Please note, I am not an expert, I am not promoting any of these places and these are just my opinions. All the information is available on each of the restaurants websites. I only included items under 400 calories and 35 carbs. My combinations are all under 50 carbs per meal.
First up is Arby's. I guess it should really come as no surprise that they had very few items that fit into my parameters. They pride themselves on big meaty sandwiches and those proteins carry a lot of calories. Their sodium content was also really high.
Arby’s
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
SANDWICHES
|
|||||
Classic Roast Beef
|
360
|
14
|
970
|
35
|
23
|
Jr. Roast Beef
|
210
|
8
|
530
|
22
|
13
|
Jr. Ham & Cheddar Melt
|
210
|
6
|
900
|
25
|
14
|
Jr. Bacon Cheddar Melt
|
280
|
12
|
890
|
25
|
17
|
SIDES
|
|||||
Snack Size Curly Fries
|
240
|
13
|
540
|
28
|
3
|
2pc. Potato Cakes
|
230
|
14
|
460
|
25
|
2
|
3pc. Chicken Tenders
|
350
|
17
|
970
|
25
|
25
|
SALADS
|
|||||
Chopped Farmhouse Salad
|
230
|
13
|
780
|
8
|
23
|
Chopped Side Salad
|
70
|
5
|
105
|
4
|
5
|
Light Italian Dressing
|
20
|
1
|
750
|
3
|
0
|
Dijon Honey Mustard Dressing
|
180
|
16
|
230
|
8
|
0
|
Balsamic Vinaigrette Dressing
|
130
|
12
|
470
|
5
|
0
|
Buttermilk Ranch Dressing
|
210
|
22
|
310
|
2
|
0
|
My Favorite Combinations
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
Classic Roast Beef
|
360
|
14
|
970
|
35
|
23
|
Chopped Farmhouse Salad
|
230
|
13
|
780
|
8
|
23
|
Buttermilk Ranch Dressing
|
210
|
22
|
310
|
2
|
0
|
TOTALS
|
800
|
49
|
2060
|
45
|
46
|
Jr. Bacon Cheddar Melt
|
280
|
12
|
890
|
25
|
17
|
2pc. Potato Cakes
|
230
|
14
|
460
|
25
|
2
|
TOTALS
|
510
|
26
|
1350
|
50
|
19
|
Next up is Burger King. As a child, I had an allergic reaction to Burger King burgers so I never eat them. I was disappointed that not one Chicken Sandwich fit into my parameters. Most were
over 600 calories and 50 carbs. There are 72 carbs
in a large fry.
Burger King
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
BREAKFAST
|
|||||
Quaker Maple Oatmeal
|
170
|
3
|
270
|
32
|
4
|
Sausage Breakfast Burrito
|
310
|
19
|
820
|
22
|
14
|
Egg & Cheese Breakfast Muffin
|
260
|
11
|
830
|
27
|
13
|
Sausage & Cheese Breakfast Muffin
|
390
|
23
|
1130
|
27
|
17
|
Ham, Egg & Cheese Breakfast Muffin
|
310
|
13
|
1290
|
29
|
18
|
Bacon, Egg & Cheese Breakfast Muffin
|
300
|
14
|
990
|
27
|
15
|
Egg & Cheese Croissanwich
|
330
|
18
|
620
|
31
|
11
|
Ham, Egg & Cheese Croissanwich
|
390
|
20
|
1080
|
33
|
17
|
Bacon, Egg & Cheese Croissanwich
|
370
|
21
|
770
|
31
|
13
|
Small Hash Browns
|
250
|
16
|
410
|
24
|
2
|
3 pc French Toast Sticks
|
230
|
11
|
260
|
29
|
3
|
BURGERS
|
|||||
Whopper Jr
|
300
|
16
|
460
|
27
|
9
|
Whopper Jr w/Cheese
|
350
|
21
|
640
|
28
|
12
|
Hamburger
|
230
|
9
|
460
|
26
|
9
|
Cheeseburger
|
270
|
12
|
630
|
27
|
11
|
Double Hamburger
|
320
|
15
|
450
|
26
|
14
|
Double Cheeseburger
|
360
|
19
|
670
|
27
|
16
|
Bacon Cheeseburger
|
290
|
13
|
80
|
27
|
12
|
Bacon Double Cheeseburger
|
390
|
21
|
790
|
27
|
17
|
Bacon Cheeseburger Deluxe
|
290
|
14
|
720
|
28
|
12
|
King Jr. Cheeseburger
|
310
|
17
|
580
|
26
|
11
|
SALADS
|
|||||
Side Caesar Salad w/Dressing
|
290
|
22
|
710
|
17
|
8
|
Side Green Salad w/Ranch Dressing
|
240
|
22
|
540
|
6
|
6
|
WRAPS
|
|||||
Ranch Grilled Chicken Wrap
|
310
|
16
|
770
|
21
|
19
|
Honey Mustard Grilled Chicken Wrap
|
330
|
16
|
700
|
26
|
19
|
Grilled Chicken BLT Wrap
|
380
|
19
|
1030
|
33
|
22
|
Grilled Chicken Caesar Wrap
|
340
|
16
|
960
|
33
|
21
|
My Favorite Combinations
|
|||||
Sausage Breakfast Burrito
|
310
|
19
|
820
|
22
|
14
|
Small Hash Browns
|
250
|
16
|
410
|
24
|
2
|
TOTAL
|
560
|
35
|
1230
|
46
|
16
|
Grilled Chicken BLT Wrap
|
380
|
19
|
1030
|
33
|
22
|
Side Caesar Salad w/Dressing
|
290
|
22
|
710
|
17
|
8
|
TOTAL
|
670
|
41
|
1740
|
50
|
30
|
Jack In The Box is up now. I was
completely shocked by the amount of carbs in the Teriyaki Rice Bowl that they
advertise on their “Better For You” menu.
