Instead of This, Choose That

George Mason Patriots
Athletes Dining Guide
Instead of That, Choose This
In Instead of This, Choose That, you will find healthy dining options for
all of the neighboring restaurants to the George Mason campus. Remember,
this book is just a guide to healthier choices. We recognize that fresh is best
but if you are caught in a situation with lack of time, here are a few of the
better options to consider at the following restaurants….
Applebee’s
Bernie’s Deli
Best Deli
Brion’s Grill
Bruegger’s
Burger King
California Pizza Kitchen
Chick-fil-A
Chipotle’s
Cracker Barrel
Domino’s
Einstein Bros Bagels
IHOP
Jersey Mike’s
Kentucky Fried Chicken
McDonald’s
Noodle’s & Company
Olive Garden
Outback Steakhouse
Panera Bread
Papa John’s
Pizza Hut
Potbelly Sandwich Shop
Qdoba
Quizno’s
Ruby Tuesdays
Starbuck’s
Subway
Taco Bell
TGI Friday’s
Vocelli’s
Waffle House
Wendy’s
Zoës Kitchen
Burger King
Instead of This…
Triple Whopper with Cheese, Large Fry and Large Coca-Cola
Calories
Fat (g)
Carbs (g)
Protein (g)
1894
102(49%)
171 (36%)
73(15%)
Choose This…
Flame Broiled Hamburger with a Value Menu Garden Salad, Fat Free Milk
Calories
Fat (g)
Carbs (g)
Protein (g)
300
11 (25%)
44 (59%)
25 (33%)
Burger King
Instead of This…
Tendercrisp Chicken Sandwich and Medium Onion Rings
Calories
Fat (g)
Carbs (g)
Protein (g)
1200
67 (50%)
115 (38%)
38 (12%)
Choose This…
Tendergrill Chicken Sandwich on Ciabatta and a Garden Salad with Light Italian Dressing and Water
Calories
Fat (g)
Carbs (g)
Protein (g)
630
19 (27%)
56 (36%)
73 (46%)
Burger King
Instead of This…
Calories
1310
BK Ultimate Breakfast Platter
Fat (g)
Carbs (g)
Protein (g)
72 (50%)
134 (40%)
32 (10%)
Choose This…
BK Breakfast Egg and Cheese Croissan’wich, Fruit Topped Maple Flavor Quaker Oatmeal, Fat Free Milk
Calories
Fat (g)
Carbs (g)
Protein (g)
690
20(26%)
96 (56%)
26 (15%)
Chick-fil-A
Instead of This…
Chick-fil-A Spicy Deluxe and Medium Waffle Fries
Calories
Fat (g)
Carbs (g)
Protein (g)
930
46 (45%)
89 (38%)
40 (17%)
Choose This…
Chick-fil-A Chargrilled Chicken Sandwich with a Fruit Cup and Small Waffle Fries
Calories
Fat (g)
Carbs (g)
Protein (g)
610
18 (26%)
81 (53%)
32 (21%)
Chick-fil-A
Instead of This…
Sausage Biscuit
Carbs (g)
Calories
Fat (g)
590
39 (60%)
43 (30%)
Protein (g)
16 (10%)
Choose This…
Chicken Breakfast Burrito and a Fruit & Yogurt Parfait
Calories
Fat (g)
Carbs (g)
Protein (g)
680
23 (30%)
87 (51%)
30 (19%)
Subway
Instead of This…
12” The Feast with a Chocolate Chip Cookie
Calories
Fat (g)
Carbs (g)
Protein (g)
1350
62 (41%)
118 (35%)
86 (24%)
Choose This…
6” Roast Beef on 9-Grain Wheat, Cheddar, Lettuce, Tomato, Onion with Harvest Cheddar Sunchips and a
Bottle of Water
Calories
Fat (g)
Carbs (g)
Protein (g)
585
18 (25%)
75 (52%)
34 (23%)
Subway
Instead of This…
6” Chicken Bacon Ranch with American Cheese and Cheddar Broccoli Soup
Calories
Fat (g)
Carbs (g)
Protein (g)
790
42 (48%)
63 (31%)
42 (21%)
Choose This…
12” Turkey Breast and Ham, Lettuce, Tomato, Onion, Peppers, Mustard, Baked Lays
Calories
Fat (g)
Carbs (g)
Protein (g)
710
10 (12%)
118 (67%)
40 (21)
Subway
Instead of This…
6” Spicy Italian on Italian Herb & Cheese, Fritos Corn Chips
Calories
Fat (g)
Carbs (g)
Protein (g)
680
38 (50%)
62 (36%)
24 (14%)
Choose This…
6” Sweet Onion Chicken Teriyaki on 9-Grain Honey Oat, Sweet Onion Sauce, Onion, Lettuce, Tomato,
Baked Sour Cream and Onion Lays
Calories
Fat (g)
Carbs (g)
Protein (g)
560
7 (11%)
93 (67%)
29 (22%)
Bonus…Instead of “Full Flavor” Sauces such as Chipotle Southwest or Ranch, Choose Sweet Onion
Sauce, Regular or Honey Mustard!
