fast food and convenience eating guide

8/12/2019 Fast Food and Convenience Eating Guide

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The FAST FOODFat Loss System:

Table of Contents:

I. Overview... .Page 2

II. The RulesPage 5

III. The Science...Page 7

IV. Sample Meal Suggestions.Page 12

V. The Label Reading Tool.Page 14

VI. Tips for Navigating Restaurants...........................................Page 15

VII. A - Z Restaurant Guide...................................................Page 17

VIII. Protein Powders..Page 35

IX. Whey Protein.Page 36

X. Vegetarian Protein..Page 41

XI. Egg Protein.Page 45

XII. Smoothie Recipes..Page 46


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Overview of the program FAST FOOD

The Fast Food Fat Loss System is built around the emerging science of how foodimpacts our ability to feel full and satisfied after meals as well as how foodstimulates or suppresses future cravings for food.

Research in animals, now being confirmed in humans, has taught us that certainfood combinations may be the culprit behind our inability to regulate what we eat.

If you have ever felt that addiction like pull towards certain foods, then you knowexactly what we mean by this.

Foods that combine salt and/or sugar/starch short-circuit our hunger and cravingcenters in the brain making us eat more at the current meal and crave more ofthe same foods at future meals.

This understanding is very powerful. Once you realize this, you start to

understand why some cultures that eat very high fat diets, but little sugar orstarch (i.e. some hunter gatherer societies) remain thin and disease free. Andhow other cultures that eat lots of starch but not a lot of fat (i.e. Asian cultures)also remain thin and have less disease.

Now, to be clear, there is still much we do not understand about theseassociations, but we have already been working with these concepts in theMetabolic Effect clinic for sometime.

Let me tell you two stories:

Story 1: Dale

Dale was a long haul trucker. He came to my clinic for help with weight loss andhis new diagnosis of diabetes. His wife sent him, he told me. I could tell hethought I was weird from the get go. He said, I dont believe in all that woo -woonew age stuff.


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He told me what he ate. I eat where my truck stops, he said. Vending machinesat rest areas, soda and snickers bars at truck stops, fast food and greasy diners.Most of his meals were literally right out of an Exxon Mobile gas station.

You cant tell a guy like Dale to go to Whole Foods and get some organic Kale

and fresh Salmon. I knew I had to make this change as easy or easier than hiscurrent lifestyle. I told him to trade his vending machine soda and chips for waterand nuts.

I said switch your candy bars for hotdogs, but throw off the bun. We talked aboutmunching on Slim Jims and apples instead of crackers. I told him to order eggsand bacon at the greasy spoons. I said to forget about calories, and to eat beforehe got hungry, felt cravings, or started getting energy lows.

He still thought I was weird. Hot dogs with the bun thrown off? Thats weird, but Ican do that. That is what I wanted to hear, he could do it.

He went away and I thought I would never see him again. Three months later Iwalk into my waiting room and there is Dale, all 30 pounds less of him. He wasbeaming. He said, Doc, I did what you said. I went on that Slim Jim diet, and Ilost thirty pounds, and I am off my diabetes drug!

I was floored! This guy ate cured Slim Jims, salted nuts, fatty hot dogs, bacon,eggs, and aspartame filled diet soda. These are things I would have consideredpoisons before I met Dale. But, he lost thirty pounds, got off his metformin andfelt in control of his health for the first time in his life.

The funny thing was his plan for change was not predictable. It did notresemble any thing I had prescribed for anyone else. And there were nosupplements involved. In truth, I did not think this plan would do much good. But Idid use a few key things I learned from my clinical experience, and someemerging research:

1. Fat was better than starch for diabetes/obesity.2. Fat and sugar/starch combined cause the hunger and craving centers to

crave more of the wrong foods.3. People need change that is doable.4. Never force a plan to a person, instead adapt your plan to the individual.

5. An inferior solution that is easy, always beats a better program that is not.

All of this led to a successful outcome for Dale, but another person may not havefared so well. They would have required their own tailored solution. A couple ofyears later I decided to revisit the ideas that Dale brought to light.

Story 2: Jade


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One day I was perusing social media and I saw a nutrition discussion between ahigh fat proponent and a low fat proponent. One was essentially a low carberand the other a low fat advocate.

In this discussion mention of the movie Supersize Me came up. This movie wasa popular documentary where a guy ate nothing but McDonaldsfor a month. Heset up rules for himself such as he had to have everything off of the menu atleast once, and he had to say yes if they asked him do you want to supersizeit?

I remember first watching this show, and while I am no fan of McDonaldsIthought it was clearly rigged against the fast food chain. The girlfriend was avegan and the two were health advocates and clearly had a point to prove. Thisof course did not make the findings any less interesting.

But I wondered what would happen if I did the same exact thing. At McDonaldsevery day for 30 days, breakfast, lunch and dinner? But instead of the rules setin Supersize me, I would set rules based on the emerging science I was startingto understand.

I would never combine anything that had fat and sugar/starch. This meantFrench fries, shakes, and burgers with buns were out. So too were apple pies,breaded chicken sandwiches and nuggets.

I too would have to eat everything on the menu at least once so long as it did notviolate the starch/sugar and fat combo rule.

I also set a rule that I must have some type of produce at every single meal.Either fruit or salad.

I also set a rule that I could only drink water, black coffee or unsweet tea. Inother words, no soda, juice or diet soda.

That was it. I set out and followed the diet religiously for a full 30 days. This was

agonizing for me. I hate MacDonalds and even when I was a kid it was not myfavorite fast food place. Wendys had that distinction.

I did my blood labs and my body fat % and weight before and then after theexperiment. I also made a commitment not to change my workout routine at all.In fact I decreased my activity daily to mostly walking and 1-3 weight trainingsessions per week.


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A typical day on this plan looked like this:

Breakfast: 2 egg McMuffin with the buns thrown off. Apple & Walnut Side

Lunch: A Salad and some type of burger with the bun thrown off and the meatand cheese and/or bacon thrown into the salad.

Dinner: A salad and some type of burger or grilled chicken sandwich with thebun thrown off and the meat thrown into the salad.

Snack: Only occasionally. Typically a burger eaten without the bun.

What do you think happened? I lost 9lbs over 2% body fat and had a very slightchange in my cholesterol, fasting blood sugar and triglycerides for the better!!

Moral of the story? FAT LOSS HAPPENS ANYWHERE. I looked better, I feltbetter and my blood labs improved a bit (they did not get any worse thats forsure)

The Rules

Now obviously as a natural health care provider I sincerely wish that no onewould eat fast food and that everyone had the time, money, skill and know-howto eat all their meals at home and load them full of organic produce and freerange meats and juicy wholesome organic fruits.

The fact is, that is simply not a reality for most people. We live in a fast pacedworld where many are time starved and cash strapped. It is simply irresponsiblein my opinion not to create something that real people living in the real world canuse to reach their goals.

A perfect plan no one can do is not only not a perfect plan, but a recipe forfailure.

My hope is that you use the information in this book to begin regaining yourhealth right now and learn how to eat a little more healthily at the places you

already frequent. If you follow this simple strategy for eating out, you will seeimprovements for in your health, fitness and weight loss.

The most important thing to know is how to manage a convenience based diet tonot only minimize its fat storing potential, but also to use it to burn fat. The FastFood Fat Loss system is defined by the acronym FAST FOOD. These 8rules/guidelines are all you need to know to follow the system.


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F= Fat. Always choose to eat foods high in fat versus foods high instarch/sugar. In other words, it is far better to eat eggs and bacon thanhotcakes and sugary oatmeal.

A= Avoid. Avoid the combination of high fat and starch/sugar at all costs.This means French fries, breaded chicken, burgers with the buns, milk

shakes, dessert pies or any other food that combines fat and starch is offlimits and not allowed on this program.

S= Salad. A salad is mandatory with every meal except breakfast. Thesesalads should NOT include any starchy foods (no croutons, or wontons),can include lean or fatty protein (i.e. chicken breast, fish, pork, hamburgeror steak), and must only include vinegar based dressings (balsamicvinaigrette or non-creamy Italian dressings only). A salad is defined as anymeal containing salad and other veggies but no starch. These types ofsalads would include burger with extra vegetables but without the buns,burrito bowls without the starchy rice or beans, and stir-fries without therice. In other words, these salads can be created on the fly from

anywhere.

