Fat Girl, Slim Fast: Dining Out

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IHOP

S&F Spinach, Mushroom and Tomato Omelet with Fresh Fruit: 330 calories, 12g fat, 5g fiber, 19g sugar, 29g protein
S&F Turkey Bacon Omelet with Fresh Fruit: 420 calories, 20g fat, 2g fiber, 17g sugar, 38g protein
S&F Veggie Omelette with Fresh Fruit: 320 calories, 10g fat, 8g fiber, 19g sugar, 21g protein
2 Bacon Strips: 80 calories, 6g fat, 0g fiber, 0g sugar, 6g protein
S&F Two-Egg Breakfast: 350 calories, 8g fat, 7g fiber, 19g sugar, 25g protein
S&F Oatmeal: 290 calories, 4.5g fat, 4g fiber, 30g sugar, 7g protein
S&F Whole Wheat French Toast Combo: 490 calories, 15g fat, 5g fiber, 23g sugar, 33g protein
S&F Two x Two x Two: 400 calories, 12g fat, 3g fiber, 10g sugar, 25g protein
4 Turkey Bacon Strips: 100 calories, 7g fat, 0g fiber, 1g sugar, 9g protein
2 Canadian Style Bacon: 120 calories, 5g fat, 0g fiber, 2g sugar, 18g protein
4 Turkey Sausage Links: 200 calories, 14g fat, 0g fiber, 0g sugar, 18g protein
House Salad: 90 calories, 3g fat, 3g fiber, 6g sugar, 3g protein
Fresh Fruit: 80 calories, 0g fat, 2g fiber, 16g sugar, 1g protein
Chicken Noodle Soup: 170 calories, 5g fat, 1g fiber, 3g sugar, 12g protein
Minestrone Soup: 170 calories, 2g fat, 2g fiber, 3g sugar, 7g protein
Chicken Tortilla Soup: 190 calories, 7g fat, 3g fiber, 3g sugar, 9g protein
1/2 Turkey Sandwich: 290 calories, 18g fat, 4g fiber, 2g sugar, 18g protein
S&F Fresh Fruit and Yogurt Bowl: 320 calories, 3g fat, 7g fiber, 45g sugar, 7g protein
S&F Fruit Bowl: 130 calories, 0g fat, 4g fiber, 25g sugar, 1g protein
S&F House Salad: 50 calories, 1.5g fat, 3g fiber, 5g sugar, 2g protein
S&F Grilled Tilapia: 490 calories, 23g fat, 8g fiber, 14g sugar, 49g protein
S&F Grilled Balsamic Glazed Chicken: 440 calories, 8g fiber, 13g sugar, 39g protein

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O'Charley's

6 oz. Grilled Top Sirloin: 300 calories, 16g fat, 0g fiber, 0g sugar, 35g protein
Cedar Planked Tilapia: 280 calories, 11g fat, 1g fiber, 1g sugar, 42g protein
Asparagus: 80 calories, 6g fat, 2g fiber, 2g sugar, 2g protein
6 oz. Grilled Atlantic Salmon: 370 calories, 22g fat, 1g fiber, 1g sugar, 38 protein
Grilled Shrimp Dinner: 290 calories, 7g fat, 1g fiber, 2g sugar, 22g protein
Kids Grilled Steak: 290 calories, 18g fat, 0g fiber, 0g sugar, 30g protein
Kids Shrimp: 310 calories, 18g fat, 1g fiber, 3g sugar, 12g protein
Kids Grilled Chicken: 240 calories, 11g fat, 0g fiber, 0g sugar, 32g protein
Cup of Chicken Harvest Soup: 160 calories, 8g fat, 1g fiber, 1g sugar, 9g protein
Cup of Chicken Tortilla Soup: 150 calories, 9g fat, 1g fiber, 3g sugar, 5g protein
Cup of Potato Soup: 170 calories, 9g fat, 1g fiber, 2g sugar, 5g protein
Yeast Roll: 130 calories, 1.5 fat, 0g fiber, 6g sugar, 5g protein

