NEVER
eat the salad dressing provided. Always:
1) Bring your
own dressing, made from raw ingredients (i.e. olive oil, apple cider
vinegar with the mother, lemon or lime juice, honey, sesame oil, etc.), or
2) Use olive
oil and vinegar provided at the restaurant. When making your own
dressing, organic ingredients are always best.
3)
Avoid soybean oil, canola oil and
all sweeteners (except honey) at all costs.
ASK
your waiter if the fish is wild-caught.
Do not eat farmed fish!
AVOID
all breads, pastas, and grains
when eating out. The only exception is brown rice, and that only
in a very small amount.
ASK
your waiter how your food is cooked/prepared. You'd be surprised
how many restaurants heat your food using a microwave!
Avoid microwave-heated foods at all costs!
WHEN
eating out, salad is almost
always your best choice.
IN GENERAL,
avoid
appetizers and desserts. Appetizers are usually fried or served
with a sauce that contains sugars or synthetic ingredients.
Desserts are filled with processed sugar — simply a no-no. Be
sure to avoid even the "low sugar"
or "sugar-free" desserts as they contain artificial sweeteners and
chemicals that are harmful to your body. The only exception to
this is fresh, unsweetened fruit (without sauce or ice cream).
FAST FOOD
NOT THE BEST
CHOICE!
Generally, at all fast
food restaurants, choose a salad and bring your own raw, homemade
dressing as noted above.
BOSTON
MARKET
Roasted Turkey
• Creamed Spinach •
Fresh Steamed Vegetables • Mashed
Potatoes • Spinach with Garlic Butter
Sauce • Caesar Salad Entrée (no store
dressing) • Market Chopped Salad (no
store dressing, no croutons)
SIT-DOWN RESTAURANTS
PANERA
Soups:
Low-fat Vegetarian
Black Bean Soup
Broccoli Cheddar Soup
Salads:
(bring your own raw dressing or use
provided olive oil and vinegar only)
Orchard Harvest Salad
(no cherries; no store dressing)
Fuji Apple Chicken
Salad (no dried apples; no store dressing)
Fandango Salad - w/
or w/out Chicken (no store dressing)
Grilled Salmon Salad
(no store dressing)
Asian Sesame Salad
(no wontons; no store dressing)
Classic Salad (no
store dressing)
Caesar Salad (no
croutons; no store dressing)
Grilled Chicken
Caesar Salad (no croutons; no store dressing)
Greek Salad (may use
dressing that comes with)
Fruit:
Fresh Fruit Cup
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RUBY TUESDAY
Salad:
(bring your own raw dressing; no
croutons)
Fresh Garden Bar
Salad (only greens and veggies; no store dressing)
Grilled Chicken Salad
(no store dressing)
Main Dishes:
(substitute steamed veggies for
mashed potatoes, rice pilaf or fries)
Chicken Fresco
Chicken Bella
Lemon Grilled Salmon
Petite Sirloin
Top Sirloin
Peppercorn Mushroom
Sirloin
Rib Eye
Premium Aged Prime
Sirloin
Bison Bacon
Cheeseburger (no bacon, no bun)
Grilled Chicken
Grilled Salmon
*Avoid the sautéed mushroom side option. The mushrooms are most likely
sautéed in unhealthy oil.
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WARRIOR’S GRILL (i.e. Mongolian
Barbeque)
Chicken
Beef
Vegetables
Load up on the
vegetables
Use oils and waters
provided to season
Avoid pasta and pork
Avoid sugared
seasonings/sauces (i.e. Mongolian sauce, oyster sauce, sugar water,
etc.)
