BEFORE WE BEGIN

In the following pages we'll give you specific orders at specific restaurants to help you maintain control of your nutrition (and sometimes your sanity) when you dine out.

This guide is invaluable because you never know what life is going to throw at you. Business meetings out? Kids going insane and need food? Simply forgot to hit Publix because you're so busy?

All of those things happen regularly- so it's important to have plan in place when everything goes wrong.

That's what you'll get here.

But first we need to address something: it's genuinely impossible to include every option in this guide. And that's why we're going to give you some easy to follow rules that you can apply to any restaurant in any situation.

And here's the real harsh truth in all of this: if you're conscious of your food intake while eating you you are not going to be able to eat the fun food and still stay on track.

No fries, no deep fried anything.

THE 4 RULES FOR ORDERING

Here's how you maintain nutrition control at any restaurant. Let's call these the 4 JaxFit Rules For Ordering.

1.Prioritize Protein. Get your protein grilled, not breaded and fried.

2.Minimize Carbs. Don't eat the bread they give you (that's all a trick anyway), and order 1/2 serving of bread/rice/potatoes and ....

3.Get Extra Veggies. You know those 1/2 carbs from rule 2? Replace them with a veggie option.

4.When in doubt go with the Grilled Chicken or Grilled Fish Entree.

There are the only 4 rules you need to maintain control of your diet.

So let's get to this list.

Restaurants

Chic Fil a

  1. Egg White Grill- 300 calories, 25 grams of protein

  2. Grilled Chicken Sandwich- 310 calories, 29 grams of protein

  3. Grilled Chicken Cool Wrap- 350 calories, 37 grams of protein

  4. Grilled Nuggets- 350 calories, 37 grams of protein

  5. Market Salad- 300 calories, 25 grams of protein

Chipotle- 

Here is the structure of how to create a good order at Chipotle. There are specific examples that follow.

    • Order a Bowl or a Salad

    • Get Double Protein

    • If lunch don’t get rice- if dinner you can pick either kind (brown or white)

    • Beans

    • Double Fajita Veggies

    • Add any salsa

  1. Steak Salad- black beans, fajita vegetables and tomatillo-green chili salsa (and no dressing) -330 calories, 31grams of protein

  2. Chicken Burrito Bowl- brown rice, pinto beans, shredded cheese, and tomatillo-red chili salsa- 660 calories, 51 grams of protein

  3. Steak Burrito Bowl- pinto beans, lettuce, tomatillo green chili salsa and go light on the cilantro-lime brown rice- 405 calories, 31 grams of protein

