Starbucks

Cold Coffee Drinks - Tall (200 Calories or Less)

• Iced Coffee with Classic Syrup:  60 calories, 0g fat
• Iced Skinny Latte:  60 calories, 0g fat
• Nonfat Iced Vanilla Latte:  120 calories, 0g fat
• Caramel Frappuccino Light Blended Coffee: 130 calories, 1g fat
• Nonfat Iced Caramel Machiato:  140 calories, 1g fat
• Coffee Frappuccino Blended Coffee:  180 calories, 2.5g fat

Cold Tea Drinks - Tall (200 Calories or Less)

• Shaken Tazo Iced Passion Tea (unsweetened):  0 calories, 0g fat
• Shaken Tazo Iced Black Tea Lemonade:  100 calories, 0g fat

Hot Coffee Drinks - Tall (200 Calories or Less)

• Caffe Americano: 10 calories, 0g fat
• Nonfat Cappuccino:  60 calories, 0g fat
• Skinny Vanilla Latte: 90 calories, 0g fat
• Nonfat Caffe Latte: 100 calories, 0g fat
• Nonfat Caramel Machiato: 140 calories, 1g fat
• Nonfat Vanilla Creme (no whip):  150 calories, 0g fat 
• Nonfat Caffe Mocha (no whip): 170 calories, 2g fat

Hot Tea Drinks - Tall (200 Calories or Less)

• Nonfat Tazo Green Tea Latte: 150 calories, 0g fat
• Soy Tazo Chai Tea Latte: 170 calories, 2g fat

Savory Snacks (350 Calories or Less)

• Goat Cheese & Garden Veggie Bistro Box:  220 calories, 10g fat
• Chicken & Hummus Bistro Box:  260 calories, 7g fat
• Plain Bagel:  280 calories, 1g fat
• Everything with Cheese Bagel:  280 calories, 2g fat
• Spinach & Feta Breakfast Wrap:  290 calories, 10g fat
• Multigrain Bagel:  300 calories, 3g fat
• Chicken Sausage Breakfast Wrap:  300 calories, 10g fat
• Turkey Bacon & White Cheddar Classic Breakfast Sandwich:  320 calories, 7g fat
• Ham & Swiss Panini:  340 calories, 10g fat

Sweet Snacks (300 Calories or Less)

• Seasonal Harvest Fruit Blend:  80 calories, 0g fat
• Greek Yogurt with Mango & Passionfruit:  120 calories, 0g fat
• Double Fudge Mini Doughnut:  130 calories, 7g fat
• Petite Vanilla Scone:  140 calories, 5g fat
• Petite Raspberry Truffle Cake Pop:  160 calories, 8g fat
• Petite Cherry Pie:  170 calories, 7g fat
• Petite Birthday Cake Pop:  170 calories, 9g fat
• Petite Tiramasu Cake Pop:  170 calories, 9g fat
• Petite Apple Pie:  180 calories, 7g fat
• Petite Chocolate Hazelnut Tart:  180 calories, 10g fat
• Marshmallow Dream Bar:  210 calories, 4g fat
• Peach-Raspberry Yogurt Parfait:  280 calories, 3.5g fat
• Strawberry-Blueberry Yogurt Parfait:  290 calories, 3.5g fat

KFC (350 Calories or Less)

Chicken Breasts/Legs

• Grilled Wing:  80 calories, 4.5g fat
• Grilled Drumstick:  90 calories, 4g fat
• Original Recipe Wing:  120 calories, 7g fat
• Original Recipe Drumstick:  120 calories, 7g fat
• Extra Crispy Drumstick:  150 calories, 10g fat 
• Spicy Crispy Drumstick:  160 calories, 10g fat
• Grilled Thigh:  170 calories, 10g fat
• Spicy Crispy Wing:  170 calories, 12g fat
• Extra Crispy Wing:  190 calories, 13g fat
• Grilled Breast:  220 calories, 7g fat
• Original Recipe Thigh:  250 calories, 17g fat

Chicken Strips/Bites

• 2-Piece Crispy Strips:  260 calories, 14g fat
• Original Recipe Filet:  200 calories, 9g fat
• 6-Piece Original Recipe Bites:  200 calories, 9g fat
• 10-Piece Original Recipe Bites:  330 calories, 15g fat

Sandwiches

• KFC Snacker with Honey BBQ:  210 calories, 3g fat
• Crispy Snacker without Sauce:  260 calories, 9g fat
• Crispy Snacker with Buffalo Sauce:  270 calories, 9g fat
• Crispy Snacker with Ultimate Cheese:  280 calories, 11g fat
• Crispy Snacker with Signature Sauce:  310 calories, 15g fat
• Honey BBQ Chicken Sandwich:  320 calories, 3.5g fat

Salads (Without Dressing or Toppings)