Papa John’s
Instead of This…
2 slices of the Large Spicy Italian Pizza
Calories
Fat (g)
Carbs (g)
Protein (g)
760
36 (44%)
76 (40%)
28 (16%)
Choose This…
2 slices of the Large Thin Crust Garden Fresh Pizza
Calories
Fat (g)
Carbs (g)
Protein (g)
560
22 (28%)
78 (56%)
22 (16%)
Bonus…Instead of the Special Garlic Sauce, Choose Pizza Sauce for Dipping!
Noodles & Company
Calories
950
Instead of This…
Regular Indonesian Peanut Sauté
Fat (g)
Carbs (g)
Protein (g)
23 (22%)
165 (69%)
22(10%)
Choose This…
Japanese Pan Noodles with Shrimp and Tossed Green Salad with Balsamic Vinaigrette
Calories
Fat (g)
Carbs (g)
Protein (g)
445
10(20%)
73 (66%)
19 (14%)
Einstein Bros Bagels
Instead of This…
Spinach and Bacon Breakfast Panini
Calories
Fat (g)
Carbs (g)
Protein (g)
791
47 (54%)
59 (29%)
33 (17%)
Choose This…
Turkey Sausage, Egg and Cheese on Whole Grain Bagel, Fruit Cup
Calories
Fat (g)
Carbs (g)
Protein (g)
640
20 (28%)
75 (47%)
38 (24%)
Einstein Bros Bagels
Calories
740
Instead of This…
Club Mex on Challah
Fat (g)
Carbs (g)
48 (59%)
44 (22%)
Protein (g)
36 (19%)
Choose This…
Turkey Tornado Wrap, Yogurt Parfait
Calories
Fat (g)
Carbs (g)
Protein (g)
455.5
7.5 (14%)
75 (66%)
22 (19%)
IHOP
Instead of This…
Calories
1180
The Breakfast Sampler
Fat (g)
Carbs (g)
Protein (g)
74 (57%)
82 (28%)
49 (15%)
Choose This…
Simple and Fit Oatmeal and Two Eggs with Fresh Fruit
Calories
Fat (g)
Carbs (g)
Protein (g)
720
12.5 (16%)
127 (71%)
32 (18%)
IHOP
Instead of This…
Big Steak Omelet with Original Pancakes
Calories
Fat (g)
Carbs (g)
Protein (g)
1710
100 (53%)
123 (28%)
82 (19%)
Choose This…
Simple and Fit Veggie Omelet with Fresh Fruit
Calories
Fat (g)
Carbs (g)
Protein (g)
320
10 (28%)
40 (50%)
21 (26%)
McDonald’s
Instead ofThis…
Calories
1250
The Angus Deluxe with Large Fries
Fat (g)
Carbs (g)
Protein (g)
64 (47%)
124 (39%)
46 (14%)
Choose This…
Calories
370
Hamburger, Side Salad, and 1% Milk
Fat (g)
Carbs (g)
Protein (g)
11.5 (28%)
44 (48%)
21 (23%)
McDonald’s
Instead of This…
Calories
1090
Big Breakfast with Hotcakes
Fat (g)
Carbs (g)
56 (47%)
111 (40%)
Protein (g)
36 (13%)
Choose This…
Egg McMuffin and a Fruit & Yogurt Parfait
Calories
Fat (g)
Carbs (g)
Protein (g)
460
14 (27%)
61 (53%)
22 (20%)
McDonald’s
Instead of This…
Calories
660
5 Piece Chicken Selects
Fat (g)
