WW Tracker PT Plus

Disclaimer
The PointsPlus food system and materials are proprietary to Weight Watchers International, Inc.
2010 and are licensed to WEIGHT WATCHERS Members solely for their personal use (in losing and controlling
their weight). Any other use is strictly prohibited. Weight Watchers International, Inc. 2010. All rights reserved.
WEIGHT WATCHERS. PointsPlus and POINTSPLUS are trademarks of Weight Watchers International, Inc.
2010 and used under its control.
Enter Starting Date: 1/1/2011 Entry in BLUE cells ONLY

Enter your Starting weight:
Current Weight Loss Total: 0 Activity (Avg Day)
Daily Points Allowance: 29 Mostly Sitting (office)
Mostly Standing (Floor Sales)
Walking (Postal Carrier)
Last Weigh In: 1/1/2011 Physical Work (Construction)
Are you male (m) or female (f)? 0

Age in Years: 0 DO NOT EDIT ITEMS IN GREY
Height in Inches: 0 Or With ORANGE Background!
Activity Level Points (See right): 0
Other Modifiers (add or subtract points) 0 Entry in BLUE cells ONLY
Points for weight 0
Points for Gender 0
Points for Age Too young Too young
Points for Height 0 Entry in BLUE cells ONLY
Once you fill in the BLUE boxes weekly weigh-ins are on the Weigh In tab
If points allowance doesn't match what they give you, use Other Modifiers to add/subtract PointsPlus to make it r
Sorry, I haven't had a good chance to work out the new math for Points Plus allowances so this is a work in progr
n losing and controlling
010. All rights reserved.
tchers International, Inc.
Points
0
2
4
6
These Fields
Are Calculated
add/subtract PointsPlus to make it right

allowances so this is a work in progress
(from read first page) Allowed Daily Points: 29
Weekly Points Left: 238
(above weekly includes all daily points + 49 weekly points & activity) 252
Friday Points
Breakfast
Morning snack
Lunch
Afternoon snack
Dinner
Other snacks
Exercise
Total Points used 0
Total Points saved 29
Saturday Points
Breakfast
Morning snack
Lunch
Afternoon snack
Dinner
Other snacks
Exercise
Total Points used 0
Sunday Points
Breakfast
Morning snack
Lunch
Afternoon snack
Dinner
Other snacks
Exercise
Total Points used 0
Monday Points
Breakfast
Morning snack
Lunch
Afternoon snack
Dinner
Other snacks
Exercise
Total Points used 0
Tuesday Points
Breakfast
Morning snack
Lunch
Afternoon snack
Dinner
Other snacks
Exercise
Total Points used 0
Wednesday Points
Breakfast
Morning snack
Lunch
Afternoon snack
Dinner
Other snacks
Exercise
Total Points used 0
Thursday Points
Breakfast
Morning snack
Lunch
Afternoon snack
Dinner
Other snacks
Exercise
Total Points used 0
P+ Foods
Category Food Ml G Amt UOM Book
Beans Black Beans - Full Circle Organic 1/2 Cup 130 0.5 Cup 2
Beans Sweet Peas Del Monty 50% salt 125 0.5 Cup 1.5
Bread Alvarado Sourdough Per Slice 34 1 Slices
Bread Earth Grains Thin Buns (1 split bun) 1 Bun
Bread Food For Life 7 Sprouted Grains Per Slice 1 Slices
Bread Thomas Bagel Thins Everything 1 Bagel
Bread Thomas Double Fiber Muffins 1 Muffin
Bread Toufayan Smartbagel Everything 1 Bagel
Cereals Cheerios 1 Cup
Cereals Kashi GoLean 1 Cup
Dairy Butter - Smart Balance Spread 14 1 Tbsp
Dairy Carn Evap Milk 2% 30 2 Tbsp
Dairy Carn Evap Milk FF 30 2 Tbsp
Dairy Carn Evap Milk Reg 30 2 Tbsp
Dairy Cheese, Asiago - 1oz 28 1 Oz
Dairy Cheese, Asiago - Grated 1 Tbsp
Dairy Cheese, Borden Fat Free American Slice 1 Slices 1
Dairy Cheese, Cottage Cheese - Breakstones w/Pineapple 2%
Dairy Cheese, Kraft 2% American 1 Slices
Dairy Cheese, Kraft Grated Parmesan 5 2 Tsp 0.4
Dairy Cheese, Kraft Grated Parmesan - 1.5 svgs 7.5 1 Tbsp 0.5
Dairy Cheese, Robusto or Gruyere oz 14 0.5 Oz
Dairy Cheese, Sargento Reduced Fat Shredded Sharp Cheddar 28 0.25 Cup
Dairy Cheese, Southern Home 2% Shredded Sharp Cheddar 28 0.25 Cup
Dairy Full Circle 2% Milk 240 8 Oz
Dairy Soy Dream Original Soymilk 240 8 Oz
Eggs Egg - 1 Extra Large 2
Eggs Egg - 1 Large 1 Whole 2
Eggs Egg - 1 Large Fried 2
Eggs Egg - Better'n Eggs - 1 (2svg) container
Eggs Egg Beaters - w/ yolks - 2 Svgs (2 eggs)
Eggs Egg Beaters - w/o yolks - 1 (2 svg) container
Eggs Egg Beaters w/Black Beans, Asiago & Onion
Eggs Eggs All Whites Egg Whites 0.25 Cup 1
Eggs Publix Eggstirs 0.25 Cup 1
Food BarKellogg Special K Choc PB Meal Bar 45 1 Bar
Food BarKellogg Special K Strawberry Yogurt Meal Bar 1 Bar
Frozen Lean Pockets - Philly Cheese Steak 1 Pocket
Frozen Lean Pockets - Spinach Artichoke Chicken 1 Pocket
Frozen Lean Pockets Turkey Broccoli Cheese 1 Pocket
Frozen Smart Ones Mini Burgers 1 Burger
Fruits/Ve Apple 1 Whole 0
Fruits/Ve Apple - Gala 1 Whole 0
Fruits/Ve Apple - Generally 1 Whole 0
Fruits/Ve Apple - Macoun 1 Whole 0
Fruits/Ve Apple Honey Crisp 1 Whole 0
Fruits/Ve Broccoli - 1 Cup Raw 91 1 Cup 0
Fruits/Ve Broccoli - 1 Cup Steamed Chopped 156 1 Cup 0
Page 5
P+ Foods
Fruits/Ve Broccoli Steamed 28 1 Oz 0
Fruits/Ve Carrot - 1 Raw 0
Fruits/Ve Corn Southern Home No Salt Added 125 0.5 Cup 0
Fruits/Ve Kalamata Olives (halves in Water, Salt, Vinegar) 10 Olives 15 10 Olives 0
Fruits/Ve Libby's Pumpkin 0.5 Cup 0
Fruits/Ve Plantain 154 1 Cup 5
Fruits/Ve Sweet Peas Southern Home No Salt Added 125 0.5 Cup 0
Fruits/Ve Tomato Paste - Hunts No Salt 33 2 Tbsp 0
Fruits/Ve Tomato Sauce Hunts 62 0.25 Cup 0
Fruits/Ve Tomatoes, Diced Southern Home No Salt Added 121 0.5 Cup 0
Fruits/Ve Tomatoes, Stewed Southern Home 123 0.5 Cup 0
Fruits/Ve Tomatoes, Sundried Bella Sun Luci Julienne Cut 14 0.5 Oz
Liquids Bailey's Irish Cream (mini Bottle) 50 50 Ml
Liquids Bailey's Irish Cream 1 oz 30 1 Oz
Meat Alfresco Sundried Tomato Chicken Sausage 1 Link
Meat BallPark Smoked White Turkey Franks (FF) 50 1 Frank
Meat Canadian Bacon - 1 slice
Meat DeliCuts Rotisserie Chicken
Meat Hot Dogs - Applegate Farms Uncured Turkey
Meat Jenny-O Lean Turkey Burgers - 1 1 Burger
Meat LightLife Smart Ground Crumbles 0.33 Cup
Meat Meatballs Brat Hans Chicken,Spinach,Fontina,Garlic (4) 4 Pieces
Meat Oscar Mayer DeliFresh Smoked Turkey Breast 6 Slices
Meat Sea-Pak Shrimp Co. Salmon Burgers 1 Burger
Pasta/Ri Basmati Rice (Brown - Uncooked) 0.25 Cup
Pasta/Ri Basmati Rice (White - Uncooked) 0.25 Cup
Pasta/Ri Brown Rice Uncooked 0.25 Cup
Pasta/Ri Earth Fare Organic WW Spaghetti Dry 56 2 Oz
Pasta/Ri Ronzoni Healthy Harvest Whole Grain Wide Noodle Style 56 2 Oz
Pre-Figu Breakfast (2 fried eggs - Sourdough toast + Butter)
Pre-Figu Eggs - 2 w/ Black Beans, Asiago & Onion
Pre-Figu Lunch - Sandwich PBJ (BPB) Heavy PB & J (2TBSP Ea)
Pre-Figu Lunch - Sandwich PBJ (BPB) Med PB & J (1.5TBSP Ea)
Pre-Figu Lunch Sandwich (round) Rot Chix (1) + 2x Cheese (2%)
Raisins Raisins - 1/4 Cup 0.25 Cup
RestauraEgg McMuffin Normal
RestauraEgg McMuffin Subst egg for cb
RestauraPhilly's (Summerville) 8" Philly Cheese Steak
RestauraTaco Bell Fresco Grilled Steak Soft Taco 1 Taco
RestauraTaco Bell Pacific Shrimp Taco
RestauraTaco Bell Ranchero Chicken Fresco 1 Taco
Sauce Maple Syrup - Cup/60mL 0.25 Cup
Sauce Pace Chunky Salsa Medium 2 Tbsp
Sauce Ragu Trad Pasta Sauce Cup 0.5 Cup
Soup Campbell's Healthy Rewards Tomato 0.5 Cup
Spreads All Fruit with Fiber Polaner Apricot 1 Tbsp
Spreads Jelly - Purely Fruit Blueberry - 1TBSP 23 1 Tbsp
Spreads Peanut Butter Better'n PB 2TBSP 2 Tbsp
Spreads Smart Balance Mayonnaise Omega plus 1 Tbsp
Page 6
P+ Foods
Spreads St. Dalfour Wild Blueberry 100% Fruit 1 Tbsp
Sweets Licorice Panda 1 bar 1 Bar
Sweets Lindt Lindor Truffles Milk Choc. Filling (Pkg of 3) 36 3 Pieces
Sweets M&Ms Cup 42 0.25 Cup
Sweets Nestle NesQuick Chocolate 25% Less Sugar 2 Tbsp
Sweets Richardson After Dinner Mints 20 Pieces 16 20 Pieces
Sweets Russell Stover Candies 4 Pieces 57 4 Pieces
Sweets Salt Water Taffy (Varies Greatly in Fat!! - 7-9 Pcs) 40 8 Pieces
Sweets Special K Strawberry Snack Bar 1 Bar 23 1 Bar
Sweets Sugar Dark Brown (Domino) 4 1 Tsp
Sweets Sugar Plain White Granulated 4 1 Tsp
Sweets Sun Crystals Bulk Bag 2 0.5 Tsp
Sweets Sun Crystals Packets 1.3 1 Packet
Sweets WW Lemon
Yogurt BC Greek Blueberry
Yogurt Danon Plain Lowfat 227 1 Cup
Page 7
P+ Foods
PF Fm FmR PPC Pr Ca Fa Fi So Kcal Svgs PointsPlus Eaten: 0
Y 2.7200 3 8 22 0 5 85 120 0
Y 1.1486 1 3 11 0 4 190 60 0 If you enter the number o
Y 1.8714 2 3 15 0.5 2 125 80 0 Total pointsPlus & Sodium
Y 2.8029 3 5 21 1.5 4 160 100 0 You can add foods to the
Y 1.8829 2 4 15 0.5 3 80 80 0 This is just my start
N 3.0114 3 6 24 1 5 190 110 0
N 3.1172 3 3 5 27 0.5 5 220 120 0 Hover mouse over column
2.6314 3 3 4 21 1.5 5 220 100 0 NOTE: Where there ae no
N 2.8800 3 3 20 2 1 160 100 0
Y 3.9029 4 13 30 1 10 85 140 0
N 2.3143 2 2 0 0 9 0 90 80 0
0.6371 1 2 3 0.5 0 35 25 0
0.6171 1 2 4 0 0 40 25 0
1.0229 1 2 3 2 0 30 40 0
N 2.9082 3 10.14 0.91 7.32 0 454 111 0
N 0.5127 1 1.79 0.16 1.29 0 80 20 0
Y 0.6914 1 1 4 3 0 0 280 30 0
N 0.0000 0 0
N 1.2457 1 4 1 3 0 280 50 0
N 0.5686 1 2 0 1.5 0 85 20 0
N 0.8529 1 3 0 2.25 0 127.5 30 0
N 0.0000 0 0
N 2.3829 2 8 1 6 0 180 90 0
N 2.2914 2 7 1 6 0 240 90 0
N 3.3200 3 8 12 5 0 120 130 0
Y 2.3771 2 7 8 4 2 135 100 0
Y 2.2000 2 7.3 0.45 5.77 0 81 85 0
Y 1.8954 2 6.29 0.39 4.97 0 74 70 0
Y 2.3486 2 6 0 7 0 94 90 0
Y 0.0000 0 0
Y 0.0000 0 0
Y 0.0000 0 0
Y 0.0000 0 0
Y 0.6571 1 1 6 1 0 0 95 30 0
Y 0.6571 1 1 6 1 0 0 115 30 0
N 4.7714 5 10 25 6 5 250 180 0
N 0.0000 0 0
N 7.1086 7 12 41 7 3 590 280 0
N 6.7486 7 10 41 6 2 620 270 0
N 7.0000 7 12 40 7 3 530 270 0
N 5.1600 5 10 20 9 3 360 200 0
Y 0.0000 0 0
Y 0.0000 0 0
Y 0.0000 0 0
Y 0.0000 0 0
Y 0.0000 0 0
Y 0.7657 1 3 6 0 2 30 31 0
Y 1.1886 1 4 12 0 6 64 54 0
Page 8
P+ Foods
Y 0.2286 0 1 2 0 1 11 10 0
Y 0.0000 0 0
Y 2.2543 2 2 17 1.5 2 15 80 0
Y 0.4857 0 0.5 0.5 1.5 0 230 20 0
Y 0.8886 1 1 2 9 0.5 5 5 40 0
N 4.9829 5 1 48 0 4 0 179 0
Y 1.3400 1 4 10 0.5 3 15 60 0
Y 0.5829 1 1 6 0 2 15 30 0
Y 0.4000 0 0.5 4 0 1 410 20 0
Y 0.5543 1 1 5 0 1 20 25 0
Y 0.6629 1 1 6 0 1 20 35 0
N 0.7543 1 2 6 0 1 35 35 0
N 2.9765 3 1.43 12 6 0 0 164 0
N 1.9091 2 0 7.4 4.3 0 0 117 0
N 3.3886 3 3 15 2 7 0 480 140 0
N 1.0914 1 6 5 0 0 500 45 0
N 0.0000 0 0
N 0.0000 0 0
N 0.0000 0 0
N 4.0686 4 22 0 8 0 80 160 0
N 1.5086 2 2 12 6 0 3 310 70 0
N 2.6200 3 14 0.5 5 0 510 110 0
N 0.9686 1 1 8 1 0.5 0 460 45 0
N 2.5257 3 18 1 3 0 380 110 0
Y 4.2829 4 4 34 1.5 2 0 160 0
N 4.1829 4 3 36 0 0 0 160 0
Y 3.9257 4 3 32 1 1 0 150 0
Y 4.9886 5 7 39 2 5 0 200 0
Y 4.7600 5 7 40 1 6 20 180 0
N 0.0000 0 0
N 0.0000 0 0
N 0.0000 0 0
N 0.0000 0 0
N 0.0000 0 0
N 3.2972 3 1 31 0 2 10 130 0
N 0.0000 0 0
N 0.0000 0 0
N 0.0000 0 0
N 4.1000 4 9 21 4.5 2 600 160 0
N 4.6514 5 8 21 7 2 660 180 0
N 4.3543 4 12 22 4 2 740 170 0
N 5.7543 6 0 53 0 0 5 210 0
Y 0.1371 0 0 2 0 1 230 10 0
Y 1.7514 2 2 10 2.5 2 480 70 0
2.3343 2 2 17 1.5 1 410 90 0
N 0.7371 1 0 9 0 3 0 30 0
0.0000 0 0
N 2.1314 2 4 13 2 2 190 100 0
N 1.3743 1 0 2 4.5 0 115 50 0
Page 9
P+ Foods
1.5200 2 0 14 0 0 0 70 0
N 0.0000 0 0
N 6.2114 6 2 16 17 1 25 220 0
N 5.6743 6 2 30 9 1 25 210 0
N 1.6600 2 1 14 0.5 1 30 60 0
N 1.5200 2 0 14 0 0 0 60 0
N 7.6800 8 2 39 13 1 90 280 0
N 8.6000 9 0 20 25 0 150 0
N 2.3514 2 1 18 1.5 1 95 90 0
N 0.4343 0 0 4 0 0 0 15 0
N 0.4343 0 0 4 0 0 0 15 0
N 0.2171 0 0 2 0 0 0 10 0
N 0.1086 0 0 1 0 0 0 5 0
N 0.0000 0 0
0.0000 0 0
Y 3.6429 4 11 16 3.5 0 150 140 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
Page 10
P+ Foods
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
Page 11
P+ Foods
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
Page 12
P+ Foods
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
Page 13
P+ Foods
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
Page 14
P+ Foods
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
Page 15
P+ Foods
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
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0.0000 0 0
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0.0000 0 0
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0.0000 0 0
0.0000 0 0
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0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
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0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
Page 16
P+ Foods
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
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0.0000 0 0
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0.0000 0 0
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0.0000 0 0
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0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
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0.0000 0 0
0.0000 0 0
Page 17
P+ Foods
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
0.0000 0 0
Page 18
P+ Foods
0 Sodium Eaten: 0 mg
If you enter the number of servings you eat

