restaurant & shopping list

Weightloss Program Restaurant & Shopping List

Restaurants List

Fast Food

Long John Silvers: Baked fish w/salad, shrimp or toss salad.
Subway: Small garden salad or small turkey salad. (No Pickles)
Arby's: Roast chicken sandwich, roast beef. (Without Bun)
Captain D's: Baked fish, green beans, small salad.
Wendy's: Grilled chicken salad. ( No Bread )
McDonalds: Chuncky chicken, garden or chef salad. (No Ham)
Hardees: Grilled chicken breast sandwich, tossed salad. (No Mayo or Bun)
Burger King: Chicken or garden salad.

Steak House

Outback Steak House: Filet steak or broiled fish with house salad ( No Croutons ) & veg. of the day.

Ryan's Steak House:

  • Red Snapper, small salad, fruit.
  • Sirloin ( 4 oz. only ).
Chinese Restaurants

Chicken and Chinese vegetables stir-fry. ( No MSG, Corn Starch, or Salt )

Mexican Restaurants

Chicken or steak fajitas. (Limit to 1 Flour Tortilla, No Chips or Salsa)

Seafood Restaurants

Broiled seafood ( No Butter ), Salad

Cafeterias

Shoney's: Order from the light side of the menu according to the program.
Denny's: Order from the light side of the menu according to the program.
Other: Same as above - Choose baked or broiled meat, steamed vegetables, salad.

Other Restaurants

Olive Garden:

  • Olive Garden salad with dressing on the side. (No Croutons).
  • Venetian Grilled Chicken, vegatable of the day.
  • Baked fish, vegetable of the day.

Ruby Tuesday's: Blackened chicken salad or salad and steamed vegetables.
Applebees: Blackened chicken salad or salad and steamed vegetables.
Bennigan's Grilled chicken salad, or garden salad.

Chili's

  • Grilled Caribbean chicken salad
  • Chicken/shrimp ceasar salad.

Shopping List

Dairy / Eggs
  • Cottage Cheese 1%
  • Low Fat Cheeses:
    • American
    • Swiss
    • Mozzarella
    • Colby
  • Eggs
  • Egg Beaters
Poultry
  • Chicken - White meat only - skinless
  • Turkey - White meat only - skinless
Fish & Seafood
  • Cod
  • Flounder
  • Halibut
  • Haddock
  • Sole
  • Orange Roughy
  • Tuna - White water packed
  • Shell fish - ( clams, crab, lobster, mussels, oysters, scallops, shrimp )
  • NO Salmon
Beef & Veal
  • Veal arm roast - sirloin
  • Beef roast - lean
  • Steak - filet, sirloin, tip round, top round
  • Ground - Extra lean
  • Liver
Lamb
  • Stew meat or sirloin
Game
  • Rabbit
  • Elk
  • Venison
  • Pheasant
  • Quail
Bread
  • Lite bread - 40 calories
  • Melba toast - plain
  • Rice cake - plain
  • Ry Krisp
  • Rice
  • Bran ( corn, oat, rice, wheat )
Vegetables - Fresh or Frozen ( NO CANNED )
  • Alfalfa sprouts
  • Broccoli
  • Cabbage
  • Celery
  • Eggplant
  • Kohlrabi
  • Lettuce
  • Okra
  • Radish
  • Spinach
  • Squash
  • String Beans
  • Asparagus
  • Brussel Sprouts
  • Cauliflower
  • Cucumber
  • Greens
  • Leeks
  • Mushrooms
  • Peppers
  • Scallions
  • Summer squash
  • Snow peas
  • Bamboo Shoots
  • Watercress
  • Tomato - raw only
Fruits - Fresh or Frozen - Unsweetened Only
  • Apples
  • Blueberries
  • Grapefruit
  • Orange
  • Pineapple
  • Strawberries
  • Watermelon
  • Blackberries
  • Cantaloupe
  • Honeydew
  • Peach
  • Raspberries
  • Tangerine
Spices
  • Mortin's Lite Salt
  • Lemon juice
  • Mrs.Dash
  • Garlic Powder
  • Onion Powder
  • Lemon Powder
  • Lemon Pepper
  • Sea salt
  • French's Mustard - plain
  • All Extracts
Oils
  • Flax Seed - oil or capsule ( Not for cooking )
  • Safflower oil - use for cooking
  • Canola oil
  • I Can't believe It's Not Butter - spray only
  • Butter Buds
  • Molly McButter

Our Locations

Columbia Center
108 East Green Meadows, Suite 2
Columbia, Missouri 65203
573-441-9400
Fax 573-441-9200
Toll Free 877-441-5673

Kansas City Center
7301 Mission Road
Suite 143
Prairie Village, Kansas 66208
Phone:913-722-3800

lose@meta-health.com

108 East Green Meadows, Suite 2 | Columbia, Missouri 65203 | 573-441-9400 | Fax 573-441-9200 | Toll Free 877-441-5673

© Copyright 2007. All rights reserved by Meta-Health Weightloss Management inc.