Carbs (g)
40 (56%)
39 (21%)
Protein (g)
38 (23%)
Choose This…
Premium Chicken Classic Sandwich, No Mayo and 1% Milk
Calories
Fat (g)
Carbs (g)
Protein (g)
470
9.5 (18%)
62 (53%)
40 (34%)
Starbucks
Instead of This…
Calories
350
Marble Pound Cake
Fat (g)
Carbs (g)
13 (33%)
54 (62%)
Protein (g)
6 (7%)
Choose This…
Calories
350
Reduced-Fat Very Berry Coffee Cake
Fat (g)
Carbs (g)
Protein (g)
10 (26%)
59 (67%)
7 (8%)
Starbucks
Instead of This…
Grande Hot Chocolate with Whole Milk & Whipped Cream
Calories
Fat (g)
Carbs (g)
Protein (g)
432
20 (42%)
49 (45%)
14 (12%)
Choose This…
Calories
190
Tall Caramel 2% Latte
Fat (g)
Carbs (g)
5 (23%)
27 (57%)
Protein (g)
9 (20%)
Bonus… Order any beverage at Starbuck’s “Skinny” to cut back on fat!
Starbucks
Instead of This…
Calories
490
Zucchini Walnut Muffin
Fat (g)
Carbs (g)
28 (51%)
52 (42%)
Protein (g)
7 (5%)
Choose This…
Everything with Cheese Bagel
Calories
Fat (g)
Carbs (g)
Protein (g)
280
2 (6%)
56 (80%)
10 (14%)
Olive Garden
Instead of This…
The Tour of Italy, One Breadstick, Salad with Dressing
Calories
Fat (g)
Carbs (g)
Protein (g)
1950
102 (47%)
147 (30%)
112 (23%)
Choose This…
Cheese Ravioli with Marinara, Bowl of Salad, Dressing on the Side
Calories
Fat (g)
Carbs (g)
Protein (g)
780
25.5 (29%)
106 (55%)
125 (16%)
Olive Garden, Gluten Free
Calories
590
Calories
510
Calories
830
Steak Toscano
Fat (g)
Carbs (g)
35 (53%)
Protein (g)
62 (42%)
Herb Grilled Salmon
Fat (g)
Carbs (g)
26 (46%)
29.5 (5%)
Protein (g)
5 (4%)
64 (50%)
Mixed Grill
Fat (g)
Carbs (g)
Protein (g)
28 (30%)
72 (35%)
72 (35%)
Applebee’s
Instead of This…
Calories
1550
Crispy Orange Chicken
Fat (g)
Carbs (g)
58 (34%)
204 (50%)
Protein (g)
64 (16%)
Choose This…
Calories
470
Dijon Chicken and Portobellos
Fat (g)
Carbs (g)
Protein (g)
15 (27%)
30 (26%)
54 (47%)
Applebee’s
Instead of This…
Calories
1910
New England Fish & Chips
Fat (g)
Carbs (g)
137 (65%)
121 (25%)
Protein (g)
50 (10%)
Choose This…
Calories
513
Teriyaki Shrimp Pasta
Fat (g)
Carbs (g)
9 (17%)
77 (66%)
Protein (g)
31 (26%)
Hardees
Instead of This…
Calories
1290
2/3 LB Monster Thickburger
Fat (g)
Carbs (g)
92 (64%)
47 (14%)
Protein (g)
70 (21%)
Choose This…
Calories
460
Turkey Burger with water
Fat (g)
Carbs (g)
Protein (g)
17 (33%)
47 (41%)
*To decrease fat content consider ordering no mayo.
