrate(g)
Protein(g)
Sodium(
mg)
HOT SANDWICHESMemphian (Choose 2 Portion) 300 9 32 20 950
Roast Beef Melt (Choose 2 Portion) 330 12 31 23 850
The New Yorker (Choose 2 Portion) 280 10 24 21 1140
Turkey Melt (Choose 2 Portion) 310 11 32 20 1090
GRILLED SANDWICHESHam and Cheese Toastie (Choose 2 Portion) 280 11 24 16 1240
DELI CLASSICSDeli Corned Beef (Choose 2 Portion) 260 6 31 17 980
Deli Ham (Choose 2 Portion) 240 4 31 16 750
Deli Pastrami (Choose 2 Portion) 250 6 31 17 1000
Deli Roast Beef (Choose 2 Portion) 230 3.5 30 18 610
Deli Turkey (Choose 2 Portion) 210 2 31 15 850
SALADS (Values do not include dressing. See dressing values below)Garden Salad (Choose 2 Portion) 150 10 9 9 240
Grilled Chicken Salad (Choose 2 Portion) 230 12 9 20 540
Savannah Chopped Salad (Choose 2 Portion) 210 8 20 16 410
Low Calorie Italian Dressing (3 fl oz) 25 1.5 3 0 410
SOUPSVeggie Chili (cup) 180 2 31 10 1020
White Chicken Chili (cup) 190 8 18 16 600
SALAD DRESSINGLow Calorie Italian 80 4.5 9 0 1230
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Calorie
s
Fat(g)
TotalC
arbohydrate(g)
Protein
(g)
Sodium
(mg)
SOUPPasta e Fagioli (one serving) 130 2.5 17 9 680
PANINI portion Grilled Chicken Caprese 280 11.5 26.5 17.5 720
DINNER ENTRES portion Venetian Apricot Chicken 200 3.5 17 25.5 645
portion Grilled Lemon-Herb Chicken 415 13 31.5 44 1115
portion Herb-Grilled Salmon 255 13 2.5 32 380
portion Steak Toscano 295 10 31 19.5 730
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Calories
F
at(g)
T
otalCarbohydrate(g)
P
rotein(g)
S
odium(
mg)
SMALL PLATESHot & Sour Soup (cup 6 fluid oz.) 190 8 12 16 1640
portion Edamame 160 7 9 15 490
SALADS portion Asian Chopped Chicken Salad (withoutdressing)
190 6 13 22 210
SIGNATURE DISHES(Rice not included. Values based
on ordering stock velveted) portion Sesame Chicken 280 8 26 25 1410
portion Sesame Shrimp 200 6 25 11 1420
portion Mongolian Chicken 260 8 23 26 1820
portion Mongolian Vegetables and Tofu 280 11 30 15 1930
portion Mongolian Shrimp 200 6 22 14 1880
portion Ginger Broccoli with Chicken 260 8 21 27 1950
portion Ginger Broccoli with Vegetables and Tofu 280 11 29 17 2060
portion Ginger Broccoli with Shrimp 190 6 20 15 2000
portion Orange Peel with Shrimp 230 5 31 14 1640
portion Spicy Korean with Shrimp 230 8 20 18 2660
portion Sweet & Sour Chicken 250 3 35 23 480
portion Thai Dynamite with Chicken 200 5 14 24 790 portion Thai Dynamite with Vegetables and Tofu 220 9 20 14 890
portion Thai Dynamite with Shrimp 130 3.5 13 13 840
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Calories
Fat(g)
TotalCarbohydrate(g)
Protein(g)
Sodium(
mg)
STARTERS
Lemongrass Chicken Steamed Dumplings 300 11 31 16 390
Shrimp Steamed Dumplings 220 1.5 31 17 500
Tuna Tataki Crisp 280 11 16 28 650
Seared Ahi Tuna 200 9 9 21 1150
SOUP & SALADHot and Sour Soup (cup) 70 2 9 4 1440
Thai Basil Green Salad w/ Chicken and Ginger Lime
Vinaigrette
310 9 28 28 1210
CHICKEN (rice not included)
portion Mandarin Chicken entre 245 7 23 24 1465
portion Ginger Chicken w/ broccoli entre 235 5.5 19 29.5 1165
