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In the Raw
Miso soup and 4 pieces of Nigiri
1 order of Sashimi
Any of the ramen bowls
Blackened Halibut Cabo Tacos (choose either the cheese or the guac–do not get both)
1/2 order ITR salad
Lomi salad (only eat a fist sized portion of the rice)
Blackened Salmon or Macadamia Halibut with veggies and carb but no sauce!
6 pieces of Nigiri
Shrimp or Chicken teriyaki rice bowl (just only have a fist sized portion of the rice)
If you order a specialty roll, try to stick to 5-6 pieces as they are higher in fat and lower in protein
Taziki’s
Each option below will count as a full meal(meaning 1 protein source, 1 carb source, and 1 fat source) unless otherwise notated below
Large Greek salad – add a side of grilled chicken
Caesar salad – add a side of grilled chicken
Grilled chicken gyro
Grilled chicken sandwich
Tilapia, lamb or chicken with Tazikis sauce and a side of fruit OR tomato cucumber salad
Kids sneaky taziki, no cheese
Child’s feast
Flame Broiler
Mini chicken bowl with rice
Mini beef bowl with rice
Mini combo beef & chicken bowl with rice
**Any sauces are fine, but the beef marinade and magic sauces are higher in carbs, so cut your rice in half if you use these!
Ediblend
Approved Blends/Cleanses:
All blends will count as a carb source, so feel free to add some protein and a fat source to them! Maybe a tbsp of PB and a scoop of protein powder or some deli turkey/ham!
Berry Beet – Macros for Berry Beet: 26c/0f/3p
Classic Green – Macros for Classic Green: 26c/1.5f/3p
Detox Green – Macros for Detox Green: 19c/0f/3p
Lemon Zinger – Macros for Lemon Zinger: 24c/0f/1p
Spicy Green – Macros for Spicy Green: 22c/0f/1p
Kale Salad – Macros for Kale Salad: 7c/6f/3p – This one is an exception and you may add a carb source to it, but NOT a fat source!
BJ’s
Ahi Poke
2/3 order of Chicken lettuce wraps
Chicken pot stickers(this will count as protein, fat, and TWO carb sources!)
1/2 order of Crispy Calamari
1/2 order of Sliders(just cut back a tad on some of your fats/carbs later that day)
BBQ chicken deep dish pizza, SMALL
Buffalo chicken deep dish pizza, MEDIUM
Great white deep dish pizza, SMALL
2/3 order Fire roasted barbacoa chicken
1/2 order Lemon thyme chicken
1/2 order Pacific Poke Soba noodles
1/2 order Slow roasted tri-tip
1/2 order tri-tip combo with chicken
Subway
All of the sandwiches listed below are approved to be ordered on 9 inch wheat bread, any veggies you like, mustard, and a drizzle of vinaigrette dressing!
Rotisserie chicken, Club, Turkey, Sweet onion chicken teriyaki, Cold cut combo, Oven roasted chicken, Roast beef, Black forest ham
Pub W
Baked salmon – no oil
Moroccan salmon – no cream sauce
Grilled shrimp quinoa bowl
Chicken & Brie – no brie & on gluten free bread
Smoked turkey club – no muenster cheese or honey mustard & on gluten free bread
Chupacabra – no cheese & on gluten free bread
Jimmy John’s
You may order ANY of the below options as a half order on either the Unwich or French bread
Any of the Slims 1-6
#’s 2, 4, or 14
Panda Express
You girls may have ANY of these options, for any meal at any time of day!
Cup or bowl of Hot and Sour Soup, ADD a side of chicken to it! You may also have a chicken potsticker with it.
Grilled Teriyaki chicken with one SMALL scoop of white/brown rice
Grilled Asian chicken with one SMALL scoop of white/brown rice
Teriyaki chicken with one SMALL scoop of white/brown rice
Asian chicken with one SMALL scoop of white/brown rice
Mushroom chicken with one SMALL scoop of white/brown rice EXTRA CHICKEN
Potato chicken with one SMALL scoop of white/brown rice EXTRA CHICKEN
String bean chicken breast with one SMALL scoop of white/brown rice
Broccoli beef with one SMALL scoop of white/brown rice EXTRA BEEF
Steamed ginger fish with one SMALL scoop of white/brown rice
Louie’s Bar & Grill
Blackened OR grilled tilapia/chicken WITH side of veggies (make sure they are not cooked in butter or oil!)