31 (27%)
Hardee’s
Instead of This…
The Charbroiled Chicken Club Sandwich
Calories
Fat (g)
Carbs (g)
Protein (g)
630
32 (46%)
54 (34%)
32 (20%)
Choose This…
The Charbroiled BBQ Chicken Sandwich
Calories
Fat (g)
Carbs (g)
Protein (g)
400
6 (13%)
62 (61%)
27 (26%)
Denny’s
Instead of This…
Grand Slamwich without Hash browns
Calories
Fat (g)
Carbs (g)
Protein (g)
1310
89 (62%)
71 (22%)
51 (16%)
Choose This…
2 Hearty Wheat Pancakes with 3 tbsp syrup, 2 Slices Bacon, Fruit Bowl
Calories
Fat (g)
Carbs (g)
Protein (g)
600
6.5 (9%)
120 (80%)
16 (11%)
Bonus… Denny’s Perfect 10 Breakfast – Oatmeal with 8 oz milk, low fat yogurt and a banana: 560
calories,9.5 g fat,98g carbs,19g protein
Outback Steakhouse
Instead of This…
Alice Springs Chicken and Aussie Fries
Calories
Fat (g)
Carbs (g)
Protein (g)
1681
111 (60%)
63.5 (15%)
106 (25%)
Choose This…
Grilled Chicken on the Barbie and Seasonal Vegetables
Calories
Fat (g)
Carbs (g)
Protein (g)
632.7
27 (39%)
21.7 (15%)
*Cut your portion in half to eliminate half the fat calories
72.1 (46%)
Outback Steakhouse
Instead of This…
Bacon Cheeseburger and Aussie Fries
Calories
Fat (g)
Carbs (g)
Protein (g)
1625
114 (63%)
87 (21%)
62.5 (15%)
Choose This…
6oz Outback Special, No Butter with Green Beans, House Salad, Tangy Tomato Dressing, ¼ Aussie Bread
Calories
Fat (g)
Carbs (g)
Protein (g)
627
23 (33%)
54 (34%)
*Cut your portion in half to eliminate half the fat calories
55 (35%)
Quizno’s
Instead of This…
Calories
860
Regular Chicken Carbonara
Fat (g)
Carbs (g)
Protein (g)
44 (48%)
63 (31%)
41 (21%)
Choose This…
Regular Honey Bourbon Chicken
Calories
Fat (g)
Carbs (g)
Protein (g)
520
8 (16%)
76 (61%)
29 (23%)
Chili’s
Instead of This…
Calories
2140
Southern Smokehouse Burger and Fries
Fat (g)
Carbs (g)
Protein (g)
128 (54%)
148 (28%)
95 (18%)
Choose This…
Guiltless Grilled Chicken Sandwich with Vegetables
Calories
Fat (g)
Carbs (g)
Protein (g)
610
12 (18%)
78 (53%)
44 (29%)
Chili’s
Instead of This…
Fried Shrimp and Home-style Fries & Coleslaw
Calories
Fat (g)
Carbs (g)
Protein (g)
1150
68 (53%)
102 (36%)
33 (11%)
Choose This…
Guiltless Grilled Salmon with Garlic and Herbs, Seasonal Veggies and Wild Rice
Calories
Fat (g)
Carbs (g)
Protein (g)
520
16 (38%)
47 (30%)
49 (32%)
California Pizza Kitchen
Instead of This…
Calories
738
½ Meat Cravers Pizza (One size only)
Fat (g)
Carbs (g)
Protein (g)
37.74 (46%)
63 (34%)
36.5 (20%)
Choose This…
½ The Original BBQ Chicken Pizza
Calories
Fat (g)
Carbs (g)
Protein (g)
530
17 (29%)
68 (51%)
27 (20%)
California Pizza Kitchen
Instead of This…
Pesto Cream Penne with Chicken and Shrimp
Calories
Fat (g)
Carbs (g)
Protein (g)
1562
104 (60%)
91 (23%)
67 (17%)
Choose This…
Kung PAO Spaghetti with Chicken and Shrimp
Calories
Fat (g)
Carbs (g)
Protein (g)
1070
39(33%)
116 (43%)
68 (25%)
California Pizza Kitchen
Instead of This…
Full CPK Cobb Salad with Ranch Dressing
Calories
Fat (g)
Carbs (g)
Protein (g)
1015
80 (71%)
22 (9%)
51 (20%)
Choose This…
Full Chinese Chicken Salad with Fat-Free Vinaigrette
Calories
Fat (g)
Carbs (g)
Protein (g)
707
23 (29%)
95 (54%)
30 (17%)
Bonus… You can order any pizza with a thin crust and substitute multigrain for any pasta on the
menu!