T= Taste. Only a taste of starch is allowed. No more than 3 big bites or 5small bites of starchy or sweet foods are allowed per day. Given the highfat and high sodium content of convenience meals, starch/sugar must becompletely avoided.

F= Fruit.Real, whole and unsweetened fruit should be eaten wheneverpossible every morning for breakfast. This does not include sugary fruitsmoothies and fruit juices; these are more akin to candy then fruit.

O= Only.Only drink water, unsweet tea, unsweet coffee, zero calorie LifeWaters or Vitamin Waters. No other beverages are allowed including dietsodas, fruit juices, alcohol, and the popular coffee desserts many nowdrink.

O= One. One free meal every week. Every week eat as much as you like,of whatever you like, within a 2 hour time period.

D= Do.Do some exercise everyday. To get the most out of this program,you should aim to walk every day for 30 to 60 minutes, and do 3 weighttraining circuit sessions per week. These workouts are described below inthe workout section.

The Science of Fast Food Fat Loss

Currently there are two camps in the world of weight loss and fat loss. In onecamp, you have those who believe it is all about calories; and in the other camp,there are those who claim it is all about hormones. In the calorie camp, fat is the


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enemy since it contains the most calories; and in the hormone camp, starch andsugar are the enemy since they have the largest impact on the number one fatstoring hormone, insulin.

Interestingly, both programs deliver results if they are followed. The reason? Bothavoid one of the worst food combinations for fat loss: fat and starch/sugarcombinations. Fat and sugar (starch and sugar are synonymous), whencombined, not only contain a large amount of calories, but can have a huge andnegative impact on fat storing and fat burning enzymes.

This document gives the rationale and science behind why fat and sugar/starchcombinations may be so detrimental and how to use this knowledge to makeeating out more fat loss friendly.

The Fat Gain FormulaWant to know what the fat gain formula is? (F + S) x St= Fat Gain. High fat (F)along with high sugar (S) combined with stress (St) is the recipe for fat gain.

I can hear the calorie zealots now scoffing at the ridiculousness of this assertion.Sure, you can get fat overeating anything, including broccoli and chicken breasts.Except that it is virtually impossible for any free-living human to do.

A high fat/sugar combination has been shown in mammals to completely disruptthe normal metabolic regulation that occurs with either high fat or high sugar

diets. So, this combination is not only a higher calorie diet, but it seems to havethe impact of assuring we continue to crave high fat, high sugar foods in thefuture as well.

The combo of high fat with high sugar may alter brain chemistry in a way thatdisrupts the natural ability to self-regulate calorie intake.

Fat & sugar sabotage willpower

Here is how it works: you have a control center for appetite in your brain thatresides in a place called the hypothalamus. There are chemicals that stimulateeating, Neuropeptide Y (NPY) and Agouti Related Peptide (AGRP). And thosethat suppress food intake, Proopiomelanocortin (POMC).

Think of NPY & AGRP as the feeding gas peddles. They make us hungry andmake us eat. Think of POMC as the brakes on food intake. If you are wonderinghow hunger hormones like ghrelin and leptin figure into this, they work byimpacting these chemicals.


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Two diets containing the same number of calories can impact these hungerregulation chemicals differently. Fat and sugar in combination seems to shortcircuit the hunger centers resulting in a constant desire for food.

An Interesting Study

A study publishedMarch 2010 in the International Journal of Obesitylooked atthis issue in rats. The animals were fed a base diet of standard rat chow. Thenthey were given free access to extra fat (HF), extra sugar (HS), or extra fat andsugar (HFHS).

Imagine you were a part of a study where the researchers gave you a normalhealthy diet but then put you in a group that had free access to bacon, creamcheese, and other high fat items. The HF group. Or perhaps you end up in the

group that got the standard healthy diet with additional access to cotton candy,pixie sticks, Coca-Cola, and other high sugar no fat items. The HS group. Ormaybe you got to be in the high fat and high sugar group, receiving a normalhealthy diet plus cupboards stacked with cookies, cakes, pastries, ice cream, andother foods loaded with both fat and sugar which you could eat freely. The HFHSgroup.

So, what do you think happened? Well, rats exposed to all you can eat palatablefoods like this do what we humans do. They eat the normal rat chow and thenchow down on the fat and sugar items. All three groups consumed extra caloriesand gained weight. But within a week or so, two groups, the HF and HS groups,were able to self-regulate their food intake, lower their calories, and adapt byshutting off hunger.

This natural adaptation did NOT occur with the high fat and high sugarcombination group. In other words, eating a high fat, high sugar diet caused aloss in the ability to properly regulate appetite almost like an appetite stimulatingdrug.

The researchers wanted to understand why, so they looked for other hormones

or nerve signals that may have caused this. And what they discovered is thatsomething about the high fat, high sugar diet was being communicated to thebrain via the gut and liver. While they didnt say what was involved, we havewritten about the gut hormones before inthis blogandthis blog.

You many be wondering if this same thing happens in humans. One interestingstudy published in theFebruary 1992 issue of The American Journal of ClinicalNutritionsays it does.
http://www.ncbi.nlm.nih.gov/pubmed/20029382http://www.ncbi.nlm.nih.gov/pubmed/20029382http://www.ncbi.nlm.nih.gov/pubmed/20029382http://www.metaboliceffect.com/2012/04/02/gastric-bypass-weight-loss-not-about-calories/http://www.metaboliceffect.com/2012/04/02/gastric-bypass-weight-loss-not-about-calories/http://www.metaboliceffect.com/2012/04/02/gastric-bypass-weight-loss-not-about-calories/http://www.metaboliceffect.com/2012/01/14/fat-fat-loss-eat-eat/http://www.metaboliceffect.com/2012/01/14/fat-fat-loss-eat-eat/http://www.metaboliceffect.com/2012/01/14/fat-fat-loss-eat-eat/http://www.ncbi.nlm.nih.gov/pubmed/1734670http://www.ncbi.nlm.nih.gov/pubmed/1734670http://www.ncbi.nlm.nih.gov/pubmed/1734670http://www.ncbi.nlm.nih.gov/pubmed/1734670http://www.ncbi.nlm.nih.gov/pubmed/1734670http://www.ncbi.nlm.nih.gov/pubmed/1734670http://www.metaboliceffect.com/2012/01/14/fat-fat-loss-eat-eat/http://www.metaboliceffect.com/2012/04/02/gastric-bypass-weight-loss-not-about-calories/http://www.ncbi.nlm.nih.gov/pubmed/20029382


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In this study, humans who had unlimited free access to highly palatable vendingmachine foods ended up eating 1500 extra calories a day and gained fivepounds in just 7 days!!

With a cherry on top

There are several other studies that show a similar effect. I have linked anotherfor youHERE.But there is one more very interesting piece to this story.

Remember we talked about the fat storing formula as being (F+S) X St: fatcombined with sugar magnified by stress? Stress is like the cherry on top of thefat storing hot fudge sundae.

If you are a savvy fat loss lifestyler or fitness professional, when you think stress

you think cortisol. And if you are really savvy you will also think catecholamines.And if you are really, really savvy you will think of one more hormone, NPY. Youhave seen that before, right?

NPY is involved with hunger in the brain, and it is also released from thesympathetic nervous system during times of stress. When you are under acutestress, you release more of the catecholamines and cortisol. When you are underchronic stress, you release more NPY. And unlike the catecholamines andcortisol which are mainly catabolic hormones (i.e. they burn fat), NPY makes yougain fat, especially when it is around with cortisol.

When NPY is released in large amounts, it causes fat cells to go from immaturebaby fat cells to full grown mature fat cells. And cortisol makes the body moreresponsive to NPY. In other words, NPY makes us grow more fat cells, andcortisol makes it more efficient at doing it.

Confused? Here is what I just said. Chronic, continuous stress releases a uniquemix of NPY and cortisol. Cortisol combined with catecholamines, like it is in short-term stress, helps us burn fat. Cortisol combined with NPY, as it is in chronicstress, equals increased fat cells.

For a cool study on this whole mechanism seeHERE.