Bourbon rice bowl (only eat a fist sized portion of the rice)
Blackened shrimp rice bowl (only eat a fist sized portion of the rice)
Cheesecake Factory
Any of the items below are approved while dining at The Cheesecake Factory! If you find yourself wanting a cocktail, always remember to order a vodka/soda with lemon, or a glass of red wine is fine to have as well!
Steak medallions off the Skinnylicious menu
Full order of Edamame
Half order of the Hawaiian Fish Sandwich
Half order of Pepperoni Flatbread(on the small plate menu)
Half order of the Thai Glazed Salmon(don’t eat all the rice)
Full order of the Ahi Tartare
Half order of the Jamaican Black Pepper Chicken and Shrimp(don’t eat all the rice)
Starbucks Drinks
All drinks are to be ordered as a Grande, and can be iced or hot!
Cinnamon Almond Macchiato with sugar free syrup
Sugar free hazelnut, vanilla, or cinnamon dolce latte
Americano with sugar free syrup and a splash of cream
Sugar free vanilla bean coconut milk latte
Regular coffee with any sf syrup and a splash of cream or almond milk
Starbucks Foods
Steel cut oats w/agave and cinnamon
Turkey swiss bistro box
Reduced fat turkey bacon and egg white breakfast sandwich
Rib Crib
Protein Options(choose one:)
1/4 rack baby back ribs
1 meat brisket
2 meat chicken
2 meat turkey breast
Side Options(choose one:)
Small mashed potatoes
Any of the beans(small)
Approved Cocktails
As you all know I do not promote drinking, ESPECIALLY during your transformation. However I know that life happens and sometimes you need to take the edge off! So here is a list of approved cocktails to choose from when you are about to take a leap off a cliff! Try to keep it to one or two cocktails!
Vodka water with fresh squeezed lemon juice
Glass of red wine
Flavored vodka with ice and water
White wine with a splash of Diet Sprite (white wine spritzer)
Rum and Diet Coke or Diet Dr Pepper
Skinny jalapeno margarita–Silver tequila, fresh lime juice, stevia, jalapeno, cucumber. Combine all ingredients into a shaker with ice and shake vigorously, then pour over ice!
Panera
Off the hidden menu: Power breakfast bowl with roasted turkey
Fuji apple salad with chicken – half portion
Caesar salad with chicken – half portion
Asian sesame salad with chicken – half portion
Spicy thai salad with chicken – half portion
Green goddess cobb salad with chicken – half portion
Bacon turkey bravo on tomato basil – half portion
Frontega chicken panini on sea salt focaccia – half portion
Heritage ham and cheese on rustic – half portion
Steak and arugula on sourdough – half portion
Turkey on whole grain – half portion
Bowl of chicken noodle soup – NOT BREAD BOWL!
Turkey chili – cup or bowl – NOT BREAD BOWL!
Greek yogurt with mixed berries
Steel cut oatmeal with strawberries and pecans – side of egg whites
Steel cut oatmeal with apple chips and pecans – side of egg whites
Steel cut oatmeal with almonds, quinoa, and honey – side of egg whites
Ham, egg, and cheese on wheat
Soba noodle broth bowl with chicken
Lentil quinoa broth bowl with chicken
Lentil quinoa broth bowl with cage free egg
Wendy’s
Grilled chicken sandwich w/side of apple slices
Cup of chili – large
Kids cheeseburger
Kids grilled chicken wrap
Kids 2 piece chicken tenders w/side of apple slices
Chick-Fil-A
Chargrilled chicken sandwich
8 piece grilled chicken nugget with a side of kale superfood salad
Egg white grill
Greek yogurt parfait
Bacon and egg muffin – no cheese
6 count chicken nuggets
Grilled cool wrap – no dressing
8 count grilled nuggets – best option!
