Last updated: Jul 15, 2013

Need to know what to order at a restaurant or fast-food joint on The CarbLovers Diet? Its here. Youll even find the right foods in the right portion sizes, so you dont have to do the math yourself.

The following choices all contain at least one ingredient high in Resistant Starch as well as several other metabolism boosters. You can mix and match them, too. Pair any option that totals fewer than 300 calories with a piece of fruit.

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Serving size
Au Bon Pain Apple Cinnamon Oatmeal 280 12 oz.
Così Oatmeal 101 7.5 oz.
Dunkin' Donuts Ham, Egg White, and Cheese on Wheat English Muffin 300 1 sandwich
Einstein Bros. Sante Fe 360 1/2 portion
Einstein Bros. Spicy Elmo 360 1/2 portion
Jamba Juice Blueberry & Blackberry Oatmeal 290 8.9 oz.
Jamba Juice Coldbuster 240 16 fl oz.
Jamba Juice Fresh Banana Oatmeal 280 9.6 oz.
Jamba Juice Protein Berry Workout With Soy Protein 270 16 fl oz.
Orange Julius Bananarilla 400 20 oz.
Orange Julius Berry Banana Squeeze 270 16 fl oz.
Panera Strawberry Granola Parfait 280 8.25 oz.
Starbucks Apple Bran Muffin 350 1 muffin
Subway Egg & Cheese on 9-Grain Bread With Egg White 320 6-inch sandwich
Subway Ham, Egg, and Cheese on 9-Grain Bread With Egg White 350 6-inch sandwich

Lunch and dinner
Pair any option that totals fewer than 300 calories with a piece of fruit or side salad.

Serving size
Così Hummus and Veggie 397 10.2 oz.
Einstein Bros. Traditional Potato Salad 355 1/2 cup
Einstein Bros. Half Chicken Chipotle Salad 360 7.8 oz.
Fazoli's Grilled Chicken Artichoke Salad 240 12.3 oz.
Jamba Juice Chimichurri Chicken Wrap (without sauce) 410 1 wrap
P.F. Chang's Buddha's Feast Steamed With a Side of Brown Rice 210 9-oz. lunch bowl
Subway 6" Oven Roasted Chicken on 9-Grain Wheat Bread 310 6-inch sandwich
Subway 6" Turkey Breast on 9-Grain Wheat Bread 280 6-inch sandwich
Subway 6" Veggie Delite on 9-Grain Wheat Bread 230 6-inch sandwich
Wendy's Chili + Side Salad 225 Small chili; side salad
Wendy's Sour Cream and Chives Baked Potato 320 1 potato
Wendy's Southwest Taco salad 400 1 salad

These options contain all the right ingredients, but the portions theyre sold in are too large for a single meal. Consume only ¾ of what you are served. For servings that total more than 500 calories, skip one of your snacks.

Serving size
Au Bon Pain Mayan Chicken Harvest Rice Bowl (brown rice) 510 19.25-oz. bowl
Au Bon Pain Spicy Tuna Sandwich 470 10.3-oz. sandwich
Chili's Guiltless Grill Grilled Chicken Sandwich With Veggies 610 1 sandwich and veggies
Così Grilled Wild Alaskan Salmon Salad 457 14.5 oz.
Così Lighter Side Grilled Chicken T.B.M. sandwich 531 11.5 oz.
Einstein Bros. California Chicken Wrap 630 1 wrap
Einstein Bros. Chipotle Turkey Wrap 730 1 wrap
Jamba Juice Greens and Grain Wrap 620 with sauce; 580 without 1 wrap
Olive Garden Shrimp Primavera 510 Lunch entree
Panera Fuji Apple Chicken Salad 520 (1/2 salad is 260) Full salad
Subway 6" Cold Cut 480 6-inch sandwich