Approved Food/Meals

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SNACKS at home

BREAKFAST at home

  • Chobani vanilla Greek yogurt: 16 g of carbs & 14g of protein per 3/4 cup serving 

  • Greek yogurt has a higher protein content compared to traditional yogurt due to the straining process 

  • 1 large egg: 6g of protein 

  • Idea: egg scramble with black beans, avocado, lime, and pico de gallo. 

  • Whole grain English muffins: 23g of carbs & 5g of protein 

  • add eggs and cheese for extra protein 

  • Cottage cheese: 5g of carbs & 12g of protein 

  • Breakfast burrito/tacos: eggs, beans, chorizo, cheese, avocado 

  • Egg sandwich with English muffin: eggs, cheese, turkey bacon or chicken sausage (these are lower in sodium and fat) 

  • Sausage egg casserole: sausage, onion, bell peppers, cheese, milk, eggs 

  • Egg bites/cups: add greens (spinach), tomato, bacon, cheese, eggs, and milk 

  • Protein bites: peanut butter, oatmeal, chocolate chips, can add protein powder

LUNCH at home

  • Tuna salad, chicken salad, egg salad with toast or crackers 

  • Quesadilla, taco, burrito 

  • Use a lower carb tortillas, add meat, beans, and cheese 

  • Chicken Fried Rice 

  • Add egg to add extra protein, follow the serving size of rice 

  • Wrap with deli meat 

  • Chili with meat/chicken and beans 

  • Rice bowl with vegetables, eggs, chicken/meat, garbanzo beans 

  • Meat and non-starchy vegetables

  • Jerky (meat that has fat trimmed) typically 9g of protein per oz. 

  • Trail mix combination of dried fruit and nuts 

  • Turkey (deli meat) roll ups, add low fat cheese & vegetables 

  • Greek yogurt parfait 

  • Vegetables and Greek yogurt dip (add ranch powder) 

  • Hard-boiled egg 

  • Cheese and nuts 

  • Tuna salad 

  • Peanut butter and celery sticks or apple slices 

  • Roasted chickpeas or hummus with vegetables 

  • Cottage cheese with fruit and nuts 

  • Protein shake with skim milk 

  • Protein bars

EATING on the go

RULE OF THUMB: Opt for no bun and grilled protein (when available). Avoid mayo-based and creamy sauces. You can find nutrition facts for fast food menus on their website.

BURGER KING

BREAKFAST

  • Egg-normous burrito

LUNCH

  • Ask for a burger or chicken sandwich without a bun

 
DUNKIN' DONUTS

BREAKFAST

  • Wake-up wrap 

  • Turkey sausage, egg and cheese on English muffin 

  • Egg and cheese on English muffin

 
CHICK-FIL-A

BREAKFAST

  • Breakfast burrito 

  • Egg white grill 

  • Bacon/sausage, egg & cheese muffin 

  • Greek yogurt parfait 

LUNCH

  • Grilled or fried chicken sandwich 

  • Grilled or fried nuggets/tenders 

  • Greek yogurt parfait 

MCDONALD'S

BREAKFAST

  • Egg McMuffin 

  • Sausage McMuffin w/ egg 

  • Sausage burrito 

LUNCH

  • Ask for the burgers or chicken sandwich without a bun 

  • Chicken nuggets 

 
HARDEE'S

BREAKFAST

  • Loaded breakfast burrito 

LUNCH

  • Ask for burgers without a bun 

  • Limit chicken tenders, the breading contains carbohydrates

 
TACO BELL

BREAKFAST

  • Cheesy toasted burrito bacon 

  • Cheesy toasted breakfast burrito 

LUNCH

  • Ask for “Fresco Style” 

  • Remove mayo-based sauces, cheese, sour-cream to reduce fat content, add freshly diced tomatoes 

  • Add beans to meals to increase protein content 

  • Monitor how many carbs through how many tortillas you eat