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

• Bouillabaisse: 2 cups, Points Plus: 9
• Mussels mariniere: 4 mussels and 3T sauce, Points Plus: 5
• Ratatouille: 1 cup, Points Plus: 5
• Salad Nicoise: 4 cups without dressing, Points Plus: 9
• Souffle: cheese, 1 cup, Points Plus: 5
• Vichyssoise: 1 cup, Points Plus: 3

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

• Baba Ghanoush: 1/4 cup, Points Plus: 3
• Chicken Soulvaki: one large or two large skewers, Points Plus: 5
• Chicken Shawarma: 1/2 cup, Points Plus: 7
• Tabouli: 1/2 cup, Points Plus: 6
• Tzatziki sauce: 1/2 cup, Points Plus: 2

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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