Total pointsPlus & Sodium are calculated above
You can add foods to the bottom of the list,
This is just my start
Hover mouse over column titles to see what they are

NOTE: Where there ae no entries in columns L-Q
There are no valid PointsPlus values
Page 19
Date Current Weight Current Loss Total Loss My Max Weight Loss:
1/1/2011 0 0 0 Start Core plan
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0 1
0 0 0 0.9
0 0 0
0 0 0 0.8
0 0 0 0.7
0 0 0
0 0 0 0.6
0 0 0 0.5
0 0 0
0.4
0 0 0
0 0 0 0.3
0 0 0
0.2
0 0 0
0 0 0 0.1
0 0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
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0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
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0 (Best!!)
Start date is on line one DO NOT EDIT

Start weight is on line one DO NOT EDIT
LEAVE ALL LATER WEIGHTS UNTIL WEIGH IN!!
Current Weight column shows starting weight
UNTIL you add a date in the Date column
then type in the new weigh in amount
NOTE: The last cell in the Current Loss column will ALWAYS be red
It will also be the negative of your total loss in the row above.
Sorry Conditional formatting has its limits
Only enter in BLUE cells
Current Loss
Total Loss
1/1/2011
Figure Recipe Points & Points Plus
Enter items in blue cells to find the points for your recipe or item
How many servings does the TOTAL Recipe make? 1

