Fast Food for BodyBuilders

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Panda Express


Panda Express Asian Chicken


Calories 340
Total Fat 13g
Saturated Fat 3.5g
Trans Fat 0.0g
Cholesterol 195mg
Sodium 630mg
Total Carbohydrates 14g
Dietary Fiber 3g
Sugars 10g
Protein 41g


Panda Express Orange Chicken


Calories 420
Total Fat 21g
Saturated Fat 4.0g
Trans Fat 0.0g
Cholesterol 95mg
Sodium 620mg
Total Carbohydrates 43g
Dietary Fiber 0g
Sugars 18g
Protein 15g


Panda Express Kids Grilled Teriyaki Chicken


Calories 180
Total Fat 8g
Saturated Fat 2.5g
Trans Fat 0.0g
Cholesterol 110mg
Sodium 320mg
Total Carbohydrates 5g
Dietary Fiber 0g
Sugars 5g

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Au Bon Pain

A pioneer in healthy fast food, Au Bon Pain serves up sandwiches, soups, salads, and hot entrées made with whole grains, veggies, and hormone-free chicken.

One impressive feature: Au Bon Pain provides on-site nutritional information via computer kiosks, so before you even order you know each option’s calories, fat, and sodium. “It’s a great way to empower customers,” praises judge Amy Jamieson-Petonic


2 Eggs on a Bagel

Calories: 430
Protein: 22g
Carbs: 58g
Total Fat: 12g
Sat Fat: 4g
Cholesterol: 375mg
Sodium: 580mg


Egg Whites and Cheddar Breakfast Sandwich

Calories: 210
Protein: 19g
Carbs: 22g
Total Fat: 7g
Sat Fat: 4.5g
Cholesterol: 20mg
Sodium: 490mg



Egg Whites, Cheddar and Avocado Breakfast Sandwich


Calories: 310
Protein: 20g
Carbs: 26g
Total Fat: 17g (healthy fats from the avocado)
Sat Fat: 6g
Cholesterol: 40mg
Sodium: 610mg


Caesar Asiago Salad

Calories: 260
Protein: 15g
Carbs: 21g
Total Fat: 13g
Sat Fat: 6g
Cholesterol: 35mg
Sodium: 470mg


Southwest Chicken Salad

Calories: 420
Protein: 31g
Carbs: 43g
Total Fat: 16g
Sat Fat: 2g
Cholesterol: 65mg
Sodium: 730mg

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Noodles and Company


Noodles and Company isn’t your typical greasy Asian food-court joint. In fact, it goes beyond Asian fare and cuts out the grease (only healthy soybean oil is used in sauteing). Here, you choose from three food types: Asian, Mediterranean, or American, then within each style, pick from four noodle bowl options. Lean proteins—hormone- and antibiotic-free chicken, beef, shrimp, and organic tofu—can be added, too.

Braised Beef

Calories 190
Protein 28g
Total Fat 10g
Cholesterol 75mg
Sodium 370mg
Total Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g


Marinated Steak

Calories 170
Protein 23g
Total Fat 8g
Saturated Fat 4g
Cholesterol 20mg
Sodium 470mg
Total Carbohydrate 1g
Dietary Fiber 0g
Sugars 0g


Pasta Fresca (Regular)

Calories 780
Protein 27g
Total Fat 22g
Saturated Fat 6g
Trans Fat 0g
Cholesterol 15mg
Sodium 770mg
Total Carbohydrate 111g
Dietary Fiber 6g
Sugars 8g


Spaghetti (Small)

Calories 340
Protein 13g
Total Fat 9g
Saturated Fat 3g
Sodium 590mg
Total Carbohydrate 51g
Dietary Fiber 5g


Chicken Breast

Calories 110
Protein 23g
Total Fat 2.5g
Saturated Fat 0.5g
Trans Fat 0g
Cholesterol 55mg
Sodium 370mg
Total Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g

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Corner Bakery Cafe

What sets Corner Bakery apart? A fantastic breakfast menu, which is rare in the quick-serve world. We love the Farmer’s Scrambler: eggs scrambled with red and green bell peppers, red onion, mushrooms, potatoes, and Cheddar cheese. (It’s only 260 calories when ordered with egg whites.) There’s also Swiss oatmeal, a chilled European breakfast cereal made with rolled oats, green apples, bananas, currants, dried cranberries, low-fat yogurt, and skim milk.