• Crispy Chicken Caesar Salad:  340 calories, 18g fat

Snacks/Sides

• Green Beans:  25 calories, 0g fat
• Mashed Potatoes with Gravy:  120 calories, 4g fat
• Mac & Cheese:  160 calories, 7g fat
• Biscuit:  180 calories, 8g fat
• Cole Slaw:  180 calories, 10g fat
• Snack-Size Bowl:  260 calories, 13g fat

Jack in the Box (350 Calories or Less)

Burgers/Sandwiches/Wraps

• Hamburger:  280 calories, 11g fat 
• Breakfast Jack:  280 calories, 11g fat
• Bacon Breakfast Jack:  310 calories, 14g fat
• Chicken Fajita Pita w/ Whole Grain:  320 calories, 11g fat
• Hamburger with Cheese:  320 calories, 14g fat
• Hamburger Deluxe:  320 calories, 15g fat
• Grilled Cheese Sandwich:  330 calories, 16g fat

Snacks/Nuggets/Sides

• Egg Roll:  150 calories, 7g fat
• Beef Taco:  190 calories, 11g fat
• 3-Piece Stuffed Jalapenos:  220 calories, 12g fat
• 4-Piece Grilled Chicken Strips:  250 calories, 7g fat
• 2-Piece Crispy Chicken Strips:  280 calories, 12g fat
• 3-Piece Mozzarella Sticks:  280 calories, 16g fat
• Small Curly Fries:  280 calories, 16g fat
• 5-Piece Hashbrown Sticks:  280 calories, 19g fat
• Small French Fries:  330 calories, 15g fat

Salads (Without Dressing or Toppings)

• Grilled Chicken Salad:   250 calories, 9g fat
• Grilled Southwest Chicken Salad:  350 calories, 15g fat

Condiments

• RedHot Buffalo Dipping Sauce:  10 calories, 0g fat
• Low-Fat Balsamic Vinaigrette Dressing:  25 calories, 1.5g fat
• Barbecue Dipping Sauce:  40 calories, 0g fat
• Sweet & Sour Dipping Sauce:  45 calories, 0g fat
• Teriyaki Dipping Sauce:  60 calories, 1g fat
• Honey Mustard Dipping Sauce:  60 calories, 2g fat
• Buttermilk House Dipping Sauce:  130 calories, 13g fat
• Lite Ranch Dressing:  130 calories, 13g fat
• Creamy Southwest Dressing:  190 calories, 19g fat
• Bacon Ranch Dressing:  220 calories, 23g fat

Panda Express (350 Calories or Less)

Veggies

• Small Mixed Veggies: 35 calories, 0g fat
• Large Mixed Veggies:  70 calories, 0.5g fat
• Eggplant & Tofu: 310 calories, 24g fat

Entrees

• Broccoli Beef:  120 calories, 4g fat
• String Bean Chicken Breast:  160 calories, 6g fat
• Peppercorn Shrimp:  170 calories, 5g fat
• Mushroom Chicken:  180 calories, 9g fat
• Potato Chicken:  190 calories, 9g fat
• Black Pepper Chicken:  200 calories, 10g fat
• Shanghai Angus Steak:  220 calories, 7g fat
• Kung Pao Chicken:  240 calories, 14g fat
• Mandarin Chicken:  310 calories, 16g fat
• Honey Walnut Shrimp:  370 calories, 23g fat
• Sweet & Sour Chicken Breast:  380 calories, 16g fat
• Golden Treasure Shrimp:  390 calories, 19g fat

Snacks/Sides

• Veggie Spring Roll:  80 calories, 3.5g fat
• Hot & Sour Soup:  100 calories, 3.5g fat
• 3-Piece Cream Cheese Rangoon:  190 calories, 8g fat
• Chicken Egg Roll:  200 calories, 12g fat
• 3-Piece Chicken Potstickers:  220 calories, 11g fat
• 6-Piece Crispy Shrimp:  260 calories, 13g fat

Subway (350 Calories or Less)

Sub Sandwiches (350 Calories or Less - 6" on Whole Wheat without Cheese or Dressing)

• Veggie Delite:  230 calories, 2.5g fat
• Turkey Breast: 280 calories, 3.5g fat
• Turkey Breast & Ham:  280 Calories, 4g fat
• Black Forest Ham: 290 calories, 4.5g fat
• Subway Club:  310 calories, 4.5g fat
• Oven Roasted Chicken:  320 calories, 5g fat
• Oven Roasted Chicken with Spinach:  320 calories, 5g fat
• Roast Beef:  320 calories, 5g fat
• BLT Sub: 320 calories, 9g fat
• Ultimate Veggie with Avocado:  330 calories, 10g fat 
• Turkey Breast with Avocado & Spinach:  350 calories, 10g fat

 Breakfast Sandwiches (300 Calories or Less)

• Egg & Cheese Muffin:  170 calories, 6g fat
• Ham, Egg & Cheese Muffin:  190 calories, 6g fat
• Ham, Egg, Cheese & Spinach Muffin:  190 calories, 6g fat
• Steak, Egg & Cheese Muffin:  200 calories, 6g fat
• Bacon, Egg & Cheese Muffin:  200 calories, 7g fat
• Sunrise Subway Melt Muffin:  230 calories, 8g fat
• Breakfast BMT Melt Muffin:  240 calories, 10g fat

 Salads (200 Calories or Less, Without Dressing or Toppings)

• All Subway salads are 200 calories or less.