Another interesting aside about some of these studies on rats. Even when youfeed mice high amounts of fat and sugar, obesity is not guaranteed. But addstress on top and BOOM, it seems you can induce obesity very easily.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3130193/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3130193/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3130193/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2914537/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2914537/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2914537/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2914537/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3130193/


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One final note on the stress weight gain response: low calorie diets increasecortisol levels and perceived psychological stress and some researchers believethis is one of the key reasons they fail. See these studiesHEREandHERE

The fat gain formula (F+S) x St

If you read this section carefully, along with the resources provided, you willnotice a couple of things that are interesting. A high fat diet that has the samenumber of calories as a high fat/high sugar diet has a very different impact onmetabolism.

The metabolism adapts to the extra calories in a high fat diet by decreasingappetite so that after a few weeks the calories are no longer high. This explainswhystudies on the high fat Atkins dietusually show a low calorie, not high

calorie, intake over time. The metabolism adapts.

The high fat and sugar combination creates the exact opposite changes in thehunger signaling molecules in the brain and results in insatiable hunger thatcontinues. Ironically, this change is almost exactly the pattern seen in starvation.

We can see that high fat, high sugar foods are not just simply high calorie, butthey also cause us to lose our ability to regulate and suppress hunger. Theycause hyperphagia (the fancy medical term for continuous eating). And when weadd chronic stress on top of this, we create the perfect fat storing atomic bomb.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/http://www.ncbi.nlm.nih.gov/pubmed/24170641http://www.ncbi.nlm.nih.gov/pubmed/24170641http://www.ncbi.nlm.nih.gov/pubmed/24170641http://annals.org/article.aspx?articleid=745937http://annals.org/article.aspx?articleid=745937http://annals.org/article.aspx?articleid=745937http://annals.org/article.aspx?articleid=745937http://www.ncbi.nlm.nih.gov/pubmed/24170641http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/


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SampleMealSuggestions:

Fast food isa necessityfor somewhoseprimary life

concern has to be about convenience. Fast food meals include any meal out, andthis includes more sit-down establishments. But, these meals focus on the typicalfast food establishments that include the burger joints (McDonalds, Burger King,In & Out Burger, 5 Guys, and others), chicken places (Bojangles, PopeyesChicken, KFC, and Chik-Fil-A), Mexican inspired (Taco Bell, Chipotle, BajaFresh, Moes, and Qdoba) and others (Long John Silvers, Sbarro, etc.).

This also includes pizza places, Asian cuisine take out, and sit-in all-you-can-eatcafeteria types). Gas station foods also fall into this category. These containnuts, seeds, jerkies, hot dogs and burgers (remember buns are off limits), andfruits (apples, oranges, and bananas are normally found near the register).


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Any place where you are not doing the cooking and can be defined as arestaurant is on the list of fast food or convenience foods. This means yourfavorite fancy dining restaurant is on the list.

The Meat Stack - This is a term we use to describe the idea of stripping the bun

off of a sandwich and eating only the middle. The meat becomes the bun. Thisworks great for breakfast sandwiches.

The Meat Salad - This describes the idea of taking any sandwich, wrap, orburrito, doubling up on all the vegetables, removing all the starch and dumpingout what is left and eating it with a fork. The bun, wrap, or tortilla is removed.

The Fruit and Nut Snack - This is a snack that consists of fruit and a handful ofnuts such as the McDonalds Apple & Walnut Salad.

The Protein Shake and bar snack and/or meal replacement - These handy

pre-made protein shakes can be found in gas station convenience stores orgrocery stores as well as at places like GNC and The Vitamin Shoppe. They arethe ultimate in fast food convenience. Not all are the same however, so you willneed to read labels and find one that suits your tastes.

Fast Food Breakfast:- Sausage/bacon/ham biscuit without the bun (FFFL Meat Stack), large

apple, medium black coffee and water- Scrambled eggs, two apples and water- Meat Stack, 5 small bites of oatmeal and water- Starbucks banana chocolate Vivanno add extra protein (This is the only

acceptable Smoothie in the world of fast food given its lower sugar contentand the extra protein you can request).

Fast Food Lunches- Salad with chicken breast (remove croutons and add Italian or balsamic

dressing). Water.- Two grilled chicken sandwiches with double tomato, double onion, double

lettuce, double pickle. Throw off the bun (FFL Meat Salad). Unsweet blacktea.

- Chicken burrito bowl, no rice or bean, double veggies and double salsa.Vitamin water zero.

- Chicken stir-fry with vegetables and no rice.

Fast Food Snacks- Sliced apples, handful of nuts- Starbucks banana chocolate Vivanno add 5 scoops protein powder- Beef jerky and apple


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Fast Food Dinner- Fish teriyaki, no rice- Sushi (sashimi style) with mixed vegetables- Double bacon cheeseburger with double tomato, double onion, double

lettuce, double pickles and without the bun (Meat Salad)

- Chicken, fish, steak plus vegetables


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When eating processed foods, use this simple label reading tool. If you aresomeone that does better on lower carb foods, follow the sugar burnerrecommendations. If you are someone more impacted by stress than food,follow the muscle burner recommendations. If you are neither or dont knowwhich you are, follow the mixed burner recommendations.


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Tips for Navigating Restaurants For Fat-LossFat-Loss Happens Anywhere

Eating a meal at a restaurant can be an enjoyable experience even when fat-loss

is ultimately your goal. Here are some tips to remember to help you navigate theexperience. Always remember to ask questions. Most restaurants are now usedto making accommodations for patrons so dont be afraid to ask your server forclarification on how the meal is prepared, if you can swap out a certain food foranother, to leave off or add something, etc.

*If you have the ability to access the menu on-line for a restaurant that you will bevisiting - take the time to review the menu so that you can go into the restauranthaving a plan. If you dont have the ability or if it is a last minute thing - alwayschoose protein and fibrous veggies as your main meal. If including a starch withthe meal, limit the consumption to 3 to 5 bites only.

*Going to a restaurant completely famished will cloud your decisions when youget there. Have a little something before hand if possible to take the edge off. Aprotein bar, some nuts, a piece of fruit...

*An alcoholic beverage will count towards your starch bites. If you opt to have analcoholic beverage skip other starchy foods with your meal. Be sure to drink yourwater.

*Look for words on the menu that say grilled, baked, broiled, roasted, or steamedand avoid ones that say fried, creamy (i.e. - Alfredo sauce), and smothered

(unless the food is smothered in veggies).

*Choose salad dressings that are vinaigrette in nature. Leave off things likecroutons, fried tortilla strips, and breadsticks.

*If you go to a fast food restaurant - be hesitant of ordering combo meals thatcome with things such as french fries. You will be more tempted to eat those friesif they are in front of you. Order items individually.

*Italian Restaurants - beware of the bread-basket. Order a salad immediately togive you something to munch on while others have the bread. If everyone that

you are dining with is in agreement - you can ask the server not to bring thebread in the first place. Some Italian places will serve pasta with an entree so askthe server if you can swap for veggies instead. You may be able to get a sidesalad instead. If you want that Chicken Parmesan, but want to avoid the breadingand frying - ask them to grill the chicken instead and then throw the sauce on thegrilled chicken and add some cheese. You will still get all the flavors whileavoiding the breading and frying.


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*Asian/Japanese Restaurants - Avoid noodle dishes and opt for protein andveggies. You can use your starch bites, if you choose, for some rice.

*American/Burger/Diner Restaurants - Grilled chicken, burgers, and salads arealways an option here. Follow the F.A.S.T. F.O.O.D. protocol for the best ways

to navigate the burgers and salads.

*Mexican Restaurants - If you are going to indulge in some chips - use yourstarch bites. But keep in mind that once you start eating them they may becomea trigger food for you, and you may not be able to stop. Fajitas are always a goodoption here. Pick your protein and ask for extra veggies. Instead of rolling thefajitas in a tortilla - put some of the fajitas on your plate, add a dollop ofguacamole and salsa and eat the meal like that. Avoid the beans and riceespecially if you have already indulged in the chips.

*Remember to eat slowly and savor each bite. Enjoy the experience and the

people you are with. Fat-loss friendly meals are available anywhere, andrecognizing them will become easier with time if you employ the tips statedabove and the ones from the protocol.

A - Z Restaurant Guide

This A to Z Restaurant List can serve as a guide for choosing foodsat that particular restaurant that will follow the Fast Food Fat LossSystem. The foods have been taken directly from the restaurantmenu. The foods for each particular restaurant are not the only foods


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that will follow the Fat Loss System but rather some of the choices togive you a good start.