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BAKER’S CRUST
Salads:
(bring your own raw dressing)
Sonoma Chopped Salad
(no store dressing)
Wine Country Salad
(no store dressing; no candied pecans)
Shanghai Chicken (no
store dressing; no fried rice noodles)
South Beach Caesar –
Chicken (no store dressing; no croutons)
Santa Fe Salad (no
store dressing)
Apple Walnut & Bleu
Cheese (no store dressing)
Specialties:
Maw’s Beef Brisket
(no sourdough bread)
Rotisserie Roasted
Chicken
Classic Burger (no
bun)
Tenderloin & Broccoli
Penne (no penne)
Smoked Tomato &
Chicken Penne (no penne)
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TROPICAL SMOOTHIE CAFÉ
Salads:
(bring your own raw dressing)
Garden Classic Salad
(no store dressing)
Chicken Caesar Salad
(no store dressing; no croutons)
Sesame Chicken Salad
(no store dressing; no wontons)
Thai Chicken Salad
(no store dressing; no wontons)
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THE CHEESECAKE FACTORY
Appetizer Salads:
(bring your own raw dressing)
Traditional Tossed
Green Salad (no store dressing)
French Country Salad
(no store dressing; no candied pecans)
Caesar Salad, can add
chicken (no store dressing; no croutons)
Tomato Mozzarella
Salad (no store dressing)
Specialties:
Chicken Madeira
Chicken Marsala and
Mushrooms (no pasta)
Seafood:
Miso Salmon (no white
rice)
Steaks & Chops:
Shepherd’s Pie
Filet Mignon (no
French fries)
Alternative Sides:
Fresh Broccoli
Green Beans
Fresh Asparagus
Salads:
(bring your own raw dressing)
Caesar Salad, can add
chicken (no store dressing; no croutons)
Herb-Crusted Salmon
Salad (no store dressing)
Seared Tuna Tataki
Salad (no store dressing)
Weight Management
Asian Chicken Salad (no store dressing; no crispy noodles)
Weight Management
Spicy Chicken Salad (no store dressing)
Weight Management
Pear and Endive Salad (no store dressing; no candied pecans)
Eggs & Omelets
Create an Omelet
(cheese, mushrooms, spinach, peppers, red or green onions)
Joe’s Special
California Omelet
Asparagus, Portabella
and Artichoke Omelet
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PF
CHANG’S
Buddha’s Feast
Steamed – steamed vegetables
Wild Alaskan Sockeye
Salmon Steamed with Ginger
Wok Seared Lamb
Chang’s Chicken
Lettuce Wraps
Chang’s Vegetarian
Lettuce Wraps
Shanghai Cucumbers
Hot and Sour Soup
Garlic Snap Peas
Spicy Green Beans
Spinach Stir-fried
with Garlic
Brown Rice (cooked) –
in small amount
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PASHA – based on the summer menu (in
Greenbrier area of Virginia)
Soups & Salads
Red Lentil Soup
Mediterranean Salad w/
Grilled Chicken (ok w/ dressing)
Sandwiches (choose the
soup, hummus or garden salad as your side)
Organic Hummus, Kale,
Black Bean Wrap (no wrap)
Yummy Raw
Mediterranean Wrap (no wrap)
Pasha Lamb (no wrap)
Organic Hummus & All
Natural Chicken Wrap (no wrap)
Chicken Curry Salad
Wrap (no wrap)
Spinach Spicy Chicken
(no bread)
Rosemary Chicken
Breast (no bread)
Grilled Atlantic
Salmon (no bread)
Meat & Poultry Mezze
Grilled Spicy Chicken
Strips Layered Around Warm Hummus (no pita bread)
Slow Cooked Tender
Lamb Chunks on Bed of Warm Hummus (no pita bread)
Slow Cooked Lamb
Chunks w/ Jasmine-Orzo Rice (no rice)
Skewer Grilled Sultan
Kebab
Vegetable Mezze
Hand Rolled Stuffed
Grape Vine Leaves
Sirkonto Zucchini w/
Tangy Tarator Flavor
Main
Grilled Spicy Chicken
Strips, Spinach, Onions (no rice)
Marinated Grilled
Chicken Breast Skewers (no bulgur pilaf)
Encrusted Char
Grilled Wild Atlantic Salmon (no rice)
All Natural Grilled
Chicken topped with Caramelized Onions (no rice)
Traditional Char
Grilled Mediterranean Beef Kebab (no pita bread)
Tender Lamb Chunks w/
Mediterranean Spices (no rice)
Dessert
Organic Date Roll,
nuts (sugar free)
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