Chipotle
Chicken, steak or sofritas, with a 1/3 portion of their brown rice, salad, 1/2 order of salsa, and a SMALL dollop of guacamole
Pei Wei
Polynesian Poke Bowl, no avocado, no crispy fried onions, eat 1/3 of the rice
2 Vietnamese chicken salad rolls
Kids honey seared STEAMED chicken OR shrimp w/kids brown rice
Kids honey seared with vegetable and tofu – NO RICE
Small edamame
Charleston’s
1/2 Kale and Quinoa salad
1/2 cheeseburger w/side salad & drizzle of vinaigrette
Grilled fish(no butter or oil) with seasonal veggies OR 1/2 cup baked potato soup
Top sirloin OR filet(ask for it to be cooked with no butter or oil) WITH a small baked potato – use a thumb sized amount of butter and sour cream
1/2 salmon caesar salad – no croutons & half the sauce
1 pork chop WITH 1/2 cup baked potato soup
2 pork chops
McAlister’s Deli
1/2 grilled chicken salad w/side fruit
1/2 savannah chopped salad
1/2 order of any of these sandwiches: corned beef OR grilled chicken OR ham OR pastrami OR roast beef OR tuna salad OR turkey w/side fruit
1/2 the big nasty sandwich w/side fruit
1/2 garden fresh turkey sandwich w/side fruit
1/2 french dip w/side fruit
1/2 sweet chipotle chicken sandwich w/side fruit
Qdoba
Serving of ground beef OR chicken OR pork WITH any of these items—side black beans, side any rice, corn tortilla, taco shell, medium flour tortilla, pinto beans, corn salsa
Kids taco w/chicken OR beef
May add any of the following to your order: kids side of guac, kids side of sour cream, any salsa, cilantro, fajita veggies, lettuce
Texas Roadhouse
Grilled shrimp NO BUTTER
Herb crusted chicken
1 cup of loaded potato soup WITH side grilled chicken NO BUTTER
6 oz Dallas filet OR single grilled pork chop OR 6 oz sirloin WITH any of these items—small side of buttered corn, cottage cheese, green beans, kids 1/2 order steak fries, kids 1/2 order mac & cheese
Shrimp sidekick NO BUTTER
Zoe’s Kitchen
Chicken & Orzo soup bowl
Mediterranean Lentil soup cup
1/2 quinoa salad – add grilled chicken
1/2 turkey stack sandwich
Chicken kabobs or shrimp kabobs WITH any of these items–side pita bread, turmeric rice, kids side greek salad
1/2 order chicken rollups
Mediterranean chicken WITH any of these items—side pita bread, turmeric rice, kids side greek salad
Kids grilled chicken fingers OR kids salmon kabobs OR kids shrimp kabobs WITH any of these items—side pita bread, turmeric rice, kids side greek salad
Red Lobster
Options to order as-is: (no side items)
Shrimp potstickers
Tuna Poke
Cup of seafood gumbo
Wood grilled shrimp skewers or 4-course feast(served with rice)
Maple glazed chicken dinner(only eat half the carb source)
Grilled shrimp salad & cup of clam chowder
Options to order WITH a side: (both entree & side options listed below)
ENTREE OPTIONS(CHOOSE ONE)
1/2 Lobster topped tilapia
Jumbo shrimp cocktail
Clam chowder
Wood grilled sirloin OR tilapia OR sea scallops OR oven broiled flouder
Today’s Catch: Cod OR Flounder OR Grouper OR Gulf snapper OR Haddock OR Halibut OR Pacific snapper OR Perch OR Red rockfish OR Sole OR Tuna
Maine lobster tail NO BUTTER
SIDE OPTIONS(CHOOSE ONE)
1/2 baked potato
1 cheddar bay biscuit
Coleslaw
Rice pilaf
Broccoli
Surf’s up sundae
Cheddar’s Scratch Kitchen
Crispy chicken tender noodle soup (cup)
Lighter side: Grilled white fish (lemon pepper OR blackened)
Lighter side: Grilled tilapia & shrimp w/mango salsa
Lighter side: 1/2 ORDER Lemon pepper chicken
Key west chicken and shrimp (only eat HALF the carb source)
Kids grilled chicken
Grilled shrimp WITH any of these items—mashed potatoes w/gravy, 1/2 ORDER french fries, green beans, buttered off-the-cob corn, broccoli, carrots, seasoned rice
Chuy’s
1 cup tortilla soup
1 beef enchilada OR 1 chicken enchilada
1 cheese enchilada WITH side of green chile rice
1 chile relleno – ground sirloin OR chicken & cheese OR shrimp & cheese
1 enchilada – ground sirloin OR oven roasted chicken
1 cheese enchilada WITH side of green chile rice
McDonald’s
Canadian bacon, egg and cheese mcmuffin
Egg white delight mcmuffin
Single hamburger or cheeseburger
In-N-Out Burger
Hamburger w/mustard and ketchup instead of spread NO SIDE
Cheeseburger w/mustard and ketchup instead of spread NO SIDE
Hamburger w/mustard and ketchup instead of spread ON A PROTEIN BUN. If you choose this option you may have 1/3 order of fries with it!
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