Need to know what to order at a restaurant? Here are the right foods in the right portion sizes, so you don’t have to do the math yourself.

July 15, 2013
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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.

Breakfast

FoodCaloriesServing 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

Next Page:Â Lunch and dinner [ pagebreak ]Lunch and dinner
Pair any option that totals fewer than 300 calories with a piece of fruit or side salad.

FoodCaloriesServing 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

Next Page:Â More options [ pagebreak ]
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.

FoodCaloriesServing 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