Panera Bread Bacon Turkey Bravo Whole Sandwich

 Restaurant    dinner    2200 Calories/Day Plan     Print Flexcipe


My Weight Loss Meal:

  • Bacon Turkey Bravo Whole Sandwich
  • Side Apple




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1, Each, Bacon Turkey Bravo Whole Sandwich
  • 1, Each, Fruit



Directions:

  1. You can enjoy this meal with water, seltzer or any of your favorite diet soda. Panera Bread also has flavored no calorie teas such as plum ginger hibiscus, orange ginger mint, or mango that you can enjoy if you want something flavored.
  2. For your side option, select the apple to meet your nutrition and weight loss goals. You can choose to eat it with your meal or save it for a snack later on.

Subway Italian BMT Wrap

 Restaurant    lunch    2200 Calories/Day Plan     Print Flexcipe

This delicious wrap is perfect for those busy days, where you need something quick that helps you still achieve your nutrition and weight loss goals.


My Weight Loss Meal:

  • Italian BMT Wrap




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1, Each, Italian BMT Wrap



Directions:

  1. You can enjoy this meal with water, seltzer, or your favorite diet soda.
  2. You can select any wrap flavor that you most enjoy to have this combination on.
  3. This meal comes as a pre-determined set of ingredients but if you want you can add any two of the following vegetables: lettuce, tomatoes, cucumbers, banana peppers, onions, pickles, and olives
  4. For condiments, you can ask for the dressing on the side and add 1-tbsp to your wrap.

Subway Savory Rotisserie-Style Chicken Caesar Wrap

 Restaurant    dinner    2200 Calories/Day Plan     Print Flexcipe

This protein-packed sandwich will keep you feeling full and satisfied while you are losing weight.


My Weight Loss Meal:

  • Savory Rotisserie-Style Chicken Caesar




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1, Each, Savory Rotisserie-Style Chicken Caesar Wrap



Directions:

  1. You can enjoy this meal with water, seltzer or your favorite diet soda.
  2. You can select any wrap flavor that you most enjoy to have this combination on.
  3. This meal comes as a pre-determined set of ingredients but if you want you can add any two of the following vegetables: lettuce, tomatoes, cucumbers, banana peppers, onions, pickles, and olives
  4. For condiments, you can ask for the dressing on the side and add 1-tbsp to your wrap.

Panda Express Teriyaki Chicken

 Restaurant    dinner    2200 Calories/Day Plan     Print Flexcipe

The super greens side at Panda Express is delicious and packed with nutrients that support your overall health during weight loss.


My Weight Loss Meal:

  • Teriyaki Chicken
  • Super Greens
  • Veggie Spring Roll
  • Hot and Sour Soup Cup




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1, Each, Teriyaki Chicken
  • 1, Each, Super Greens
  • 1, Each, Vegetable Spring Roll
  • 1, Cup, Hot and Sour Soup



Directions:

  1. You can enjoy this meal with water, seltzer, or your favorite diet soda.
  2. Keep in mind that this restaurant provides you with a side option with the entree and you can select the super greens.

Chipotle Chicken Tacos

 Restaurant    dinner    2200 Calories/Day Plan     Print Flexcipe

When you are trying your best to stick with a weight loss program, convenience matters! This healthy, quick option at Chipotle can fit right into your nutrition and weight loss goals.


My Weight Loss Meal:

  • Tacos with Chicken




Ingredients

To make portion :

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  • 3, Each, Crispy Corn Tortilla
  • 1/2, Serving, Chicken
  • 1/2, Serving, Gucamole
  • 1, Serving, Cilantro-Lime Cauliflower Rice
  • 1, Serving, Black Beans
  • 1, Serving, Fresh Tomato Salsa
  • 1, Serving, Romaine Lettuce



Directions:

  1. If you want you can swap out the fresh tomato salsa for either the tomatillo green chili salsa or tomatillo chili salsa (or both)
  2. You can enjoy this meal with water, seltzer or your favorite diet soda.
  3. If you choose you can also select steak or barbacoa as your meat.
  4. If you don’t like any of the ingredients, you can leave them off. Or, you can swap one type of veggie for another.

