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Some great things to keep on hand at all times is protein in bulk or microwavable protein like precooked fajita meat or Tyson chicken strips and frozen veggies. That way when things get busy, you have a quick and easy healthy meal!



Salads are filling, nutritious and super quick and easy! Start with a solid protein source like grilled chicken. Then you can add lots of salad fixings like cucumbers, tomatoes, broccoli sprouts, mushrooms, carrots, etc. Try to avoid things like croutons, French onion strips and things like that. If you like avocado, nuts and seeds, plan for them because the calories can add up. Go with a low calorie dressing like balsamic vinegar, light ranch, skinny girl or any other low calorie dressing.

Stir Fries

Heat some veggies and protein up in a skilled using some Bragg's liquid aminos (soy sauce substitute). Cauliflower rice is a great alternative to regular rice here!


Make a wrap of your choice with sandwich meat or some of your bulk made protein with lettuce, veggies and a low calorie condiment like mustard or a low calorie dressing. Cut Da Carb is a great low calorie wrap.


Crunchy or soft make for a well balanced meal! If you use ground meat, keep the calories down with something like 96/4 ground beef or 97/3 lean ground turkey. Try to find a low calorie or low carb tortilla to help keep the carbs and calories down as well. Add some cheese, salsa and other taco condiments and enjoy!


Get a low calorie bread like Sara Lee 45 calorie bread, lots of lunch meat, some cheese and a low calorie condiment like light mayo or mustard!

Flatout Pizzas

Use Flatout pizza breads and make all different kinds! 

  • BBQ chicken pizza

    • Flatout pizza bread

    • Grilled chicken breast

    • Mozzarella cheese

    • Stubbs original bbq sauce

  • Buffalo chicken pizza

    • Flatout pizza bread

    • Grilled chicken breast

    • Feta cheese

    • Frank’s hot sauce

  • Pepperoni pizza

    • Flatout pizza bread

    • Turkey or regular pepperoni (any toppings are good on this)

    • Ragu pizza sauce

    • Mozzarella cheese


Use a low calorie bun, low calorie condiments like lettuce, tomatoes, jalapeños, turkey bacon, cheese, mustard, light mayo or sugar free ketchup! You can keep the calories down by using chicken burgers, lean ground beef or ground turkey!



My rule of thumb is to start with a solid protein source and then pair it with a low calorie side like a salad (no croutons and dressing on the side) or raw, grilled or steamed veggies.


BBQ Places

  • Grilled chicken breast or grilled turkey

  • Green beans

  • Beans

Steak Restaurants

I usually go with grilled chicken, grilled sirloin, grilled fish or grilled pork and then I’ll pair it with a low calorie side like green beans, grilled or steamed asparagus, broccoli, carrots, cauliflower, Brussels sprouts and things like that. Potatoes are higher calorie so plan ahead if you get them.

Burger places

I get a regular burger or a grilled chicken sandwich but I would avoid the fries unless you can make them fit.

Mexican Food

Tacos or fajitas with corn tortillas and I try to stay away from rice and beans because they are high calorie and all carbs. Have a snack before you go so you aren't tempted to overeat chips and queso.


  • Market salad with grilled chicken and light balsamic dressing

  • Regular nuggets

  • Grilled cool wrap

  • Grilled nuggets

  • Grilled chicken sandwich

  • I usually go with a fruit cup for a side since waffle fries are higher calorie and all carbs


  • Barbacoa or chicken burrito bowl

  • Light rice or no rice

  • Light sour cream

  • Light cheese

  • Lettuce

  • Salsa verde


  • 5 blackened chicken tenders

  • Green beans


  • Bacon and eggs for breakfast

  • Egg McMuffin

Taco Bell

  • Chicken or beef crunchy tacos


  • Grilled Avocado BLT Chicken Sandwich

  • Grilled Chicken Sandwich

  • Chicken nuggets

  • Grilled Asiago Ranch Chicken Club

  • Jr. Bacon Cheeseburger

  • Parmesan Caesar Chicken Salad

Dairy Queen

  • Tacos

  • Grilled chicken sandwich

  • Grilled chicken salad with light ranch

  • Hunger Buster


  • Grilled chicken sandwich

  • Grilled chicken salad

  • Apple and cranberry chicken salad

  • For dressings I use fat free ranch, herb vinaigrette, honey pepper vinaigrette or balsamic vinaigrette 


  • Half Chipotle Avocado Melt, and vegetable soup

  • Bacon Turkey Bravo Sandwich

  • Green Goddess Cobb Salad with Chicken

  • Asian Sesame Salad with Chicken

  • Caesar Salad with Chicken


  • The chipotle chicken, herb chicken or salmon for protein will be the lowest calorie. 

  • I get the low fat mango dressing, balsamic vinegar or sun dried tomato dressing and add all the veggies and fruit.


  • Cauliflower rice bowl with salmon or chicken

Taco Cabana

  • Crispy or soft chicken or beef tacos


  • Crispy beef or chicken tacos

  • Fiesta chicken salad


  • Grilled sirloin

  • Ancho Salmon

  • Margarita Grilled Chicken

  • For sides I usually go with asparagus or grilled veggies


  • Hatch green chili chicken tacos but I think they only serve them on a certain day as one of the specials

  • Soft tacos with either chicken or ground beef

  • Chicken fajitas with corn tortillas without the rice and beans. Rice and beans are high calorie and high carb so I only get them if I know I can make them fit.

Texas Roadhouse

  • Sirloin steak

  • Grilled salmon

  • Grilled shrimp

  • Any of the grilled chicken options!

  • For sides we usually go with fresh vegetables, sautéed mushrooms or green beans because they are the lowest calorie.