690 Calories, 6 grams of fat, 1910 sodium, and 134 carbs! All of their sirloin burgers have over 900
calories. Add fries on top of that and things get way out of hand.
Jack In The Box
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
BREAKFAST
|
|||||
Bacon Breakfast Jack
|
310
|
14
|
790
|
30
|
17
|
Breakfast Jack
|
280
|
11
|
780
|
30
|
16
|
Egg White & Turkey Sandwich
|
250
|
6
|
830
|
31
|
18
|
Hash Brown
|
190
|
13
|
350
|
17
|
2
|
Mini Pancakes
|
140
|
1.5
|
350
|
28
|
4
|
CHICKEN
|
|||||
5 pc Chicken Nuggets
|
240
|
17
|
600
|
13
|
9
|
4pc Grilled Chicken Strips
|
250
|
7
|
1070
|
5
|
43
|
Cheeseburger
|
320
|
14
|
820
|
32
|
16
|
BURGERS
|
|||||
Hamburger
|
280
|
11
|
60
|
32
|
14
|
Jr. Bacon Cheeseburger
|
390
|
21
|
910
|
32
|
19
|
Jr. Jack
|
320
|
15
|
610
|
33
|
14
|
Jr. Jack with Cheese
|
370
|
19
|
810
|
33
|
16
|
SIDES
|
|||||
Bacon Monster Taco
|
340
|
24
|
660
|
19
|
11
|
Nacho Monster Taco
|
330
|
22
|
930
|
23
|
9
|
Original Monster Taco
|
270
|
17
|
530
|
19
|
9
|
3pc Mozzarella Sticks
|
280
|
16
|
590
|
22
|
12
|
Small Curly Fries
|
280
|
16
|
610
|
30
|
3
|
3pc Stuffed Jalapenos
|
220
|
12
|
730
|
21
|
6
|
Regular Taco
|
190
|
11
|
320
|
17
|
6
|
SALADS
|
|||||
Grilled Chicken Club Salad
|
360
|
20
|
970
|
12
|
37
|
Grilled Chicken Salad
|
250
|
9
|
660
|
14
|
28
|
Southwest Grilled Chicken Salad
|
350
|
15
|
1010
|
28
|
34
|
Side Salad
|
20
|
0
|
10
|
4
|
1
|
Creamy Southwest Dressing
|
190
|
19
|
740
|
3
|
1
|
Balsamic Vinaigrette Dressing
|
30
|
1.5
|
350
|
4
|
0
|
Ranch Dressing
|
250
|
25
|
410
|
5
|
1
|
My Favorite Combinations
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
BREAKFAST
|
|||||
Bacon Breakfast Jack
|
310
|
14
|
790
|
30
|
17
|
Hash Brown
|
190
|
13
|
350
|
17
|
2
|
TOTAL
|
500
|
27
|
1140
|
47
|
19
|
LUNCH/DINNER
|
|||||
Jr. Bacon Cheeseburger
|
390
|
21
|
910
|
32
|
19
|
Bacon Monster Taco
|
340
|
24
|
660
|
19
|
11
|
TOTAL
|
730
|
45
|
1570
|
51
|
30
|
Southwest Grilled Chicken Salad
|
350
|
15
|
1010
|
28
|
34
|
Creamy Southwest Dressing
|
190
|
19
|
740
|
3
|
1
|
TOTAL
|
540
|
34
|
1750
|
31
|
35
|
Next is Kentucky Fried Chicken. I was surprised by how many combinations you
can make at KFC. If you pick the grilled
chicken, you can have 2 sides and not feel guilty. Avoid those KFC Famous Bowls and the Chicken
Pot Pie though. The bowls have 650 calories
and 73 carbs while the Chicken Pot Pie 790 calories and 66 carbs.