Quizno's (400 Calories or Less)

Sub Sandwiches (400 Calories or Less - Without Dressing or Cheese)

• Small Chicken Pesto:  300 calories, 4.5g fat
• Small Traditional Sub:  300 calories, 6.5g fat
• Small Honey Bacon Club:  330 calories, 9g fat
• Small French Dip:  350 calories, 12g fat
• Small Black Angus on Rosemary Parmesan:  355 calories, 12g fat
• Small Mesquite Chicken:  360 calories, 10.5g fat
• Small Ultimate Turkey Club:  360 calories, 10.5g fat
• Small Peppercorn Prime Rib:  360 calories, 11g fat
• Small Double Cheese Prime Rib:  360 calories, 12g fat
• Small Baja Chicken:  365 calories, 10.5g fat
• Small Chicken Carbonara:  380 calories, 12g fat
• Small Prime Rib Philly:  380 calories, 13g fat

Flatbread Sandwiches (300 Calories or Less - Without Cheese or Dressing)

• Small Sonoma Turkey:  250 calories, 5.5g fat
• Small Basil Pesto Chicken:  260 calories, 5g fat
• Small Greek Chicken:  280 calories, 6g fat

Salads (300 Calories or Less - Without Dressing or Toppings)

• Small Lobster & Seafood Salad: 70 calories, 2g fat
• Small Peppercorn Caesar with Chicken Salad:  100 calories, 3g fat
• Small Honey Mustard Chicken Salad:  110 calories, 5g fat
• Small Cobb Salad:  110 calories, 6g fat
• Small Harvest Chicken Salad:  130 calories, 4g fat
• Large Lobster & Seafood Salad:  130 calories, 5g fat
• Small Mediterranean Chicken Salad:  130 calories, 5g fat
• Large Peppercorn Caesar with Chicken Salad:  200 calories, 7g fat
• Large Honey Mustard Chicken Salad:  220 calories, 10g fat
• Large Cobb Salad:  220 calories, 11g fat
• Large Harvest Chicken Salad:  250 calories, 9g fat
• Large Mediterranean Chicken Salad:  260 calories, 9g fat

Sides/Snacks (300 Calories or Less)

• Small Chicken Noodle Soup:  115 calories, 4g fat
• Small Broccoli Cheese Soup:  155 calories, 8.5g fat
• Large Chicken Noodle Soup:  185 calories, 6.5g fat
• Large Broccoli Cheese Soup:  245 calories, 14.5g fat
• Small Chili:  255 calories, 10.5g fat

Wendy's (350 Calories or Less)

Burgers/Sandwiches/Wraps

• Junior Hamburger:  250 calories, 10g fat
• Grilled Chicken Go Wrap:  260 calories, 10g fat
• Junior Cheeseburger:  290 calories, 13g fat
• Cheesy Cheddarburger:  300 calories, 15g fat
• Kid's Meal Crispy Chicken Sandwich:  330 calories, 14g fat
• Spicy Chicken Go Wrap:  340 calories, 16g fat
• Homestyle Chicken Go Wrap:  350 calories, 17g fat
• Junior Cheeseburger Deluxe:  350 calories, 19g fat

Snacks/Nuggets/Sides

• 4-Piece Kid's Meal Chicken Nuggets:  180 calories, 11g fat
• Small Chili: 210 calories, 6g fat
• 5-Piece Chicken Nuggets:  220 calories, 14g fat
• Value Fries:  230 calories, 11g fat
• Large Chili:  310 calories, 9g fat
• Small Fries:  320 calories, 16g fat

Salads (Without Dressing or Toppings)

• Half-Size Apple Pecan Chicken Salad:  170 calories, 6g fat
• Half-Size BLT Cobb Salad:  200 calories, 10g fat 
• Half-Size Spicy Chicken Caesar Salad:  250 calories, 13g fat
• Half-Size Baja Salad:  280 calories, 16g fat
• Apple Pecan Chicken Salad:  350 calories, 11g fat

Condiments

• Barbecue Sauce:  45 calories, 0g fat
• Sweet & Sour Sauce:  50 calories, 0g fat
• Light Classic Ranch Dressing:  50 calories, 4.5g fat
• Pomegranate Vinaigrette Dressing:  60 calories, 3g fat
• Italian Vinaigrette Dressing:  70 calories, 6g fat
• Honey Mustard Sauce:  80 calories, 6g fat
• Classic Ranch Dressing:  100 calories, 10g fat
• Avocado Ranch Dressing:  100 calories, 10g fat
• Creamy Red Jalapeno Dressing:  100 calories, 10g fat
• Lemon Garlic Caesar Dressing:  110 calories, 11g fat
• Heartland Ranch Dipping Sauce:  120 calories, 12g fat