Servings In Per Svg Per Svg Per Svg Per Svg
Item Recipe Kcals Fat Fiber Carbs
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
1 0 0 0 0
Calories Fat Fiber Carbs
Recipe Totals: 0 0 0 0
Old Pts PtsPlus
Total Points: 0 0
Rounded: 0 0
Points per Serving: 0 0
Per Serving Rounded: 0 0
SERVINGS IN RECIPE COLUMN
For each item, if info is given per serving (like a can of something)
Put the number of servings of that item used in recipe
Per Svg
Protein WORK AREA DO NOT EDIT!!
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Protein
0
Applebees
Category
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Appetizers
Applebees reAlbUrGers
Page 30
Applebees
ChiCken - includes sides
Desserts - as served
Drinks
Drinks
Drinks
Drinks
Drinks
Drinks
Drinks
Drinks
Drinks
Drinks
Drinks
Drinks
Drinks
Drinks
kiDs menU - without sides or drinks
Page 31
Applebees
pAstA - as served
pAstA - as served
pAstA - as served
pAstA - as served
pAstA - as served
pAstA - as served
piCk n pAir lUnCh Combos - as served
Ribs Includes Sides
Ribs Includes Sides
Ribs Includes Sides
Ribs Includes Sides
Ribs Includes Sides
Ribs Includes Sides
Ribs Includes Sides
Page 32
Applebees
Ribs Includes Sides
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAlADs - as served
sAnDwiChes w/o sides unless indicated
Page 33
Applebees
seAFooD - as served
seAFooD - as served
seAFooD - as served
seAFooD - as served
seAFooD - as served
seAFooD - as served
seAFooD - as served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
SiDes as Served
sizzlinG entrees - includes sides
Page 34
Applebees
sliDers
sliDers
sliDers
sliDers
sliDers
sliDers
sliDers
sliDers
sliDers
sliDers
sliDers
SteAks & Toppers w/o Sides
Trios
Trios
Trios
Trios
Trios
Trios
Trios
Trios
UltimAte trios
UltimAte trios
UltimAte trios
UltimAte trios
UltimAte trios
UltimAte trios
UltimAte trios
UltimAte trios
Page 35
Applebees
UltimAte trios
UltimAte trios
UltimAte trios
UltimAte trios
UnDer 550 Calories
UnDer 550 Calories
UnDer 550 Calories
UnDer 550 Calories
UnDer 550 Calories
Page 36
Applebees
Menu Item WW P+ WW P+ UR
Appetizer Sampler (High Value) 70 70.1999
Appetizer Sampler (Low Value) 65 64.5656
Boneless Buffalo Wings, Classic 31 30.6685
Boneless Buffalo Wings, Honey BBQ 33 32.6971
Boneless Buffalo Wings, Hot 31 31.1257
Boneless Buffalo Wings, Southern BBQ 29 29.0228
Boneless Buffalo Wings, Sweet & spicy sauce 30 29.7657
Buffalo Chicken Wings, Classic 19 18.6857
Buffalo Chicken Wings, Honey BBQ 21 20.7428
Buffalo Chicken Wings, Hot 19 18.8057
Buffalo Chicken Wings, Southern BBQ 17 17.2400
Buffalo Chicken Wings, Sweet & spicy sauce 18 17.9828
Cheese Quesadilla Grande 34 34.3314
Cheeseburger Sliders 34 33.7885
Cheeseburger Sliders with Applewood Smoked Bacon 36 35.6400
Chicken Quesadilla Grande 38 38.2342
Chicken Wonton Tacos 16 15.8057
Chili Cheese Nachos 45 44.9828
Chips and Spicy Chipotle Lime Salsa 27 26.8743
Crunchy Onion Rings 33 32.9714
Dynamite Shrimp 20 20.0000
Mozzarella Sticks 25 24.5828
Pork Wonton Tacos 25 24.5028
Potato Skins 37 37.2971
Potato Twisters 26 26.0686
Queso Blanco 36 36.3371
Queso Blanco with chili 39 39.1314
Spinach & Artichoke Dip (highest values) 43 43.0057
Steak Quesadilla Towers 31 31.4914
Veggie Patch Pizza 26 25.8057
Wings Bleu Cheese Dipping Sauce 6 6.3714
Wings Ranch Dipping Sauce 6 6.1143
Applebees House Salad 6 6.1886
Bacon Cheddar Cheeseburger 26 25.5885
Cheeseburger 23 22.7828
Chili Cheese Fries, Side 16 16.4914
Cowboy Burger 30 30.3257
Crunchy Onion Rings, Side 15 14.6057
Fire Pit Bacon Burger 29 29.1485
Fresh Fruit, Side 2 1.6971
Fries, Side 11 10.5600
Hamburger 21 20.8743
Philly Burger 29 28.8857
Quesadilla Burger 38 38.3485
Seasonal Vegetables, Side (High Value) 1 1.0114
Seasonal Vegetables, Side (Low Value) 1 0.6914
Southwest Jalapeo Burger 30 29.7314
Steakhouse Burger with A.1. Steak Sauce 32 32.2571
Page 37
Applebees
Veggie Burger 14 13.7600
Chicken Fried Chicken 33 32.5143
Chicken Parmesan 35 34.5086
Chicken Tenders Basket 27 26.6971
Chicken Tenders Platter 35 34.7714
Crispy Orange Chicken 56 55.7143
Fiesta Lime Chicken 33 32.5257
Grilled Dijon Chicken & Portobellos 12 12.0457
Margherita Chicken 18 18.0914
Riblet and Chicken Tenders Basket (High Value) 34 34.1771
Riblet and Chicken Tenders Basket (Low Value) 33 32.7828
Riblet and Chicken Tenders Platter (High Value) 47 47.3543
Riblet and Chicken Tenders Platter (Low Value) 45 45.3085
Weight Watchers Garlic Herb Chicken 9 9.4800
Blue Ribbon Brownie 36 35.8571
Brownie Bite 10 9.6800
Chocolate Chip Cookie Sundae 47 46.6400
Chocolate Mousse Shooter 13 12.8628
Hot Fudge Sundae Shooter 10 9.7886
Maple Butter Blondie 27 26.7543
Sizzling Apple Pie 25 24.9600
Strawberry Cheesecake Shooter 11 10.7429
Triple Chocolate Meltdown 22 22.3829
Caffeine Free Diet Pepsi (20 ounces) 0 0.0000
Coffee (8 ounces) 0 0.0000
Diet Mountain Dew (20 ounces) 0 0.0000
Diet Pepsi (20 ounces) 0 0.0000
Dr Pepper (20 ounces) 3 2.9314
Iced Tea (20 ounces) 0 0.1086
Lipton Brisk Raspberry Iced Tea (20 ounces) 2 2.2800
Mountain Dew (20 ounces) 3 3.1486
Mug Root Beer (20 ounces) 3 2.8229
Pepsi (20 ounces) 3 3.0400
Sierra Mist (20 ounces) 3 2.9314
Tropicana Fruit Punch (20 ounces) 2 2.0629
Tropicana Lemonade (20 ounces) 3 2.9314
Wild Cherry Pepsi (20 ounces) 3 3.0400
Kids Apple Juice (12 oz) 2 1.9543
Kids Applesauce side 1 1.2229
Kids Celery side with Dressing 6 6.2228
Kids Chicken Fingers 6 6.3600
Kids Chocolate Milk (12 oz) 8 7.5257
Kids Corn Dog 7 6.8514
Kids Cranberry Juice (12 oz) 2 2.3886
Kids Fried Shrimp 6 6.0800
Kids Grape Juice (12 oz) 2 2.1714
Kids Grilled Cheese 17 16.8057
Kids Hot Dog 9 8.8114
Page 38
Applebees
Kids Hot Fudge Sundae 10 10.1543
Kids Kraft Macaroni and Cheese 8 8.0457
Kids Milk (12 oz) 4 3.9771
Kids Mini Cheeseburger 1 12 11.7943
Kids Mini Cheeseburgers 2 20 19.8686
Kids Mini Hamburger 1 11 10.7314
Kids Mini Hamburger 2 18 17.8514
Kids Orange Juice (12 oz) 2 1.8286
Kids OREO Cookie Milkshake 22 22.4571
Kids OREO Cookie Sundae 11 10.5314
Kids Pasta with Marinara Sauce 9 9.0857
Kids Red Grapefruit Juice 12 oz 2 1.6114
Kids Soda (12 oz) (High Value) 2 1.9543
Kids Soda (12 oz) (Low Value) 0 0.0000
Kids Steamed Broccoli Side 0 0.4686
Kids Strawberry Sundae 8 8.1771
Kids Tropicana Fruit Punch (12 oz) 2 2.0629
Kids Vanilla Sundae 9 9.3600
Chicken Broccoli Pasta Alfredo 38 38.2514
Florentine Ravioli with Chicken 36 35.6914
Provolone-Stuffed Meatballs with Fettuccine 42 42.4457
Shrimp Fettuccine Alfredo 39 38.8400
Spicy Shrimp Diavolo 13 13.1143
Three-Cheese Chicken Penne 41 41.1143
Applebees Reuben 17 16.6914
Asian Crunch Salad 5 5.4829
Baked Potato Soup 11 10.7600
Black Bean Soup 5 5.3714
Breadstick 8 8.2628
Broccoli Cheddar Soup 9 8.6971
Caesar Salad 6 5.9600
California Turkey Club 12 12.0857
Chicken Noodle Soup 4 3.6743
Chicken Tortilla Soup 4 4.2171
Chili 13 12.6057
Clam Chowder 8 8.4971
French Dip Sliders 17 16.6171
French Onion Soup 7 7.1143
Grilled Shrimp N Spinach Salad 7 7.4343
Oriental Chicken Salad 11 10.5314
Three-Cheese Chicken Penne 18 17.9771
Tomato Basil Soup 6 6.3543
Applebees Riblets Basket (High Value) 30 29.6800
Applebees Riblets Basket (Low Value) 27 27.3771
Applebees Riblets Platter (High Value) 45 45.2457
Applebees Riblets Platter (Low Value) 42 41.6285
Double-Glazed Baby Back Ribs - Half Rack (High Value) 27 26.9257
Double-Glazed Baby Back Ribs - Half Rack (Low Value) 24 23.7657
Double-Glazed Baby Back Ribs (High Value) 39 39.1314
Page 39
Applebees
Double-Glazed Baby Back Ribs (Low Value) 33 33.2343
Apple Walnut Chicken Salad, Half 17 16.6228
Apple Walnut Chicken Salad, Half w/o dressing 9 8.7543
Apple Walnut Chicken Salad, Regular 27 27.0171
Apple Walnut Chicken Salad, Regular w/o dressing 11 11.2686
Crispy Shrimp Caesar, Half 14 14.3200
Crispy Shrimp Caesar, Half w/o dressing 8 8.2686
Crispy Shrimp Caesar, Regular 29 28.7028
Crispy Shrimp Caesar, Regular w/o dressing 16 16.1086
Fried Chicken Salad, Half 15 14.8800
Fried Chicken Salad, Half w/o dressing 9 8.7486
Fried Chicken Salad, Regular 28 28.4228
Fried Chicken Salad, Regular w/o dressing 16 16.4971
Grilled Chicken Caesar, Half 11 10.9886
Grilled Chicken Caesar, Half w/o dressing 5 4.6171
Grilled Chicken Caesar, Regular 22 21.8285
Grilled Chicken Caesar, Regular w/o dressing 9 9.2057
Grilled Shrimp N Spinach Salad, Half 17 17.2400
Grilled Shrimp N Spinach Salad, Half w/o dressing 13 12.5257
Grilled Shrimp N Spinach Salad, Regular 29 29.4285
Grilled Shrimp N Spinach Salad, Regular w/o dressing 20 19.7714
Grilled Steak Caesar, Half 12 12.1257
Grilled Steak Caesar, Half w/o dressing 6 5.6457
Grilled Steak Caesar, Regular 24 24.1428
Grilled Steak Caesar, Regular w/o dressing 12 11.6114
Oriental Chicken Salad, Half 18 17.7600
Oriental Chicken Salad, Half w/o dressing 8 8.4571
Oriental Chicken Salad, Regular 36 35.6971
Oriental Chicken Salad, Regular w/o dressing 17 16.9828
Oriental Grilled Chicken Salad, Half 19 18.6057
Oriental Grilled Chicken Salad, Half w/o dressing 9 9.1943
Oriental Grilled Chicken Salad, Regular 33 33.3714
Oriental Grilled Chicken Salad, Regular w/o dressing 15 14.7657
Pecan-Crusted Chicken Salad, Half 22 21.5943
Pecan-Crusted Chicken Salad, Half w/o dressing 15 15.2686
Pecan-Crusted Chicken Salad, Regular 36 35.6400
Pecan-Crusted Chicken Salad, Regular w/o dressing 23 23.1086
Santa Fe Chicken Salad, Half 27 26.7142
Santa Fe Chicken Salad, Half w/o dressing 21 21.2343
Santa Fe Chicken Salad, Regular 35 35.0742
Santa Fe Chicken Salad, Regular w/o dressing 24 23.9257
Weight Watchers Paradise Chicken Salad 9 8.5914
Applebees Reuben 30 30.2685
Bacon Cheese Chicken Grill 19 18.9943
Blackened Tilapia Sandwich 19 19.2286
California Turkey Club 28 27.7314
Chicken Fajita Rollup 27 27.4914
Page 40
Applebees
Classic Club House Grill 30 29.9543
Hand-Battered Fish Sandwich 23 22.5828
Honey BBQ Chicken Sandwich 24 23.7086
Oriental Chicken Rollup 28 28.1829
Seasonal Vegetables, Side 1 0.6914
Slow Simmered Tender Beef Sandwich 26 26.0343
Spicy Shrimp Rollup 23 22.6057
Weight Watchers Italian Chicken & Portobello Sandwich w/fresh fruit 8 8.2714
Zesty Ranch Chicken Sandwich 31 30.9314
Double Crunch Shrimp 34 34.3143
Garlic Herb Salmon 20 19.7943
Grilled Shrimp & Island Rice 10 9.7343
Hand-Battered Fish & Chips 42 42.0057
New England Fish & Chips 52 51.9771
Orange Glazed Salmon 21 20.5486
Weight Watchers Cajun Lime Tilapia 8 8.3486
Add Fried Shrimp 10 10.3200
Add Grilled Shrimp 6 6.0514
Baked Potato Soup (Bowl) 12 12.0400
Broccoli Cheddar Soup (Bowl) 10 9.6686
Chicken Noodle Soup (Bowl) 4 3.9829
Chicken Tortilla Soup (Bowl) 5 4.7657
Chili (Bowl) 14 13.9886
Clam Chowder (Bowl) 10 9.6686
Dressing, Bleu Cheese 6 6.3714
Dressing, Buttermilk Ranch 6 6.1143
Dressing, Dijon Honey Mustard 6 6.1314
Dressing, Mexi-Ranch 4 4.1657
French Onion Soup (Bowl) 8 7.5714
Loaded Baked Potato 13 12.7943
Loaded Mashed Potatoes 12 11.6628
Small Caesar Salad 2 2.2029
Toasted Garlic Bread Basket 33 33.2800
Tomato Basil Soup (Bowl) 7 6.7486
Add Guacamole 2 1.5429
Bourbon Street Steak 19 18.5257
Sizzling Asian Shrimp 24 23.8857
Sizzling Chicken with Spicy Queso Blanco 14 14.0400
Sizzling Skillet Fajitas - Chicken 34 34.4914
Sizzling Skillet Fajitas - Combo 34 33.5600
Sizzling Skillet Fajitas - Combo 38 38.3086
Sizzling Skillet Fajitas - Shrimp 35 35.4000
Sizzling Skillet Fajitas - Steak 35 35.2229
Page 41
Applebees
Sizzling Steak & Cheese 28 28.1428
BBQ Pulled Pork Sliders 27 26.7943
Cheeseburger Sliders 34 33.7885
Cheeseburger Sliders add bacon 36 35.6400
French Dip Sliders 24 23.9486
12 oz. New York Strip 16 15.5143
12 oz. Ribeye 16 15.5143
7 oz. House Sirloin 6 5.9543
9 oz. House Sirloin 8 7.7314
Asiago Peppercorn Steak w/sides 10 9.9543
Baked Potato 11 10.7943
Chicken Fried Steak (includes potato, gravy & vegetable) 34 33.8743
Fried Red Potatoes 4 3.8000
Garlic Mashed Potatoes 9 8.9829
Seasonal Vegetables 1 0.6914
Seasonal Vegetables 1 1.0114
Shrimp N Parmesan Sirloin 14 13.8948
Steak & Fried Shrimp Combo 16 16.3657
Steak & Grilled Shrimp Combo 10 9.9486
Steak & Honey BBQ Chicken Combo 13 13.3234
Steak & Riblets Combo 23 22.9428
Steak & Riblets Combo 25 24.8171
Topper - Grilled Onions 2 1.5429
Topper - Sauted Garlic Mushrooms 4 4.0571
Topper - Shrimp N Parmesan 6 6.1943
Weight Watchers Steak & Portobellos (includes sides) 9 8.8914
Trios Boneless Buffalo Wings, Classic 15 15.4628
Trios Boneless Buffalo Wings, Honey BBQ 16 16.3771
Trios Boneless Buffalo Wings, Hot 15 15.4628
Trios Boneless Buffalo Wings, Southern BBQ 15 14.6400
Trios Cheeseburger Sliders 24 23.7257
Trios Dynamite Shrimp 20 20.0000
Trios Mozzarella Sticks 11 11.2229
Trios Steak Quesadilla Towers 16 16.1886
Trios Boneless Buffalo Wings - Sweet & spicy sauce 15 15.0571
Trios Buffalo Chicken Wings - Sweet & spicy sauce 9 9.1200
Trios Buffalo Chicken Wings, Classic 10 9.5257
Trios Buffalo Chicken Wings, Honey BBQ 10 10.2743
Trios Buffalo Chicken Wings, Hot 10 9.5257
Trios Buffalo Chicken Wings, Southern BBQ 8 8.4457
Trios Chicken Wonton Tacos 11 11.2343
Trios Pork Wonton Tacos 15 14.8629
Page 42
Applebees
Trios Spicy Queso Blanco 14 14.3371
Trios Spinach Artichoke Dip 16 15.6457
Trios Wings Bleu Cheese Dipping Sauce 6 6.3714
Trios Wings Ranch Dipping Sauce 6 6.1143
Asiago Peppercorn Steak 10 9.9543
Grilled Dijon Chicken & Portobellos 12 12.0457
Grilled Shrimp & Island Rice 10 9.7343
Spicy Shrimp Diavolo 13 13.1143
Page 43
Applebees
Cals (kcal) Fat(g) sat Fat (g) trans Fat (g) sod (mg) Carb (g) Fiber (g)
2510 168 49 2.5 6750 183 16
2440 157 45 2 5740 158 16
1170 69 16 1 3790 66 8
1240 55 11 0.5 3070 117 8
1170 70 16 1 3900 67 8
1110 55 11 0.5 2800 84 8
1150 55 11 0.5 3400 90 8
710 49 14 0.5 2030 7 2
790 35 9 0 1340 59 3
720 49 14 0.5 2120 8 3
660 35 9 0 1070 26 2
690 35 9 0 1670 32 2
1270 84 36 1.5 3160 84 4
1240 80 25 2.5 2260 81 3
1310 85 27 2.5 2500 82 3
1440 87 37 1.5 4030 90 5
610 24 4.5 0 2200 58 4
1680 107 39 2.5 3850 133 17
1000 54 10 0.5 1670 115 12
1230 59 11 1 2160 161 12
730 54 10 0.5 1490 40 3
940 46 20 1 2800 84 6
940 47 14 0 2430 71 4
1380 97 49 2 1860 70 8
970 60 20 1 3520 82 8
1360 84 28 2 2520 115 13
1470 91 31 2.5 2800 119 14
1600 107 30 1 2540 125 16
1200 71 33 1 3650 76 4
950 69 23 1 2310 51 5
220 24 4.5 0 250 1 0
210 23 4 0 330 1 0
230 15 7 0 390 12 2
940 60 22 2.5 1610 48 1
850 52 19 2.5 1290 47 1
630 35 12 1 1670 59 7
1120 67 23 2.5 2460 74 3
540 30 6 0 750 62 6
1070 73 24 2.5 1900 50 1
70 0 0 0 0 17 3
400 19 3.5 0 740 51 4
770 46 15 2 1170 47 1
1090 63 25 2.5 2520 70 5
1420 104 43 3 3740 45 4
50 0 0 0 340 9 3
35 0 0 0 260 7 2
1110 70 24 3 2100 65 1
1190 82 24 2.5 2070 63 3
Page 44
Applebees
530 21 4 0 1390 61 8
1250 60 12 0 3450 114 12
1330 61 20 1 3400 114 12
1000 59 11 0.5 2140 81 7
1300 77 14 1 2740 104 10
2030 80 15 1 4480 264 15
1230 67 16 1 4390 97 9
450 16 6 0 1810 32 6
720 25 7 0 2340 67 8
1270 72 18 0.5 3180 99 6
1220 72 18 0.5 2930 87 6
1770 100 26 1 4760 131 9
1700 100 26 1 4040 113 9
370 6 1 0 1930 37 7
1290 63 31 0.5 740 172 6
350 17 9 0 200 47 2
1660 82 51 0 950 224 4
450 31 20 0 280 44 2
340 18 14 0 150 45 0
990 52 28 0.5 870 116 5
900 34 15 0.5 990 144 3
380 23 16 1 270 41 1
810 46 22 0 530 91 3
0 0 0 0 25 0 0
0 0 0 0 0 0 0
0 0 0 0 50 0 0
0 0 0 0 25 0 0
100 0 0 0 35 27 0
0 0 0 0 30 1 0
80 0 0 0 25 21 0
110 0 0 0 35 29 0
100 0 0 0 15 26 0
100 0 0 0 25 28 0
100 0 0 0 20 27 0
70 0 0 0 15 19 0
100 0 0 0 105 27 0
100 0 0 0 20 28 0
400 19 3.5 0 740 51 4
80 0 0 0 0 18 0
50 0 0 0 0 12 1
220 22 3.5 0 420 5 2
240 14 3 0 600 11 1
270 6 4 0 160 45 0
250 13 4 0 860 28 1
90 0 0 0 15 22 0
230 14 2.5 0 540 16 1
80 0 0 0 5 20 0
620 35 13 0 1430 54 2
330 18 7 0 750 30 1
Page 45
Applebees
350 19 15 0 160 46 0
310 9 2.5 0 580 45 2
150 6 4 0 125 14 0
430 30 9 1 610 24 1
730 46 15 1.5 1100 47 1
390 27 7 1 490 23 1
660 40 12 1.5 870 46 1
70 0 0 0 0 16 0
790 42 26 0 450 98 1
360 20 14 0 210 47 1
350 7 2 0 990 59 5
60 0 0 0 0 14 0
70 0 0 0 20 18 0
0 0 0 0 10 0 0
25 0 0 0 25 4 3
280 15 12 0 110 38 1
70 0 0 0 15 19 0
330 15 12 0 130 49 0
1420 81 40 2 2670 109 9
1320 88 41 2.5 3510 70 6
1580 98 46 2.5 3940 114 10
1440 85 41 2 3320 110 9
500 10 3.5 0 1910 79 12
1530 84 41 2 3130 125 8
620 46 15 1.5 1820 25 4
220 4.5 0.5 0 1120 21 3
380 27 12 0 1110 24 2
220 9 5 0 990 25 6
300 23 7 0 390 19 1
320 23 14 1 1490 17 2
220 19 4 0 360 8 2
460 25 8 0 1640 30 2
140 4 1 0 990 15 1
160 7 2.5 0 1380 17 2
480 29 13 1.5 1190 21 3
310 21 12 0.5 890 20 1
580 36 12 1 1530 50 1
280 15 10 0 1230 18 2
270 16 3 0 900 21 3
390 26 4.5 0.5 560 25 3
690 32 18 1 1670 54 4
230 13 6 0 1190 25 2
1110 57 18 0 3360 89 5
1040 56 18 0 2640 71 5
1700 88 29 0.5 5650 130 8
1570 87 29 0.5 4010 100 7
1000 52 14 0 2290 98 7
890 50 14 0 1730 77 7
1460 75 24 0 3650 129 7
Page 46
Applebees
1240 73 23 0 2530 87 7
610 41 12 1 1130 32 4
330 18 9 0 920 14 4
