Dining Out


Practical and helpful… What to order when you order out.

Green options are better – healthier options because of their balance of nutrients (protein, fat, carbohydrates and fiber).

Barbeque

  • Baked Beans, 1/2 cup Points Plus: 8
  • BBQ Chicken Breast: 4 1/2oz w/skin and bone, Points Plus: 7
  • Chicken Breast: 3oz w/o skin or bone, Points Plus: 3
  • Collard Greens: 1 cup boiled/steamed, Points Plus: 0
  • Cornbread: one 2″ square, Points Plus: 3
  • Corn on the cob: one medium ear, Points Plus: 2

Chinese

  • Beef Chow Mein: 1 cup, Points Plus: 5
  • Chicken and Broccoli: 1 cup, Points Plus: 3
  • Chicken Stir Fry w/ garlic or black beans: 1 cup, Points Plus: 8
  • Chinese Broccoli cooked: 1 cup, Points Plus: 0
  • Chinese Vegetables with Shrimp: 1 cup, Points Plus: 5
  • Chinese Vegetables with Chicken: 1 cup, Points Plus: 5
  • Chinese Vegetables with Beef: 1 cup, Points Plus: 7
  • Chinese Vegetables with Tofu: 1 cup, Points Plus: 4
  • Chinese Roast Pork: 1 cup, Points Plus: 6
  • Dumplings: vegetarian, steamed 4, Points Plus: 4
  • Egg Drop Soup: 1 cup, Points Plus: 1
  • Egg Roll: shrimp, one 4 1/2oz, Points Plus: 4
  • Moo Shoo Chicken, 1/2 cup with 2 pancakes, Points Plus: 8
  • Rice, brown: 1 cup, Points Plus: 5
  • Rice, white: 1 cup, Points Plus: 5
  • Spare ribs, Chinese, barbecued: 2 4″ ribs, Points Plus: 4
  • Stir Fried Vegetables with Beef: 1 cup, Points Plus: 4

Diner

  • Chef’s Salad: 4 cups no dressing, Points Plus: 6
  • Chicken Breast: 30z boneless skinless, Points Plus: 3
  • Chicken Noodle Soup: 1 cup, Points Plus: 3
  • Fruit Salad: canned in water, 1 cup, Points Plus: 0
  • Greek Salad: 3c no dressing, Points Plus: 3
  • Omelet: 2 eggs herb or plain, Points Plus: 6
  • Omelet: 2 egg vegetable, Points Plus: 8
  • Scrambled Eggs: 2, Points Plus: 5
  • Souvlaki, Chicken: 6 1/2oz in pita bread, Points Plus: 8
  • Turkey Sandwich: one, Points Plus: 7
  • Vegetable Soup: 1 cup, Points Plus: 3

Fast Food

  • Bean burrito: one small, Points Plus: 7
  • Chicken Sandwich, grilled: one , Points Plus: 10
  • Hamburger on bun: one small, Points Plus: 7
  • Pizza, cheese: one single-serve, Points Plus: 15
  • Side salad: any size, no dressing, Points Plus: 0
  • Taco, hard or soft shell: one, Points Plus: 4

French

Greek

  • Dolma: 4, Points Plus: 5
  • Falafel patties: 4- 2″ diameter, Points Plus: 8
  • Greek Salad: 3 cups without dressing, Points Plus: 3
  • Hummus: 1/4 cup, Points Plus: 4
  • Shish Kebob: 2 small skewers 4 1/2 oz, Points Plus: 8
  • Spanakopita: 3″ square or 1 cup, Points Plus: 9
  • Souvlaki, Chicken: 6 1/2oz in pita bread, Points Plus: 8

Indian

  • Aloo palak: 1 cup, Points Plus: 4
  • Bean and lentil stew: 1 cup, Points Plus: 6
  • Chicken tikka: 4 oz, Points Plus: 5
  • Tandoori chicken: one piece, 4 1/2 oz, Points Plus: 4
  • Tandoori fish: 3/4 cup, Points Plus: 5
  • Tandoori shrimp: 3/4 cup, Points Plus: 3