Farmer's Scrambler VG With Egg Whites

Calories: 220
Protein: 25g
Carbs: 6g
Total Fat: 10g
Sat Fat: 6g
Cholesterol: 30mg
Sodium: 580mg


Power Flatbread - Avocado & Spinach With Egg Whites

Calories: 290
Protein: 19g
Carbs: 26g
Total Fat: 12g
Sat Fat: 4.5g
Cholesterol: 15mg
Sodium: 640mg


Kids' Cheesy Scrambler w/Toast & Fresh Fruit

Calories: 380
Protein: 18g
Carbs: 39g
Total Fat: 17g
Sat Fat: 8g
Cholesterol: 325mg
Sodium: 630mg

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Atlanta Bread

Someone at Atlanta Bread must be a Seinfeld fan: There are muffin tops (half the size of regular muffins) on its breakfast menu—the low-fat pumpkin muffin top has only 200 calories, compared with 320 to 640 calories for regular-size muffins. But this chain’s got more going for it than skinny muffins. This innovative bakery also features whole-grain bread, fresh sandwiches (including paninis), and hearty, healthy soups and salads. It earned high marks for great sides, too, including its fire-roasted black bean and corn salad.


Salsa Fresca Salmon Salad

Request salad dressing on the side; not included in analysis.

Grilled wild Alaskan salmon filet on romaine and field greens, with fire roasted black bean and corn salsa and pineapple-mango vinaigrette. Analysis does not include baguette.

Calories 280
Fat 11 g
Sodium 430 mg
Carbs 23 g
Saturated Fat 1 g
Cholesterol 65 mg
Fiber 6 g
Sugar 4 g
Protein 27 g



MontAmore Berry Salad

Request dressing on the side; not included in analysis.

Organic greens, fresh seasonal berries and pistachios. Analysis does not include baguette.

Calories 200
Fat 13 g
Sodium 270 mg
Carbs 12 g
Saturated Fat 5 g
Cholesterol 30 mg
Fiber 5 g
Sugar 3 g
Protein 11 g


Buffalo Chicken Salad

Request dressing on the side; not included in analysis.

All natural grilled chicken, crispy fried onions, tomato, & carrots. Analysis does not include baguette.

Calories 280
Fat 12 g
Sodium 520 mg
Carbs 14 g
Saturated Fat 6 g
Cholesterol 5 mg
Fiber 5 g
Sugar 6 g
Protein 31 g


Half & Half Waldorf Chicken Signature Sandwich with Chopstix Chicken Salad

Request 9 grain bread for sandwich; and salad dressing on the side; dressing not included in analysis.

Chicken waldorf sandwich with all-natural chicken, tomatoes & onions on 9 grain bread, paired with a chargrilled chicken salad mixed with romaine lettuce, Mandarin oranges, toasted almonds, chopped tomatoes, chow mein noodles.

Calories 540
Fat 26 g
Sodium 630 mg
Carbs 53 g
Saturated Fat 4.5 g
Cholesterol 60 mg
Fiber 7 g
Sugar 11 g
Protein 29 g


Half & Half Roast Beef Sandwich with MontAmore Berry Salad

Request 9 grain bread for sandwich; and salad dressing on the side; dressing not included in analysis.

Roast beef sandwich on 9 grain bread with tomato, lettuce, and red onions, paired with an organic green salad, topped with fresh seasonal berries and pistachios. Analysis does not include sandwich condiments.

Calories 300
Fat 10 g
Sodium 770 mg
Carbs 34 g
Saturated Fat 4 g
Cholesterol 40 mg
Fiber 4 g
Sugar 5 g
Protein 22 g


Half & Half Chicken Salad Sandwich with MontAmore Berry Salad
Request 9 grain bread for sandwich, and salad dressing on the side; dressing not included in analysis.

Chicken salad sandwich on 9 grain bread, paired with an organic green salad, topped with fresh seasonal berries and pistachios. Analysis does not include condiments, chips or pickle spear.

Calories 420
Fat 20 g
Sodium 650 mg
Carbs 36 g
Saturated Fat 5 g
Cholesterol 60 mg
Fiber 5 g
Sugar 5 g
Protein 25 g


Egg & Cheese Breakfast Sandwich
Request a multigrain bagel.

Egg and provolone cheese on a multigrain bagel.

Calories 410
Fat 13 g
Sodium 640 mg
Carbs 55 g
Saturated Fat 5 g
Cholesterol 195 mg
Fiber 3 g
Sugar 7 g
Protein 19 g


Parfait - Strawberry Mango Raspberry


Fruit layered with low fat yogurt and topped with organic granola.