Dominos Thin Crust Pizza With Pepperoni

 Restaurant    dinner    2200 Calories/Day Plan     Print Flexcipe

Having a pizza night with your friends or family is an important end of-the-week tradition or maybe a birthday tradition that, with a little planning, can be a part of any weight loss program!


My Weight Loss Meal:

  • 3 Slices of 14″ Thin Crust Pizza with Pepperoni




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 3, Slices, Thin Crust Pizza with Pepperoni



Directions:

  1. You can enjoy this meal with water, seltzer or favorite diet soda.

Muffin and Fruit

 Restaurant    breakfast    2200 Calories/Day Plan     Print Flexcipe

If you want to meet a loved one out for breakfast, or just have a nice Saturday morning out to yourself, most breakfast places have muffins and fruit cups or a side of fruit. Being able to enjoy a sweet breakfast treat occasionally can fit into any well balanced weight loss program!


My Weight Loss Meal:

  • Muffin
  • Berries




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1, Each, Muffin, 3.5 ounces
  • 1/4 Cup, Berries



Directions:

  1. If you want to get some fruit and it’s in a fruit cup, this calorie level can have a 4-ounce fruit cup. (For example the Dole fruit cups).
  2. To ensure that you’re not exceeding the breakfast limit, check on the label for muffins that are 5 ounces or less or eyeball the muffin to be about 5-inches in diameter.

Peanut Butter And Jelly Sandwich

 Home-Made    lunch    2200 Calories/Day Plan     Print Flexcipe

This classic All American Favorite is perfect to pack on those busy weekday mornings, or to enjoy with the kids at home or on a picnic, and the protein shake lets you still get the weight loss nutrition you need!


My Weight Loss Meal:

  • Peanut Butter and Jelly Sandwich
  • Fresh Fruit
  • Protein Smoothie




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For the Sandwich

  • 2 Tablespoons, Peanut Butter
  • 2 Slices, Bread
  • 2 Teaspoon, Jelly
  • 1 Each, Orange

For the Protein Smoothie

  • 1 Scoop, Protein Powder
  • 1 Cup, Milk, 1%



Directions:

For the Sandwich

  1. Evenly spread the peanut butter on one slice of bread.
  2. On the the other slice, evenly spread the jelly.

For the Protein Shake

  1. Mix the protein powder in your milk for added protein.

Deli Sandwich With Fruit and Chips

 Home-Made    lunch    2200 Calories/Day Plan     Print Flexcipe

This home-made option is a favorite among almost everyone, and can easily be shared with family or friends so that you can stick with your program while maintaining your relationships. Or, it makes for a great stand-by bring to work lunch.


My Weight Loss Meal:

  • Deli Sandwich
  • Baked Chips
  • Fresh Fruit




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For the Sandwich:

  • 3 1/2 ounces, turkey breast
  • 2 Each, slices, swiss cheese
  • 2 Slices, bread
  • 2  Teaspoons, Mayonnaise, low fat

Fruit

  • 1 Each, apple

Baked Chips

  • 1/2 cup, Potato chips, baked

 



Directions:

For the Sandwich:

  1. Evenly spread the mayonnaise on both sides of the sandwich.
  2. Layer the deli meat and cheese on one side of the sandwich.
  3. Take the other slice of bread and close up the sandwich to enjoy!

McDonald’s Honey Mustard Snack Wrap

 Restaurant    dinner    2200 Calories/Day Plan     Print Flexcipe

This delicious wrap is packed with protein that will keep you full and satisfied and help you reach your weight loss goals.


My Weight Loss Meal:

  • Honey Mustard Snack Wrap
  • Premium Southwest Salad (No Chicken)




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 2, Each, Honey Mustard Snack Wrap
  • 1, Each, Premium Southwest Salad (No Chicken)



Directions:

  1. You can enjoy this meal with water, seltzer or any of your favorite diet soda.
  2. You can select ask for the dressing on the side to control how much you want on your salad, which should be about 2 tablespoons.