1000 65 16 1 1670 53 6
440 19 9 0 1250 17 5
490 9 1 0 3170 57 7
530 39 8 0.5 1140 29 4
300 16 4 0 760 27 3
1060 78 15 1 2270 57 7
610 31 8 0 1520 54 7
570 39 11 0.5 1090 25 3
360 21 9 0 640 12 3
1060 75 21 1 2130 49 6
640 40 16 0.5 1220 23 5
410 29 6 0 820 12 3
190 5 2 0 450 11 3
820 57 11 1 1640 25 6
370 10 3.5 0 900 21 5
620 43 8 0 1560 36 7
450 34 6 0 1150 14 6
1050 72 11 0 2530 68 13
720 53 8 0 1700 25 12
450 33 7 0.5 930 13 3
230 9 3.5 0 560 11 3
900 66 15 1.5 1860 25 6
450 19 7 0.5 1120 21 5
660 46 7 1.5 740 44 5
320 17 3 1 620 27 5
1310 93 15 2.5 1470 88 11
650 35 6 1.5 1230 53 11
690 42 6 1 1340 52 5
360 13 1.5 1 1220 34 5
1240 77 12 2.5 2000 87 9
570 19 3 1.5 1750 53 9
810 49 11 0.5 1510 66 8
580 32 9 0 1210 48 8
1340 81 17 1 2600 108 14
880 48 12 0.5 1990 70 13
990 72 21 1 2560 51 9
800 52 18 1 1920 48 8
1300 94 25 1.5 3540 58 11
910 54 18 1 2250 51 10
340 4.5 1 0 2060 35 6
230 15 7 0 390 12 2
1130 80 28 4 3550 49 7
720 33 11 0 1810 47 1
710 41 8 0.5 1760 52 2
1050 63 18 1 3600 62 4
1040 60 29 1 3280 61 4
Page 47
Applebees
630 35 12 1 1670 59 7
1130 65 21 1 3460 77 3
540 30 6 0 750 62 6
70 0 0 0 0 17 3
400 19 3.5 0 740 51 4
820 56 9 0.5 1160 60 2
900 39 15 0.5 2380 72 1
1060 54 11 1.5 2640 110 6
35 0 0 0 260 7 2
50 0 0 0 340 9 3
960 50 12 0 2180 98 6
840 37 8 0.5 2580 105 4
320 4.5 1 0 730 47 8
1140 75 22 1.5 2740 74 4
1280 70 13 0.5 3170 129 10
760 38 9 0.5 2660 58 6
380 4.5 1 0 2370 59 6
1560 105 18 1.5 1960 106 10
1910 137 24 1.5 3150 121 12
790 24 4.5 0 3000 98 7
310 6 1.5 0 2160 39 9
390 21 4 0 1270 35 2
220 17 3 0 1070 2 0
230 15 7 0 390 12 2
420 30 14 0 1230 27 2
360 26 16 1 1690 18 2
160 4 1 0 1120 17 1
180 8 2.5 0 1570 18 2
540 32 15 1.5 1310 24 4
350 24 14 0.5 1000 22 1
220 24 4.5 0 250 1 0
210 23 4 0 330 1 0
210 18 2.5 0 460 13 0
150 15 2.5 0 480 2 0
280 16 10 0 1380 19 2
450 35 21 1 680 28 2
430 29 12 0 920 30 3
90 3.5 1.5 0 125 10 3
1190 93 28 1.5 1560 75 3
250 14 7 0 1340 27 3
50 5 0.5 0 150 3 2
700 41 10 1 2310 31 4
840 35 8 0 3940 117 7
550 22 8 0 2500 37 6
1320 53 23 1 5670 137 12
1340 54 24 1 5950 137 12
1410 67 26 1.5 6330 139 12
1340 65 25 1.5 6060 138 12
1360 55 24 1.5 6440 139 12
Page 48
Applebees
1070 65 22 1 3430 54 7
230 15 7 0 390 12 2
1020 48 15 0.5 2040 89 3
1240 80 25 2.5 2260 81 3
1310 85 27 2.5 2500 82 3
630 35 12 1 1670 59 7
540 30 6 0 750 62 6
830 49 17 1.5 2350 74 2
70 0 0 0 0 17 3
400 19 3.5 0 740 51 4
35 0 0 0 260 7 2
50 0 0 0 340 9 3
590 39 18 3 550 0 0
590 39 17 2 760 0 0
240 10 4 0 760 0 0
310 13 5 0 970 0 0
390 14 6 0 1520 26 5
380 29 19 1 520 28 2
1290 65 15 1 4420 123 13
150 5 1 0 640 22 3
330 18 3.5 0 900 38 4
35 0 0 0 260 7 2
50 0 0 0 340 9 3
540 29 14 1 2120 5 0.6
630 31 8 0.5 2030 35 2
390 19 6 0.5 1740 2 0
530 13 5 0 1840 25 0.6
880 47 19 0.5 2650 20 0
950 47 19 0.5 3370 38 1
60 3 0.5 0 380 7 1
140 15 5 0 220 1 0
230 16 9 0 1120 4 0
330 10 3 0 1610 38 8
580 35 8 0 1880 33 4
620 28 5 0 1530 58 4
590 35 8 0 1920 33 4
560 28 5 0 1400 42 4
870 58 17 2 1540 54 2
730 54 10 0.5 1490 40 3
430 21 9 0.5 1330 39 3
600 38 14 0.5 1780 37 2
570 28 5 0 1700 45 4
350 18 4.5 0 840 16 1
360 25 7 0 1020 4 1
400 17 4.5 0 670 29 1
360 25 7 0 1070 4 1
330 17 4.5 0 540 13 1
430 18 3.5 0 1480 42 3
560 29 8 0 1390 46 3
Page 49
Applebees
530 34 12 1 1110 41 4
580 40 10 0 950 42 6
220 24 4.5 0 250 1 0
210 23 4 0 330 1 0
390 14 6 0 1520 26 5
490 9 1 0 3170 57 7
450 16 6 0 1810 32 6
380 4.5 1 0 2370 59 6
500 10 3.5 0 1910 79 12
Page 50
Applebees
prot (g)
92
91
70
71
71
70
71
60
61
61
61
62
43
51
56
71
40
48
16
14
22
45
55
59
26
36
43
35
58
32
1
1
13
55
48
18
58
7
55
1
5
44
60
77
3
1
52
50
Page 51
Applebees
26
62
81
36
49
84
60
54
55
59
58
89
88
49
16
4
17
3
3
13
9
5
10
0
0
0
0
0
0
0
0
0
0
0
0
0
0
5
0
0
2
18
12
6
0
9
0
23
11
Page 52
Applebees
3
11
10
17
33
15
29
1
12
4
14
1
0
0
3
3
0
2
69
65
62
63
32
72
27
25
15
9
4
12
4
28
12
8
34
11
22
16
14
15
46
5
63
62
100
98
38
34
70
Page 53
Applebees
61
32
32
55
54
51
16
16
33
31
26
25
47
45
27
26
54
52
31
30
50
48
27
26
54
53
17
17
34
34
28
28
53
53
27
27
46
46
37
36
60
58
45
13
54
60
35
56
63
Page 54
Applebees
18
56
7
1
5
20
65
31
1
3
33
22
29
43
34
46
29
47
50
47
36
14
16
13
17
13
13
10
38
13
1
1
1
1
17
10
13
5
16
5
1
54
30
53
76
63
76
51
76
Page 55
Applebees
67
13
55
51
56
18
7
38
1
5
1
3
60
60
37
48
43
5
53
4
6
1
3
65 Fib=<1
52
53
80 Fib=<1
95
95
1
1
18
31
35
35
35
35
34
22
20
28
36
31
30
31
30
30
25
29
Page 56
Applebees
16
14
1
1
43
51
54
29
32
Page 57
Arby's Item How Many? Pnts+ Calories Fat Carbs Fiber
Roast Beef Sandwiches
Arby's Melt w/Cheddar 0 9 340 15 36 2
Arby-Q 0 9 360 14 40 2
Beef 'N Cheddar 0 13 480 24 43 2
Big Montana 0 17 630 32 41 3
Giant Roast Beef 0 13 480 23 41 3
Junior Roast Beef 0 8 310 13 34 2
Regular Roast Beef 0 10 350 16 34 2
Super Roast Beef 0 13 470 23 47 3
More Sandwiches Sub: 0 0 0 0 0
Chicken Bacon 'N Swiss 0 16 610 33 49 2
Chicken Breast Fillet 0 15 540 30 47 2
Chicken Cordon Bleu 0 17 630 35 47 2
Grilled Chicken Deluxe 0 12 450 22 37 2
Roast Chicken Club 0 14 520 28 38 2
Hot Ham 'N Swiss 0 9 340 13 35 1
French Dip 0 12 440 18 42 2
Hot Ham 'N Swiss 0 14 530 27 45 3
Italian 0 21 780 53 49 3
Philly Beef 'N Swiss 0 19 700 42 46 4
Roast Beef 0 20 760 48 47 3
Turkey 0 17 630 37 51 2
Market Fresh Sandwiches Sub: 0 0 0 0 0
Roast Beef & Swiss 0 22 810 42 73 5
Roast Ham & Swiss 0 20 730 34 74 5
Roast Chicken Caesar 0 21 820 38 75 5
Roast Turkey & Swiss 0 20 760 33 75 5
Salads (no dressing) Sub: 0 0 0 0 0
Turkey Club Salad 0 9 350 21 9 3
Caesar Salad 0 2 90 4 8 3
Grilled Chicken Caesar 0 6 230 8 8 3
Chicken Finger Salad 0 15 570 34 39 3
Caesar Side Salad 0 1 45 2 4 2
Roast Chicken Salad 0 4 160 2.5 15 6
Grilled Chicken Salad 0 5 210 4.5 14 6
Garden Salad 0 2 70 1 14 6
Side Salad 0 1 25 0 5 2
Light Menu Sub: 0 0 0 0 0
Light Grilled Chicken 0 7 280 5 30 3
Light Roast Chicken Deluxe 0 7 260 5 33 3
Light Roast Turkey Deluxe 0 7 260 5 33 3
Sides Sub: 0 0 0 0 0
Cheddar Curly Fries 0 12 460 24 54 4
Curly Fries SM 0 8 310 15 39 3
Curly Fries M 0 11 400 20 50 4
Curly Fries LG 0 16 620 30 78 7
Homestyle Fries SM 0 8 300 13 42 3
Homestyle Fries M 0 10 370 16 53 4
Homestyle Fries LG 0 15 560 24 79 6
Potato Cakes (2) 0 7 250 16 26 3
Jalapeno Bites 0 9 330 21 30 2
Mozzarella Sticks 0 13 470 29 34 2
Onion Petals 0 11 410 24 43 2
Chicken Finger 4-Pack 0 17 640 38 42 0
Baked Potato Sub: 0 0 0 0 0
Baked Potato w/Butter & sour cream 0 13 500 24 65 6
Baked Potato w/cheddar & broccoli 0 14 540 24 71 7
Deluxe Baked Potato 0 17 650 34 67 6
Desserts Sub: 0 0 0 0 0
Apple Turnover (Iced) 0 11 420 16 65 2
Cherry Turnover (Iced) 0 11 410 16 63 1
Breakfast Sub: 0 0 0 0 0
Biscuit with butter 0 8 280 17 27 0.5
Biscuit with Ham 0 9 330 20 28 1
Biscuit with Sausage 0 13 460 33 28 1
Biscuit with Bacon 0 10 360 24 27 1
Croissant with Ham 0 9 310 19 29 0
Croissant with Sausage 0 13 440 32 29 0
Croissant with Bacon 0 10 340 23 28 1
Sourdough with Ham 0 10 390 6 67 2
Sourdough with Sausage 0 14 520 19 67 2
Sourdough with Bacon 0 11 420 10 66 3
French Toastix (no syrup) 0 10 370 17 48 4
Salad Dressings Sub: 0 0 0 0 0
Buttermilk Ranch Dressing 0 10 360 39 2 0
Caesar Dressing 0 9 310 34 1 0
Honey French Dressing 0 8 290 24 18 0.1
Horsey Sauce Packet 0 2 60 5 3 0
Low-cal Italian 0 1 25 1 3 0.1
Drinks Sub: 0 0 0 0 0
Milk 0 3 120 5 12 0
Hot Chocolate 0 3 110 1 23 0
Orange Juice 0 4 140 0 34 0
Vanilla Shake 0 14 470 15 83 0
Chocolate Shake 0 14 480 16 84 0
Strawberry Shake 0 14 500 13 87 0
Jamocha Shake 0 14 470 15 82 0
Sub: 0 0 0 0 0
Total Eaten: 0 0 0 0 0
WW Points: 0
Total Sodium: 0 mg
WW PointsPlus: 0
Cholesterol Sodium Protein Pnts+ UnRounded
70 890 16 9.069
70 1530 16 9.246
90 1240 23 12.783
155 2080 47 16.737
110 1440 32 13.051
70 740 16 8.337
85 950 21 9.566
85 1130 22 12.789
0 0 0 0.000
110 1550 31 16.480
90 1160 24 14.851
120 1820 34 17.051
110 1050 29 12.166
115 1440 29 13.817
90 1450 23 9.166
100 1680 28 11.589
110 1860 29 14.240
120 2440 29 21.360
130 1940 36 18.766
130 2230 35 20.406
100 2170 26 17.269
0 0 0 0.000
130 1780 37 21.709
125 2180 36 19.669
140 2160 43 21.446
130 1920 43 20.160
0 0 0 0.000
90 920 33 9.154
10 170 7 2.297
80 920 33 5.703
65 1300 30 15.480
5 95 4 1.154
40 700 20 3.620
65 800 30 4.940
0 45 4 1.663
0 20 2 0.566
0 0 0 0.000
55 1170 29 6.954
40 1010 23 6.731
40 980 23 6.731
0 0 0 0.000
5 1290 6 12.263
0 770 4 8.217
0 990 5 10.709
0 1540 8 16.354
0 570 3 7.937
0 710 4 9.914
0 1070 6 14.817
0 490 2 6.880
40 670 7 9.137
60 1330 18 12.634
0 300 4 11.046
70 1590 31 17.166
0 0 0 0.000
55 170 8 13.480
50 680 12 14.417
90 750 20 17.366
0 0 0 0.000
0 230 4 11.377
0 250 4 11.240
0 0 0 0.000
0 780 5 7.720
30 1610 12 9.200
25 1080 12 12.543
10 1000 9 9.846
50 1130 13 9.223
45 600 13 12.566
30 520 10 9.789
30 1570 19 10.394
25 1040 19 13.737
10 960 16 10.960
0 440 7 9.903
0 0 0 0.000
5 490 1 10.337
60 470 1 8.943
0 410 0 8.118
5 150 0 1.611
0 1030 0 0.575
0 0 0 0.000
20 120 8 3.320
0 120 2 2.937
0 0 1 3.783
45 360 10 13.783
45 370 10 14.149
15 340 11 13.794
45 390 10 13.674
0 0 0 0.000
0 0 0 0.000
Chick-Fil-A Item How Many? Pnts+ Calories Fat Carbs Fiber Cholesterol
Chicken Sandwhiches 0
Chick-fil-A 0 11 410 16 38 1 60
Chick-fil-A (no butter) 0 10 380 13 37 1 60
Chicken Deluxe 0 11 420 16 39 2 60
Char-grilled Chicken 0 7 280 7 29 1 60
Char-grilled Chicken (no butter) 0 6 240 3.5 28 1 60
Chick-fil-A Char-grilled Chicken Club 0 9 360 13 31 2 80
Chicken Salad Sandwich 0 9 350 15 32 5 65
Other Chicken Sub: 0 0 0 0 0 0
Chick N Strips 0 6 250 11 12 0 70
Chicken Nuggets 0 7 260 12 12 0 70
Chicken Soup (1 cup) 0 3 100 1.5 13 1 20
Spicy Cool Wrap 0 10 390 7 51 3 70
Char-grilled Cool Wrap 0 10 390 7 53 3 70
Caesar Cool Wrap 0 12 460 11 51 3 85
Sides Sub: 0 0 0 0 0 0
Waffle Potato Fries 0 7 280 14 37 5 15
Carrot - Raisin Salad (3 oz.) 0 4 130 5 22 2 0
Cole Slaw (small) 0 6 210 17 14 2 20
Breakfast Sub: 0 0 0 0 0 0
Plain Biscuit 0 7 260 11 38 1 0
Hot Buttered Biscuit 0 7 270 12 38 1 0
Biscuit with Bacon 0 8 300 14 38 1 5
Biscuit with Egg 0 9 340 16 38 1 245
Biscuit with Bacon and Egg 0 10 390 20 38 1 260
Hashbrowns 0 5 170 9 20 2 10
Danish 0 12 430 17 63 2 25
Desserts Sub: 0 0 0 0 0 0
Icedream - cup 0 6 230 6 38 0 25
Icedream - cone 0 4 160 4 28 0 15
Cheesecake 0 9 340 21 30 2 90
Lemon Pie 0 9 320 10 51 3 110
Fudge Nut Brownie 0 9 330 15 45 4 20
Sub: 0 0 0 0 0 0
Total Eaten: 0 0 0 0 0 0
WW Points: 0
Total Sodium: 0 mg
WW PointsPlus: 0
Sodium Protein Pnts+ Unrounded
0.000
1300 28 10.720
1290 28 9.840
1300 28 10.749
1000 25 7.154
1000 25 6.146
1370 30 9.291
880 20 8.760
0 0 0.000
570 25 6.417
1090 26 6.766
940 9 2.540
1150 31 9.931
1120 31 10.149
1540 38 11.600
0 0 0.000
105 3 7.491
90 1 3.606
180 1 5.823
0 0 0.000
670 4 7.240
680 4 7.497
780 6 8.194
740 11 9.166
860 13 10.377
350 2 4.509
160 6 11.600
0 0 0.000
100 5 6.126
80 4 4.434
270 6 9.046
220 7 8.509
210 4 8.789
0 0 0.000
0 0 0.000
McDonalds
Nutrition Facts Pnts+ Pnts+ UnRou Serving Size Serving (g)
Hamburger 7 6.61715 3.5 oz (100 g)
Cheeseburger 8 7.88000 4 oz (114 g)
Double Cheeseburger 12 11.73142 5.8 oz (165 g)
McDouble 10 10.32000 5.3 oz (151 g)
Quarter Pounder with Cheese+ 13 13.43999 7 oz (198 g)
Double Quarter Pounder with Cheese++ 19 19.29141 9.8 oz (279 g)
Big Mac 14 14.38856 7.5 oz (214 g)
Big N' Tasty 12 12.14285 7.2 oz (206 g)
Big N' Tasty with Cheese 14 13.55428 7.7 oz (220 g)
Angus Bacon & Cheese 21 20.66285 10.2 oz (291 g)
Angus Deluxe 20 19.98856 11.1 oz (314 g)
Angus Mushroom & Swiss 20 20.39427 10 oz (283 g)
Filet-O-Fish 10 9.96571 5 oz (142 g)
McChicken 10 9.57714 5 oz (143 g)
McRib 13 13.23428 7.4 oz (209 g)
Premium Grilled Chicken Classic Sandwich 11 10.79429 8 oz (226 g)
Premium Crispy Chicken Classic Sandwich 14 13.86858 8.1 oz (230 g)
Premium Grilled Chicken Club Sandwich 13 13.26286 8.8 oz (250 g)
Premium Crispy Chicken Club Sandwich 17 16.59428 9 oz (254 g)
Premium Grilled Chicken Ranch BLT Sandwich 12 12.00001 8.3 oz (236 g)
Premium Crispy Chicken Ranch BLT Sandwich 15 15.24000 8.5 oz (240 g)
Southern Style Crispy Chicken Sandwich 11 10.72000 8.7 oz (161 g)
Ranch Snack Wrap (Crispy) 9 9.15428 4.1 oz (117 g)
Ranch Snack Wrap (Grilled) 7 6.96000 4.3 oz (122 g)
Honey Mustard Snack Wrap (Crispy) 9 9.00571 4.2 oz (118 g)
Honey Mustard Snack Wrap (Grilled) 7 6.81143 4.4 oz (124 g)
Chipotle BBQ Snack Wrap (Crispy) 9 8.85714 4.2 oz (120 g)
Chipotle BBQ Snack Wrap (Grilled) 7 6.92000 4.4 oz (125 g)
Angus Bacon & Cheese Snack Wrap 10 10.27999 5.1 oz (145 g)
Angus Deluxe Snack Wrap 11 11.02856 6 oz (170 g)
Angus Mushroom & Swiss Snack Wrap 11 11.46856 5.7 oz (162 g)
Mac Snack Wrap 9 8.99999 4.4 oz (126 g)
Small French Fries 6 6.01143 2.5 oz (71 g)
Medium French Fries 10 10.06286 4.1 oz (117 g)
Large French Fries 13 13.33714 5.4 oz (154 g)
Ketchup Packet 0 0.32572 1 pkg (10 g)
Salt Packet 0 0.00000 1 pkg (0.7 g)
Chicken McNuggets (4 piece) 5 5.19428 2.3 oz (64 g)
Barbeque Sauce 1 1.30286 1 pkg (28 g)
Honey 1 1.30286 1 pkg (14 g)
Hot Mustard Sauce 2 1.55143 1 pkg (28 g)
Sweet 'N Sour Sauce 1 1.30286 1 pkg (28 g)
Chicken Selects Premium Breast Strips (3 pc) 11 10.77142 4.6 oz (131 g)
Chicken Selects Premium Breast Strips (5 pc) 18 17.99427 7.7 oz (219 g)
Spicy Buffalo Sauce 2 1.57142 1.3 oz (35 g)
Creamy Ranch Sauce 5 4.84570 1.3 oz (35 g)
Page 64
McDonalds
Tangy Honey Mustard Sauce 2 1.60000 1.3 oz (35 g)
Southwestern Chipotle Barbeque Sauce 2 1.54858 1.3 oz (5 g)
Premium Southwest Salad with Grilled Chicken 8 7.83429 12.3 oz (350 g)
Premium Southwest Salad with Crispy Chicken 11 11.16571 12.5 oz (353 g)
Premium Southwest Salad (without chicken) 3 3.39715 8.1 oz (231 g)
Premium Bacon Ranch Salad with Grilled Chicken 6 6.39428 11.3 oz (321 g)
Premium Bacon Ranch Salad with Crispy Chicken 10 9.72571 11.4 oz (324 g)
Premium Bacon Ranch Salad (without chicken) 3 3.46857 7.8 oz (223 g)
Premium Caesar Salad with Grilled Chicken 5 5.34857 11 oz (311 g)
Premium Caesar Salad with Crispy Chicken 9 8.67999 11.1 oz (314 g)
Premium Caesar Salad (without chicken) 2 2.40571 7.5 oz (213 g)
Side Salad 0 0.44572 3.1 oz (87 g)
Butter Garlic Croutons 2 1.57429 0.5 oz (14 g)
Snack Size Fruit & Walnut Salad 6 5.62858 1 pkg (163 g)
Newman's Own Creamy Southwest Dressing 3 2.82857 1.5 fl oz (44 ml)
Newman's Own Creamy Caesar Dressing 5 5.24570 2 fl oz (59 ml)
Newman's Own Low Fat Balsamic Vinaigrette 1 1.20571 1.5 fl oz (44 ml)
Newman's Own Low Fat Family Recipe Italian Dressing 2 1.60286 1.5 fl oz (44 ml)
Newman's Own Ranch Dressing 5 4.92571 2 fl oz (59 ml)
Egg McMuffin 8 7.82857 7.1 oz (137 g)
Sausage McMuffin 10 9.92571 6.2 oz (111 g)
Sausage McMuffin with Egg 12 11.95999 8 oz (162 g)
English Muffin 4 4.00001 4.3 oz (56 g)
Bacon, Egg & Cheese Biscuit (Regular Size Biscuit) 11 11.14285 4.9 oz (140 g)
Bacon, Egg & Cheese Biscuit (Large Size Biscuit) 13 12.74285 5.4 oz (154 g)
Sausage Biscuit with Egg (Regular Size Biscuit) 14 13.87999 5.7 oz (163 g)
Sausage Biscuit with Egg (Large Size Biscuit) 15 15.47999 6.2 oz (177 g)
Sausage Biscuit (Regular Size Biscuit) 11 11.47999 4.1 oz (117 g)
Sausage Biscuit (Large Size Biscuit) 13 12.97142 4.6 oz (131 g)
Southern Style Chicken Biscuit (Regular Size Biscuit) 11 10.98857 5 oz (143 g)
Southern Style Chicken Biscuit (Large Size Biscuit) 12 12.48000 5.5 oz (157 g)
Steak, Egg & Cheese Bagel 17 17.34285 9.2 oz (231 g)
Bacon, Egg & Cheese McGriddles 11 11.05143 6.3 oz (164 g)
Sausage, Egg & Cheese McGriddles 15 15.10856 7.6 oz (201 g)
Sausage McGriddles 11 11.28000 5 oz (141 g)
Big Breakfast (Regular Size Biscuit) 20 20.19998 9.5 oz (269 g)
Big Breakfast (Large Size Biscuit) 22 21.69141 10 oz (283 g)
Big Breakfast with Hotcakes (Regular Size Biscuit) 29 29.26285 14.8 oz (420 g)
Big Breakfast with Hotcakes (Large Size Biscuit) 31 30.75428 15.3 oz (434 g)
Sausage Burrito 8 7.95428 3.9 oz (111 g)
McSkillet Burrito with Sausage 16 16.26284 8.4 oz (238 g)
Hotcakes 9 9.32001 5.3 oz (151 g)
Hotcakes and Sausage 14 13.92572 6.8 oz (192 g)
Hotcake Syrup 5 4.88573 1 pkg (60 g)
Whipped Margarine 1 1.15714 (1 pat) 6g
Hash Brown 4 3.87428 2 oz (56 g)
Grape Jam 1 0.97715 0.5 oz (14 g)
Strawberry Preserves 1 0.97715 0.5 oz (14 g)
Bacon, Egg & Cheese Bagel 15 14.97714 6.5 oz (185 g)
Page 65
McDonalds
Fruit 'n Yogurt Parfait (7 oz) 4 4.16572 5.3 oz (149 g)
Low Fat Caramel Dip 2 1.75715 0.8 oz (21 g)
Vanilla Reduced Fat Ice Cream Cone 4 3.87143 3.2 oz (90 g)
Kiddie Cone 1 1.21714 1 oz (29 g)
Strawberry Sundae 7 7.33144 6.3 oz (178 g)
Hot Caramel Sundae 9 9.13144 6.4 oz (182 g)
Hot Fudge Sundae 9 9.00572 6.3 oz (179 g)
Peanuts (for Sundaes) 1 1.22000 0.3 oz (7 g)
McFlurry with M&M'S Candies (12 fl oz cup) 19 18.88001 12.5 oz (353 g)
McFlurry with OREO Cookies (12 fl oz cup) 15 15.49716 11.6 oz (329 g)
Baked Hot Apple Pie 7 6.68000 2.7 oz (77 g)
Cinnamon Melts 12 12.36001 4 oz (114 g)