Calories 320
Fat 4 g
Sodium 160 mg
Carbs 50 g
Saturated Fat 1 g
Cholesterol 5 mg
Fiber 3 g
Sugar 29 g
Protein 8 g

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Protein Bar


Quinoa Chicken Chile Bowl


Calories 270
Total Fat 7g
Saturated Fat 1.5g
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0g
Cholesterol 40mg
Sodium 790mg
Total Carbohydrates 30g
Dietary Fiber 5g
Sugars 5g
Protein 23g




One El of an Oatmeal


Calories 300
Total Fat 4g
Saturated Fat 0.5g
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol < 5mg
Sodium 370mg
Total Carbohydrates 50g
Dietary Fiber 7g
Sugars 15g
Protein 19g


Pancake In A Bowl


Calories 320
Total Fat 4.5g
Saturated Fat 0.5g
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol < 5mg
Sodium 400mg
Total Carbohydrates 53g
Dietary Fiber 8g
Sugars 15g
Protein 20g


Super 6 Salad ( Toppings I chose were Chicken,Avocado,Broccoli,Greek Yogurt,and Balsamic Flax Vinaigrette.) You can choose your own


Calories 410
Total Fat 15g
Saturated Fat 2g
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 70mg
Sodium 570mg
Total Carbohydrates 33g
Dietary Fiber 12g
Sugars 12g
Protein 40g




Super 6 Salad (as it comes with no additional toppings)


Calories 170
Total Fat 3g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0g
Cholesterol 65mg
Sodium 310mg
Total Carbohydrates 12g
Dietary Fiber 5g
Sugars 4g
Protein 30g

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Zoe's Kitchen

Grilled Chicken

Calories 260
Protein 36g
Total Fat 10g
Saturated Fat 2.5g
Cholesterol 95mg
Sodium 430mg 18%
Total Carbohydrate 6g
Dietary Fiber 1g
Sugars 3g


Protein Power Plate

Calories 510
Protein 43g
Total Fat 30g
Saturated Fat 8g
Cholesterol 1mg
Sodium 1mg
Total Carbohydrate 17g
Dietary Fiber 6g
Sugars 9g

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The Flame Broiler


Beef Bowl

Calories 610
Protein 48g
Total Fat 5g
Saturated Fat 5g
Cholesterol 130mg
Sodium 480mg
Total Carbohydrate 70g
Dietary Fiber 0g
Sugars 0g



Chicken & Beef Plate

Calories 850
Protein 63g
Total Fat 7g
Saturated Fat 7g
Cholesterol 185mg
Sodium 820mg
Total Carbohydrate 91g
Dietary Fiber 4g



Chicken Bowl

Calories 610
Protein 43g
Total Fat 4.5g
Saturated Fat 4.5g
Trans Fat 0g
Cholesterol 135mg
Sodium 430mg
Total Carbohydrate 67g
Dietary Fiber 0g
Sugars 0g



Beef Veggie Bowl with Brown Rice

Calories 520
Protein 47g
Total Fat 5g
Saturated Fat 5g
Trans Fat 0g
Cholesterol 130mg
Sodium 470mg
Total Carbohydrate 54g
Dietary Fiber 4g

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Tender Greens


Backyard Marinated Steak W/Grilled Veggies

Calories: 460
Protein: 40g
Carbs: 17g
Total Fat: 27g
Sat Fat: 9g
Sodium: 490mg
Cholesterol: 120mg



Chinese Chicken W/Tender Greens Salad

Calories: 554
Protein: 48g
Carbs: 14g
Total Fat: 35g
Sat Fat: 5g
Sodium: 334mg
Cholesterol: 119mg


Herb Brushed Albacore W/ Baby Spinach Salad

Calories: 265
Protein: 30g
Carbs: 7g
Total Fat: 13g
Sat Fat: 4g
Sodium: 395mg
Cholesterol: 48mg


Grilled Octopus

Calories: 280
Protein: 23g
Carbs: 35g
Total Fat: 7g
Sat Fat: 1g
Sodium: 560mg
Cholesterol: 50mg

[jawad Junior Member Find all posts View Profile Close jawad]

nice post

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Thank you.Glad you like it.

[rizwanyounis Junior Member Find all posts View Profile Close rizwanyounis]

Nice post now i am going for having pizza