  4. Chicken Salad- black beans, corn salsa, cheese, honey vinaigrette dressing- 640 calories, 47 grams of protein

The Loop

  1. Walnut Gorgonzola Salad with Grilled Chicken- 730 calories, 51 grams of protein

  2. Asian Chicken Salad- 334 calories, 28 grams of protein

  3. Spinach Salad with Grilled Chicken- 386 calories, 47 grams of protein

  4. Feta Mediterranean Salad with Grilled Chicken- 399 calories, 43 grams of protein

  5. Mediterranean Chicken Wrap- 666 calories, 26 grams of protein

  6. Grilled Teriyaki Sandwich- 417 calories, 40 grams of protein

  7. Grilled Tuna Sandwich- 395 calories, 46 grams of protein

  8. Grilled Fish Sandwich- 385 calories, 34 grams of protein

Wicked Barley

  1. Spicy Asian Wings

  2. Jerk Wings

  3. Roasted Basil Chicken Salad

  4. Romesco Shrimp Salad

  5. Burnt Ends Platter

Panera Bread

  1. Asian Sesame Chicken Salad- 370 calories, 30 grams of protein

  2. Southwest Chile Lime Ranch Salad with extra chicken- 370 calories, 30 grams of protein

  3. Soba Noodle Bowl with Chicken- 360 calories, 28 grams of protein

  4. Turkey Chili (10 oz)- 340 calories, 24 grams of protein

  5. BBQ Chicken Flatbread- 410 calories, 25 grams of protein

  6. Steak and Arugula on Sourdough- 470 calories, 33 grams of protein

  7. Bacon Turkey Bravo Sandwich (half)- 310 calories, 23 grams of protein

  8. Jimmy Johns

  1. Pepe Unwich Lettuce Wrap- 370 calroeis, 21grams of protein

  2. Big John on French Bread- 500 calories, 26 grams of protein

  3. Totally Tuna on French Bread- 500 calories, 21grams of protein

  4. Turkey Tom on French Bread- 480 calories, 23 grams of protein

Larry’s Giant Subs

  1. Low-Fat Turkey Sub (8in) on White Bread- 389 calories, 32grams of protein

  2. Low-Fat Animal Sub (8in) on White Bread- 389 calories, 30 grams of protein

  3. Big Boss Man White Bread Sub (Small)- 560 calories, 34 grams of protein

  4. Low-Fat Ham Sub (8in) on White Bread- 389 calories, 25 grams of protein

  5. Chicago’s Own Italian Beef White Bread (Small)- 520 calories, 39grams of protein

Outback Steakhouse

  1. Bacon Bourbon Salmon with Mixed Veg- 640 calories , 49 grams of protein

  2. Brisbane Caesar Salad with Grilled Shrimp- 580 calories, 37 grams of protein

  3. Grilled Salmon (7oz) with Mixed Veg - 540 calories, 40 grams of protein

  4. Tilapia with Pure Lump Crab Meat -540 calories, 49 grams of protein

  5. Grilled Chicken (5oz) with Mixed Veg and Red Rock Rice- 520 calories, 37 grams of protein

  6. Parmesan Herb Crusted Chicken- 510 calories, 38 grams of protein

  7. Simply Grilled Tilapia with Mixed Veg- 380 calories, 35 grams of protein

  8. Center Cut Sirloin (6 oz) with Mixed Veg- 210 calories, 42 grams of protein

  9. Best Side: Homestyle Mashed Potatoes -240 calories


Firehouse Subs

  1. Engineer on Small Wheat- 350 calories, 19 grams of protein

  2. Virginia Ham on Small Wheat- 370 calories, 19 grams of protein

  3. Smoked Turkey Breast on Small Wheat- 340 calories, 18grams of protein

  4. Spicy Cajun Chicken (Small)- 370 calories, 18 grams of protein

  5. Chili (10oz) 300 calories,18 grams of protein

  6. Firehouse Salad with Grilled Chicken-260 calories, 33grams of protein

EASY GROCERY STORE FOOD

Even with the best intentions and the best planning you’ll need an easy option that’s not chipotle.  Here are some of my go-to convenient meals that can be microwaved and ready to eat in a few minutes.  Simple meals like this are extremely valuable because they take NO MENTAL ENERGY to make.  You just take them out of the bag, put them in a bowl and microwave them.

Proteins 

  1. Tyson Grilled and Ready Chicken Breast Strips (many flavors).

  2. Springer Mountain Fully Cooked Frozen Chicken Breast

  3. Perdue Grilled Chicken Breast Strips (Fully Cooked)

  4. Nature Raised Farms Organic Gluten Free Grilled Chicken Breast Strips

  5. Foster Farms Premium Chicken Breast Grilled Strips

  6. Kevin’s Natural

    1. Cilantro Lime Chicken

    2. Korean BBQ Style Chicken

    3. Teriyaki Style Chicken

    4. Lemongrass Chicken

    5. Thai Style Coconut Chicken

    6. Chicken Piccata

    7. Pulled Chicken

  7. Scout Wild Albacore Tuna with Garden Herb Pesto

  8. Vital Farms Pasture-Raised Egg Bites, Uncured Bacon & Cheddar Cheese

  9. Starkist Tuna Creations Bag (any flavor)

  10. Starkist Wild Caught White Tuna (light or regular)

  11. Bumblebee Albacore Tuna in Water Bag

  12. Bumblebee Wild Caught White Tuna Bag

Carbs

  1. Minute Rice White Rice Microwavable Cups

  2. VeeTee Rice & Easy Thai Jasmine

  3. Publix Pre-Cooked White Rice 

  4. Mahatma Jasmine Rice (any flavor)

  5. Uncle Ben’s Ready Rice- Long Grain White Rice

  6. Bird’s Eye Steamfresh Roasted Red Potato Blend (Garlic Butter but skip the sauce)

  7. Bird’s Eye Steamfresh Cauliflower Rice

  8. Bird’s Eye Steamfresh Roasted Red Potatoes & Green Beans

EASY FROZEN MEALS

These are all under 350 cals and have close to 20 grams of protein.

