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Fast Food Diet

Yes, you can eat food from fast-food restaurants and lose weight. Click here to find out how you can eat at your favorite fast-food restaurants and watch the pounds melt-away. Lose weight, feel great and eat fast food - it doesn't get any better than that.

Breakfast (your choice of)

  • Carl's Jr. side of Scrambled Eggs, side of Bacon and English Muffin
  • Chick-fil-A Chick-n-Minis and a fruit cup o Subway Western Egg with Cheese on a Deli Roll with extra veggies
  • Denny's Original Grand Slam w/Eggbeaters, 1 piece of Bacon, 1 Sausage and 1 Pancake (w/regular syrup but no butter)
  • Jack in the Box Breakfast Jack sandwich and an orange juice
  • Jamba Juice Strawberry Whirl all-fruit smoothie (30-ounce size)
  • McDonald's Sausage Burrito and Apple Dippers (without the caramel dipping sauce!)

Skip Fancy Coffee!

  • Our rule of thumb: If it's frothy and fun, the cals are a ton. For example: Starbucks Grande White Chocolate Mocha, 510 calories.

Lunch (your choice of)

  • A&W 2 Chicken Strips
  • Arby's Regular Roast Beef or Hot Ham & Cheese Sandwich
  • Blimpie Six-Inch Ham and Swiss Sub on wheat bread, no mayonnaise
  • Burger King Six-Piece Chicken Tenders and a Side Garden Salad with Ken's Light Italian Dressing (use only half the packet)
  • Carl's Jr. 6-piece Chicken Stars
  • Chili's bowl of Chicken Tortilla Soup
  • Dairy Queen Grilled Chicken Salad with fat-free dressing and a package of crackers
  • Jack in the Box Cheseburger, or Chicken Fajita Pita
  • KFC Drumstick (Original or Crispy) w/Macaroni and Chese & Small Vegetable (or 1/2 Lg veggie)
  • McDonald's Crispy Chicken Caesar Salad with low-fat balsamic vinaigrette dressing (use only half the packet)
  • Olive Garden Chicken Giardino (lunch portion, no soup or salad)
  • Pizza Hut 1 1/2 slices of Personal Pan Pizza w/ Beef, extra Chicken and extra Bacon
  • Subway Veggie Delight with Double Cheese on Low-Carb Wrap w/Cup of Soup
  • Taco Bell Grilled Steak Tacos Fresco Style (two orders) with guacamole

Sandwich Smarts

  • Ask for extra veggies (packed with fiber, they'll help you feel full longer). Add calorie freebies like mustard, vinegar and pepper.

Dinner (your choice of)

  • Applebee's Teriyaki Shrimp Skewers comes w/rice & veggies (don't use the teriyaki dipping sauce)
  • Dairy Queen BBQ Pork Sandwich and a side salad with fat-free dressing
  • Denny's Chicken Strip Dinner (2 pieces) no sauce or bread
  • KFC Tender Roast Filet Meal, which comes with green beans and rice
  • McDonald's McChicken Sandwich and a side salad with low-fat balsamic vinaigrette dressing (use only half the packet)
  • Pizza Hut Fit N' Delicious Ham, Pineapple & Diced Red Tomato Pizza. Eat two and a half slices, then save the leftovers for another meal or the kids' lunches.
  • Wendy's Mandarin Chicken Salad

Pizza Tips

  • Thin-crust pies have lower calorie counts. And if you ask, some places will use reduced-fat cheese.

French Fries

  • Which of your favorite fast-food joints sells the "slimmest" small order? We're crowning Burger King fries the winner, at 230 calories.
  • Close behind: KFC Potato Wedges, 240 calories.
  • The most fattening fries: the Arby's Homestyle version, 302 calories.

Super Snacks (between breakfast-and-lunch and lunch-and-dinner

Check out these easy 100-calorie options -- all available at most gas stations:

  • 1 Jell-O Brand Smoothie Snack
  • 4 Tootsie Roll Midgees
  • 1 Nabisco 100 Calorie Pack (any variety)
  • 1 Yoplait Light Smoothie
  • 7 chocolate-covered almonds

Calorie Shockers

KFC 770 calories
Chicken Pot Pie
360 calories
Original Chicken Sandwich, no sauce
Subway 560 calories
6-Inch Meatball Marinara Sandwich
220 calories
Roast Beef Deli Sandwich
Taco Bell 860 calories
Fiesta Taco Salad
300 calories
2 Fresco-Style Crunchy Tacos
Burger King 630 calories
BK Big Fish Sandwich
290 calories
Arby's 880 calories
Market Fresh Chicken Salad Sandwich
410 calories
Grilled Chicken Breast Fillet Sandwich

HOT - Fast-Food Diet Resources:


1. The Fast Food Diet: Lose Weight and Feel Great
2. Fast Food Diet: Quick And Healthy
3. Smart Fast Food Meals

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David M Masters
David M. Masters


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