BASIC NUTRITION TIPS

Let's get started with the basic nutrition essentials while on our PIR program.

• The fewer carbohydrates the better!
• You should aim for under 45g of carbohydrates per meal
• Stay away from sides – fries, hashbrowns, biscuits, coffee creamer, dressings, sauces (ex. ketchup)
• Choose a diet drink, water, or black coffee over sugary soft drinks/tea or milk (even if it’s fat-free)

Fast Food Suggestions

McDonald's

Breakfast

• Sausage Burrito and Black Coffee– 30gCarbohydrates
• Egg McMuffin and Black Coffee – 25gCarbohydrates
• Fruit and Oatmeal with black coffee – 46g Carbohydrates

Lunch

• Quarter pounder without fries and diet drink –44g Carbohydrates
• Filet-O-Fish without fries and diet drink – 39gCarbohydrates
• McChicken without mayo and fries and diet drink– 38g Carbohydrates
• McDouble with apple slices instead of fries and diet drink – 41g Carbohydrates
• 6 piece chicken nuggets and small fry and diet drink – 44g Carbohydrates

Taco Bell

Breakfast

• Sausage Cheesy Toasted Breakfast Burrito – 39gCarbohydrates
• Bacon Cheesy Toasted Breakfast Burrito – 36gCarbohydrates

LUNCH

• Doritos Locos Taco Supreme – 15g Carbohydrates
• Steak Soft Taco – 15g Carbohydrates
• Beef Crunchy Taco Supreme – 12g Carbohydrates
• Chicken Soft Taco – 17g Carbohydrates
• Fresco Beef Soft Taco – 17g Carbohydrates
• Bean Crunchy Taco – 15g Carbohydrates
• Fresco Chicken Soft Taco – 18g Carbohydrates
• Chicken Power Bowl – 4g Carbohydrates
• Steak Power Bowl – 6g Carbohydrates
• Chicken Crunchy Taco Supreme – 13g Carbohydrates
• Sides – Most are high in caloric content and carbohydrates
  Black beans – 7g Carbohydrates

Burger King

Breakfast

• Egg and Cheese Croissan’wich – 29g Carbohydrates
• Ham, Egg and Cheese Biscuit – 29g Carbohydrates
• Jr. Breakfast Burrito – 27g Carbohydrates
• Sausage Biscuit – 28g Carbohydrates

LUNCH

• Whopper Jr. Sandwich – 27g Carbohydrates
• Bacon Double Cheeseburger (not the whopper) –27g Carbohydrates
• Crispy Chicken Jr. Sandwich – 34g Carbohydrates
• 10pc Chicken Nuggets – 27g Carbohydrates
• Garden Chicken Salad with Crispy Chicken (no dressing) – 31g Carbohydrates

SONIC

Breakfast

• Bacon or Sausage Breakfast Burrito – 35gCarbohydrates
• Bacon Brioche Breakfast Sandwich – 38gCarbohydrates
• Ham Croissonic Breakfast Sandwich – 33gCarbohydrates
• Jr. Breakfast Burrito – 22g Carbohydrates

LUNCH

• Jr. Burger – 32 Carbohydrates
• Quarter Pound Double Cheeseburger – 34gCarbohydrates
• Chicken Wrap – Grilled, No Mayo – 39gCarbohydrates
• 6 piece Boneless Wings (Buffalo) – 17gCarbohydrates
• 3 piece Crispy Tenders – 16g Carbohydrates
• Small Jumbo Chicken – 24g Carbohydrates
• 6” All Beef Regular Hot Dog – 31g Carbohydrates