Always check the menu at the actual restaurant to verify that what islisted here has not changed in terms of ingredients and such. Alsokeep in mind that some menus will vary by state and/or location.

When foods are listed as a sandwich or biscuit, the expectation is toremove the bread and use the inside as the food consumed therebyadhering to the protocol.

Ask for a lettuce wrap for burgers, grilled chicken patties, etc., even ifit is not listed on the menu to see if the restaurant can accommodatethe request.

A & W (http://www.awrestaurants.com/menu)*Papa Burger (leave off Papa Sauce)*Original Bacon Double Cheeseburger*Original Bacon Cheeseburger*Cheeseburger*Hamburger*Grilled Chicken Sandwich (where available)*Coney Dig*Coney Cheese Dog*Hot Dog

Applebees (http://www.applebees.com)*Blackened Tilapia

(Ask to double-up on the seasonal veggies and omit the friedred potatoes.)*7 or 9 oz. House Sirloin*Bacon Cheddar Cheeseburger*House Salad without croutons

Arbys (http://arbys.com)*Roast Beef*Beef n Cheddar*French Dip & Swiss
http://www.awrestaurants.com/menuhttp://www.awrestaurants.com/menuhttp://www.awrestaurants.com/menuhttp://www.applebees.com/http://www.applebees.com/http://www.applebees.com/http://arbys.com/http://arbys.com/http://arbys.com/http://arbys.com/http://www.applebees.com/http://www.awrestaurants.com/menu


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*Grand Turkey Club*Roast Turkey Farmhouse Salad with Balsamic Vinaigrette or LightItalian*Chopped Side Salad*Breakfast Option - Bacon/Egg/Cheese Biscuit

Au bon pain(http://aubonpain.com)*Breakfast Bar

(Scrambled Eggs, Scrambled Eggs with Ham & Cheese,Sausage & Peppers)*Salads

(Chicken Cobb with Avocado, Garden Salad - leave offcroutons, Side Garden Salad)*Snacks

(Fruit Cup, Mixed Nuts, Hard Boiled Eggs)

Back Yard Burger(http://www.backyardburgers.com)*Classic Back Yard Burger*Classic Double Back Yard Burger*Junior Back Yard Burger*Mushroom Swiss Burger*Black Jack Burger*1/3lb. Bacon Cheddar Burger*California Club Burger (Option - turkey burger or grilled chicken)*Classic Turkey Burger

*Turkey Club*Wild Turkey*Grilled Chicken sandwich*Garden Fresh Side Salad*Grilled Chicken Salad

Baja Fresh(http://www.bajafresh.com)*Baja Bowl (leave out rice and beans / pick your protein)*Chicken & Roasted Veggie Bowl (leave out rice and beans)*Steakhouse Bowl (leave out rice, beans, and corn)

*Surf & Turf (leave out rice, beans, corn, and sour cream)*Baja Ensalada - (leave off tortilla strips / pick your protein)*Mango Chicken Salad (leave off chipotle glaze / dont eat shell)*Side Salad (leave off tortilla strips)

Barberitos(http://www.barberitos.com)
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*Salads (Regular, Grilled, or Healthy - ask for no beans and noshell)*Fajitas (chicken or steak - do not eat the taco shells provided)

Biscuitville(http://www.biscuitville.com)*Scratch-Made Biscuits

(Sausage, Bacon, Country Ham, Steak, Pork Chop (if notbreaded) Smoked Sausage, Grilled Chicken, Turkey Sausage -

All of the biscuits are available with egg and cheese, or makeit a club with lettuce, tomato, cheese, bacon and pickle).*Ultimate Biscuits

(Double Meat/Double Cheese - choose from sausage, bacon,country ham, turkey sausage)*English Muffins - turkey sausage BLT, grilled chicken club

*Low Carb Platters (any will meet the guidelines)

Blimpie (http://www.blimpie.com/index.html )*Ultimate Club Salad*Deli Subs

(Blimpie Best, Turkey & Provolone, The Club, Ham & Swiss,Roast Beef & Provolone)

Bob Evans(http://www.bobevans.com)

*Breakfast - served all day (A La Carte - eggs and meat)*Farmers Club Sandwich*Farm-Grill Chicken Club*Grilled Chicken

(Omit mashed potatoes and double-up on the fresh steamedbroccoli.)*Heritage Chef Salad*Hickory-Smoked Ham & Swiss Sandwich*Farm Favorite Chicken Sandwich*Big Farm Hamburger or Cheeseburger*The Three-Cheese Burger

*Blackened Whitefish*Grilled Salmon (Omit glazed carrots and double-up on steamedbroccoli.)

Bojangles Famous Chicken(http://www.bojangles.com)*Biscuits
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(Sausage, Bacon/Egg/Cheese, Country Ham & Egg, CountryHam, Egg & Cheese, Sausage & Egg).*Grilled Chicken Club Sandwich*Grilled Chicken Sandwich*Garden Salad

*Grilled Chicken Salad*Roasted Chicken Bites*Green Beans

Boston Market(http://www.bostonmarket.com/home)*Rotisserie Chicken*Turkey Breast*Rotisserie Chicken Carver*Hand Carved Roasted Turkey Carver*Roast Beef Brisket Dip Carver

*Mediterranean Chicken Carver*Garlicky Lemon Spinach (regional item)*Green Beans*Fresh Steamed Veggies*Mediterranean Salad

Buffalo Wild Wings(https://www.buffalowildwings.com)*Naked Tenders

*Grilled Chicken Salad (leave off croutons)*Build Your Own Burger*Juicy Steak Burger*Build Your Own Grilled Chicken

Burger King(http://www.bk.com/en/us/index.html )*Breakfast Sandwiches

(Ham/Egg/Cheese, Sausage/Egg/Cheese, Bacon/Egg/Cheese)*Bacon Cheeseburger*Bacon Double Cheeseburger

*Big King*Whopper/Double/Triple*Whopper Jr.*Hamburger/Cheeseburger/Double*Tendergrill Chicken*Chicken, Apple & Cranberry Garden Salad (ask for no driedcranberries)*Garden Side Salad
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Carls Jr.(http://www.carlsjr.com)*Breakfast Biscuits

(Maple Sausage/Egg/Cheese, Bacon Bacon Biscuit, Loaded

Omelet Biscuit, Bacon/Egg/Cheese, Sausage/Egg/Cheese,Monster Biscuit)*Burgers

(Philly Cheesesteak Six Dollar Thickburger, The Single orDouble Cheesesteak Burger, The Original Six Dollar Thickburger,

Famous Star with Cheese, Super Star with Cheese)*Charbroiled Atlantic Cod Fish Sandwich*Grilled Chicken Salad (leave off croutons)*Garden Side Salad (leave off croutons)

Carrabbas(https://www.carrabbas.com)*Salads

(Johnny Rocco Salad, Harvest Salad, Side Salad, Italian Cobb -pick your protein)*Mama Mandolas Sicilian Chicken Soup (can request no pasta beadded)*Wood Grilled Chicken or Salmon*Grilled Tuscan Skewers*Filet Fiorentina

Checkers(http://www.checkers.com)*Burgers

(Big Buford, Cheese Champ, Bacon Cheese Champ,Baconzilla, Checkerburger or Double Checkerburger with or with

out Cheese, Bacon Double Checkerburger, Bacon Cheese DoubleCheese, Cheese Double Cheese)

Chick-fil-A(http://www.chick-fil-a.com)*Breakfast Biscuits

(Bacon/Egg/Cheese, Sausage/Egg/Cheese)

*Breakfast Platters(Bacon or Sausage platter - minus side biscuit)

*Chargrilled Chicken Sandwich*Chargrilled Chicken Club*Grilled Market Salad (minus the granola)*Side Salad/Fruit Salad
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Chilis (http://www.chilis.com/EN/Pages/home.aspx)*Salads

(House Salad, Caribbean Salad - leave off dried cranberries -can pick grilled chicken or grilled shrimp, Santa Fe Chicken -leave off crispy tortilla strips and ranch dressing)