Kentucky Fried Chicken
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
CHICKEN
|
|||||
Whole Wing-Original Recipe
|
140
|
8
|
450
|
5
|
11
|
Breast- Original Recipe
|
320
|
14
|
1130
|
13
|
36
|
Drumstick- Original Recipe
|
120
|
7
|
380
|
3
|
11
|
Thigh- Original Recipe
|
290
|
21
|
850
|
8
|
18
|
Whole Wing-Extra Crispy
|
210
|
15
|
490
|
8
|
12
|
Breast- Extra Crispy
|
490
|
29
|
1140
|
20
|
35
|
Drumstick- Extra Crispy
|
160
|
10
|
390
|
5
|
13
|
Thigh- Extra Crispy
|
370
|
26
|
760
|
15
|
18
|
Whole Wing- Grilled
|
80
|
4.5
|
250
|
1
|
10
|
Breast- Grilled
|
220
|
7
|
730
|
0
|
40
|
Drumstick- Grilled
|
90
|
4
|
290
|
0
|
13
|
Thigh- Grilled
|
170
|
10
|
530
|
0
|
19
|
3 pc Extra Crispy Tenders
|
380
|
20
|
940
|
17
|
33
|
10 pc Original Recipe Bites
|
330
|
15
|
1100
|
12
|
37
|
Hot Wings (per wing)
|
70
|
4
|
160
|
3
|
4
|
Chicken Little Sandwich
|
310
|
18
|
590
|
23
|
14
|
SALADS
|
|||||
Crispy Chicken Caesar Salad
|
330
|
17
|
810
|
16
|
29
|
Caesar Side Salad
|
40
|
2
|
90
|
2
|
3
|
Crispy Chicken BLT Salad
|
350
|
18
|
990
|
18
|
30
|
House Side Salad
|
15
|
0
|
10
|
3
|
1
|
Buttermilk Ranch Dressing
|
160
|
17
|
220
|
1
|
0
|
Fat Free Ranch Dressing
|
35
|
0
|
410
|
8
|
1
|
Light Italian Dressing
|
15
|
.5
|
510
|
2
|
0
|
Creamy Parmesan Caesar dressing
|
260
|
26
|
540
|
4
|
2
|
INDIVIDUAL SIDES
|
|||||
Green Beans
|
25
|
0
|
260
|
4
|
1
|
Mashed Potatoes with Gravy
|
120
|
4
|
530
|
19
|
2
|
Mashed Potatoes without Gravy
|
90
|
3
|
320
|
15
|
2
|
Macaroni & Cheese
|
170
|
6
|
830
|
22
|
5
|
Corn on the Cob
|
70
|
0.5
|
0
|
16
|
2
|
Cole Slaw
|
170
|
10
|
170
|
19
|
1
|
Biscuit
|
180
|
8
|
530
|
23
|
4
|
Sweet Kernel Corn
|
100
|
0.5
|
0
|
21
|
3
|
My Favorite Combinations
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
Breast- Grilled
|
220
|
7
|
730
|
0
|
40
|
Green Beans
|
25
|
0
|
260
|
4
|
1
|
Mashed Potatoes without Gravy
|
90
|
3
|
320
|
15
|
2
|
TOTAL
|
335
|
10
|
1310
|
19
|
43
|
Hot Wings (per wing) x 5
|
350
|
20
|
800
|
15
|
20
|
Potato Wedges
|
290
|
15
|
810
|
35
|
4
|
TOTAL
|
640
|
35
|
1610
|
50
|
24
|
America's #1 Fast Food joint is next, McDonalds. I was disappointed that there were no Chicken Sandwiches within my parameters. Even the premium wraps were all over 500 calories. The Bacon Clubhouse Crispy Chicken has 750 Calories, 38 grams of fat and 65 carbs.