McDonaldland Cookies 7 7.01144 2 oz (57 g)
Chocolate Chip Cookie 4 4.44000 1 cookie (33 g)
Oatmeal Raisin Cookie 4 4.03429 1 cookie (33 g)
Sugar Cookie 4 4.26286 1 cookie (33 g)
Apple Dippers with Low Fat Caramel Dip 3 2.62572 3.1 oz (89 g)
Chocolate McCaf Shake (12 fl oz cup) 16 15.50287 10.2 oz (332 g)
Chocolate Triple Thick Shake (12 fl oz cup) 12 11.65716 12 fl oz (267 g)
Snack Size McFlurry with M&M'S Candies 12 11.72572 7.3 oz (207 g)
Snack Size McFlurry with OREO Cookies 9 9.41144 6.7 oz (190 g)
Strawberry McCaf Shake (12 fl oz cup) 15 15.36573 10.5 oz (340 g)
Strawberry Triple Thick Shake (12 fl oz cup) 11 11.41144 12 fl oz (265 g)
Vanilla McCaf Shake (12 fl oz cup) 15 14.58287 9.9 oz (323 g)
Vanilla McCaf Shake (16 fl oz cup) 18 18.47431 12.8 oz (412 g)
Vanilla McCaf Shake (22 fl oz cup) 23 22.70860 16 oz (512 g)
Vanilla Triple Thick Shake (32 fl oz cup) 30 29.92576 32 fl oz (708 g)
Drinks to come later
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McDonalds
Calories Calories from Total Fat (g) % Daily Value*Saturated Fat % Daily Value*Trans Fat (g)
250 80 9 13 3.5 16 0.5
300 110 12 19 6 28 0.5
440 210 23 35 11 54 1.5
390 170 19 29 8 42 1
510 230 26 40 12 61 1.5
740 380 42 65 19 95 2.5
540 260 29 45 10 50 1.5
460 220 24 37 8 42 1.5
510 250 28 43 11 54 1.5
790 350 39 60 17 87 2
750 350 39 60 16 82 2
770 360 40 61 17 85 2
380 170 18 28 3.5 18 0
360 150 16 25 3 15 0
500 240 26 40 10 48 0
420 90 10 15 2 10 0
530 180 20 31 3.5 17 0
530 160 17 27 6 29 0
630 250 28 43 7 36 0
470 110 12 19 3 15 0
580 200 23 35 4.5 22 0
400 150 17 26 3 14 0
340 150 17 26 4.5 23 0
270 90 10 16 4 19 0
330 140 16 24 4.5 22 0
260 80 9 14 3.5 18 0
330 140 15 24 4.5 22 0
260 80 9 13 3.5 18 0
390 190 21 33 9 47 1
410 220 25 38 10 49 1.5
430 230 26 39 10 50 1.5
330 170 19 30 7 34 1
230 100 11 18 1.5 8 0
380 170 19 29 2.5 13 0
500 220 25 38 3.5 17 0
15 0 0 0 0 0 0
0 0 0 0 0 0 0
190 100 12 18 2 10 0
280 160 17 27 3 15 0
460 260 29 44 5 25 0
50 0 0 0 0 0 0
50 0 0 0 0 0 0
60 20 2.5 4 0 0 0
50 0 0 0 0 0 0
400 210 24 37 3.5 17 0
660 360 40 61 6 28 0
60 50 6 9 1 5 0
170 160 18 28 3 14 0
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McDonalds
60 20 2 3 0 0 0
60 0 0 0 0 0 0
320 80 9 14 3 14 0
430 180 20 30 4 20 0
140 40 4.5 7 2 9 0
260 90 9 15 4 21 0
370 180 20 31 6 28 0
140 70 7 11 3.5 18 0
220 60 6 10 3 15 0
330 150 17 26 4.5 22 0
90 35 4 6 2.5 12 0
20 0 0 0 0 0 0
60 15 1.5 3 0 0 0
210 70 8 13 1.5 7 0
100 50 6 9 1 5 0
190 170 18 28 3.5 17 0
40 25 3 4 0 0 0
60 20 2.5 4 0 0 0
170 130 15 23 2.5 12 0
300 110 12 19 5 24 0
370 200 22 34 8 42 0
450 250 27 42 10 51 0
160 30 3 5 0.5 3 0
420 210 23 35 12 59 0
480 240 27 42 12 62 0
510 290 33 50 14 71 0
570 330 37 57 15 74 0
430 240 27 42 12 62 0
480 280 31 48 13 65 0
410 180 20 31 8 41 0
470 220 24 37 9 45 0
660 300 33 52 12 59 1
420 160 18 28 8 38 0
560 290 32 49 12 61 0
420 200 22 34 8 40 0
740 430 48 73 17 87 0
800 470 52 80 18 90 0
1090 510 56 87 19 96 0
1150 540 60 93 20 100 0
300 140 16 25 7 33 0
610 320 36 56 14 69 0.5
350 80 9 13 2 9 0
520 210 24 37 7 36 0
180 0 0 0 0 0 0
40 40 4.5 7 1.5 8 0
150 80 9 14 1.5 6 0
35 0 0 0 0 0 0
35 0 0 0 0 0 0
560 240 27 42 9 46 0.5
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McDonalds
160 20 2 3 1 5 0
70 5 0.5 1 0 0 0
150 35 3.5 6 2 11 0
45 10 1 2 0.5 4 0
280 60 6 10 4 20 0
340 70 8 12 5 25 0
330 90 10 15 7 35 0
45 30 3.5 5 0.5 3 0
710 230 25 39 16 78 1
580 170 19 30 10 50 1
250 110 13 19 7 35 0
460 170 19 30 9 43 0
260 70 8 13 2.5 12 0
160 70 8 12 3.5 19 0
150 50 6 9 2.5 13 0
160 60 7 11 3 15 0
100 5 0.5 1 0 0 0
580 150 17 26 10 52 1
720 180 20 31 12 62 1
880 220 24 37 15 73 1.5
440 90 10 16 6 31 0.5
580 120 14 21 8 41 1
770 160 18 28 11 55 1
1160 240 27 42 16 82 2
430 140 16 24 10 48 0.5
340 100 12 18 6 29 0
570 150 17 26 10 52 1
710 180 20 31 12 62 1
860 220 24 37 15 73 1.5
420 90 10 15 6 30 0.5
560 120 13 20 8 40 1
740 160 18 27 11 53 1
1110 240 26 41 16 80 2
540 150 16 25 10 50 1
680 180 20 30 12 60 1
830 210 24 36 14 71 1.5
1110 240 26 41 16 80 2
420 90 10 15 6 30 0.5
550 120 13 20 8 40 1
740 160 18 27 11 53 1
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McDonalds
Cholesterol (m% Daily Value*Sodium (mg) % Daily Value*Carbohydrates% Daily Value*Dietary Fiber (
25 9 520 22 31 10 2
40 13 750 31 33 11 2
80 26 1150 48 34 11 2
65 22 920 38 33 11 2
90 31 1190 50 40 13 3
155 52 1380 57 40 13 3
75 25 1040 43 45 15 3
70 23 720 30 37 12 3
85 28 960 40 38 13 3
145 49 2070 86 63 21 4
135 45 1700 71 61 20 4
135 46 1170 49 59 20 4
40 14 640 27 38 13 2
35 11 830 34 40 13 2
70 23 980 41 44 15 3
70 23 1190 50 51 17 3
50 17 1150 48 59 20 3
95 31 1410 59 52 17 4
75 25 1360 57 60 20 4
80 27 1440 60 54 18 3
65 21 1400 58 62 21 3
45 16 1030 43 39 13 1
30 10 810 34 33 11 1
45 15 830 35 26 9 1
30 10 780 33 34 11 1
45 15 800 33 27 9 1
30 9 810 34 35 12 1
45 14 830 34 28 9 1
75 25 1080 45 28 9 1
75 25 990 41 27 9 2
75 26 730 30 27 9 2
45 15 690 29 26 9 1
0 0 160 7 29 10 3
0 0 270 11 48 16 5
0 0 350 15 63 21 6
0 0 110 5 3 1 0
0 0 270 11 0 0 0
30 9 400 17 11 4 0
40 14 600 25 16 5 0
70 23 1000 42 27 9 0
0 0 260 11 12 4 0
0 0 0 0 12 4 0
5 1 250 10 9 3 2
0 0 150 6 12 4 0
50 17 1010 42 23 8 0
85 29 1680 70 39 13 0
0 0 800 33 1 0 1
10 3 270 11 2 1 0
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McDonalds
5 2 140 6 10 3 0
0 0 210 9 15 5 1
70 24 960 40 30 10 6
55 18 920 38 38 13 6
10 3 150 6 20 7 6
90 30 1010 42 12 4 3
75 24 970 40 20 7 3
25 9 300 12 10 3 3
75 25 890 37 12 4 3
60 19 840 35 20 7 3
10 4 180 7 9 3 3
0 0 10 0 4 1 1
0 0 140 6 10 3 1
5 2 60 2 31 10 2
20 7 340 14 11 4 0
20 7 500 21 4 1 0
0 0 730 30 4 1 0
0 0 730 30 8 3 0
20 6 530 22 9 3 0
260 87 820 34 30 10 2
45 15 850 35 29 10 2
285 95 920 38 30 10 2
0 0 280 12 27 9 2
235 79 1160 48 37 12 2
235 79 1270 53 43 14 3
250 83 1170 49 36 12 2
250 83 1280 53 42 14 3
30 10 1080 45 34 11 2
30 10 1190 50 39 13 3
30 10 1180 49 41 14 2
30 10 1290 54 46 15 3
300 99 1580 66 56 19 3
240 80 1110 46 48 16 2
265 88 1360 56 48 16 2
35 11 1030 43 44 15 2
555 185 1560 65 51 17 3
555 185 1680 70 56 19 4
575 192 2150 90 111 37 6
575 192 2260 94 116 39 7
115 38 830 35 26 9 1
410 137 1390 58 44 15 3
20 7 590 24 60 20 3
50 17 930 39 61 20 3
0 0 20 1 45 15 0
0 0 55 2 0 0 0
0 0 310 13 15 5 2
0 0 0 0 9 3 0
0 0 0 0 9 3 0
260 86 1300 54 56 19 3
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McDonalds
5 2 85 4 31 10 1
5 1 35 2 15 5 0
15 5 60 2 24 8 0
5 2 20 1 8 3 0
25 8 95 4 49 16 1
30 10 160 7 60 20 1
25 8 180 8 54 18 2
0 0 0 0 2 1 1
60 19 220 9 105 35 4
50 17 320 14 89 30 3
0 0 170 7 32 11 4
15 5 370 15 66 22 3
0 0 300 12 43 14 1
10 3 90 4 21 7 1
10 3 135 6 22 7 1
5 2 120 5 21 7 0
5 1 35 2 23 8 0
50 16 240 10 94 31 1
60 20 300 13 119 40 1
75 25 370 16 147 49 1
40 13 190 8 76 25 1
50 17 250 11 102 34 1
70 23 330 14 134 45 1
100 34 510 21 203 68 2
35 11 130 5 64 21 2
30 10 200 8 53 18 2
50 16 170 7 92 31 0
65 21 210 9 116 39 0
75 26 260 11 144 48 0
40 13 130 5 73 24 0
50 17 170 7 97 32 0
70 23 230 10 128 43 0
100 34 350 15 194 65 0
45 16 170 7 88 29 0
60 20 220 9 111 37 0
75 25 270 11 138 46 0
100 34 370 16 193 64 0
40 13 140 6 72 24 0
50 17 190 8 96 32 0
70 23 250 10 128 43 0
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McDonalds
% Daily Value*Sugars (g) Protein (g) Vitamin A Vitamin C Calcium Iron
6 6 12 0 2 10 15
7 6 15 6 2 20 15
8 7 25 10 2 25 20
7 7 22 6 2 20 20
11 9 29 10 4 30 25
11 9 48 10 4 30 35
13 9 25 6 2 25 25
11 8 24 6 8 15 25
12 8 27 10 8 20 25
14 13 45 10 4 25 35
16 10 40 15 8 25 35
16 8 44 8 0 40 35
7 5 15 2 0 15 10
7 5 14 0 2 10 15
10 11 22 2 2 15 20
13 11 32 4 10 8 20
13 12 28 4 8 8 20
14 12 39 8 10 20 20
14 13 35 8 8 20 20
14 12 36 4 10 10 20
14 13 31 4 8 8 20
5 6 24 2 2 10 10
4 2 14 2 0 10 10
4 2 18 2 2 10 10
4 4 14 2 0 10 10
4 4 18 2 2 10 10
5 4 14 4 0 10 10
5 5 18 4 2 10 10
5 4 21 6 2 10 20
6 3 20 8 4 10 20
8 2 22 4 0 15 20
5 3 15 2 0 8 15
12 0 3 0 8 2 4
20 0 4 0 15 2 6
26 0 6 0 20 2 8
0 2 0 2 2 0 0
0 0 0 0 0 0 0
0 0 10 0 2 0 4
0 0 14 0 2 2 4
0 0 24 0 2 2 8
0 10 0 2 0 0 0
0 11 0 0 0 0 0
8 6 1 0 0 0 2
0 10 0 2 0 0 0
0 0 23 0 0 2 4
0 0 38 0 0 4 8
6 0 0 4 2 0 0
0 1 0 0 0 0 0
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McDonalds
0 8 0 0 0 0 0
2 11 0 4 0 2 2
25 11 30 130 50 15 15
25 12 26 130 50 15 15
24 6 6 130 45 15 10
13 5 33 130 50 15 10
13 6 29 130 50 15 10
13 4 9 130 50 15 8
13 5 30 130 50 20 10
13 6 26 130 50 20 10
13 4 7 130 50 20 8
6 2 1 45 25 2 4
2 0 2 0 0 2 4
9 25 4 0 170 8 2
0 3 1 0 0 2 2
0 2 2 0 0 6 0
0 3 0 0 4 0 0
0 1 1 0 0 0 0
0 4 1 0 0 4 0
8 3 18 10 0 30 20
8 2 14 6 2 25 15
8 2 21 10 2 30 20
7 2 5 2 0 15 10
7 3 15 10 0 15 15
12 4 15 15 0 15 20
6 2 18 6 0 10 20
11 3 18 10 0 10 20
6 2 11 0 0 6 15
11 3 11 4 0 8 15
6 3 17 0 2 6 15
11 4 17 4 2 8 15
11 7 33 20 4 20 30
8 15 15 10 0 20 15
8 15 20 10 0 20 15
8 15 11 0 0 8 10
12 3 28 15 2 15 25
17 3 28 15 2 15 30
23 17 36 15 2 25 40
28 17 36 15 2 30 40
4 2 12 10 2 15 15
11 4 27 20 10 20 25
10 14 8 0 0 15 15
10 14 15 0 0 15 15
0 32 0 0 0 0 0
0 0 0 4 0 0 0
6 0 1 0 2 0 2
0 9 0 0 2 0 0
0 9 0 0 4 0 0
10 7 24 20 2 20 20
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McDonalds
3 21 4 0 15 15 4
0 9 0 0 0 2 0
0 18 4 6 0 10 2
0 6 1 2 0 4 0
6 45 6 10 4 20 0
6 44 7 10 0 25 0
8 48 8 10 0 25 6
2 0 2 0 0 0 0
16 97 15 20 0 50 8
14 73 13 20 0 45 8
15 13 2 4 25 2 6
11 32 6 4 0 6 15
3 13 4 0 0 0 10
3 15 2 2 0 2 8
3 13 2 2 0 2 6
0 11 2 2 0 0 4
0 15 0 0 310 6 0
3 77 11 20 0 35 10
4 98 15 25 0 45 15
6 121 18 30 0 60 15
3 63 10 15 0 35 8
4 84 13 20 0 45 10
5 111 18 30 0 60 15
7 168 27 40 0 90 20
9 59 9 10 0 30 4
8 43 8 10 0 25 6
0 79 11 20 2 40 2
0 100 14 25 2 50 2
0 124 18 30 4 60 2
0 63 10 15 2 30 2
0 84 13 20 2 45 2
0 111 17 30 2 60 2
0 168 25 40 4 90 4
0 64 10 20 0 35 2
0 82 14 25 0 45 2
0 103 17 30 0 60 2
0 145 25 40 0 90 2
0 54 9 15 0 30 2
0 72 13 20 0 45 2
0 96 17 30 0 60 2
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McDonalds
% DAILY VALUE
McDonald's USA Nutrition Facts for Popular Menu Items
We provide a nutrition analysis of our menu items to help you balance your McDonald's meal wit
Note: Nutrient contributions from individual components may not equal the total due to federal ro
This list is effective 10-09-2010.
* Contains less than 2% of the Daily Value of these nutrients
Available at participating McDonald's
+ Based on the weight before cooking 4 oz. (113.4g)
++ Based on the weight before cooking 8 oz. (226.8g)
Based on the weight before cooking 5.33 oz. (151.1 g)
The values represent the sodium derived from ingredients plus water. Sodium content of the w
** Percent Daily Values (DV) are based on a 2,000 calorie diet. Your daily values may be higher o
The nutrition information on this website is derived from testing conducted in accredited laborato
SPLENDA No Calorie Sweetener is the registered trademark of McNeil Nutritionals, LLC
EQUAL 0 Calorie Sweetener is a registered trademark of Merisant Company
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McDonalds
ou balance your McDonald's meal with other foods you eat. Our goal is to provide you with the information you need to make sensible decis
ay not equal the total due to federal rounding regulations. Percent Daily Values (DV) and RDIs are based on unrounded values.
s plus water. Sodium content of the water is based on the value listed for municipal water in the USDA National Nutrient Database. The actu
diet. Your daily values may be higher or lower depending on your calorie needs.
ting conducted in accredited laboratories, published resources, or from information provided from McDonald's suppliers. The nutrition inform
mark of McNeil Nutritionals, LLC
Merisant Company
Page 77
McDonalds
ation you need to make sensible decisions about balance, variety and moderation in your diet.
ed on unrounded values.
National Nutrient Database. The actual amount of sodium may be higher or lower depending upon the sodium content of the water where t
Donald's suppliers. The nutrition information is based on standard product formulations and serving sizes. All nutrition information is based
Page 78
McDonalds
e sodium content of the water where the beverage is dispensed.
zes. All nutrition information is based on average values for ingredients from McDonald's suppliers throughout the U.S. and is rounded to m
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McDonalds
oughout the U.S. and is rounded to meet current US FDA NLEA guidelines. Variation in serving sizes, preparation techniques, product test
Page 80
McDonalds
preparation techniques, product testing and sources of supply, as well as regional and seasonal differences may affect the nutrition values
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McDonalds
rences may affect the nutrition values for each product. In addition, product formulations change periodically. You should expect some vari
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McDonalds
odically. You should expect some variation in the nutrient content of the products purchased in our restaurants. None of our products is cer
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McDonalds
taurants. None of our products is certified as vegetarian. This information is correct as of January 2007, unless stated otherwise.
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McDonalds
07, unless stated otherwise.
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PapaJohn's
Cheese Pizza
Crust Type Original Crust
Pizza Size Pizza for One Small Medium Large
Serving Size 1 slice (81g) 1 slice (80g) 1 slice (91g) 1 slice (125g)
Order Size 1/4 of an order 1/6 of an order 1/8 of an order 1/8 of an order
Calories per Serving 180 180 210 290
Calories from Fat 50 50 70 90
Total Fat (%DV*) 6g (9%) 6g (9%) 8g (12%) 10g (15%)
Saturated Fat (%DV*) 2.5g (13%) 2.5g (13%) 3.5g (18%) 4.5g (23%)
Trans Fat 0g 0g 0g 0g
Cholesterol (%DV*) 15mg (5%) 15mg (5%) 20mg (7%) 25mg (8%)
Sodium (%DV*) 450mg (19%) 440mg (18%) 530mg (22%) 720mg (30%)
Carbohydrates (%DV*) 25g (8%) 25g (8%) 26g (9%) 37g (12%)
Dietary Fiber (%DV*) 1g (4%) 1g (4%) 1g (4%) 2g (8%)
Sugar 3g 3g 3g 4g
Protein 7g 7g 8g 11g
Vitamin A (%DV*) (2%) (2%) (4%) (4%)
Vitamin C (%DV*) (4%) (4%) (4%) (6%)
Calcium (%DV*) (10%) (10%) (15%) (20%)
Iron (%DV*) (8%) (8%) (8%) (10%)
Pepperoni Pizza
Total Fat (%DV*) 9g (14%) 9g (14%) 10g (15%) 14g (22%)
Saturated Fat (%DV*) 3.5g (18%) 4g (20%) 4g (20%) 6g (30%)
Sugar 3g 3g 3g 4g
Vitamin A (%DV*) (2%) (2%) (2%) (4%)
Vitamin C (%DV*) (4%) (4%) (4%) (6%)
Calcium (%DV*) (10%) (10%) (10%) (15%)
Iron (%DV*) (8%) (8%) (10%) (15%)
John's Favorite
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PapaJohn's
Serving Size 1 slice (100g) 1 slice
(1/6 of (100g)
an 1 slice (105g) 1 slice (150g)
Order Size (1/4 of an order) order) (1/8 of an order) (1/8 of an order)
Total Fat (%DV*) 14g (22%) 14g (22%) 15g (23%) 21g (32%)
Saturated Fat (%DV*) 6g (30%) 6g (30%) 6g (30%) 9g (45%)
Sugar 3g 3g 3g 4g
Vitamin A (%DV*) (4%) (4%) (4%) (6%)
Vitamin C (%DV*) (4%) (4%) (4%) (6%)
Calcium (%DV*) (15%) (15%) (20%) (25%)
Iron (%DV*) (10%) (10%) (10%) (15%)
The Works
Total Fat (%DV*) 9g (14%) 9g (14%) 9g (14%) 14g (22%)
Saturated Fat (%DV*) 3.5g (18%) 3.5g (18%) 4g (20%) 6g (30%)
Sugar 3g 3g 3g 5g
Vitamin A (%DV*) (4%) (4%) (4%) (6%)
Vitamin C (%DV*) (10%) (8%) (8%) (10%)
Calcium (%DV*) (10%) (10%) (15%) (20%)
Iron (%DV*) (10%) (10%) (10%) (15%)
The Meats
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PapaJohn's
Total Fat (%DV*) 11g (17%) 12g (18%) 12g (18%) 17g (26%)
Sugar 3g 3g 3g 5g
Vitamin A (%DV*) (2%) (2%) (4%) (4%)
Vitamin C (%DV*) (4%) (4%) (4%) (6%)
Calcium (%DV*) (10%) (10%) (15%) (15%)
Iron (%DV*) (10%) (10%) (10%) (15%)
Garden Fresh
Total Fat (%DV*) 5g (8%) 4.5g (7%) 7g (11%) 9g (14%)
Saturated Fat (%DV*) 2g (10%) 2g (10%) 3g (15%) 4g (20%)
Sugar 4g 3g 4g 5g
Vitamin A (%DV*) (4%) (4%) (6%) (8%)
Vitamin C (%DV*) (10%) (8%) (10%) (15%)
Calcium (%DV*) (10%) (8%) (15%) (15%)
Iron (%DV*) (8%) (6%) (10%) (15%)
Spicy Italian
Total Fat (%DV*) 12g (18%) 11g (17%) 13g (20%) 18g (28%)
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PapaJohn's
Sugar 3g 3g 3g 4g
Vitamin A (%DV*) (4%) (4%) (4%) (6%)
Vitamin C (%DV*) (4%) (4%) (4%) (6%)
Calcium (%DV*) (10%) (10%) (15%) (20%)
Iron (%DV*) (10%) (10%) (10%) (15%)
Spinach Alfredo
Total Fat(%DV*) 7g(11%) 7g(11%) 8g(12%) 10g(15%)
Saturated Fat(%DV*) 2.5g(13%) 3g(15%) 3.5g(18%) 4.5g(23%)
Cholesterol(%DV*) 15mg(5%) 15mg(5%) 20mg(7%) 25g(8%)
Sodium(%DV*) 460mg(19%) 460mg(19%) 500mg(21%) 690mg(29%)
Carbohydrates(%DV*) 25g(8%) 25g(8%) 25g(8%) 25g(8%)
Dietary Fiber(%DV*) 1g(4%) 1g(4%) 1g(4%) 1g(4%)
Sugar 3g 2g 3g 4g
Vitamin A(%DV*) 10.00% 10.00% 10.00% 15.00%
Vitamin C(%DV*) 0.00% 0.00% 0.00% 0.00%
Calcium (%DV*) 10.00% 15.00% 15.00% 20.00%
Iron (%DV*) 8.00% 8.00% 8.00% 10.00%
BBQ Chicken / Bacon