*Fajitas (Trio, Steak, Chicken, Combo Fajitas)*Sirloin (6 or 10 oz)*Burgers (Oldtimer, Classic Bacon, Mushroom & Swiss)

Chipotle(https://www.chipotle.com)*Burrito Bowl (Leave out rice and beans/ pick your protein)*Salad ( Leave out beans / use salsa as the dressing)

Cook Out (http://www.cookout.com/index.php)*Char-Broiled Burgers*Hot Dogs*Char-Broiled Chicken

(Original style, Cajun style, Club style, and Cheddar style)*Platters

(Fresh Char-Grilled Hamburger, Char-Grilled Chicken)

Cracker Barrel(http://www.crackerbarrel.com)*Breakfast - served all day (Eggs - any style with choice of meat /fruit)*Country Dinner Plates

(Pick your protein and two sides. Protein - grilled chicken,half-pound chopped steak, hickory-smoked country ham,

spicy grilled farm-raised catfish fillet, grilled pork chops, lemonpepper grilled rainbow trout. Two Sides - fresh apple slices, whole babycarrots, cucumber/tomato n onion salad, fresh seasonal fruit, freshsteamed broccoli)

*Grilled Chicken Salad (no sourdough croutons)*Country Chef Salad (no sourdough croutons)

*House Salad/Tossed Salad (no sourdough croutons)

Culvers (http://www.culvers.com)*Burgers
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(The Culvers Bacon Deluxe, Mushroom Swiss, ButterBurgerThe Original, Cheddar ButterBurger, Cheddar ButterBurgerwith Bacon, ButterBurger Cheese, The Culvers Deluxe)*Grilled Chicken Sandwich*Beef Pot Roast Sandwich

*Shaved Prime Rib Sandwich*Salads(Garden Fresco with Grilled Chicken - leave off croutons,

Garden Fresco - leave off croutons, Side Salad - leave offcroutons)

Del Taco(http://www.deltaco.com/index.html )*Breakfast (Egg & Cheese Muffin)*Burgers (Cheeseburger, Double Del Cheese, Bacon Double DelCheese)

*Deluxe Taco Salad(Beef or Chicken - leave off beans and sour cream/dont eatthe tortilla bowl)

Dennys(http://www.dennys.com)*Breakfast

(Eggs and meat A La Cart, Santa Fe Skillet (leave outpotatoes), Hearty Breakfast Skillet (leave out potatoes), Fit Fare

Veggie Skillet with Egg (leave out potatoes)*Prime Cobb Salad (leave out potato sticks)*Chicken Cobb Salad (leave out potato sticks)*Build Your Own Burger*Sirloin Steak

Dunkin Donuts(http://www.dunkindonuts.com/dunkindonuts/en.html )*Breakfast Sandwiches

(Bacon/Egg/Cheese, Egg/Cheese, Ham/Egg/Cheese, SpicySmoked Sausage, Sausage/Egg/Cheese, Sliced Turkey,

Turkey Sausage)

Elevation Burger (http://www.elevationburger.com)*The Elevation Burger*Vertigo Burger

*Veggie Burger #1
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(The #1 veggie burger is made with veggies and cheese - notwith starches.)*Half-the-Guilt Burger (one beef patty and one veggie #1)*Toppings

(6 month-aged cheddar cheese, organic bacon, mushrooms,

lettuce, tomato, ketchup, pickles, mustard, raw onions,jalapeos, hot pepper relish)*Mandarin Oranges*Side Salad*All burger can be wrapped in lettuce.

Firehouse Subs(http://www.firehousesubs.com)*Speciality Subs

(Italian, Hook & Ladder, Firehouse Meatball, SmokehouseBeef & Cheddar Brisket, New York Steamer, Club on a Sub, Steak

& Cheese, Engineer, Firehouse Hero)*Other Subs(Smoked Turkey, Sliced Chicken, Corned Beef Brisket, Roast

Beef, Pastrami, Honey Ham, Veggie)*Chef Salad

Five Guys (http://www.fiveguys.com)*Hamburger/Little Hamburger*Cheeseburger/Little Cheeseburger*Bacon Burger/Little Bacon Burger

*Bacon Cheeseburger/Little Bacon Cheeseburger*Hot Dog (cheese dog, bacon dog, bacon cheese dog)*Veggie Sandwich/Cheese Veggie

Friendlys(http://www.friendlys.com)*Breakfast Scramblers

(Choose from Garden Vegetables, Meat Lovers, or Chorizo)*Create Your Own Burger*Spinach Salad

(no Ciabatta croutons / use Balsamic Vinaigrette instead ofsuggested dressing)

*Burger Salad(no Fronions / use Balsamic Vinaigrette instead of suggested

dressing)

Golden Corral(http://www.goldencorral.com)*Everyday Items
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(assorted steamed veggies, pot roast, fresh fruit,gilled-to-order USDA sirloin steaks - dinner only, rotisserie

chicken, sweet potato - can be used following the guideline forT/Taste)

*Hot Buffet Items

(assorted steamed veggies, bacon wrapped sirloin, bakedfish, beef brisket, boneless spiral cut ham, fajita chicken or steak,rotisserie chicken, salmon, carved turkey)

*Salad

Great Steak(http://www.thegreatsteak.com)*Cheesesteaks (Original Philly, Great Steak, Super Steak, Chicagoland)*Chicken Philly (Original, Ultimate)*Grilled Sandwiches (Turkey Philly, Ham Delight)*Salads (The Great Salad, Chef Salad, Garden Salad)

Hardees(http://www.hardees.com)*Breakfast Biscuit

(Monster, Loaded Omelet, Bacon/Egg/Cheese, Sausage,Country Ham)*Low Carb Breakfast Bowl*Thickburgers

(The Six Dollar Philly Cheesesteak, The 1/4 lb. or 1/3 lb.Philly Cheesesteak, Original/Cheeseburger, 1/3 lb. Mushroom

Swiss, 1/3 lb. Bacon Cheese, 1/3 lb. Frisco,2/3 lb. Monster Thick)

*Turkey Burger*1/3 lb. lox carb thick wrapped in lettuce*Charbroiled Atlantic Cod*Charbroiled Chicken Club*Side Salad*Ask if they can Trim It with the burger of your choice whichmeans wrapped in lettuce.

IHOP(http://www.ihop.com)*Breakfast

(T-Bone Steak & Eggs, Simple & Fit Two Egg Breakfast, CreateYour Own Omelette)*Mushroom Spinach Burger*Bacon Cheeseburger*Classic Cheeseburger/Hamburger*Mega Monster Cheeseburger
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*Grilled-Balsamic Glazed Chicken

In-N-Out Burger (http://www.in-n-out.com)*Ask for your burger Protein Style and it will come wrapped in

lettuce.*Double Double Cheeseburger*Cheeseburger*Hamburger

Jack in the Box(http://www.jackinthebox.com)*Breakfast

(Egg White/Turkey Sandwich, Bacon/Egg/Cheese Biscuit,Sausage/Egg/Cheese Biscuit, Extreme Sausage Sandwich)*Bacon Insider

*Sirloin Cheeseburger*Ultimate Cheeseburger*Bacon Ultimate Cheeseburger*Jumbo Jack w/ Cheese*Jumbo Jack/Jr. Jack*Grilled Chicken Strips*Sourdough Grilled Chicken Club*Side Salad*Grilled Chicken Salad*Chicken Club Salad (swap the ranch dressing for their Low FatBalsamic)

Jasons Deli(http://www.jasonsdeli.com)*Salads (The Big Chef, Chicken Club)*Salad Bar*Build your own Sandwich*Fresh Fruit Plate or Cup

Jersey Mikes(http://www.jerseymikes.com)*Sub in a Tub (Make any Sub into a Salad)

KFC(http://www.kfc.com)*Kentucky Grilled Chicken*Green Beans
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Lone Star Steakhouse(http://www.lonestarsteakhouse.com)*Steaks

(Pick the steak of your choice and two sides. Side selections -fresh green beans, steamed spinach, steamed broccoli,

classic dinner salad)*Mesquite - Grilled Chicken or Pork Chop*Burgers (Lone Star, Swiss and Mushroom)*Texas Cheesesteak (Ask to get it served on a platter.)