Chipotle Mexican Grill
Instead of This…
Chicken Burrito with Rice, Sour Cream, Black Beans, Cheese, Corn Salsa, Lettuce
Calories
Fat (g)
Carbs (g)
Protein (g)
1185
53 (40%)
116 (39%)
63 (21%)
Choose This…
Chicken Burrito with Rice, Black Beans, Corn Salsa, Lettuce
Calories
Fat (g)
Carbs (g)
Protein (g)
630
14.5 (21%)
107 (70%)
20 (13%)
*If you want to add something try guacamole. Guacamole is a “healthy” fat because it is made up of
monounsaturated and polyunsaturated fat. Cheese and Sour Cream contain saturated fat which is an
unhealthy fat.
Panera Bread
Instead of This…
Vegetarian Creamy Tomato Soup in a Bread Bowl
Calories
Fat (g)
Carbs (g)
Protein (g)
970
25 (24%)
157 (65%)
25 (11%)
Choose This…
Cup of Low-Fat Garden Vegetable, Half Thai Chicken Salad with a Whole Wheat Baguette
Calories
Fat (g)
Carbs (g)
Protein (g)
540
12 (20%)
83 (61%)
30 (22%)
Panera Bread
Instead of This…
Bacon Turkey Bravo with Baked Lay’s Potato Chips
Calories
Fat (g)
Carbs (g)
Protein (g)
860
31 (32%)
114 (53%)
55 (26%)
Choose This…
Smoked Turkey on Sourdough with an Apple
Calories
Fat (g)
Carbs (g)
Protein (g)
520
3 (5%)
90 (69%)
34 (26%)
Pizza Hut
Instead of This…
2 Slices of the Medium Meat Lovers Pan Pizza
Calories
Fat (g)
Carbs (g)
Protein (g)
660
36 (50%)
54 (33%)
28 (17%)
Choose This…
2 Slices Medium Thin’n Crispy Veggie Lovers Pizza
Calories
Fat (g)
Carbs (g)
Protein (g)
360
12 (31%)
46 (51%)
16 (18%)
Pizza Hut
Instead of This…
2 slices Medium Hand Tossed Spicy Sicilian
Calories
Fat (g)
Carbs (g)
Protein (g)
500
22 (40%)
44 (35%)
18 (15%)
Choose This…
2 Slices Medium Fit’n Delicious Chicken, Mushroom and Jalapeno Pizza
Calories
Fat (g)
Carbs (g)
Protein (g)
360
9 (23%)
46 (51%)
22 (24%)
Bruegger’s Bagels
Instead of This…
Classic Wrap with Egg, Cheese and Sausage
Calories
Fat (g)
Carbs (g)
Protein (g)
653
41 (57%)
37 (23%)
34 (19%)
Choose This…
Skinny Egg White and Sun Dried Tomato Sandwich
Calories
Fat (g)
Carbs (g)
Protein (g)
390
13 (30%)
47 (48%)
19 (19%)
Wendy’s
Instead of This…
Baconator Double, Large Fries, Coca-Cola
Calories
Fat (g)
Carbs (g)
Protein (g)
1743
83 (43%)
187 (43%)
62 (14%)
Choose This…
Jr. Cheeseburger with added Lettuce, Tomato, Onion, Mandarin Oranges, Bottle of Water
Calories
Fat (g)
Carbs (g) Protein (g)
350
11 (28%) 47 (54%)
15 (17%)
Wendy’s
Instead of This…
Asiago Ranch Chicken Club, Side Caesar Salad and a Medium Coke
Calories
Fat (g)
Carbs (g)
Protein (g)
1120
51 (40%)
130 (46%)
40 (14%)
Choose This…
Ultimate Chicken Grill, Mandarin Oranges, Bottle of Water
Calories
Fat (g)
450
7 (13%)
Carbs (g)
63 (56%)
Protein (g)
35 (31%)
TGI Friday’s