Italian

  • Eggplant breaded and fried: 2 slices, 3″ diameter, Points Plus: 3
  • Italian Wedding Soup, 1 cup: Points Plus: 5
  • Lasagna with meat: one serving, 4″ x 2 1/2″, Points Plus: 7
  • Linguine with red clam sauce: 1 cup linguine with 1/2 cup sauce, Points Plus: 8
  • Marinara sauce, 1/2 cup, Points Plus: 3
  • Minestrone soup: 1 cup, Points Plus: 5
  • Pasta: regular: 1 cup cooked or 2oz uncooked, Points Plus: 5
  • Pasta e fagioli: 1 cup, Points Plus: 6
  • Pasta Primavera: 1 cup pasta and vegetables with 3/4 cup marinara, Points Plus: 7
  • Penne alla vodka: 1 cup pasta with 1/2 cup sauce, Points Plus: 9
  • Pizza, restaurant type: thin crust cheese, one large slice, Points Plus: 7
  • Spaghetti with marinara sauce: 1 cup spaghetti and 1/2 cup sauce, Points Plus: 8
  • Tomato and mozzarella salad: 2 large tomatoes, 2 oz cheese and no dressing, Points Plus: 5
  • Veal Scaloppine: 2 pieces, 4 1/2oz, Points Plus: 9
  • Ziti, baked: without meat, 1 cup , Points Plus: 7

Japanese

  • Edamame: 2/3 cup shelled, Points Plus: 3
  • Ginger Salad dressing: 2T, Points Plus: 2
  • Gyoza: 3, Points Plus: 3
  • Hibachi Vegetables: 1 cup, Points Plus: 5
  • Miso Soup: 1 cup, Points Plus: 2
  • Sushi, Maki: 6 small pieces, Points Plus: 3
  • Sushi, Nigiri: 4 medium pieces, Points Plus: 3
  • Teriyaki chicken: 2 slices, 4 oz, Points Plus: 6
  • Teriyaki salmon: 4 oz, Points Plus: 7
  • Teriyaki tofu: 1 cup, Points Plus: 4

Mexican

  • Beans, refried: 1/2 cup, Points Plus: 4
  • Beef taco: one 3 1/2 oz, Points Plus: 6
  • Black bean soup: 1 cup, Points Plus: 2
  • Breakfast taco: one, Points Plus: 5
  • Burrito, chicken and cheese: one large, Points Plus: 8
  • Burrito, vegetable: one small, Points Plus: 6
  • Chicken or pork taco: one 3 1/2oz , Points Plus: 5
  • Chicken tortilla soup with cheese: one cup, Points Plus: 5
  • Chili con carne, with or without beans: one cup, Points Plus: 9
  • Chili con queso: 1/4 cup, Points Plus: 6
  • Fajita, vegetarian: one, Points Plus: 6
  • Pico de gallo: 1/2 cup, Points Plus: 0
  • Beef Quesadilla: 1/2 of 6″, Points Plus: 7
  • Chicken Quesadilla: 1/2 of 6″, Points Plus: 7
  • Cheese Quesadilla: 1/2 of 6″, Points Plus: 6
  • Spanish rice: one cup, Points Plus: 7

Middle Eastern

Steakhouse

  • Cocktail Sauce: 1/4 cup, Points Plus: 2
  • Mushroom Pieces: 1 cup, Points Plus: 0
  • Oysters: 6 medium, Points Plus: 1
  • Shrimp: 2 oz, Points Plus: 1
  • Steak, NY trimmed: 1 small 4 oz, Points Plus: 5
  • Strip Sirloin trimmed: 1 small 4 oz, Points Plus: 5
  • Tenderloin, 4 oz, Points Plus: 6
  • Steak sauce, Points Plus: 0
  • Steamed Vegetables: 1 cup, Points Plus: 0

Thai

  • Chile beef: 1 cup, Points Plus: 7
  • Drunken noodles: 1 cup, Points Plus: 6
  • Ginger chicken: 1 cup, Points Plus: 8
  • Green curry with chicken: 1 cup, Points Plus: 8
  • Hot and spicy chicken soup: 1 cup, Points Plus: 4
  • Beef Satay: 2 skewers with no sauce, Points Plus: 5
  • Chicken Satay: 2 skewers with no sauce, Points Plus: 3
  • Spring Roll: 4″ long, Points Plus: 5
  • Thai chicken with basil, without skin and bone: one breast 3oz, Points Plus: 5
  • Tom yung kung: 1 cup, Points Plus: 2


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