Total Fat(%DV*) 7g(11%) 8g(12%) 8g(12%) 12g(18%)
Saturated Fat(%DV*) 3g(15%) 3g(15%) 3.5g(18%) 5g(25%)
Cholesterol(%DV*) 20mg(7%) 25mg(8%) 25mg(8%) 35mg(12%)
Sodium(%DV*) 680mg(28%) 690mg(29%) 740mg(31%) 1030mg(43%)
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PapaJohn's
Carbohydrates(%DV*) 30g(10%) 30g(10%) 32g(11%) 45g(15%)
Dietary Fiber(%DV*) 1g(4%) 1g(4%) 1g(4%) 2g(8%)
Sugar 3g 2g 3g 4g
Vitamin A(%DV*) 6.00% 6.00% 6.00% 8.00%
Vitamin C(%DV*) 2.00% 2.00% 2.00% 2.00%
Calcium (%DV*) 10.00% 10.00% 15.00% 15.00%
Iron (%DV*) 8.00% 8.00% 10.00% 15.00%
Hawaiian BBQ Chicken

Serving Size N/A 1 slice
(1/6 of (110g)
an 1 slice (116g) 1 slice (164g)
Order Size order) (1/8 of an order) (1/8 of an order)
Calories per Serving 240 250 350
Calories from Fat 70 80 110
Total Fat (%DV*) 8g (12%) 8g (12%) 12g (18%)
Saturated Fat (%DV*) 3g (15%) 3.5g (18%) 5g (25%)
Trans Fat 0g 0g 0g
Cholesterol (%DV*) 25mg (8%) 25mg (8%) 35mg (12%)
Sodium (%DV*) 690mg (29%) 740mg (31%) 1030mg (43%)
Carbohydrates (%DV*) 31g (10%) 33g (11%) 46g (15%)
Dietary Fiber (%DV*) 1g (4%) 1g (4%) 2g (8%)
Sugar 8g 9g 12g
Protein 10g 11g 15g
Vitamin A (%DV*) 6.00% 6.00% 8.00%
Vitamin C (%DV*) 2.00% 4.00% 4.00%
Calcium (%DV*) 10.00% 15.00% 15.00%
Iron (%DV*) 8.00% 10.00% 15.00%
Tuscan Six Cheese

