Meal Plan Comparisons – Dinner – Dining Out
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| Dinner – Very Very Teriyaki | ||
 Instead of this… |
Calories | Fat (g) |
| Beef teriyaki, 6 oz. | 302 | 13 |
| Soba noodles, 1 cup | 113 | 0 |
| Vegetable tempura, 1 cup | 102 | 6 |
| Tossed salad, 1 cup | 10 | 0 |
| Miso dressing, 2 tbsp. | 59 | 1 |
| Ginger ice cream, 1 medium scoop | 133 | 7 |
| Total | 719 | 27 |
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 Try this… |
Calories | Fat (g) |
| Chicken teriyaki, white meat, 6 oz. | 236 | 5 |
| Soba noodles, 1 cup | 113 | 0 |
| Cabbage, pickled, 1/2 cup | 16 | 0 |
| Tossed salad, 1 cup | 10 | 0 |
| Miso dressing, 2 tbsp. | 59 | 1 |
| Fresh fruit, 1 serving | 101 | 1 |
| Total | 535 | 7 |
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 Total savings: 184 calories and 20 grams of fat |
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| Dinner – Fiesta Mexicana | ||
Instead of this… |
Calories | Fat (g) |
| Beef Chimichanga | 425 | 20 |
| Tortilla chips, regular, 12 chips | 260 | 12 |
| Guacamole dip, 3 tbsp. | 135 | 13.5 |
| Total | 820 | 45.5 |
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Try this… |
Calories | Fat (g) |
| Chicken Fajita | 363 | 12 |
| Tortilla chips, baked, 12 chips | 102 | 1 |
| Salsa dip, 1/4 cup | 15 | 0 |
| Total | 480 | 13 |
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Total savings: 340 calories and 32.5 grams of fat |
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| Dinner – Catch of the Day | ||
Instead of this… |
Calories | Fat (g) |
| Fish cakes, fried, 2 cakes | 296 | 15 |
| Crispy potato wedges, 4 oz. | 227 | 9 |
| Ketchup, 4 tbsp. | 64 | 0 |
| Mixed vegetables, steamed, 1 cup | 107 | 0 |
| Side salad, 1 cup | 10 | 0 |
| Ranch dressing, regular, 2 tbsp. | 170 | 18 |
| Total | 874 | 42 |
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Try this… |
Calories | Fat (g) |
| Sea bass, grilled, 4 oz. | 141 | 3 |
| Baked potato, 1 medium | 133 | 0 |
| Ketchup, 4 tbsp. | 64 | 0 |
| Mixed vegetables, steamed, 1 cup | 107 | 0 |
| Side salad, 1 cup | 10 | 0 |
| Ranch dressing, low fat, 2 tbsp. | 50 | 3 |
| Total | 505 | 6 |
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Total savings: 369 calories and 36 grams of fat |
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| Dinner – Any Way You Carve It | ||
Instead of this… |
Calories | Fat (g) |
| Beef, roast prime rib, 6 oz. | 696 | 59 |
| Baked potato, 1 medium | 133 | 0 |
| Sour cream, 2 tbsp. | 62 | 6 |
| Bacon bits, 1 tbsp. | 24 | 1 |
| Mixed vegetables, 1 cup | 107 | 0 |
| Caesar salad with dressing | 386 | 31 |
| Bread, sourdough, 1 slice | 69 | 1 |
| Butter, 1 pat | 36 | 4 |
| Apple pie, 1/8th of 9-inch pie | 411 | 19 |
| Ice cream, 1 medium scoop | 159 | 11 |
| Total | 2083 | 132 |
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Try this… |
Calories | Fat (g) |
| London broil, 6 oz. | 352 | 17 |
| Baked potato, 1 medium | 133 | 0 |
| Mesquite BBQ sauce, 4 tbsp. | 79 | 0 |
| Mixed vegetables, 1 cup | 107 | 0 |
| Garden salad w/low-cal Italian dressing | 65 | 4 |
| Bread, sourdough, 1 slice | 69 | 1 |
| Fruit sorbet, 1/2 cup | 82 | 0 |
| Total | 887 | 22 |
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Total savings: 1196 calories and 110 grams of fat |
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