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.

Starbucks Turkey Pesto Panini

 Home-Made    lunch    1900 Calories/Day Plan     Print Flexcipe


My Weight Loss Meal:

  • Turkey Pesto Panini




Directions:

  1. With this meal item you an enjoy water, iced or hot coffee, or iced or hot tea with 1 creamer and zero calorie sweetener.

McDonald’s McDouble with Premium Caeser Salad

 Restaurant    lunch    1700 Calories/Day Plan     Print Flexcipe


My Weight Loss Meal:

  • McDouble
  • Premium Caesar Salad




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 McDouble
  • 1 Premium Caesar Salad



Directions:

  1. You can enjoy this meal with water, seltzer, or any of your favorite diet sodas.
  2. Ask for the dressing on the side and add about a tablespoon to your side salad.
  3. You can also enjoy a packet of mustard or ketchup on your burger if you desire.

Burger King Croissan’Wich Ham, Egg & Cheese

 Restaurant    breakfast    1400 Calories/Day Plan     Print Flexcipe


My Weight Loss Meal:

  • Croissan’Wich Ham, Egg & Cheese




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  •  1 Croissan’Wich Ham, Egg & Cheese



Directions:

  1. You can enjoy your meal with hot coffee or tea with 1 creamer and 1 Splenda.

Burger King Croissan’Wich Ham, Egg & Cheese

 Restaurant    breakfast    1700 Calories/Day Plan     Print Flexcipe


My Weight Loss Meal:

  • Croissan’Wich Ham, Egg & Cheese




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  •  1 Croissan’Wich Ham, Egg & Cheese



Directions:

  1. You can enjoy your meal with hot coffee or tea with 1 creamer and 1 Splenda.

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.

Subway Oven Roasted Chicken Breast Wrap

 Restaurant    lunch    1700 Calories/Day Plan     Print Flexcipe

Chicken is a great source of lean protein to help preserve your muscle and strength during weight loss.


My Weight Loss Meal:

  • Oven Roasted Chicken Breast Wrap




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1, Each, Oven Roasted Chicken Breast 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 Sweet Onion Chicken Teriyaki Wrap

 Restaurant    lunch    1900 Calories/Day Plan     Print Flexcipe

Chicken is a great source of lean protein to help preserve your muscle and strength during weight loss.


My Weight Loss Meal:

  • Sweet Onion Chicken Teriyaki Wrap




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1, Each,  Sweet Onion Chicken Teriyaki 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 teriyaki dressing on the side and add 1-tbsp to your wrap.

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 Chicken and Bacon Ranch Melt on a Wrap

 Restaurant    lunch    2800 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:

  • Chicken and Bacon Ranch Melt on a Wrap




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1, Each, Chicken and Bacon Ranch Melt on a 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 ranch on the side and add 1-tbsp to your wrap.