Total Fat (%DV*) 8g (12%) 9g (14%) 9g (14%) 13g (20%)
Saturated Fat (%DV*) 3.5g (18%) 4g (20%) 4.5g (23%) 6g (30%)
Sugar 3g 3g 3g 4g
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PapaJohn's
Vitamin A (%DV*) (4%) (4%) (4%) (6%)
Vitamin C (%DV*) (4%) (4%) (4%) (6%)
Calcium (%DV*) (15%) (20%) (20%) (30%)
Iron (%DV*) (8%) (8%) (8%) (15%)
#VALUE!
Side Item Cheesesticks Side Item Breadsticks

Serving Size 4 sticks (136g) Serving Size 2 stick (115g)
Servings Per
Servings Per Container 3.5 Container 5
Calories per
Calories per Serving 370 Serving 290
Calories from Fat 150 Calories from Fat 40
Total Fat (%DV*) 16g (25%) Total Fat (%DV*) 4.5g (7%)
Saturated Fat
Saturated Fat (%DV*) 7g (35%) (%DV*) 0.5g (3%)
Trans Fat 0g Trans Fat 0g
Cholesterol
Cholesterol (%DV*) 35mg (12%) (%DV*) 0mg (0%)
Sodium (%DV*) 860mg (36%) Sodium (%DV*) 540mg (23%)
Carbohydrates
Carbohydrates (%DV*) 41g (14%) (%DV*) 54g (18%)
Dietary Fiber
Dietary Fiber (%DV*) 2g (8%) (%DV*) 2g (8%)
Sugar 4g Sugar 4g
Protein 14g Protein 8g
Vitamin A (%DV*) (10%) Vitamin A (%DV*) (0%)
Vitamin C (%DV*) (0%) Vitamin C (%DV*) (0%)
Calcium (%DV*) (25%) Calcium (%DV*) (2%)
Iron (%DV*) (15%) Iron (%DV*) (15%)
Spicy Buffalo
Side Item Wings Side Item BBQ Wings
Serving Size 2 wings (79g) Serving Size 2 wings (79g)
Servings Per
Servings Per Container 5 Container 5
Calories per
Total Fat (%DV*) 13g (20%) Total Fat (%DV*) 12g (18%)
Saturated Fat
Saturated Fat (%DV*) 3g (15%) (%DV*) 3g (15%)
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PapaJohn's
Cholesterol
Carbohydrates
Dietary Fiber
Sugar 1g Sugar 2g
Iron (%DV*) (0%) Iron (%DV*) (0%)
Parmesan
Side Item Chickenstrips Extras Cheese
Serving Size 2 strips (74g) Serving Size 1 packet (3.5g)
Calories per
Servings Per Container 3.5 Serving 15
Calories per Serving 130 Calories from Fat 10
Calories from Fat 40 Total Fat (%DV*) 1g (2%)
Saturated Fat
Total Fat (%DV*) 4.5g (7%) (%DV*) 0.5g (3%)
Saturated Fat (%DV*) 0.5g (3%) Trans Fat --g
Cholesterol
Trans Fat 0g (%DV*) 5mg (2%)
Cholesterol (%DV*) 25mg (8%) Sodium (%DV*) 45mg (2%)
Carbohydrates
Sodium (%DV*) 430mg (18%) (%DV*) 0g (0%)
Dietary Fiber
Dietary Fiber (%DV*) 0g (0%) Sugar --g
Sugar 0g Protein --g
Protein 12g Vitamin A (%DV*) (0%)
Vitamin A (%DV*) (0%) Vitamin C (%DV*) (--%)
Vitamin C (%DV*) (0%) Calcium (%DV*) (4%)
Calcium (%DV*) (0%) Iron (%DV*) (0%)
Iron (%DV*) (2%)
Dipping Sauces Special Garlic Pizza Sauce Cheese Sauce Honey Mustard
Serving Size 1 cup (28g) 1 cup (28g) 1 cup (28g) 1 cup (28g)

Total Fat (%DV*) 17g (26%) 1g (2%) 3.5g (5%) 15g (23%)
Page 92
PapaJohn's
Saturated Fat (%DV*) 3g (15%) 0g (0%) 1g (5%) 2.5g (13%)


Sugar 0g 1g 1g 4g
Protein 0g 0g 1g 0g
Vitamin A (%DV*) (20%) (4%) (4%) (0%)
Vitamin C (%DV*) (0%) (0%) (0%) (0%)
Calcium (%DV*) (0%) (0%) (0%) (0%)
Iron (%DV*) (0%) (0%) (0%) (0%)
Dipping Sauces BBQ Sauce Buffalo Sauce Ranch Sauce Blue Cheese
Serving Size 1 cup (28g) 1 cup (28g) 1 cup (28g) 1 cup (28g)
Total Fat (%DV*) 0g (0%) 0.5g (1%) 10g (15%) 16g (25%)
Saturated Fat (%DV*) 0g (0%) 0g (0%) 1.5g (8%) 3.5g (18%)
Sugar 10g 2g 1g 1g
Protein 0g 0g 1g 1g
Vitamin A (%DV*) (2%) (2%) (0%) (2%)
Vitamin C (%DV*) (2%) (2%) (0%) (0%)
Calcium (%DV*) (0%) (0%) (2%) (2%)
Iron (%DV*) (4%) (0%) (0%) (0%)
Dessert Applepie Dessert Cinnaepie

