Flexible Dieter’s Cheat Sheet

Flexible Diet “Fast” Foods 🥑🍕🍟🌯

No scale or meal prep done? Don’t let that stop you. Order these macro friendly foods while you’re out & continue on GUILT FREE.

Most medium or large chain places will have their menu’s ONLINE. When I plan on going out, I search the menu and find out what I want to eat beforehand. Then, I am prepared and can plan out the rest of my meals.

Remember, most of these are very modifiable so feel free to experiment a little and don’t stress about it. I will continue adding to the list, and would love to get recommendations if you have something you’d like me to add.

Enjoy!

STARBUCKS

• Americano w/ sugar free mocha & soy

• Almond milk latte w/ sugar free flavor

• Soy latte w/ sugar free flavor

• Light caramel frappe w/out whip

• Light coffee frappe w/out whip + sugar free vanilla

• Spinach feta wrap

• Reduced fat turkey bacon

CHIPOTLE

• Salad bowl, chicken, 1/2 rice, 1/2 beans, salsa, light cheese, light sour cream OR light guac, child size bag of chips

SUBWAY

• Chose from a variety of sandwiches with GRILLED chicken or lunch meat, add cheese, LIGHT mayo, mustard, vegetables, salt + pepper, NO OILS, BAKED LAYES as chips

APPLEBEES (My personal favorite)

• Order from the “Light Menu” & Enjoy any of the delicious meals.

• Personal favorite: Thai Shrimp Salad

CHIK FIL A

• Grilled Chicken Nuggets

• Grilled Chicken salad

• Grilled chicken cool wrap

• Choice of salad & request LIGHT dressing packet

• Grilled chicken club sandwich

• Diet lemonade (so good)

IN N OUT

• Hamburger or cheeseburger protein style

• Hamburger or cheeseburger w/ ketch up instead of spread

JACK IN THE BOX

• Grilled chicken strips w/ teriyaki sauce

• Egg white and turkey bacon sandwich

• JR. Jack burger

• Southwest or chicken club salad w/ grilled chicken strips

TACO BELL

• chicken power burrito

• Steak power burrito

• ANYTHING, ask for it to be made “fresco”

WENDYS

• Homestyle chicken wrap

• Grilled chicken sandwich or wrap

• Apple pecan chicken salad

SONIC

• Jr. burger

• Classic grilled chicken sandwich

• Jr. breakfast burrito

QUIZNOS

• Small turkey sub without cheese or dressing

• Small basil pesto grilled chicken flatbread

• Salads w/ light dressing & light fat sources (cheese, nuts, avocado)

PANDA EXPRESS

• Kung pao Chicken

• Broccoli beef

• Grilled Asian chicken w/ steamed vegetables

• Grilled teriyaki chicken

MCDONALDS

• artisan grilled chicken sandwich

• Egg white delight McMuffin

• Southwest salad w/ grilled chicken

HARDEES OR CARLS JR

• order from 1) low carb menu items 2) “trim it” menu items

FIREHOUSE SUBS

• order from the “under 500 calorie” menu

JOES CRAB SHACK

• Herb chicken meal with rice or sweet potatoes and broccoli

• Joe’s chopped salad with grilled chicken and light dressing

KEKE’S BREAKFAST CAFE

• Create your own omelet using egg whites instead of egg, add chicken, vegetables, light cheese, request no oil be used

• You’re at Keke’s, so you want a waffle or pancake. Don’t lie. & you should have one. Key word: ONE! Order a single serving of any of the items and enjoy. To save calories, bring your own sugar free syrup from home. 🙂

• 3 egg whites and 1 egg w/ light cheese, side of fruit, side of oats, cup of coffee w/ one creamer

IHOP

• Egg white vegetable omelet w/ fruit

• Garden omelet w/ fruit

• Harvest and grain pancakes w/ egg & egg whites on the side

• Roasted Turkey Sandwich no mayo w/ house salad light dressing

• Roasted turkey dinner

• Tillapia Florentine

• Or use the create your own feature and add healthy options!

THE CHEESECAKE FACTORY

• Chose from between 15-25 items from the “Skinnylicious” menu

• Chose from 4-6 Skinny margaritas

• Low carb cheesecake (with strawberries if desired)

MOD PIZZA

• Build your own pizza ONLINE with Nutrition Calculator- very easy & accurate! Try using gluten free crust for less calories, “light” cheese, avoid fatty meats such as sausage, pepperoni and bacon.

FROZEN YOGURT

• Chose from fat free, non dairy, and/or sugar free frozen yogurt & weigh the yogurt first without toppings to enter an accurate serving size in your app; ask the worker to use heir scale, there is no need to bring your own! After you’ve got your serving of yogurt, apply toppings SPARINGLY- use small amounts and don’t go overboard. Avoid any of the syrups (peanut butter, caramel, chocolate, etc) as well as whipped cream, full brownies and cookies, and items you know are high calorie. Weigh the yogurt again and estimate your toppings! Enjoy, guilt free of course!

Posted by

23 year old U.S. Army soldier, fitness & nutrition coach, wine enthusiast & avid explorer.

5 thoughts on “Flexible Dieter’s Cheat Sheet

  1. This is a lifesaver! It’d be helpful to include the estimated macros or calories to the list. Nonetheless I’m definitely going to be referring to this list often. Thanks Sam 🙏🏽🙌🏽

    Like

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