Longhorn Steakhouse(https://www.longhornsteakhouse.com)*Salads

(Mixed Green, Grilled Chicken & Strawberry, Grilled Salmon, 7Pepper Sirloin, Grilled Chicken)*Burgers (Bacon & Cheese, Steakhouse Burger, Primetime Burger)

*Steaks (Choose your steak and a side.)*Sides (green beans, fresh vegetable medley, steamed asparagus)

Manchu Wok(http://www.manchuwok.com/home)*Beef and Broccoli*Pepper Steak*Chicken and Mushrooms*Chicken and Snow Peas*Garlic Green Beans

McAlisters Deli(http://www.mcalistersdeli.com)*Salads

(Italian Chopped Salad, Grilled Chicken - leave off croutons,Garden Salad - leave off croutons)*Classic Sandwiches (The Italian, Grilled Chicken, Deli Classics)

McDonalds(http://www.mcdonalds.com/us/en/home.html )*Breakfast McMuffins

(Egg, Egg White Delight, Sausage, Sausage w/ Egg,

Steak/Egg/Cheese)*Breakfast Biscuits (Bacon/Egg/Cheese, Sausage, Sausage w/ Egg)*Big Mac*Quarter Pounders

(w/ Cheese, Bacon/Cheese Quarter Pounder, Deluxe QuarterPounder, Double Quarter Pounder w/ Cheese)*Hamburger/Cheeseburger/Double Cheeseburger*Bacon Mc Double
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*Grilled Chicken Classic*Premium Grilled Chicken Club*Side Salad*Premium Bacon Ranch Salad w/ Grilled Chicken

(swap out ranch dressing)

*Side Salad*Apple Slices

Moes Southwest Grill (http://www.moes.com)*Earmuffs Burrito Bowl

(Leave out rice and beans/ pick your protein. Can pickadd-ons such as grilled mushrooms, cucumbers, etc,.)

*Close Talker Salad(Leave out beans/ dont eat shell / pick vinaigrette / can pickadd-ons / pick protein)

*Personal Trainer Salad(Leave out beans / dont eat shell / pick vinaigrette / can

pick add-ons)

Nathans(http://www.nathansfamous.com)*Beef Hot Dogs with choice of toppings

(cheese, sauerkraut, red onions, salsa)*Hamburgers

(Cheeseburger, Super Cheeseburger, Bacon Cheeseburger,Double-Beef Burger)

*Chargrilled Chicken*Chargrilled Chicken Club

OCharleys(http://www.ocharleys.com)*Fresh Cedar-Planked Salmon*Fresh Grilled Atlantic Salmon*Rib-Eye Steak*Slow Roasted Prime Rib*Burgers (Bacon/Cheddar, Classic Cheese)*Sides (Fresh Broccoli, Grilled Asparagus, House Salad)

Olive Garden(https://www.olivegarden.com)*Garden Fresh Salad (can add salad toppers)*Parmesan Roasted Asparagus*Herbed Grilled Salmon*Center Cut Filet Mignon*Garlic Rosemary Chicken
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*Grilled Chicken Toscano*Mixed Grill*Steak Toscano

On the Boarder(http://ontheborder.com)*Sizzling Fajita Salad (pick your chicken or steak, leave off sourcream)*Fajita Grill

(pick your protein, leave out tortillas, rice, beans, and sourcream)*Mexican Grilled Chicken (leave out rice)

Outback Steakhouse(http://www.outback.com)

*Salads(California Chicken, Aussie Chicken Cobb - leave off

croutons, House Salad)*Sides

(fresh steamed broccoli, grilled asparagus, steamed greenbeans, seasoned mixed veggies)*Grilled Chicken on the Barbie*Filet & Lobster Tail or Grilled Shrimp*Sirloin & Grilled Shrimp*Perfectly Grilled Salmon*Grilled Mahi

*Lobster Tails

Panera (https://www.panerabread.com/en-us/home.html )*Breakfast Sandwiches

(Egg/Cheese, Bacon/Egg/Cheese, Sausage/Egg/Cheese,Steak/Egg, Mediterranean Egg White, Breakfast Power Sandwich)

*Fruit Cup*Salads

(Spinach Power Salad - no frizzled onions, Chicken CobbSalad, Classic Salad - can add chicken, Greek Salad - can add

chicken or shrimp)

P.F. Changs(http://www.pfchangs.com/index.aspx)*Chicken Chopped Salad*Shaking Beef*Beef with Broccoli*Asian Grilled Salmon
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*Oolong Chilean Sea Bass*Spinach Stir-Fried with Garlic

Qdoba Mexican Grill(http://www.qdoba.com)

*Breakfast Burrito (Ask for the Naked - no tortilla / pick protein)*Burritos

(Ask for the Naked / leave out rice and beans / pick proteinand add-ons)*Taco Salad

(Ask for the Naked / pick protein and add-ons - no beanand corn salsa)

Red Robin (http://www.redrobin.com)*Burgers

(Gourmet Cheeseburger, Royal Red Robin,Bacon Cheeseburger, Sauted Shroom, California Chicken

Burger) Red Robin will wrap their burgers in lettuce.*Salad

(Avo-Cobb-O, Simply Grilled Chicken - leave off croutons,House Side Salad - leave off croutons)

Red Lobster(http://www.redlobster.com)*Wood-grilled Burger

*Bar Harbor Lobster Bake (leave out linguini)*Crab & Roasted Garlic Seafood Bake (leave out corn and potatoes)*Portofino Seafood Bake (leave out wild rice pilaf and bread)*Wood-Grilled Lobster, Shrimp & Scallops (leave out rice pilaf)*Broiled Seafood Trio*Create Your Own Combination

Ruby Tuesday(https://www.rubytuesday.com)*Salad Bar*Grilled Chicken Salad (leave off croutons)

*Grilled Salmon Salad (leave off croutons)*Steaks (Petite Sirloin &Lobster Tail, Top Sirloin, Petite Sirloin)*Classic Burgers

(Rubys Classic, Classic Cheeseburger, Bacon Cheeseburger)*Avocado Turkey Burger*Avocado Grilled Chicken Sandwich*Prime Burgers
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(Triple Prime Burger, Triple Cheddar Burger, Triple BaconCheddar Burger)

Salsaritas(http://salsaritas.com)

*Pick the Bowl - add the protein and the toppings(leave off rice and beans)

Sbarro(http://www.sbarro.com)*Salads (Garden Fresh, Greek, String Bean and Cherry Tomato,Tomato and Cucumber, Fruit Salad)*Sausage and Peppers

Schlotzskys (http://www.schlotzskys.com)

*Salads(Salads are served with a side of breadsticks - forgo the

breadsticks. Turkey Avocado Cobb - leave off beans andcroutons, Italian Chopped Salad, Garden Salad, Turkey Chef)*Sandwiches - leave off signature dressing on the sandwiches

(The Original, Turkey Bacon Club, Roasted Turkey, AngusRoast Beef & Cheese)

Shoneys(http://www.shoneys.com)*Breakfast

(Breakfast Buffet - choose eggs your way, protein, and fruit.Build your own omelet / Philly steak and cheese omelet)*Grilled Wild-Caught Salmon

(double-up on steamed veggies and forgo rice)*8oz Steakhouse Sirloin*Chef Salad*House Salad (no croutons - can add chicken or steak)*Burgers (Shoneys Double Decker Steak, All-American, MushroomSwiss)

Sonic Drive In (http://www.sonicdrivein.com)*Sonic Cheeseburgers

(Bacon, Double, Bacon Double, Jr. Double, Jr. Deluxe)*Sonic Hamburgers (Jr. Burger, Jr. Deluxe Burger)*Grilled Chicken Sandwich
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Starbucks(http://www.starbucks.com)*Breakfast Sandwiches

(Bacon/Egg/Gouda, Ham/Egg/Cheddar,Sausage/Egg/Cheddar)

*Seasonal Harvest Fruit Blend

Subway(http://www.subway.com)*Breakfast Sandwiches

(Bacon/Egg/Cheese, Black Forest Ham/Egg/Cheese, BreakfastB.M.T., Egg/Cheese, Steak/Egg/Cheese, Sunrise Subway)*Subway Salads

(Subway will basically take your favorite protein from thesandwiches and turn it into a salad. Just be sure to avoid thecreamy dressings.)