  1. Frontera Chicken Fajita Skillet

  2. Frontera Chicken Fajita Bowl

  3. Frontera Tinga Taco Bowl

  4. Frontera Chicken Taco Skillet 

  5. Healthy Choice Power Bowls

    1. Black Bean and Chicken

    2. Shiitake Chicken

    3. Basil Pesto Chicken

    4. Greek Style Chicken

    5. Cuban Style Pork

    6. Chicken Marinara

Snacks

  1. Watermelon

  2. Any fruit- frozen or fresh

  3. Rice Cakes- any flavor

  4. Kodiak Cakes Power Waffles (any flavor)

  5. Wow! Protein Donuts 

  6. Quest Peanut Butter Cups

  7. Stryve Beef Biltong

  8. Whisp’s Cheese Crisps (any flavor)

  9. Siggi’s Icelandic Style Yogurt (Skyr)

  10. Enjoy Life Protein Bites (any flavor)

  11. Enlightened Bada Bean Bada Boom Spicy Wasabi Crunchy Broad Beans

  12. Skinny Pop Popcorn (any flavor)

  13. Flackers Flax Seed Crackers (any flavor)

  14. Seapoint Farms Dry Roasted Edamame

  15. Saffron Road Chipotle Crunchy Chickpeas

  16. Bumble Bee Protein on the Run kits

  17. Biena Chickpea Puffs, Aged White Cheddar

Coffee Creamers

  1. Califia Farms Almond Milk Creamer (any flavor)

  2. Silk Almond Creamer

  3. natural bliss Plant-Based Vanilla Flavored Creamer with Prebiotic Fiber

  4. Chobani Coffee Oat Creamer

Sauces/Marinades

  1. Any seasoning from Flavor God

  2. Any seasoning from Mrs. Dash

  3. Frank’s Hot Sauce

  4. Sugar Free Maple Syrup

  5. Yellow Mustard

  6. Walden Farm’s Calorie Free Dressings

  7. Bolthouse Farm’s Yogurt Dressings

  8. Salsa

  9. Reduced Sugar Ketchup

  10. Knorr Vegetable Dip

  11. Low Sodium Soy Sauce

  12. Sriracha

  13. Kraft Low Calorie Salad Dressing

    1. Lite Zesty Italian

    2. Roasted Garlic Vinaigrette 

    3. House Italian Lite

    4. Fat Free Thousand Island

    5. Classic Catalina Fat Free

    6. Fat Free Classic Ranch

  14. Tzatziki Sauce

  15. Worcestershire Sauce

  16. Lite Sour Cream

  17. A1 Carb Well Steak Sauce

  18. Cholula

  19. Mild Taco Bell Taco Sauce

  20. Liquid Aminos

  21. Balsamic Vinegar

  22. Skinny Girl Fat Free/ Sugar Free Dressings

  23. G. Hughes Sugar Free BBQ Sauce (Any flavor)

FEMALE MEAL PLAN

Caloric Goal: 1,200-1,400
Protein Goal: 150-170 grams

The combination of these meal choices will land you in the ranges above.  DO NOT OVERTHINK THIS. I’ve already done the thinking for you- your job is to execute. If a meal (or template) is here it is designed specifically for you.

These meals are simple, calorically and nutritionally on point.  I know you won’t “like” eating like this for 6 weeks- but it’s only for 6 weeks. 

SWAPS: You can swap chicken and fish wherever you want.  You can swap rice and potatoes for dinner.  You can also swap the breakfast meat with something similar- like Applegate farms Chicken Sausage. 
You can also omit the collagen from the morning protein shake as long as you take it later.  I know some days I prefer to take my collagen in the afternoon about an hour after lunch mixed with water.

BEVERAGES: Water, Coffee, any 0 calories drink is fine.  I don’t care if you drink coke zero or a Bang energy drink, as long as you are drinking adequate water. If the beverage has 0 calories it’s 100% acceptable. 
You don’t have to drink your coffee black- just pick a creamer that is low (less than 20 cals per serving) in calories and pretty light.  Oatmilk is pretty lame, but some of those creamers are pretty tasty.

Think of these guides as more like a template instead of a recipe guide. 

Breakfast:
Choice 1: 1/2 cup instant oatmeal with 2 scoops of PEScience Protein4Oats

Calories: 230 

Protein: 20 grams

Choice 2: 2 eggs and 2 slices Applegate Farms (or any other organic brand) Turkey Bacon

Calories: 208

Protein: 22 grams


Morning Protein Shake: 2 scoops (2 servings) protein of choice and 2 scoops (1 serving) collagen of choice. Do not mix with anything other than water or milk.  If you make a smoothie, only add frozen fruit (you can add as much as you’d like)- no chia seeds or anything like that. 
Calories: 290

Protein: 66 grams

Lunch:

Choice 1: 4 ounces of chicken breast with a B.A.S (Big Ass Salad).  Salad should contain only vegetables with a few nuts or fruits.  Any vegetable is fine- the goal is to have a huge volume of food that is nutritionally dense, but calorically light.  So don’t make the salad into an open faced hoagie. Veggies and meat.
B.A.S Recommendations: Spinach, Shredded Carrots, Almonds, Broccoli, Cherry tomatoes, tomatoes, brussel sprouts, broccolini. 
For the dressing you are free to choose.  I’d recommend a yogurt based dressing like Bolthouse Farms.
Calories (estimate): 220 calories

Protein: 40 grams

Choice 2: 4 ounce chicken breast with ½ cup cooked rice (white) and vegetable of choice.  

Calories: 290

Protein: 40 grams
Sauce is also your choice, as long as you don’t shower the meal in it. 