McDonalds
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
BREAKFAST
|
|||||
Fruit & Yogurt Parfait
|
150
|
2
|
80
|
30
|
4
|
Sausage Burrito
|
300
|
16
|
790
|
26
|
12
|
Egg McMuffin
|
300
|
13
|
750
|
31
|
17
|
Egg White Delight
|
250
|
8
|
770
|
30
|
18
|
Hash Brown
|
150
|
9
|
310
|
15
|
1
|
BURGERS
|
|||||
Hamburger
|
240
|
8
|
480
|
32
|
12
|
Cheeseburger
|
290
|
11
|
680
|
33
|
15
|
Grilled Onion Cheddar
|
300
|
13
|
640
|
32
|
15
|
McDouble
|
380
|
17
|
840
|
34
|
22
|
CHICKEN
|
|||||
Grilled Honey Mustard Wrap
|
260
|
9
|
660
|
27
|
16
|
Grilled Ranch Wrap
|
280
|
13
|
720
|
25
|
16
|
SALADS
|
|||||
Bacon Ranch Salad with Grilled
|
230
|
8
|
700
|
22
|
30
|
Southwest Salad with Chicken
|
290
|
8
|
680
|
28
|
27
|
Side Salad
|
20
|
0
|
10
|
4
|
1
|
Sesame Ginger Dressing
|
90
|
2.5
|
410
|
15
|
1
|
Southwest Dressing
|
120
|
8
|
300
|
11
|
1
|
My Favorite Combinations
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
BREAKFAST
|
|||||
Fruit & Yogurt Parfait
|
150
|
2
|
80
|
30
|
4
|
Hash Brown
|
150
|
9
|
310
|
15
|
1
|
TOTAL
|
300
|
11
|
390
|
45
|
5
|
Egg White Delight
|
250
|
8
|
770
|
30
|
18
|
Hash Brown
|
150
|
9
|
310
|
15
|
1
|
TOTAL
|
400
|
17
|
1080
|
45
|
19
|
LUNCH/DINNER
|
|||||
Grilled Honey Mustard Wrap
|
260
|
9
|
660
|
27
|
16
|
Side Salad
|
20
|
0
|
10
|
4
|
1
|
Southwest Dressing
|
120
|
8
|
300
|
11
|
1
|
TOTAL
|
400
|
17
|
970
|
42
|
18
|
I was
surprised by the amount of things that I could eat at Taco Bell. Their Fresco menu is awesome but their salads
include so many carbs, because of the shell, that I couldn't include them.
Taco Bell
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
BREAKFAST
|
|||||
AM Grilled Bacon Taco
|
230
|
14
|
850
|
15
|
12
|
AM Grilled Egg & Cheese Taco
|
170
|
9
|
330
|
15
|
7
|
Am Grilled Sausage Taco
|
220
|
14
|
440
|
15
|
9
|
Sausage Flatbread Melt
|
300
|
17
|
410
|
27
|
11
|
Bacon Waffle Taco
|
320
|
18
|
670
|
28
|
13
|
Egg & Cheese Waffle Taco
|
260
|
13
|
420
|
27
|
8
|
Sausage Waffle Taco
|
370
|
23
|
550
|
28
|
12
|
Hash Brown
|
160
|
11
|
250
|
14
|
1
|
TACOS, BURRITOS, ETC.
|
|||||
Chicken Chalupa Supreme
|
350
|
18
|
530
|
31
|
17
|
Steak Chalupa Supreme
|
350
|
19
|
530
|
30
|
17
|
Beef Chalupa Supreme
|
370
|
21
|
580
|
31
|
13
|
Fresco Chicken Soft Taco
|
140
|
3.5
|
470
|
16
|
10
|
Fresco Crunchy Taco
|
150
|
8
|
310
|
13
|
6
|
Fresco Grilled Steak Soft Taco
|
150
|
4.5
|
440
|
16
|
12
|
Fresco Soft Taco
|
160
|
7
|
490
|
17
|
8
|
Chicken Gordita Supreme
|
270
|
9
|
530
|
31
|
17
|
Steak Gordita Supreme
|
280
|
10
|
530
|
30
|
17
|
Beef Gordita Supreme
|
290
|
13
|
580
|
31
|
13
|
Beefy Mini Quesadillas
|
210
|
12
|
560
|
17
|
9
|
Cheese Roll-Up
|
180
|
9
|
430
|
15
|
9
|
Double Tostada
|
270
|
11
|
650
|
32
|
12
|
Mexi-Melt
|
250
|
14
|
730
|
19
|
14
|
Shredded Chicken Mini Quesadilla
|
180
|
8
|
540
|
15
|
12
|
Spicy Tostada
|
200
|
10
|
440
|
22
|
7
|
Chicken Soft Taco
|
160
|
5
|
480
|
16
|
12
|
Cool Ranch Locos Taco
|
160
|
10
|
370
|
13