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Outback Steakhouse

Chicken on the Barbie with Seasonal Vegetables: 401 calories, 7g fat, 7g fiber, 60g protein
6oz Sirloin with Broccoli No Butter and Tangy Tomato Salad No Croutons: 404 calories, 12g fat, 6g fiber, 46g protein
7oz Salmon with Seasonal Veggies No Butter: 489 calories, 27g fat, 7g fiber, 43g protein
2 Lobster Tails with Tangy Tomato Salad No Croutons and Broccoli No Butter: 416 calories, 9g fat, 7g fiber, 52g protein
Filet 5oz and Grilled Shrimp with Broccoli No Butter: 475 calories, 25g fat, 6g fiber, 40g protein
Grilled Tilapia with Steamed Veggies: 323 calories, 8g fat, 7g fiber, 46g protein
Grilled 8oz Mahi with Rice Garnish and Steamed Veggies: 472 calories, 12g fat, 8g fiber, 53g protein
Grilled Chicken Sandwich with Broccoli No Butter: 441 calories, 12g fat, 6g fiber, 41g protein
Cup of Chicken Tortilla Soup: 174 calories, 7g fat, 1g fiber, 11g protein
Cup of White Bean Sausage Soup: 295 calories, 9g fat, 7g fiber, 9g protein
Sweet Glazed Pork Tenderloin with Mixed Veggies and Steamed Green Beans: 454 calories, 15g fat, 11g fiber, 47g protein
Sirloin 6oz and Grilled Shrimp: 500 calories, 29g fat, 2g fiber, 46g protein
Filet 6oz and Lobster Tail 4oz: 632 calories, 43g fat, 1g fiber, 58g protein
Norwegian Salmon and Mixed Veggies: 484 calories, 29g fat, 8g fiber, 42g protein
6oz Outback Special and House Salad (TT dressing) and Grilled Asparagus: 534 calories, 27g fat, 5g fiber, 45g protein
6oz Filet with Grilled Asparagus and House Salad (TT dressing): 498 calories, 23g fat, 5g fiber, 44g protein

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Panera Bread

Asiago Cheese Bagel: 330 calories, 6g fat, 2g fiber, 3g sugar, 13g protein
Blueberry Bagel: 330 calories, 1.5g fat, 2g fiber, 10g sugar, 10g protein
Chocolate Chip Bagel: 370 calories, 6g fat, 2g fiber, 14g sugar, 10g protein
Cinnamon Swirl and Raisin Bagel: 320 calories, 2.5g fat, 3g fiber, 11g sugar, 9g protein
Everything Bagel: 300 calories, 2.5g fat, 2g fiber, 4g sugar, 10g protein
Jalapeno and Cheddar Bagel: 310 calories, 3g fat, 2g fiber, 3g sugar, 12g protein
Plain Bagel: 290 calories, 1.5g fat, 2g fiber, 3g sugar, 10g protein
Sweet Onion and Poppyseed Bagel: 390 calories, 7g fat, 4g fiber, 7g sugar, 13g protein
Whole Grain Bagel: 340 calories, 2.5g fat, 6g fiber, 5g sugar, 13g protein
Egg and Cheese on Ciabatta: 390 calories, 15g fat, 2g fiber, 2g sugar, 19g protein
Breakfast Power on Whole Grain: 350 calories, 15g fat, 2g fiber, 2g sugar, 23g protein
Fresh Fruit Cup: 60 calories, 0g fat, 1g fiber, 12g sugar, 1g protein
Steel Cut Oatmeal: 320 calories, 14g fat, 9g fiber, 16g sugar, 6g protein
Half Chipotle Chicken on Artisan French: 420 calories, 19g fat, 2g fiber, 3g sugar, 27g protein