Instead of This…
Calories
1026
Cajun Shrimp and Chicken Pasta
Fat (g)
Carbs (g)
Protein (g)
40.8 (36%)
107.9 (42%)
55.9 (22%)
Choose This…
Jack Daniels Grilled Chicken with Roasted Vegetable Medley
Calories
Fat (g)
Carbs (g)
Protein (g)
720
14 (18%)
91 (51%)
64 (35%)
TGI Friday’s
Instead of This…
Calories
1400
Southwest Burger
Fat (g)
Carbs (g)
100 (64%)
84g (24%)
Protein (g)
44g (13%)
Choose This…
Calories
437
Dragon fire Chicken
Fat (g)
Carbs (g)
8 (16%)
44 (40%)
Protein (g)
48 (44%)
Potbelly Sandwich Shop
Instead of This…
Calories
660
Regular Italian
Fat (g)
Carbs (g)
35 (48%)
55 (33%)
Protein (g)
32 (19%)
Choose This…
Original Turkey Breast on Multigrain with Provolone
Calories
Fat (g)
Carbs (g)
Protein (g)
469
10 (20%)
57 (50%)
34 (30%)
Bonus… the most caloric item on the sandwich menu is Big Jack’s PB&J. It has a whopping 60 grams of
fat!
Ruby Tuesday
Instead of This…
Calories
912
Ribeye
Fat (g)
Carbs (g)
71 (70%)
7 (3%)
Protein (g)
61 (27%)
Choose This…
Barbecue Grilled Chicken with Fresh Broccoli and Plain Baked Potato
Calories
Fat (g)
Carbs (g)
Protein (g)
702
13 (16%)
25 (26%)
51 (52%)
Bonus… Ruby Tuesday’s has a great salad bar. Fill up with a plate of fresh vegetables and fruit before
your meal!
Taco Bell
Instead of This…
2 Nacho Cheese and Beef Chalupa, Side of Nacho Chips with Cheese
Calories
Fat (g)
Carbs (g)
Protein (g)
1050
63 (54%)
94 (36%)
27 (10%)
Choose This…
2 Chicken Soft Tacos, Side of Mexican Rice
Calories
Fat (g)
Carbs (g)
Protein (g)
470
15 (28%)
55 (47%)
29 (25%)
Bonus… Order anything at Taco Bell “Fresco” Style to Trade Cheese and sour cream for fresh Pico de
Gallo
Jersey Mike’s Subs
Calories
920
Instead of This…
White Regular Chipotle Chicken
Fat (g)
Carbs (g)
Protein (g)
56 (54%)
68 (29%)
41 (17%)
Choose This…
Wheat Regular Turkey Breast & Provolone
Calories
Fat (g)
Carbs (g)
Protein (g)
540
16 (24%)
64 (47%)
41 (29%)
Boston Market
Instead of This…
Three Piece Dark Meat Rotisserie Chicken, Creamed Spinach, Sweet Potato Mash, Cornbread
Calories
Fat (g)
Carbs (g)
Protein (g)
1170
62 (48%)
82 (28%)
74 (24%)
Choose This…
Quarter White Rotisserie Chicken without Skin, Cinnamon Apples and Fresh Steamed Vegetables,
Cornbread
Calories
Fat (g)
Carbs (g)
Protein (g)
710
15 (19%)
90 (51%)
55 (31%)
Bernie’s Deli
Instead of This…
Super BLT and Mom’s Potato Salad
Choose This…
Veggie Special and Fresh Fruit Salad
Bernie’s Deli does not have nutrition information available, but everything in the restaurant is from
scratch and without any added preservatives. Opt for lean meats such as turkey, chicken and roast beef
and multigrain or wheat bread.