Dinner:
You can swap potatoes and rice with both of these meals.

Choice 1:  6 ounces of chicken breast with 1 cup rice and as many vegetables as you like.  

Calories: 490

Protein: 40 grams

Choice 2: 4 ounces lean meat (Sirloin Steak) and 1 large white potato, vegetables of choice. Calories: 570, Protein: 40 grams

FREE MEAL:
You are allowed to have ONE free meal per week.  That means you can eat whatever you want- but the “free” stops once the meal ends.  It’s not a “free meal at Wendy’s” then drive through Dairy Queen.  It’s one meal.  Enjoy it but don’t make it last for an entire day.

Snack Choices:
1. Watermelon (any melon really) - as much as you want

2. Fruit- any and as much as you want.

3. Cottage Cheese

4. Vegetables

MALE MEAL PLAN

Caloric Goal: around 2,000 Calories 

200-210 grams protein



The combination of these meal choices will land you in the ranges above.  DO NOT OVERTHINK THIS. I’ve already done the thinking for you- your job is to execute. If a meal (or template) is here it is designed specifically for you.

These meals are simple, calorically and nutritionally on point.  I know you won’t “like” eating like this for 6 weeks- but it’s only for 6 weeks. 

SWAPS: You can swap chicken and fish wherever you want.  You can swap rice and potatoes for dinner.  You can also swap the breakfast meat with something similar- like Applegate farms Chicken Sausage. 
You can also omit the collagen from the morning protein shake as long as you take it later.  I know some days I prefer to take my collagen in the afternoon about an hour after lunch mixed with water.

BEVERAGES: Water, Coffee, any 0 calories drink is fine.  I don’t care if you drink coke zero or a Bang energy drink, as long as you are drinking adequate water. If the beverage has 0 calories it’s 100% acceptable. 
You don’t have to drink your coffee black- just pick a creamer that is low (less than 20 cals per serving) in calories and pretty light.  Oatmilk is pretty lame, but some of those creamers are pretty tasty.

Think of these guides as more like a template instead of a recipe guide.  

Breakfast: 

Choice 1: 1/2 cup instant oatmeal with 2 scoops of PEScience Protein4Oats

Calories: 230 

Protein: 20 grams

Choice 2: 4  eggs and 2 slices Applegate Farms (or any other organic brand) Turkey Bacon or Chicken Sausage (1 serving-varies per product)

Calories: 432

Protein: 32 grams

Morning Drink: Collagen/Electrolyte Mix, Bubs Collagen- 2 scoops- 140 Cals/ 38 P, LMNT Electrolytes

Calories: 140

Protein: 38 grams

Lunch:

Choice 1: 6 ounces of chicken breast with a B.A.S (Big Ass Salad).  Salad should contain only vegetables with a few nuts or fruits.  Any vegetable is fine- the goal is to have a huge volume of food that is nutritionally dense, but calorically light.  So don’t make the salad into an open faced hoagie. Veggies and meat.


B.A.S Recommendations: Spinach, Shredded Carrots, Almonds, Broccoli, Cherry tomatoes, tomatoes, brussel sprouts, broccolini. 
For the dressing you are free to choose.  I’d recommend a yogurt based dressing like Bolthouse Farms. (large list of suggestions in the Convenient Food List)
Calories (estimate): 420 calories

Protein: 52 grams

Choice 2: 6 ounce chicken breast with ½ cup cooked rice (white) and vegetable of choice.  

Calories: 400

Protein: 52 grams
Sauce is also your choice, as long as you don’t shower the meal in it. 

Dinner:
You can swap potatoes and rice with both of these meals.

Choice 1:  8 ounces of chicken breast with 1 cup rice and as many vegetables as you like.  

Calories: 490

Protein: 70 grams


Choice 2: 6 ounces lean meat (Sirloin Steak) and 1 large white potato, vegetables of choice.
Calories: 570

Protein: 50 grams

FREE MEAL:
You are allowed to have ONE free meal per week.  That means you can eat whatever you want- but the “free” stops once the meal ends.  It’s not a “free meal at Wendy’s” then drive through Dairy Queen.  It’s one meal.  Enjoy it but don’t make it last for an entire day.


Daily Total: 1,644 Cals/ 201P

This plan will leave you with almost 400 cals of “free” food.  It’s on you to still track it, and to still make sure it doesn’t take you too much over 2,000 cals but it will make it easier when picking a snack/dessert.

Note for lunch:  I’ve found it’s easiest to pre-prep chicken by either cooking a few breasts on Sunday/Weds or by making a large crock pot full of it on Sunday.

For potatoes: the easiest way to cook them and make them not taste like crap is to slice then quarter them. Oil and salt 400 degrees for about 20 mins.  It’s also fine to substitute rice for dinner.