Half Cuban Chicken Panini: 430 calories, 18g fat, 2g fiber, 5g sugar, 23g protein
Half Frontega Chicken on Focaccia: 430 calories, 19g fat, 2g fiber, 3g sugar, 24g protein
Half Smokehouse Turkey on Three Cheese: 360 calories, 13g fat, 2g fiber, 3g sugar, 26g protein
Half Steak Balsamico: 440 calories, 16g fat, 3g fiber, 5g sugar, 26g protein
Half Steak and White Cheddar on French Baguette: 480 calories, 16g fat, 2g fiber, 1g sugar, 26g protein
Half Tomato and Mozzarella on Ciabatta: 380 calories, 15g fat, 3g fiber, 5g sugar, 15g protein
Half Roasted Turkey Artichoke on Foccacia: 390 calories, 17g fat, 2g fiber, 2g sugar, 20g protein
Half Asiago Roast Beef: 350 calories, 14g fat, 2g fiber, 2g sugar, 24g protein
Half Bacon Turkey Bravo on Tomato Basil: 400 calories, 14g fat, 2g fiber, 3g sugar, 26g protein
Half Chicken Caesar on Three Cheese: 360 calories, 16g fat, 2g fiber, 3g sugar, 22g protein
Half Napa Almond Chicken Salad: 340 calories, 13g fat, 2g fiber, 6g sugar, 15g protein
Half Italian Combo on Ciabatta: 490 calories, 21g fat, 2g fiber, 3g sugar, 29g protein
Half Mediterranean Veggie: 300 calories, 6g fat, 5g fiber, 5g sugar, 11g protein
Half Smoked Ham and Swiss on Rye: 290 calories, 8g fat, 2g fiber, 2g sugar, 22g protein
Half Smoked Turkey on Country: 210 calories, 1.5g fat, 2g fiber, 1g sugar, 16g protein
Half Tuna Salad on Honey Wheat: 260 calories, 8g fat, 3g fiber, 6g sugar, 14g protein
Cup of Baked Potato: 250 calories, 15g fat, 2g fiber, 5g sugar, 7g protein
Cup of Broccoli Cheddar: 200 calories, 12g fat, 5g fiber, 0g sugar, 8g protein
Cup of Cream of Chicken and Rice: 220 calories, 12g fat, 2g fiber, 3g sugar, 7g protein
Cup of Low Fat Garden Vegetable with Pesto: 100 calories, 3.5g fat, 8g fiber, 4g sugar, 3g protein
Cup of French Onion: 180 calories, 9g fat, 2g fiber, 6g sugar, 8g protein
Cup of Chicken Noodle: 80 calories, 1g fat, 2g fiber, 0g sugar, 6g protein
Cup of Vegetarian Black Bean: 170 calories, 2g fat, 6g fiber, 2g sugar, 9g protein
Cup of Steak Chili with Cornbread: 340 calories, 12g fat, 12g fiber, 12g sugar, 21g protein
Half Asian Sesame Chicken Salad: 230 calories, 12g fat, 2g fiber, 3g sugar, 16g protein
Half BBQ Chopped Chicken Salad: 250 calories, 11g fat, 3g fiber, 8g sugar, 16g protein
Half Chicken Caesar Salad: 260 calories, 15g fat, 1g fiber, 1g sugar, 18g protein
Half Chopped Chicken Cobb Salad: 250 calories, 18g fat, 1g fiber, 1g sugar, 19g protein
Half Fuji Apple with Chicken Salad: 280 calories, 18g fat, 3g fiber, 11g sugar, 16g protein
Half Thai Chopped Chicken Salad: 230 calories, 10g fat, 3g fiber, 7g sugar, 18g protein
Apple: 80 calories, 0g fat, 4g fiber, 15g sugar, 0g protein
French Baguette: 180 calories, 1g fat, 1g fiber, 0g sugar, 6g protein
Whole Grain Baguette: 180 calories, 1.5g fat, 4g fiber, 3g sugar, 7g protein