Taco Bell(http://www.tacobell.com)*Cantina Bowl

(Leave out rice, beans, roasted corn salsa, and the creamydressing. Use salsa as dressing if vinaigrette is not available.)*Fiesta Taco Salad

(Choice of chicken, beef, or steak. Leave out rice, beans, andtortilla strips. Dont eat shell.)

Taco Del Mar (http://www.tacodelmar.com)*Baja Bowl (pick your protein, leave off rice, beans, and sour cream)*Taco Salad

(pick your protein, leave off beans and sour cream / dont eatthe shell)

TGIF(https://www.tgifridays.com)*Salads

(Balsamic-Glazed Chicken Caesar - the Caesar dressing is avinaigrette - leave off croutons, Fridays House Salad - leaveoff croutons and breadstick)*Burgers (NY Cheddar/Bacon, Cheeseburger, Turkey Burger)*Steaks (Sirloin, Flat Iron, Rib-Eye)

Waffle House(http://www.wafflehouse.com)
http://www.starbucks.com/http://www.starbucks.com/http://www.starbucks.com/http://www.subway.com/http://www.subway.com/http://www.subway.com/http://www.tacobell.com/http://www.tacobell.com/http://www.tacobell.com/http://www.tacodelmar.com/http://www.tacodelmar.com/http://www.tacodelmar.com/https://www.tgifridays.com/https://www.tgifridays.com/https://www.tgifridays.com/http://www.wafflehouse.com/http://www.wafflehouse.com/http://www.wafflehouse.com/http://www.wafflehouse.com/https://www.tgifridays.com/http://www.tacodelmar.com/http://www.tacobell.com/http://www.subway.com/http://www.starbucks.com/


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*Breakfast (eggs and protein Al la Cart, Steak and eggs, Omelets)*Steaks*Salads

(Garden Salad, Grilled Chicken Salad, The Avondale Salad,Bacon Chicken and Cheese Salad)

*Burgers (Build your own or choose from one on the menu.)

Wendys(http://www.wendys.com)*Daves Hot n Juicy Single, Double or Triple*Baconator*Son of Baconator*Jr. Bacon Cheeseburger*Jr. Hamburger*Jr. Cheeseburger or Deluxe*Double Stack

*Ultimate Chicken Grill*Apple Pecan Chicken Salad (Ask for no dried cranberries.)*Chicken BLT Cobb Salad (Swap out creamy dressing)*Garden Side Salad*Apple Slices

Zaxbys(http://www.zaxbys.com/home.aspx)*The Caesar Salad

(Ask for the grilled chicken and use the vinaigrette dressing.)

*The Blue Salad(Ask for the blackened chicken, no fried onions and Texas

Toast. Use the vinaigrette.)*The Cobb Salad (No fried onions, and no Texas Toast. Usevinaigrette.)*Side Salad*Side of Celery Stalks (swap Ranch Dressing)*Grilled Chicken Sandwich

Zoes(http://zoeskitchen.com)*Greek Side Salad*Grilled Chicken Marinara (Choose roasted veggies instead ofpasta.)*Protein Power Plate*Kabobs

(Steak - leave off potatoes / Chicken - forgo rice pilafShrimp - forgo rice pilaf)
http://www.wendys.com/http://www.wendys.com/http://www.wendys.com/http://www.zaxbys.com/home.aspxhttp://www.zaxbys.com/home.aspxhttp://www.zaxbys.com/home.aspxhttp://zoeskitchen.com/http://zoeskitchen.com/http://zoeskitchen.com/http://zoeskitchen.com/http://www.zaxbys.com/home.aspxhttp://www.wendys.com/


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Protein Powders

In a convenience lifestyle, protein powders are one of the mostversatile and powerful tools you can have. Simply substituting yourmorning cereal with a protein-based smoothie can cause dramaticchanges in health, energy, fitness and weight loss.

Here is a very simple formula to know if your protein powder is goingto do the trick or not. This formula is for the protein powder plus alladditions to the shake (i.e. these rules must hold even when you addfat, fruit etc to the shake)

Good= Protein + Fat within 10 of Total Carbs + Fat

Better= Protein + Fat equals Total Carbs + Fat

Best= Protein + Fat exceeds Total Carbs + Fat

The following are some suggestions for acceptable protein powders.This list only represents a small sampling of protein powders on themarket. You may find one that meets the requirement that is not onthis list and that is certainly an option.

By far the two most favorite brands in terms of taste, tolerability (i.e.


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less digestive complaints) and convenience are Isagenix brandshakes and Biotrust shakes. These have been so successful andrequested in our clinic we now recommend these over all others. Ifyou are just starting with protein shakes or have been unable to findone you like, these are the ones you should get.

In order to make your shakes more hunger suppressing, you maywant to add additional scoops of protein plus add fiber if needed,such as apple pectin. It is best to use a liquid base that is sparse incalorie and carbs and also has a low allergy potential. These includewater, unsweetened almond milk, or unsweet low fat coconut milk.

Where you see ranges presented in the following tables, they arereferring to the range that the brand will have depending on the

flavor. Consult the website for the flavor of your choice to see theexact nutrition facts.

The individual websites are included for your reference and tocertainly do more research about each of the products. You may wantto also visitwww.amazon.comand/orwww.vitacost.comas those twosites may have your particular protein at a better rate.

Whey Based Protein

About Time(http://tryabouttime.com)

Nutrition Facts

Calories 100

Total Fat 0g

Carbohydrates


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Nutrition Facts

Protein 25g

About Time protein offers cold processed, micro filtered 100% wheyprotein isolate. It has no artificial sweeteners, no lactose, no gluten,no sugar, and no growth hormones. It is available in 10 flavors,including Banana, Birthday Cake, Chocolate, Chocolate PeanutButter, Cinnamon Swirl, Mocha Mint, Peanut Butter, Strawberry,Vanilla and Unflavored. About Time offers a trial pack of any twoflavors.

Biochem

((http://www.biochem-fitness.com/index.php)

Nutrition Facts

Calories 100-110

Total Fat 0g

Carbohydrates 8g

Fiber 0g

Protein 20g

Biochems protein is Ultra-Filtered/Micro-Filtered Whey Protein

Isolate. It is free of hormones and artificial sweeteners. It is alsogluten and wheat free. It comes in chocolate fudge and vanilla.

BioTrust

((http://metaboliceffect.biotrust.com/shop.asp)
http://www.biochem-fitness.com/index.phphttp://www.biochem-fitness.com/index.phphttp://www.biochem-fitness.com/index.phphttp://metaboliceffect.biotrust.com/shop.asphttp://metaboliceffect.biotrust.com/shop.asphttp://metaboliceffect.biotrust.com/shop.asphttp://metaboliceffect.biotrust.com/shop.asphttp://www.biochem-fitness.com/index.php


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Nutrition Facts

Calories 150

Total Fat 2g

Carbohydrates 8g

Fiber 4g

Protein 24g

*** ME RECOMMENDED***Biotrust is a very high end ultrapure and time released whey protein.It contains prohydrolase to help with digestion and the cows arehormone free. This is a favorite it taste from patients at the MetabolicEffect clinic. It comes in chocolate and vanilla. Biotrust also hasseveral other functional foods that are very well liked including barsand protein cookies.

Isagenix IsaLean & Isalean Pro(http://bit.ly/meprotein)

Nutrition Facts

Calories 280

Total Fat 6g

Carbohydrates 21g

Fiber 6g

Protein 36g

*** ME RECOMMENDED***Isagenix is a full meal replacement. Their whey comes from NewZealand, free-range cows that are grass-fed (free from herbicides,pesticides, etc.), milked and rested according to season and free of
http://bit.ly/meproteinhttp://bit.ly/meproteinhttp://bit.ly/meproteinhttp://bit.ly/meprotein


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hormones, antibiotics, and steroids. Isagenix calls them happycows, and the whey is exclusive to Isagenix. There are no artificialsweeteners. The IsaLean Pro comes in Chocolate and Vanilla.Isagenix products are sold through representatives.

Jay Robb(https://www.jayrobb.com)

Nutrition Facts

Calories 110

Total Fat 0g

Carbohydrates 1g

Fiber 0g

Protein 25g

Jay Robbs Protein Isolate contains no artificial sweeteners, noartificial flavors, no artificial colors, no soy, no lactose, no sugar andis rBGH Free, non- GMO and comes from grass-fed cows. It comesin vanilla, chocolate, strawberry, pina colada, tropical dreamsicle, andunflavored. Jay Robb offers a sample kit that contains one individualpacket of all flavors except the unflavored.

