Healthier/Low Calorie Options When Eating Out: K-O

You can see the introduction HERE

You can see A-C HERE

You can see D-J HERE

KFC

*Recommended: 2 drumsticks, whole kernel corn or 3 pieces corn on the cob and double green beans ? 330 calories

  • Kentucky Grilled Chicken ? 1 drumstick is 90 calories
  • Whole Kernel Corn ? 100 calories
  • Corn on the cob ? 3 inch cob is 30 calories
  • Green beans ? 25 calories
  • Individual side of potatoes and gravy ? 125 calories

McDonald?s

*Recommended breakfast: Oatmeal with added apple slices and cuties ? 350 calories

*Recommended lunch/dinner: Grilled Chicken Sandwich with side salad ? 450 calories OR Grilled Chicken Salad ? 250-500 calories

  • Grilled Chicken Classic Sandwich ? 350 calories
  • Grilled Chicken Wraps (variable styles/seasonings) ? 450-500 calories
  • Grilled Chicken Salads (variable styles/seasonings) with only ½ packet of dressing ? 250-500 calories
  • Cuties ? 40 calories
  • Apple slices ? 15 calories
  • Oatmeal ? 290 calories
  • Fruit and Yogurt Parfait ? 150 calories
  • Egg McMuffin without cheese ? 250 calories
  • Side salad with ½ packet of dressing (pair with sandwiches and wraps instead of fries) ? 100 calories

Noodles and Company

*Recommended: Under 500 calorie menu or build an entrée to be under 500 calories (see guidelines below) OR The Veggie Med Sandwich with small Chicken Noodle Soup ? 510 calories

Under 500 calorie menu ? ask for this menu when you order or look on-line. They have dozens of options on their ?Cheat Sheet?. http://www.noodles.com/nutrition/lotsofchoices.php

Build Your Own: Order the SMALL entrée and use pork, chicken, steak, shrimp or tofu for the lowest calorie options. (Spaghetti and Meatballs, Wisconsin Mac and Cheese and Alfredo MontAmore are over 500 calories ? note this as you choose your entrée).

Other menu items

  • Thai Curry Soup ? 220 calories (small) and 450 calories (regular)
  • Tomato Basil Bisque ? 300 calories (small) and 450 calories (regular)
  • Chicken Noodle Soup ? 190 calories (small) and 350 calories (regular)
  • Thai Hot Pot ? 550 calories
  • The Med Sandwich ? 350 calories
  • The Veggie Med Sandwich ? 320 calories
  • Spicy Chicken Caesar Sandwich (without dressing) ? 370 calories
  • Caesar Salad ? 430 calories
  • Chinese Chicken Chop Salad- 390 calories
  • The Med Salad ? 340 (with chicken 450)

Olive Garden

*Recommended: Any of these options under 600 calories

Lighter Italian Fare

  • Citrus Chicken Sorrento ? 530 calories
  • Rotini with Marinara ? 350 (lunch) and 500 (dinner) calories (add grilled shrimp for 50 calories or chicken for 150 calories)
  • Herb Grilled Salmon ? 450 calories
  • Pasta e Fagioli (one serving) ? 180 calories
  • Minestrone Soup (one serving) ? 110 calories
  • Zuppa Toscana (one serving) ? 220 calories
  • Chicken & Gnocchi (one serving) ? 250 calories
  • Mini Pasta Bowls ? 400-500 calories
  • Garden Primavera ? 570 calories
  • Garlic Rosemary Chicken ? 400 calories
  • Ravioli di Portobello ? 570 calories
  • Baked Tilapia with Shrimp ? 360 calories
  • Center Cut Filet Mignon ? 360 calories
  • Chicken Abruzzi ? 540 calories
  • Grilled Chicken Caesar Salad ? 390 calories

Check back next week for P-R!

For establishments P-R click HERE

For establishments S-Z click HERE