Restaurant                    Menu item                     Fat Grams         Total Calories                Fat %

Burger King                   Ocean Perch Fish Fillet              33                     502                   50

Jack-in-the Box Chicken Supreme                                  42                     670                   50

White Castle                  Fish Sandwich w/ tarter              13                     422                   50

Roy Rogers                  Chicken Breast                          24                     412                   50

McDonald’s                  Chicken McNuggets (1)              15                     270                   50

Kentucky F.C.               Rôtisserie Chicken                     19                     335                   50

Jack-in-the-Box Fish Supreme                                        32                     590                   40

Kentucky F.C.               Chicken Breast                          34                     480                   40

Kentucky F.C.               Skinfree Crispy                         16                     329                   40

Shonney’s                     Chicken Tenders                        20                     488                   40

McDonald’s                  Filet-O-Fish                               18                     370                   40

McDonald’s                  McChicken                                20                     415                   40

Wendy’s                       Chicken Club                             25                     520                   40

Taco Bell                      Chicken Soft Taco (I Ig.)                        21                     480                   40

Jack-in-the-Box Grilled Chicken Fillet (Ig)                        30                     420                   42

Jack-in-the-Box Chicken Fahlita                                      8                      189                   31

White Castle                  Chicken Sandwich                     7                      212                   30

Pollo Loco                    Chicken Breast                          8                      234                   30

Burger King                   Fettuccini Chicken                     11                     238                   30

El Pollo Loco                Chicken Burrito                          7                      310                   30

Taco Bell                      Chicken Burrito                          12                     334                   31

White Castle                  Fish Sandwich                           5                      158                   28

Hardees                        Chicken Breast                          3                      310                   27

Wendy’s                       Chicken Sandwich                     7                      290                   21

Ponderosa                    Chicken Breast                          2                      288                   18

The following twenty-seven snacks supply approximately 100 calories each and help fill you up without filling up out. By keeping your blood sugar up, they will keep your appetite in check until your next meal. Never wait until you are hungry; by then, you have low blood sugar and the brain is screaming for food – especially in the form of sugar.

1- Ten-ounce glass of vanilla soymilk (93 calories).

2- Six ounces nonfat, plain yogurt (94 calories).

3 – One cup free-squeezed orange juice (111 calories).

4 – Garbanzo cilantro dip (96 calories).

5 – Two cups of fresh blueberries (102 calories).

6 – Two cups cantaloupe cubes, drizzled with lime juice (12 calories).

7 – Two cups fresh strawberries (108 calories).

8- One banana, sliced and sprinkled with nutmeg (104 calories).

9- One slice whole-wheat toast with I teaspoon apricot preserves (98.4 calories).

10 – One whole-wheat bagel (small) with 1-teaspoon fat-free cream cheese (102 calories).

11 -Two cups fresh spinach sautéed in 1-tep. olive oil with 2 garlic cloves (102 calories).

12 – One medium sweet potato, sliced into strips and baked until crispy (117 calories).

13 – 2 cups asparagus sautéed in 2 teaspoons soy sauce and 2 tablespoons chicken broth (97.6 calories).

14-2 cups tossed salad with I medium sliced tomato, 2 tablespoons kidney beans, and 1 tablespoon of oil-free dressing (107 calories).

15 – One cup steamed corn kernels mixed with 1/3 cup chopped sweet red peppers (101 calories).

16 – One slice whole wheat French bread (96 calories).

17 – Three and a quarter cups air-popped popcorn (107 calories).

18 – One cup mango slices (107 calories).

19 – 2 cups of slightly steamed yellow zucchini, cut into rounds and salted (101 calories).

20 – Twenty-six baby carrots (98.8 calories).

21 – One cup tomato soup made with ЛА cup soymilk and ЛА cup water (111 calories).

22 -Two ounces water-packed tuna, drained and mixed with 2 teaspoons fat-free mayonnaise, and served on 2 whole-wheat crackers (98.8 calories).

23 – One cup shredded cabbage and 1-ounce firm-cubed tofu sautéed in 2 teaspoons peanut sauce. Top with 2 tablespoons chopped cilantro (105 calories).

24 – One whole-wheat pita in 1/3 cup fat-free refried beans with I teaspoon salsa (105 calories).

25 – One tablespoon orange juice concentrate, one banana, and 2 apricot halves blended to

make a smoothie (97.2 calories).

26 – Two cups cooked brown rice mixed with 3 tablespoons cooked black beans seasoned

with cumin, salt, and pepper. (96.6 calories).

27 – One-half protein shake made in the morning. 125 calories