Life Source Nutrition(http://www.lifesource4life.com)

Nutrition Facts

Calories 120
https://www.jayrobb.com/https://www.jayrobb.com/https://www.jayrobb.com/http://www.lifesource4life.com/http://www.lifesource4life.com/http://www.lifesource4life.com/http://www.lifesource4life.com/https://www.jayrobb.com/


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Nutrition Facts

Total Fat 2g

Carbohydrates 5g

Fiber 2g

Protein 25g

Life Source Protein comes from certified grass-fed cows that arecertified disease-free, certified pesticide-free, certified chemical-free,certified hormone treatment-free and certified GMO free.

Teras Whey((http://www.teraswhey.com)

Nutrition Facts

Calories 110

Total Fat 1.5g -2g

Carbohydrates 3g - 5g

Fiber 0g - 1g

Protein 20g - 22g

Teras Whey uses USDA certified organic whey protein concentrate

that comes from ethically treated cow sources. The product usesstevia and is gluten free. The whey protein comes in coffee,blueberry, bourbon vanilla, fair trade dark chocolate, and plainflavors. The company sells individual packets for samples.
http://www.teraswhey.com/http://www.teraswhey.com/http://www.teraswhey.com/http://www.teraswhey.com/


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Plant Based Protein

About Time(http://tryabouttime.com)

Nutrition Facts

Calories 119 - 122

Total Fat 2.5g - 3g


Fiber 0g -1g

Protein 20g - 24g

About Time Vegan is non-GMO, gluten-free, soy-free, and dairy-free.The protein is a blend of proteins from peas, brown rice, andpumpkins. It doesnt contain artificial sweeteners. It comes in bothvanilla and chocolate.
http://tryabouttime.com/http://tryabouttime.com/http://tryabouttime.com/http://tryabouttime.com/


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Biochem(http://www.biochem-fitness.com/index.php)

Nutrition Facts

Calories 110 - 115

Total Fat 1g - 2.5g


Fiber 0g - .5g

Protein 20g

Biochems VeganProtein is made from isolated, highly digestible peaprotein, organic hemp protein, and cranberry protein.

Health Force Nutritional Warrior Food Extreme(http://healthforce.com/warrior-force ))

Nutrition Facts

Calories 83 - 102

Total Fat .7g - 2.1g

Carbohydrates 1.7g - 4.5g
http://www.biochem-fitness.com/index.phphttp://www.biochem-fitness.com/index.phphttp://www.biochem-fitness.com/index.phphttp://healthforce.com/warrior-forcehttp://healthforce.com/warrior-forcehttp://healthforce.com/warrior-forcehttp://www.biochem-fitness.com/index.php


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Nutrition Facts

Fiber .8g - 1.0g

Protein 17.25g - 24.75

Health Forces Protein contains sprouted enzymatically activated,Non - GMO, brown rice protein and hemp protein. It comes inextreme vanilla plus, extreme chocolate plus, and natural. The vanillaextreme plus uses the whole vanilla bean, not vanilla flavoring andcontains Rhodiola to enhance performance. The chocolate extreme

plus uses actual cacao not chocolate flavoring and has cinnamon andspirulina.

Isagenix Dairy Free(http://bit.ly/meprotein)

Nutrition Facts

Calories 250

Total Fat 8g

Carbohydrates 22g

Fiber 8g

Protein 22g

Isagenix Dairy-Free is a blend of hemp and pea protein. It is gluten,wheat, and barely free. It is also soy free. It comes in Natural BerryHarvest flavor.
http://bit.ly/meproteinhttp://bit.ly/meproteinhttp://bit.ly/meproteinhttp://bit.ly/meprotein


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Nutiva Hemp Protein(https://store.nutiva.com/hemp-protein/ ))

Nutrition Facts

Calories 90

Total Fat 3g

Carbohydrates 9g

Fiber 8g

Protein 15g

Nutiva Hemp protein contains all nine essential amino acids. It iscold-processed and comes in a BPA free container. It is completelyvegan.

Vega Sport(http://vegasport.com)

Nutrition Facts

Calories 127 -134

Total Fat .2g - .7g

Carbohydrates 4.5g - 6.2g

Fiber .4g - 1.5g

Protein 25g - 26g
https://store.nutiva.com/hemp-protein/https://store.nutiva.com/hemp-protein/https://store.nutiva.com/hemp-protein/http://vegasport.com/http://vegasport.com/http://vegasport.com/http://vegasport.com/https://store.nutiva.com/hemp-protein/


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Vega Sports Protein is a plant based protein with a complete multi -source, alkaline forming protein blend. It comes in vanilla, chocolate,and berry flavors. It has 5,500mg of BCAAs and 5,000mg of

glutamine per serving.

Egg White Protein

Jay Robb(https://www.jayrobb.com)

Nutrition Facts

Calories 120

Total Fat 0g


Fiber 0g

Protein 24g - 25g

Jay Robb Egg White Protein comes from non-GMO egg whites fromchickens that are not treated with growth hormones. It comes invanilla, chocolate, strawberry, and unflavored. Jay Robb does offer asample kit that contains 2 vanilla, 2 chocolate, and 1 strawberrypackets.
https://www.jayrobb.com/https://www.jayrobb.com/https://www.jayrobb.com/https://www.jayrobb.com/


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Protein Smoothie Recipes

Appropriate Bases- water, milk, unsweetened almond milk, unsweet& low fat coconut milk, coconut water. Appropriate extra Sweeteners-xylitol, erythritol, stevia, truvia.

For best results, make sure the shakes adhere to these threeconsiderations:

Good= Protein + Fat within 10 of Total Carbs + Fat

Better= Protein + Fat equals Total Carbs + Fat

Best= Protein + Fat exceeds Total Carbs + Fat

Berry Good:

20-50g protein powder, 8-10oz Skim milk or Unsweetened AlmondMilk, 1/4 frozen banana, 12-1 cup frozen blueberries. Add 1tsp fiber

(acacia,pectin etc.). Ice. Blend.

Banana Strawberry Smoothie:

20-50g protein powder, 8-10oz Skim milk or Unsweetened AlmondMilk, 1/4 frozen banana, 12-1 cup frozen Strawberries. Add 1tsp fiber(acacia, pectin etc.). Ice. Blend.

Spice Smoothie:

20-50g protein, 8-10oz coconut water, 1 handful walnuts, cinnamon,nutmeg, maple flavoring. Add 1tsp fiber (acacia, pectin etc.) Ice.Blend.


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Pecan Pie:

20-50g protein powder, 8-10oz coconut water, 1/4 frozen banana, 1handful pecans. Add 1tsp fiber (acacia, pectin etc.). Ice. Blend.

Chocolate Banana:

20-50g protein powder, 8-10oz Skim milk or Unsweetened AlmondMilk,1/4 frozen banana, 1teaspoon baking cocoa,. Add 1tsp fiber(acacia, pectinetc.). Ice. Blend.

Chocolate Peanut Butter:

20-50g whey protein, 8-10oz Skim milk or Unsweetened Almond Milk,1/4 frozen banana, 1 tablespoon peanut butter. 1 teaspoon bakingcocoa, Add 1tsp fiber (acacia, pectin etc.). Ice. Blend.

Plain:

25-50g whey protein, 8-10oz Skim milk or Unsweetened Almond Milk,Vanilla extract. Add 1tsp fiber (acacia, pectin etc.). Ice. Blend.

Tropical:

20-50g protein powder, 8-10oz Skim milk or Unsweetened Almond

Milk, 12 cup frozen tropical fruit (mango, pineapple, banana),. Add1tsp fiber (acacia, pectin etc.). Ice. Blend.


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Banana Coconut:

20-50g protein powder, 5 oz coconut water, 5oz coconut milk, 1/4frozen banana. Add 1tsp fiber (acacia, pectin etc.). Ice. Blend.

Coconut pineapple:

20-50g protein powder, 8-10oz lite coconut milk, 12 cup frozenpineapple, Add 1tsp fiber (acacia, pectin etc.). Ice. Blend

fast food and convenience eating guide

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