portion Moo Goo Gai Pan entre 155 4.5 9 19.5 1190
portion Chicken with Black Bean Sauce entre 250 8 11.5 32.5 1565
Kids Sweet and Sour Chicken 300 11 32 17 400
SEAFOOD (rice not included)
Shanghai Shrimp with Garlic Sauce 240 10 14 25 1690
VEGETARIAN PLATES (rice not included)
Buddhas Feast Steamed 260 4 32 26 300
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TotalCalories
TotalFat(g)
TotalCarbohydrate(g)
Protein(g)
Sodium(
mg)
SEASIDE STARTERSChilled Jumbo Shrimp Cocktail 120 .5 9 19 580
SOUPS AND SALADS (salads do not include dressing)Spicy Chicken Tortilla (cup) 150 6 17 9 1210
Garden Salad with Petite Shrimp added 115 5 10 8 285
Bar Harbor Salad with Chicken 300 9 29 28 530
Bar Harbor Salad with Shrimp 260 9 29 21 350
Bar Harbor Salad with Salmon 350 10 31 38 135
SIGNATURE COMBINATIONSGrilled Lobster, Shrimp, and Scallops 340 6 32 41 2190
CREATE YOUR OWN COMBINATION(choose 2 plus 1 accompaniment)
Garlic Grilled Shrimp 60 1
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Calories
Fat(g)
TotalCarbohydrate(g)
Protein(g)
Sodium(
mg)
BISTRO BOXESChicken and Hummus 260 7 25 20 590
Chipotle Chicken Wraps 290 12 26 19 840
Goat Cheese & Garden Veggies 220 10 24 10 470
SANDWICHES, PANINI, & WRAPS Chicken Santa Fe Panini 200 5.5 23.5 13 475
Ham & Swiss Panini 170 5 21 11.5 565
Tarragon Chicken Salad Sandwich 210 6.5 23 16 500
Turkey & Swiss Sandwich 195 6.5 18 17 590
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Calories
Fat(g)
TotalCarbohydrate(g)
Protein(g)
Sodium(
mg)
SANDWICHES Values include of 9-grain wheat bread (i.e. open-face), lettuce, tomatoes,onions, green peppers, and cucumbers.
6 Black Forest Ham 185 3.5 26 14 675
6 Oven Roasted Chicken 215 4 27 19 485
6 Subway Club 205 3.5 26 19 725
6 Turkey Breast 175 2.5 26 14 655
6 Turkey Breast & Black Forest Ham 175 3 26 14 665
SALADS Values include lettuce, tomatoes, onions, green peppers, cucumbers, andolives. Values do not include croutons or dressing. See dressing values below.
Oven Roasted Chicken Breast 130 2.5 10 19 270
Roast Beef 140 3.5 11 19 461
Subway Club 140 3.5 12 18 640
Turkey Breast 110 2 12 12 570
Turkey Breast & Ham 110 2.6 12 12 580
Grilled Chicken & Baby Spinach 130 2.5 10 19 330
Fat-Free Italian Dressing 35 0 7 1 720
BREAKFAST Values include light wheat English muffin, egg white, and cheese.
Steak, Egg (White) & Cheese 180 4 25 15 620
Sunrise Subway Melt 210 6 26 18 830
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Tota
lCalories
Tota
lFat(g)
Tota
lCarbohydrate(g)
Prot
ein(g)
Sodium(
mg)
APPETIZERS portion Spinach Florentine Flatbread 190 11 14.5 8 400
portion BBQ Chicken Flatbread 230 11.5 22 11.5 490
SEAFOOD(without sides) portion Grilled Salmon with LangostinoLobster
260 16 3 25.5 740
SOUPSTortilla 250 13 23 12 1510
PREMIUM BLACK ANGUS STEAKS(without sides) portion 6oz Sirloin 185 12 1 19 725
SIGNATURE SIDESBroccoli 50 .5 10 3 370
Tomato Mozzarella Salad 90 6 5 5 135
KIDS MENUChicken Skewer with Grilled Pita 320 10 33 23 1000
Chicken Sandwich 280 13 24 14 550