|
8
|
Cool Ranch Locos Taco Supreme
|
200
|
12
|
390
|
15
|
8
|
Crunchy Taco
|
170
|
10
|
310
|
12
|
8
|
Crunchy Taco Supreme
|
200
|
12
|
340
|
15
|
8
|
My Favorite Combinations
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
BREAKFAST
|
|||||
AM Grilled Bacon Taco
|
230
|
14
|
850
|
15
|
12
|
Am Grilled Sausage Taco
|
220
|
14
|
440
|
15
|
9
|
Hash Brown
|
160
|
11
|
250
|
14
|
1
|
TOTAL
|
610
|
39
|
1540
|
44
|
22
|
Bacon Waffle Taco
|
320
|
18
|
670
|
28
|
13
|
Hash Brown
|
160
|
11
|
250
|
14
|
1
|
TOTAL
|
480
|
29
|
920
|
42
|
14
|
LUNCH/DINNER
|
|||||
Chicken Chalupa Supreme
|
350
|
18
|
530
|
31
|
17
|
Fresco Crunchy Taco
|
150
|
8
|
310
|
13
|
6
|
TOTAL
|
500
|
26
|
840
|
44
|
23
|
Fresco Grilled Steak Soft Taco
|
150
|
4.5
|
440
|
16
|
12
|
Shredded Chicken Mini Quesadilla
|
180
|
8
|
540
|
15
|
12
|
TOTAL
|
330
|
12.5
|
980
|
31
|
24
|
Finally, we have Wendy's. I love that
on the Wendy’s site, you can look up individual components. You can see how getting rid of the bun can
reduce the carbs. For instance: Baconator has 940 Calories, 57 grams of fat
and 41 carbs. If you lose the bun,
ketchup and the mayo it knocks it down to 690 calories, 50 grams of fat and 3
carbs. I am not saying you should eat
this way all the time. But I know
sometimes, I just want a big fat juicy burger.
Wendy’s
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
BURGERS
|
|||||
Jr. Bacon Cheeseburger
|
370
|
21
|
850
|
26
|
18
|
Jr. Cheeseburger Deluxe
|
340
|
18
|
860
|
28
|
16
|
Jr. Hamburger
|
240
|
9
|
630
|
25
|
13
|
Jr. Cheeseburger
|
280
|
12
|
820
|
26
|
15
|
CHICKEN
|
|||||
Crispy Chicken Sandwich
|
350
|
19
|
620
|
34
|
13
|
Monterey Ranch Chicken Sandwich
|
380
|
20
|
850
|
34
|
16
|
Spicy Chicken Wrap
|
340
|
16
|
810
|
30
|
17
|
Grilled Chicken Wrap
|
260
|
10
|
740
|
25
|
19
|
4 pc Chicken Nuggets
|
180
|
12
|
350
|
10
|
9
|
4 pc Spicy Chicken Nuggets
|
170
|
11
|
500
|
9
|
10
|
6 pc Chicken Nuggets
|
270
|
18
|
520
|
14
|
14
|
6 pc Spicy Chicken Nuggets
|
260
|
17
|
750
|
14
|
15
|
SALADS
|
|||||
Asian Cashew Chicken Salad (Full)
|
380
|
13
|
960
|
33
|
36
|
BBQ Ranch Chicken Salad (Half)
|
300
|
14
|
820
|
25
|
21
|
Apple Pecan Chicken Salad (Half)
|
350
|
18
|
750
|
31
|
19
|
Side Salad
|
210
|
13
|
380
|
18
|
4
|
Caesar Side Salad
|
250
|
18
|
460
|
18
|
7
|
SIDES
|
|||||
Value Size Natural Cut Fries
|
220
|
11
|
240
|
28
|
3
|
Small Chilli
|
170
|
5
|
780
|
16
|
15
|
Large Chilli
|
250
|
7
|
1170
|
23
|
23
|
My Favorite Cominations
|
Calories
|
Fat
|
Sodium
|
Carbs
|
Protein
|
Jr. Bacon Cheeseburger
|
370
|
21
|
850
|
26
|
18
|
Large Chilli
|
250
|
7
|
1170
|
23
|
23
|
TOTAL
|
620
|
28
|
2020
|
49
|
41
|
6 pc Chicken Nuggets
|
270
|
18
|
520
|
14
|
14
|
Value Size Natural Cut Fries
|
220
|
11
|
240
|
28
|
3
|
TOTAL
|
490
|
29
|
760
|
42
|
17
|
Jr. Cheeseburger Deluxe
|
340
|
18
|
860
|
28
|
16
|
Small Chilli
|
170
|
5
|
780
|
16
|
15
|
TOTAL
|
510
|
23
|
1640
|
44
|
31
|
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