SubwayAny of the 7 Salads Under 6 Grams of Fat, with oil and vinegar dressing or the fat-free Italian dressing. OK meats: ham, turkey, chicken breast, tuna salad, Subway seafood and crab salad. OK other ingredients: vinegar, olive oil blend, lettuce, tomato, onions, cucumbers, jalapeno peppers, banana peppers, green peppers, mustard, mayonnaise.
Subway Wraps: The high fiber wrap tortilla is OK for the South Beach Diet, but select your own filling ingredients from the list above as many of their advertised wrap combos are not South Beach Diet friendly.
Wendy'sCaesar Side Salad - with the caesar dressing, without the croutons.
Grilled Chicken Fillet - ask for it alone, without the bun or condiments, eat it with the Caesar Side Salad.
Phase 2 or 3:
Chili - while it has carbohydrate, it is low in fat, high in protein and fiber.
Grilled Chicken Caesar Salad
Grilled Chicken Cobb Salad
Burger KingSide Garden Salad: 40 calories, 3 grams carbohydrate, 2 grams fiber, 2 fat, 3 grams protein.
The salad dressings lowest in carbohydrates are the Ranch (2 grams), Citrus Caesar and Avocado Ranch (4 grams each). But each packet adds 170 to 180 calories, so if you use them sparingly you are better off.
Chicken BLT Garden Fresh Salad with Tendergrill Chicken comes with the Citrus Caesar and has 13 grams of carbohydrate, 3 grams fiber, 510 calories, and a lot of fat -- 33 grams.
Chicken Caesar Salad with the Tendergrill chicken and dressing: this starts at 22 grams of carbohydrate, but if you remove the croutons you may save yourself as much as 6 grams of carbohydrate and 60 calories.
Order Chicken Whopper or Chicken Whopper Junior without mayo, then toss the bun.