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Pizza Hut

Slice of F&D Chicken, Red Onion and Green Pepper: 180 calories, 4.5g fat, 1g fiber, 5g sugar, 11g protein
Slice of F&D Chicken, Mushroom and Jalapeno: 170 calories, 4.5g fat, 1g fiber, 4g sugar, 11g protein
Slice of F&D Ham, Red Onion and Mushroom: 160 calories, 4.5g fat, 1g fiber, 4g sugar, 11g protein
Slice of F&D Ham, Pineapple and Diced Red Tomato: 160 calories, 4.5g fat, 1g fiber, 6g sugar, 7g protein
Slice of F&D Green Pepper, Red Onion and Diced Red Tomato: 150 calories, 4g fat, 2g fiber, 5g sugar, 6g protein
Slice of F&D Diced Red Tomato, Mushroom and Jalapeno: 150 calories, 4g fat, 2g fiber, 4g sugar, 6g protein

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Ruby Tuesday

Petite Sirloin F&T: 476 calories, 27g fat, 3g fiber, 45g protein
Top Sirloin F&T: 562 calories, 31g fat, 3g fiber, 57g protein
Barbecue Grilled Chicken F&T: 390 calories, 9g fat, 5g fiber, 51g protein
Chicken Bella F&T: 500 calories, 23g fat, 6g fiber, 56g protein
Creole Catch F&T: 335 calories, 15g fat, 3g fiber, 42g protein
Grilled Salmon F&T: 386 calories, 22g fat, 3g fiber, 36g protein
Spaghetti Squash Marinara F&T: 257 calories, 12g fat, 9g fiber, 7g protein
Grilled Asparagus F&T: 78 calories, 5g fat, 3g fiber, 3g protein
Grilled Zucchini F&T: 41 calories, 2g fat, 1g fiber, 1g protein
Grilled Green Beans F&T: 45 calories, 2g fat, 2g fiber, 2g protein
Steamed Broccoli F&T: 53 calories, 2g fat, 3g fiber, 3g protein
Mashed Cauliflower F&T: 136 calories, 8g fat, 3g fiber, 3g protein
Roasted Spaghetti Squash F&T: 54 calories, 3g fat, 2g fiber, 1g protein
Sliced Tomatoes with Balsamic Vinaigrette F&T: 52 calories, 1g fat, 0g fiber, 2g protein
Sugar Snap Peas F&T: 113 calories, 6g fat, 3g fiber, 3g protein
Petite Jumbo Shrimp Scampi F&T: 279 calories, 16g fat, 3g fiber, 17g protein
Petite Creole Catch F&T: 284 calories, 14g fat, 3g fiber, 25g protein
Petite Chicken Fresco F&T: 397 calories, 21g fat, 4g fiber, 30g protein
Petite Sliced Sirloin F&T: 398 calories, 21g fat, 4g fiber, 32g protein
Petite Zucchini Cakes F&T: 397 calories, 19g fat, 6g fiber, 8g protein
Petite Parmesan Shrimp Pasta F&T: 678 calories, 36 fat, 3g fiber, 54g protein
Petite Spaghetti Squash Marinara F&T: 177 calories, 9g fat, 5g fiber, 5g protein
Petite Grilled Chicken Salad F&T: 377 calories, 10g fat, 4g fiber, 9g protein
Petite Carolina Chicken Salad F&T: 443 calories, 15g fat, 5g fiber, 11g protein
New Orleans Seafood: 365 calories, 19g fat, 0g fiber, 66g protein
Plain Grilled Chicken: 225 calories, 4g fat, 0g fiber, 48g protein
Plain Grilled Petite Sirloin: 289 calories, 12g fat, 0g fiber, 42g protein
Plain Grilled Salmon: 291 calories, 18g fat, 0g fiber, 33g protein
Plain Grilled Top Sirloin: 375 calories, 15g fat, 0g fiber, 55g protein
White Bean Chicken Chili: 300 calories, 10g fat, 10g fiber, 24g protein
White Cheddar Mashed Potatoes: 223 calories, 14g fat, 2g fiber, 3g protein
Brown-Rice Pilaf: 202 calories, 5g fat, 3g fiber, 4g protein
Chicken Vegetable Harvest Soup: 200 calories, 8g fat, 4g fiber, 14g protein
Asian Glazed Salmon: 417 calories, 25g fat, 1g fiber, 34g protein
Crab Cake Dinner: 300 calories, 20g fat, 2g fiber, 16g protein
Salmon Florentine: 434 calories, 27g fat, 2g fiber, 39g protein
Jumbo Skewered Shrimp: 242 calories, 19g fat, 0g fiber, 18g protein
Herb-Crusted Tilapia: 401 calories, 24g fat, 2g fiber, 39g protein
Petite Sirloin and Lobster Tail: 494 calories, 25g fat, 0g fiber, 65g protein
Petite Sirloin and Jumbo Shrimp: 462 calories, 28g fat, 0g fiber, 48g protein
Asiago Peppercorn Sirloin: 401 calories, 20g fat, 0g fiber, 52g protein
Shellfish Trio: 343 calories, 20g fat, 1g fiber, 37g protein
Garlic Cheese Biscuit: 110 calories, 5g fat, 0g fiber, 2g protein

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Steak 'n Shake

Single Steakburger: 280 calories, 11g fat, 1g fiber, 4g sugar, 12g protein
A1 Steakburger Shooter: 140 calories, 6g fat, 1g fiber, 4g sugar, 6g protein
A1 Steakburger Shooter with Cheese: 160 calories, 8g fat, 1g fiber, 4g sugar, 7g protein
BBQ Steakburger Shooter: 140 calories, 6g fat, 0g fiber, 4g sugar, 6g protein
BBQ Steakburger Shooter with Cheese: 170 calories, 8g fat, 0g fiber, 5g sugar, 7g protein
Buffalo Steakburger Shooter: 130 calories, 7g fat, 0g fiber, 2g sugar, 6g protein
Buffalo Steakburger Shooter with Cheese: 150 calories, 8g fat, 0g fiber, 2g sugar, 7g protein
Ketchup and Mustard Steakburger Shooter: 140 calories, 6g fat, 1g fiber, 3g sugar, 6g protein
Ketchup and Mustard Steakburger Shooter with Cheese: 160 calories, 8g fat, 1g fiber, 4g sugar, 7g protein
Steakburger Shooter Plain: 130 calories, 6g fat, 0g fiber, 2g sugar, 6g protein
Steakburger Shooter with Cheese Plain: 150 calories, 8g fat, 0g fiber, 2g sugar, 8g protein
Applesauce: 90 calories, 0g fat, 1g fiber, 19g sugar, 0g protein
Apples and Caramel: 120 calories, 1.5g fat, 2g fiber, 18g sugar, 1g protein
Small Garden Salad: 45 calories, 1g fat, 1g fiber, 2g sugar, 2g protein
Cottage Cheese with Pineapple: 150 calories, 6g fat, 0g fiber, 4g sugar, 14g protein
Chicken Gumbo Soup Cup: 70 calories, 1.5g fat, 1g fiber, 4g sugar, 3g protein
Vegetable Soup Cup: 60 calories, 1.5g fat, 2g fiber, 3g sugar, 2g protein
Apple Pecan Grilled Chicken Salad: 330 calories, 8g fat, 6g fiber, 37g sugar, 21g protein
Grilled Chicken Salad: 270 calories, 10g fat, 3g fiber, 6g sugar, 26g protein

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Fat Girl, Slim Fast

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Dining Out

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