Bonus… Avoid anything “New York Style,” which means an extra ½ pound of meat!
Best Deli
Instead of This…
Milano Sub: Ham, Genoa Salami, Pepperoni, Mozzarella, Provolone, Parmesan & Italian Dressing
Choose This…
The Patriot on Rye: Roast Beef, Turkey Breast, American Cheese, Mustard
*Best Deli does not provide nutritional information on their subs however they do offer some healthier
menu items such as vegetarian sandwiches and lower fat chicken salad. Stick to lean meats such as
turkey, chicken and roast beef and avoid extra cheese and full-fat sauces or dressings.
Cracker Barrel
Instead of This…
Country Fried Steak with Mashed Potatoes, Carrots and Green Beans, Bottled Root Beer
Choose This…
Grilled Sirloin Steak, Country Green Beans, Sweet Whole Baby Carrots, Apple Sauce, Iced Tea
Cracker Barrel
Instead of This…
Sunrise Sampler with Two Eggs, Grits, Sawmill Gravy, Buttermilk Biscuits, Apple Butter, Fried Apples,
Hash brown Casserole, Sausage, Ham and Bacon
Choose This…
Oatmeal Breakfast with Sliced Bananas, Milk and Brown Sugar, Apple Bran Muffin
*Cracker Barrel does not offer nutritional information about their menu. However, they offer some
grilled items that are healthier than fried. Also, they offer low-fat milk and dressing options, and sugar,
butter and egg substitutes to complement your meal. If a menu item comes with a sauce, ask for it on
the side to control for some calories.
Vocelli
Instead of This…
2 Slices Medium Meat Magnifico Pizza
Calories
Fat (g)
Carbs (g)
Protein (g)
560
24 (39%)
56 (40%)
28 (20%)
Choose This…
Calories
360
2 Slices 10” Cheese Pizza
Fat (g)
Carbs (g)
Protein (g)
10 (25%)
48 (56%)
16 (19%)
Qdoba
Instead of This…
Ancho Chile BBQ Burrito with Ground Beef, Black Bean, Lettuce, Sour Cream, Cheese, Guacamole, Fiery
Habanero
Calories
Fat (g)
Carbs (g)
Protein (g)
1055
49.5 (43%)
102 (39%)
47 (18%)
Choose This…
Naked Grilled Veggie Burrito with Black Beans, Lettuce, Sour Cream, Grilled Vegetables, Salsa Roja
Calories
Fat (g)
Carbs (g)
Protein (g)
345
9g(23%)
48g (56%)
18g (21%)
Zoës Kitchen
Instead of This…
Calories
690
Char Chicken Dinner
Fat (g)
Carbs (g)
39 (51%)
41 (24%)
Protein (g)
47 (27%)
Choose This…
Lean Turkey Pita and Baked Potato Chips
Calories
Fat (g)
Carbs (g)
Protein (g)
450
10 (20%)
52 (46%)
30 (27%)
Zoës Kitchen
Instead of This…
Calories
980
Steak Roll Up
Fat (g)
Carbs (g)
63 (58%)
59 (24%)
Protein (g)
48 (20%)
Choose This…
Spinach Roll Up with Seasonal Fruit
Calories
Fat (g)
Carbs (g)
500
14 (25%)
77 (62%)
OR
Protein (g)
17 (14%)
Chicken Roll Up with Seasonal Fruit
Calories
Fat (g)
Carbs (g)
Protein (g)
740
25 (30%)
77 (42%)
49 (26%)
Authors:
Abigail Marck, Virginia Tech Dietetic Intern (2012)
Jessica Davis, George Mason University Graduate Student (MS, 2011), Exercise Fitness & Health
Promotion
Theresa Logan, MS, RD, CSSD, Registered and Licensed Sports Dietitian, George Mason University,
Center for Sports Performance, © 5.2011