Serving Size 4 sticks (190g) Serving Size 4 sticks (167g)
Servings Per
Servings Per Container 3 Container 3
Calories per
Total Fat (%DV*) 10g (15%) Total Fat (%DV*) 19g (29%)
Saturated Fat
Saturated Fat (%DV*) 2.5g (13%) (%DV*) 6g (30%)
Page 93
PapaJohn's
Cholesterol
Carbohydrates
Dietary Fiber
Sugar 43g Sugar 39g
Iron (%DV*) (15%) Iron (%DV*) (20%)
Page 94
PapaJohn's
Thin Crust
Extra Large Large
1 slice (131g) 1 slice (90g)
1/10 of an order 1/8 of an order
300 230
90 110
10g (15%) 12g (18%)
4.5g (23%) 5g (25%)
0g 0g
25mg (8%) 25g (8%)
740mg (31%) 380mg (16%)
40g (13%) 22g (7%)
2g (8%) 1g (4%)
5g 2g
11g 9g
(4%) (4%)
(6%) (6%)
(20%) (20%)
(15%) (4%)
Thin Crust
Extra Large Large
340 270
130 140
14g (22%) 16g (25%)
6g (30%) 6g (30%)
0g 0g
30mg (10%) 30mg (10%)
900mg (38%) 530mg (22%)
40g (13%) 22g (7%)
2g (8%) 1g (4%)
5g 2g
13g 10g
(4%) (4%)
(6%) (6%)
(15%) (20%)
(15%) (4%)
Thin Crust
Extra Large Large
Page 95
PapaJohn's
(1/10 of an order) (1/8 of an order)
430 340
200 200
22g (34%) 22g (34%)
9g (45%) 9g (45%)
0g 0g
40mg (13%) 40mg (13%)
1110mg (46%) 850mg (35%)
40g (13%) 20g (7%)
2g (8%) 1g (4%)
5g 2g
17g 14g
(6%) (6%)
(6%) (6%)
(25%) (25%)
(15%) (4%)
Thin Crust
Extra Large Large
350 270
130 140
14g (22%) 15g (23%)
6g (30%) 6g (30%)
0g 0g
30mg (10%) 30mg (10%)
980mg (41%) 590mg (25%)
42g (14%) 23g (8%)
2g (8%) 2m (8%)
5g 2g
14g 11g
(6%) (6%)
(15%) (10%)
(20%) (20%)
(15%) (6%)
Thin Crust
Extra Large Large
400 310
Page 96
PapaJohn's
170 170
19g (29%) 19g (29%)
8g (40%) 7g (35%)
0g 0g
40mg (13%) 40mg (13%)
1100mg (46%) 710mg (30%)
40g (13%) 22g (7%)
2g (8%) 1g (4%)
5g 2g
16g 13g
(4%) (4%)
(6%) (6%)
(15%) (20%)
(15%) (4%)
Thin Crust
Extra Large Large
300 220
90 100
10g (15%) 11g (17%)
4g (20%) 4g (20%)
0g 0g
20mg (7%) 20mg (7%)
740mg (31%) 360mg (15%)
42g (14%) 24g (8%)
2g (8%) 2g (8%)
6g 3g
11g 8g
(8%) (8%)
(20%) (15%)
(20%) (20%)
(15%) (4%)
Thin Crust
Extra Large Large
400 320
180 180
20g (31%) 20g (31%)
8g (40%) 8g (40%)
Page 97
PapaJohn's
0g 0g
40mg (13%) 22mg (7%)
1040mg (43%) 640mg (27%)
41g (14%) 22g (7%)
2g (8%) 2g (8%)
5g 2g
15g 12g
(6%) (6%)
(6%) (6%)
(20%) (20%)
(15%) (6%)
Thin Crust
Extra Large Large
300 220
100 110
11g(17%) 12g(18%)
4.5g(23%) 4.5g(23%)
0g 0g
25g(8%) 25g(8%)
740mg(31%) 350mg(15%)
25g(8%) 25g(8%)
2g(8%) 1g(4%)
4g 1g
11g 8g
15.00% 15.00%
0.00% 0.00%
20.00% 20.00%
15.00% 2.00%
Thin Crust
Extra Large Large
370 290
110 120
12g(18%) 13g(20%)
5g(25%) 5g(25%)
0g 0g
35mg(12%) 35mg(12%)
1090mg(45%) 690mg(29%)
Page 98
PapaJohn's
48g(16%) 29g(10%)
2g(8%) 1g(4%)
4g 1g
16g 13g
8.00% 8.00%
2.00% 2.00%
15.00% 20.00%
15.00% 4.00%
Thin Crust
Extra Large Large
(1/10 of an order) (1/8 of an order)
370 290
110 120
12g (18%) 13g (20%)
5g (25%) 5g (25%)
0g 0g
35mg (12%) 35mg (12%)
1090mg (45%) 690mg (29%)
50g (17%) 31g (10%)
2g (8%) 1g (4%)
13g 9g
16g 13g
8.00% 8.00%
4.00% 4.00%
15.00% 20.00%
15.00% 4.00%
Thin Crust
Extra Large Large
340 260
120 130
13g (20%) 14g (22%)
6g (30%) 6g (30%)
0g 0g
30mg (10%) 30mg (10%)
840mg (35%) 460mg (19%)
40g (13%) 22g (7%)
2g (8%) 1g (4%)
5g 2g
Page 99
PapaJohn's
15g 12g
(6%) (6%)
(6%) (6%)
(30%) (30%)
(15%) (4%)
Garlic Parmesan
Side Item Breadsticks
Serving Size 2 stick (124g)
Servings Per
Container 5
Calories per
Serving 340
Calories from Fat 90
Total Fat (%DV*) 10g (15%)
Saturated Fat
(%DV*) 1.5g (8%)
Trans Fat 0g
Cholesterol
(%DV*) 0mg (0%)
Sodium (%DV*) 720mg (30%)
Carbohydrates
(%DV*) 54g (18%)
Dietary Fiber
(%DV*) 2g (8%)
Sugar 5g
Protein 9g
Vitamin A (%DV*) (6%)
Vitamin C (%DV*) (0%)
Calcium (%DV*) (2%)
Iron (%DV*) (15%)
Honey Chipotle
Side Item Wings
Serving Size 2 wings (79g)
Servings Per
Container 5
Calories per
Serving 190
Calories from Fat 110
Saturated Fat
(%DV*) 3g (15%)
Trans Fat 0g
Page 100
PapaJohn's
Cholesterol
(%DV*) 50mg (17%)
Carbohydrates
(%DV*) 8g (3%)
Dietary Fiber
(%DV*) 0g (0%)
Sugar 5g
Protein 12g
Calcium (%DV*) (0%)
Iron (%DV*) (0%)
Crushed Red
Extras Pepper
Serving Size 1 packet (1g)
Calories per
Serving 5
Calories from Fat 0
Saturated Fat
(%DV*) 0g (0%)
Trans Fat --g
Cholesterol
(%DV*) --mg (--%)
Carbohydrates
(%DV*) 1g (0%)
Dietary Fiber
(%DV*) 0g (0%)
Sugar --g
Protein 0g
Calcium (%DV*) (0%)
Iron (%DV*) (0%)
Special
Extras Seasonings
Serving Size 1 packet (3g)
Calories per
Serving 5
Calories from Fat 0
Page 101
PapaJohn's
Saturated Fat
(%DV*) 0g (0%)
Trans Fat --g
Cholesterol
(%DV*) 0mg (0%)
Carbohydrates
(%DV*) 1g (0%)
Dietary Fiber
(%DV*) 0g (0%)
Sugar 0g
Protein 0g
Calcium (%DV*) (0%)
Iron (%DV*) (0%)
Page 102
6/14/2007 Qty Eaten Pnts+ Serving Grams Calories Total Fat (g) Sodium (mg)
12" Med Pan Pizza 1 slice (1 slice = 1/8 pizza)
Cheese Only 0 7 104 270 13 570
Pepperoni 0 8 102 280 14 640
Supreme 0 8 127 310 16 720
Pepperoni & Mushroom 0 7 109 260 13 560
Italian Sausage & Red Onion 0 8 119 300 15 610
Quartered Ham & Pineapple 0 7 109 250 11 560
Meat Lover's 0 10 135 370 22 990
Veggie Lover's 0 7 119 250 11 530
Subtotal: 0 0 0 0 0 0
12" Medium Thin 'N Crispy Pizzas 1 slice (1 slice = 1/8 pizza)
Cheese Only 0 5 79 200 8 570
Pepperoni 0 6 77 210 10 640
Supreme 0 6 106 230 11 730
Meat Lover's 0 8 111 310 18 1010
Veggie Lover's 0 5 101 180 7 550
Subtotal: 0 0 0 0 0 0
12" Medium Hand-Tossed Style Pizzas 1 slice (1 slice = 1/8 pizza)
Cheese Only 0 6 98 230 10 620
Pepperoni 0 6 96 240 11 690
Supreme 0 7 122 270 13 780
Meat Lover's 0 9 129 340 19 1040
Veggie Lover's 0 6 115 210 8 580
Subtotal: 0 0 0 0 0 0
14" Large Pan Pizza 1 slice (1 slice = 1/8 pizza)
Cheese Only 0 10 146 390 19 800
Pepperoni 0 11 143 400 21 900
Supreme 0 12 176 440 23 1020
Meat Lover's 0 9 163 350 16 730
Veggie Lover's 0 14 190 530 31 1400
Subtotal: 0 0 0 0 0 0
14" Large Thin N' Crispy Pizza 1 slice (1 slice = 1/8 pizza)
Cheese Only 0 8 111 280 12 810
Pepperoni 0 8 109 300 14 920
Supreme 0 9 148 330 16 1040
Meat Lover's 0 7 141 260 10 770
Veggie Lover's 0 12 157 430 25 1430
Subtotal: 0 0 0 0 0 0
14" Large Hand-Tossed Style Pizzas 1 slice (1 slice = 1/8 pizza)
Cheese Only 0 9 142 340 14 900
Pepperoni 0 9 140 360 16 1010
Supreme 0 10 174 390 18 1130
Meat Lover's 0 13 187 490 27 1510
Veggie Lover's 0 8 163 310 12 840
Subtotal: 0 0 0
14" Large Stuffed Crust Pizzas 1 slice (1 slice = 1/8 pizza)
Cheese Only 0 10 150 360 16 1050
Pepperoni 0 10 152 390 19 1200
Supreme 0 11 185 420 21 1320
Meat Lover's 0 14 199 520 29 1690
Veggie Lover's 0 9 173 340 14 1030
Subtotal: 0 0 0 0 0 0
XL Full House Pizza 1 slice (1 slice = 1/12 pizza)
Cheese Only 0 7 114 280 12 690
Pepperoni 0 8 111 280 13 750
Supreme 0 8 139 310 14 830
Meat Lover's 0 10 143 370 20 1090
Veggie Lover's 0 7 135 260 10 650
Subtotal: 0 0 0 0 0 0
6" Personal Pan Pizzas Whole pizza
Cheese Only 0 16 249 620 26 1370
Pepperoni 0 17 245 640 29 1530
Supreme 0 19 303 710 34 1800
Meat Lover's 0 24 333 890 49 2460
Veggie Lover's 0 15 275 560 22 1250
Subtotal: 0 0 0 0 0 0
12" Fit n' Delicious Pizza 1 slice (1 slice = 1/8 pizza)
Diced_Chicken,_Red_Onion_&_Gre 0 4 103 170 4.5 520
Diced_Chicken,_Mushrooms_&_Jala 0 4 101 160 4.5 730
Ham,_Red_Onion_&_Mushroom 0 4 99 160 4.5 580
Ham,_Pineapple_&_Diced_Red_Tom 0 4 99 160 4.5 580
Green_Pepper,_Red_Onion_&_Dice 0 4 104 150 4 420
Diced_Red_Tomato,_Mushroom_&_J 0 4 102 150 4 630
Subtotal: 0 0 0 0 0 0
14" Fit n' Delicious Pizza 1 slice (1 slice = 1/8 pizza)
Diced_Chicken,_Red_Onion_&_Gre 0 6 143 230 6 730
Diced_Chicken,_Mushrooms_&_Jala 0 6 141 230 6 1010
Ham,_Red_Onion_&_Mushroom 0 6 138 230 7 820
Ham,_Pineapple_&_Diced_Red_Tom 0 6 138 230 6 830
Green_Pepper,_Red_Onion_&_Dice 0 6 144 210 6 580
Diced_Red_Tomato,_Mushroom_&_J 0 6 141 210 6 870
Subtotal: 0 0 0 0 0 0
Appetizers
Hot_Wings_(2_pieces) 0 3 62 120 7 500
Mild_Wings_(2_pieces) 0 3 58 110 7 390
Wing_Ranch_Dipping_Sauce_(1.5_o 0 6 43 220 23 400
Wing_Blue Cheese_Dipping_Sauce_( 0 6 43 220 23 400
Breadsticks_(each) 0 4 50 150 6 230
Cheese_Breadsticks_(each) 0 5 67 200 10 370
Subtotal: 0 0 0 0 0 0
Dressings & Dipping Sauces
Breadstick_Dipping_Sauce_(3_oz) 0 1 85 40 0 270
Ranch_Dressing_(2_tbsp) 0 3 30 100 10 220
Thousand_Island_Dressing_(2_tbsp) 0 3 30 120 11 220
French_Dressing_(2_tbsp) 0 4 30 150 13 180
Italian_Dressing_(2_tbsp) 0 4 30 140 15 360
Lite_Ranch_Dressing_(2_tbsp) 0 2 30 60 6 260
Lite_Italian_Dressing_(2_tbsp) 0 2 30 70 5 510
Subtotal: 0 0 0 0 0 0
Desserts
Cinnamon_Sticks_(2_pieces) 0 5 55 170 5 180
White_Icing_Dipping_Cup_(2_oz) 0 5 57 190 0 0
Apple_Dessert_Pizza_(1_slice) 0 7 101 260 5 290
Cherry_Dessert_Pizza_(1_slice) 0 7 101 260 4.5 280
Subtotal: 0 0 0 0 0 0
Soft Drinks
Pepsi_(Small)_11_fl_oz. 0 4 110 140 0 35
Pepsi_(Medium)_14_fl_oz. 0 5 140 180 0 45
Pepsi_(Large)_22_fl_oz. 0 8 220 280 0 70
Diet_Pepsi_(Small)_11_fl_oz. 0 0 110 0 0 35
Diet_Pepsi_(Medium)_14_fl_oz. 0 0 140 0 0 45
Diet_Pepsi_(Large)_22_fl_oz. 0 0 220 0 0 70
Mt._Dew_(Small)_11_fl_oz. 0 5 110 150 0 50
Mt._Dew_(Medium)_14_fl_oz. 0 6 140 190 0 60
Mt._Dew_(Large)_22_fl_oz. 0 9 220 300 0 95
Subtotal: 0 0 0 0 0 0
Total: 0 0 0 0 0 0
WW Points: 0
Total Sodium: 0
WW PointsPlus: 0
Carbohydrates (g Dietary Fiber ( Protein (g)Pnts+ UnRounded
0.0000
27 1 11 7.2000
27 1 12 7.5486
28 2 13 8.1829
27 1 11 7.2000
28 1 12 7.9143
28 1 10 6.7029
28 2 17 10.0914
28 2 10 6.6229
0 0 0 0.0000
0.0000
21 1 10 5.1714
21 1 10 5.6857
22 1 11 6.1429
21 1 9 5.0800
23 1 10 6.1600
23 1 9 4.7829
22 1 15 8.3086
23 1 8 4.9486
0 0 0 0.0000
0.0000
25 1 12 6.3029
24 1 12 6.4514
26 2 13 7.1943
25 1 11 5.9543
26 1 12 6.9257
26 1 10 5.7143
25 1 17 9.0743
26 2 10 5.6343
0 0 0 0.0000
0.0000
38 2 16 10.3143
37 2 16 10.7200
39 2 18 11.6343
37 2 15 9.8571
39 2 17 11.2857
39 2 15 9.5600
39 2 14 9.4686
39 2 23 14.1486
0 0 0 0.0000
0.0000
30 1 14 7.5429
29 1 14 7.9486
31 2 16 8.7829
30 1 13 7.4514
32 2 14 8.4514
32 1 12 6.8057
31 2 12 6.8743
31 2 21 11.5543
0 0 0 0.0000
0.0000
36 2 17 8.9029
35 2 17 9.3086
37 2 19 10.2229
36 2 16 8.8114
38 2 17 9.8914
38 2 15 8.1657
37 2 24 12.9943
37 2 14 8.2229
0.0000
0.0000
37 2 18 9.6171
37 2 19 10.4800
39 2 21 11.3943
37 2 18 9.6171
39 2 19 10.9543
39 2 17 9.2286
38 2 26 13.8000
38 2 16 9.0286
0 0 0 0.0000
0.0000
30 2 12 7.2800
30 2 12 7.5371
31 2 13 7.9943
30 2 11 6.9314
32 2 12 8.0114
32 2 11 6.8914
31 2 17 9.9029
31 2 10 6.6914
0 0 0 0.0000
0.0000
69 3 28 16.4971
67 3 28 17.0514
70 4 32 18.9486
68 3 26 15.9486
71 4 29 18.5257
70 3 25 15.0457
70 4 41 23.6286
70 4 24 15.1314
0 0 0 0.0000
0.0000
23 1 9 4.3971
22 1 9 4.2886
23 1 8 4.3057
23 1 8 4.3057
23 1 6 3.9943
22 1 6 3.8857
0 0 0 0.0000
0.0000
32 2 13 6.0457
30 2 13 5.8286
31 2 11 6.0114
32 1 11 5.9429
32 2 8 5.5886
31 2 9 5.5714
0 0 0 0.0000
0.0000
1 0 11 2.9143
2 0 11 3.0229
3 0 1 6.3314
3 0 1 6.3314
20 1 4 4.0000
21 1 7 5.4114
0 0 0 0.0000
0.0000
8 0 1 0.9600
2 0 1 2.8800
5 0 0 3.3714
9 0 0 4.3200
2 0 0 4.0743
1 0 0 1.6514
5 0 0 1.8286
0 0 0 0.0000
0.0000
27 1 4 4.5029
47 0 0 5.1029
52 1 4 7.2172
47 1 4 6.5457
0 0 0 0.0000
0.0000
37 0 0 4.0172
47 0 0 5.1029
74 0 0 8.0343
0 0 0 0.0000
0 0 0 0.0000
0 0 0 0.0000
43 0 0 4.6686
54 0 0 5.8629
85 0 0 9.2286
0 0 0 0.0000
0 0 0 0.0000
Taco Bell Item How Many? Pnts+ Calories Fat Carbs
Tacos 0
Taco 0 6 210 12 18
Taco Supreme 0 7 260 16 20
Soft Taco - Beef 0 6 210 10 20
Soft Taco - Chicken 0 5 190 7 19
Soft Taco - Steak 0 7 280 17 20
Double Decker Taco 0 10 380 17 43
Double Decker Taco Supreme 0 11 420 21 45
Burritos Sub: 0 0 0 0 0
Bean Burrito 0 9 370 12 54
7-Layer Burrito 0 13 520 22 65
Chili Cheese Burrito 0 9 330 13 40
Burrito Supreme - Beef 0 11 430 18 50
Burrito Supreme - Chicken 0 11 410 16 49
Burrito Supreme - Steak 0 11 420 16 48
Double Burrito Supreme - Beef 0 13 510 23 52
Double Burrito Supreme - Chicken 0 12 460 17 50
Double Burrito Supreme - Steak 0 12 470 18 48
Fiesta Burrito - Beef 0 10 380 15 49
Fiesta Burrito - Chicken 0 10 370 12 48
Fiesta Burrito - Steak 0 10 370 12 47
Grilled Stuft Burrito - Beef 0 19 730 35 75
Grilled Stuft Burrito - Chicken 0 18 690 29 73
Grilled Stuft Burrito - Steak 0 18 690 30 72
Chalupas Sub: 0 0 0 0 0
Chalupa Supreme - Beef 0 10 380 23 29
Chalupa Supreme - Chicken 0 10 360 20 28
Chalupa Supreme - Steak 0 9 360 20 27
Chalupa Baja - Beef 0 11 420 27 30
Chalupa Baja - Chicken 0 11 400 24 28
Chalupa Baja - Steak 0 10 400 24 27
Chalupa Nacho Cheese - Beef 0 10 370 22 30
Chalupa Nacho Cheese - Chicken 0 9 350 19 29
Chalupa Nacho Cheese - Steak 0 9 350 19 28
Gorditas Sub: 0 0 0 0 0
Gordita Supreme - Beef 0 8 300 14 27
Gordita Supreme - Chicken 0 8 300 13 28
Gordita Supreme - Steak 0 8 300 14 27
Gordita Baja - Beef 0 9 360 21 29
Gordita Baja - Chicken 0 9 340 18 28
Gordita Baja - Steak 0 9 340 18 28
Gordita Nacho Cheese - Beef 0 8 310 15 30
Gordita Nacho Cheese - Chicken 0 8 290 13 29
Gordita Nacho+Cheese - Steak 0 8 290 13 28
Cheesy Gordita Crunch 0 15 560 33 44
Cheesy Gordita Crunch Supreme 0 16 610 37 47
Nachos/Sides Sub: 0 0 0 0 0
Nachos 0 9 320 18 34
Nachos Supreme 0 12 440 24 44
Nachos BellGrande 0 20 760 39 83
Mucho Grande Nachos 0 35 1320 82 116
Pintos'n Cheese 0 4 180 8 18
Mexican Rice 0 5 190 9 23
Cinnamon Twists 0 4 150 4.5 27
Other Dinners Sub: 0 0 0 0 0
Southwest Steak Bowl 0 17 660 33 66
Zesty Chicken Border Bowl with Dressing 0 19 720 45 58
Zesty Chicken Border Bowl without Dressing 0 12 460 19 55
Tostada 0 6 250 12 27
Mexican Pizza 0 15 540 35 42
Enchirito - Beef 0 9 370 19 33
Enchirito - Chicken 0 9 350 16 32
Enchirito - Steak 0 9 350 16 31
MexiMelt 0 7 290 15 22
Taco Salad with Salsa 0 22 850 52 69
Taco Salad with Salsa without Shell 0 10 400 22 31
Cheese Quesadilla 0 13 490 28 39
Chicken Quesadilla 0 14 540 30 40
Steak Quesadilla 0 14 540 30 40
Cheese Extreme Quesadilla 0 13 470 26 40
Fresco & More Sub: 0 0 0 0 0
Fresco Bean Burrito 0 8 340 8 56
Fresco Burrito Supreme - Chicken 0 8 340 8 50
Fresco Burrito Supreme - Steak 0 8 330 8 49
Fresco Crunchy Taco 0 4 150 7 13
Fresco Grilled Steak Soft Taco 0 4 160 4.5 21
Fresco Ranchero Chicken Soft Taco 0 4 170 4 22
Fresco Soft Taco 0 5 180 7 22
Pacific Shrimp Taco 0 5 180 7 21
0 0 0 0 0
Total Eaten: 0 0 0 0 0
WW Points: 0
Total Sodium: 0 mg
WW PointsPlus: 0
Fiber Cholesterol Sodium Protein Note Pnts+ Unrounded
0.0000
3 30 330 9 5.6229
4 40 350 10 6.8800
3 30 570 11 5.5086
2 35 480 13 4.8914
2 35 630 12 7.4800
9 30 740 15 9.6914
10 40 760 15 10.8571
0 0 0 0 0.0000
12 10 1080 13 9.1772
13 25 1270 16 13.1371
4 25 900 13 8.5543
9 40 1210 17 10.8914
8 45 1120 20 10.6229
8 35 1140 21 10.6057
11 60 1500 23 12.7829
3 70 1200 27 12.0286
3 55 1230 28 12.1600
4 30 1100 14 10.1371
3 35 1000 17 9.6114
3 25 1020 18 9.5943
11 65 2090 27 18.7314
8 70 1900 33 17.7600
8 60 1970 30 17.6343
0 0 0 0 0.0000
3 40 580 14 10.1028
2 45 490 17 9.5771
2 35 500 17 9.4686
3 35 760 14 11.2400
2 40 660 17 10.6057
2 30 680 17 10.4971
3 25 740 13 9.8629
2 25 640 16 9.3371
1 20 660 16 9.3086
0 0 0 0 0.0000
3 35 550 17 7.8457
3 45 530 16 7.6057
3 35 550 17 7.8457
4 35 810 13 9.4171
3 40 710 16 8.8914
3 35 760 15 8.8000
4 25 780 13 7.9829
3 25 690 15 7.6229
2 20 700 16 7.6857
6 60 980 21 14.7028
6 70 990 22 16.1486
0 0 0 0 0.0000
3 3 560 5 3=5 Chol 8.5371
9 35 800 14 11.5086
17 35 1300 20 19.5086
18 75 2670 31 35.0743
10 15 640 9 4.0343
0.5 15 750 5 0.5=<1 Fiber 5.2286
0.5 0 190 1 0.5=<1 Fiber 4.1400
0 0 0 0 0.0000
12 60 2160 28 17.2514
10 65 1670 22 19.0800
10 30 1450 20 11.8857
11 15 640 10 6.0514
8 45 1040 20 14.7486
9 50 1300 18 9.3943
7 55 1210 21 8.9486
7 45 1220 22 8.9314
4 45 830 15 7.2971
16 70 2250 30 22.3257
15 70 1510 24 10.0171
4 55 1080 19 12.8514
4 80 1270 28 14.2971
4 75 1310 26 14.1143
4 50 1210 20 12.5371
0 0 0 0 0.0000
11 0 1290 12 8.3543
8 25 1410 18 8.4914
8 15 1340 16 8.2000
3 20 350 7 3.6114
2 15 600 9 4.1000
2 25 740 12 4.3543
3 20 640 8 4.6800
2 50 660 8 4.6514
0 0 0 0 0.0000
0 0 0 0 0.0000
Wendy's
Category Item WW P+ P+ Unrounded Calories Fat (g)
Salads Apple Pecan Chicken Salad 9 9.2171 350 12
Salads Apple Pecan Chicken Salad Half-Size 5 4.5771 180 6
Salads Roasted Pecans 3 2.8686 110 9
Salads Pomegranate Vinaigrette Dressing 2 1.6400 60 3
Salads Baja Salad 14 14.4514 550 33
Salads Baja Salad Half-Size 8 7.5086 280 17
Salads Seasoned Tortilla Strips 2 2.3629 80 4.5
Salads Creamy Red Jalapeo Dressing 3 2.8800 100 10
Salads BLT Cobb Salad 12 11.9543 460 26
Salads + BLT Cobb Salad Half-Size 6 6.0457 230 13
Salads + Avocado Ranch Dressing 3 2.7714 100 10
Salads + Spicy Chicken Caesar Salad 12 11.5886 450 25
Salads + Spicy Chicken Caesar Salad Half-Size 6 6.0971 230 13
Salads + Gourmet Croutons 2 2.3657 80 3
Salads + Lemon Garlic Caesar Dressing 3 3.2286 110 11
Salads + Classic Ranch 3 3.0286 110 11
Salads + Light Classic Ranch ** 1 1.4657 50 4.5
Salads + Italian Vinaigrette ** 2 1.9771 70 6
Salads + Fat Free French ** 1 0.9771 40 0
Salads + Thousand Island ** 4 4.4000 160 15
Sides Garden Side Salad 0 0.4743 25 0
Sides Gourmet Croutons 2 2.3657 80 3
Sides Caesar Side Salad 2 1.6486 60 3.5
Sides Gourmet Croutons 2 2.3657 80 3
Sides Lemon Garlic Caesar Dressing 3 3.2286 110 11
Sides Mandarin Orange Cup 2 2.2914 90 0
Sides Plain Baked Potato (avg. wgt. 10 oz.) 7 6.7029 270 0
Sides Sour Cream & Chives Baked Potato 8 7.9114 320 3.5
Sides Buttery Best Spread 1 1.2857 50 5
Sides Small Chili 5 5.3543 220 7
Sides Large Chili 8 7.9657 330 10
Sides Hot Chili Seasoning Packet 0 0.1086 5 0
Sides Saltine Crackers 1 0.7629 25 0.5
Sides Cheddar Cheese, shredded 2 2.0171 70 6
Sides Value Natural-Cut Fries* 6 6.0114 220 11
Sides Small Natural-Cut Fries* 8 8.2743 320 15
Sides Medium Natural-Cut Fries* 11 10.9829 420 20
Sides Large Natural-Cut Fries* 14 13.6914 520 25
Sides Ketchup, 1 Packet 0 0.3257 10 0
Drinks Nesquik Low Fat White Milk 3 2.6771 100 2.5
Drinks Nesquik Low Fat Chocolate Milk 4 4.4429 170 2.5
Drinks Diet Coke , Small Cup 0 0.0000 0 0
Drinks Sprite, Small Cup 4 4.4514 160 0
Drinks Coca-Cola, Small Cup 5 4.8857 160 0
Drinks Minute Maid Light Lemonade, Small Cup #VALUE! #VALUE! 10 0
Drinks Hi-C Flashin Fruit Punch, Small Cup #VALUE! #VALUE! 170 0
Drinks Barqs Root Beer, Small Cup #VALUE! #VALUE! 180 0
Drinks Fanta Orange, Small Cup 5 5.3200 180 0
Page 113
Wendy's
Drinks Pibb Xtra , Small Cup 5 4.8857 160 0
Drinks Coke Zero , Small Cup 0 0.0000 0 0
Drinks Dr Pepper , Small Cup 5 4.6686 160 0
Drinks Dasani Water 0 0.0000 0 0
Drinks Coffee #VALUE! #VALUE! 0 0
Drinks Coffee Creamer, 1 each 1 0.5143 20 2
Drinks Sugar, 1 packet 0 0.3257 15 0
Drinks Non-Nutritive Sweetener 0 0.1086 5 0
Drinks Hot Tea #VALUE! #VALUE! 0 0
Chicken Spicy Chipotle Boneless Wings 13 13.1314 500 20
Chicken Honey BBQ Boneless Wings 15 14.8972 570 18
Chicken Sweet & Spicy Asian Boneless Wings 14 14.1371 540 18
Chicken 4 Piece Kids Meal Chicken Nuggets 5 4.9943 180 12
Chicken 5 Piece Chicken Nuggets 6 6.1086 230 14
Chicken 10 Piece Chicken Nuggets 12 12.2743 450 29
Chicken Barbecue Nugget Sauce 1 1.1943 45 0
Chicken Sweet & Sour Nugget Sauce 1 1.3029 50 0
Chicken Honey Mustard Nugget Sauce 2 2.3029 80 6
Chicken Heartland Ranch Dipping Sauce 3 3.4114 120 12
Sandwiches Jr. Hamburger 6 5.8971 230 8
Sandwiches Jr. Cheeseburger 7 7.0514 270 11
Sandwiches Jr. Cheeseburger Deluxe 8 7.9600 300 14
Sandwiches Jr. Bacon Cheeseburger 9 9.3200 350 19
Sandwiches Double Jr. Bacon Cheeseburger 12 11.5943 440 25
Sandwiches Double Stack 10 9.5829 360 18
Sandwiches Hamburger, Kids Meal 6 5.8971 220 8
Sandwiches Cheeseburger, Kids Meal 7 6.8514 270 11
Sandwiches Single w/Everything 12 12.2857 470 21
Sandwiches Double w/Everything and Cheese 20 19.8971 750 42
Sandwiches Triple w/Everything and Cheese 27 27.3085 1030 63
Sandwiches Baconator Single 16 16.2571 610 34
Sandwiches Baconator Double 26 26.3371 980 63
Sandwiches Bacon Deluxe Single 17 17.4571 650 37
Sandwiches Bacon Deluxe Double 23 23.0514 870 52
Sandwiches Ultimate Chicken Grill Sandwich 9 9.3086 370 7
Sandwiches Spicy Chicken Fillet Sandwich 12 12.1143 460 16
Sandwiches Homestyle Chicken Fillet Sandwich 12 12.4114 470 18
Sandwiches Chicken Club Sandwich 17 16.8114 630 31
Sandwiches Crispy Chicken Sandwich 9 9.1943 350 15
Sandwiches Crispy Chicken Sandwich, Kids Meal 9 8.5714 320 13
Sandwiches Grilled Chicken Go Wrap 7 7.0343 260 10
Sandwiches Homestyle Chicken Go Wrap 9 8.5543 320 16
Sandwiches Spicy Chicken Go Wrap 9 8.6629 320 16
Sandwiches Jr. Hamburger Patty 3 2.5314 90 7
Sandwiches 1/4 lb.* Hamburger Patty 6 5.5943 220 15
Sandwiches Ultimate Chicken Grill Fillet 3 3.1829 130 2
Sandwiches Spicy Chicken Fillet 6 6.0343 230 11
Sandwiches Homestyle Chicken Fillet 6 6.1543 240 12
Sandwiches Crispy Chicken Patty 5 5.4229 200 12
Page 114
Wendy's
Ingredients Sandwich Bun 3 3.1486 120 1
Ingredients Premium Bun 5 4.8914 190 2
Ingredients Tortilla 3 3.4543 130 3.5
Ingredients American Cheese Jr. 1 1.0829 40 3.5
Ingredients American Cheese 2 1.6686 70 5
Ingredients Natural Swiss Cheese 2 2.0000 70 6
Ingredients Applewood Smoked Bacon 1 strip 1 0.8429 30 2.5
Ingredients Mayonnaise 1 1.0086 40 3.5
Ingredients Ketchup 0 0.2171 10 0
Ingredients Mustard 0 0.0000 0 0
Ingredients Honey Mustard Sauce 1 1.2257 40 3.5
Ingredients Ranch Sauce 1 1.1371 40 4
Ingredients Dill Pickles 4 each 0 0.0000 0 0
Ingredients Iceburg Lettuce Leaf 0 0.0000 0 0
Ingredients Tomato 1 slice 0 0.1086 5 0
Ingredients Onion 4 rings 0 0.1086 5 0
Frosty Treats Chocolate Frosty Small 8 8.4343 310 8
Frosty Treats Vanilla Frosty Small 8 8.4343 310 8
Frosty Treats Vanilla Frosty Float with Coca-Cola * 11 10.5829 390 7
Frosty Treats Chocolate Fudge Frosty Shake, Small 11 10.9714 410 11
Frosty Treats Chocolate Fudge Frosty Shake, Large 14 14.4743 540 13
Frosty Treats Strawberry Frosty Shake, Small 11 10.6343 390 11
Frosty Treats Strawberry Frosty Shake, Large 14 13.8286 510 13
Frosty Treats Vanilla Bean Frosty Shake, Small 10 10.4172 380 11
Frosty Treats Vanilla Bean Frosty Shake, Large 14 13.7200 510 13
Frosty Treats Frosty -cino, Small 10 10.3086 380 11
Frosty Treats Frosty-cino, Large 14 13.6114 510 13
Nestle Toll House Cookie Dough 0 0.0000
Frosty Treats Twisted Frosty, Chocolate 13 13.2172 480 16
Nestle Toll House Cookie Dough 0 0.0000
Frosty Treats Twisted Frosty, Vanilla 13 13.2172 480 16
Frosty Treats M&Ms Twisted Frosty, Chocolate 15 15.0572 550 19
Frosty Treats M&Ms Twisted Frosty, Vanilla 15 15.1657 560 19
Frosty Treats Oreo Twisted Frosty, Chocolate 12 12.1600 440 14
Frosty Treats Oreo Twisted Frosty, Vanilla 12 12.1600 440 14
Frosty Treats Coffee Toffee Twisted Frosty, Chocolate 15 14.8972 540 20
Frosty Treats Coffee Toffee Twisted Frosty, Vanilla 15 14.8057 540 20
Page 115
Wendy's
Sat Fat (g) Trans Fat (g) Cholest (mg) Sodium (mg) Carb (g) Fiber (g) Sugars (g) Protein (g)
7 0 110 1210 29 5 20 37
3.5 0 55 610 15 3 10 18
1 0 0 60 5 1 4 1
0 0 0 160 8 0 7 0
14 1 85 1610 36 12 12 33
7 0 40 820 19 6 7 17
1.5 0 0 105 11 1 0 1
2 0 10 270 2 0 1 1
12 0 285 1490 12 3 4 46
6 0 140 750 7 2 2 23
2 0 10 220 1 0 1 1
11 0.5 100 1290 25 6 3 32
6 0 50 650 14 4 3 17
0 0 0 190 13 0 0 2
2 0 10 180 2 0 1 2
2 0 10 190 1 0 1 1
1 0 10 200 2 0 1 1
1 0 0 180 4 0 3 0
0 0 0 95 9 0 8 0
2.5 0 15 290 5 0 4 0
0 0 0 30 5 2 3 1
0 0 0 190 13 0 0 2
2 0 10 95 5 2 2 4
0 0 0 190 13 0 0 2
2 0 10 180 2 0 1 2
0 0 0 10 21 1 18 1
0 0 0 25 61 7 3 7
2 0 10 50 63 7 4 8
1 0 0 95 0 0 0 0
3 0 35 870 22 6 6 18
4 0.5 50 1310 32 8 10 28
0 0 0 270 1 0 1 0
0 0 0 80 5 0 0 1
3 0 15 105 1 0 0 4
2 0 0 270 29 3 0 3
3 0 0 380 41 5 0 4
3.5 0 0 500 54 6 0 5
4.5 0 0 630 67 7 0 6
0 0 0 115 3 0 2 0
1.5 0 10 120 12 0 12 8
1.5 0 10 160 29 1 28 8
0 0 0 15 0 0 0 0
0 0 0 35 41 0 41 0
0 0 0 0 45 0 45 0
0 0 0 0 + 0 0 0
0 0 0 15 + 45 0 45
0 0 0 35 + 49 0 49
0 0 0 25 49 0 49 0
Page 116
Wendy's
0 0 0 25 45 0 41 0
0 0 0 10 0 0 0 0
0 0 0 40 43 0 43 0
0 0 0 0 0 0 0 0
0 0 0 0 + 0 0 0
1 0 10 10 0 0 0 0
0 0 0 0 3 0 3 0
0 0 0 0 1 0 1 0
0 0 0 0 + 1 0 0
4 0 80 1640 48 3 10 33
3.5 0 80 1950 69 3 34 33
3.5 0 80 2490 62 3 27 33
2.5 0 30 340 10 0 1 9
3 0 35 430 13 0 1 12
6 0 70 850 25 0 1 23
0 0 0 120 11 0 4 0
0 0 0 120 12 0 11 0
1 0 10 220 7 0 3 0
1.5 0 10 240 3 0 2 0
3 0 30 480 26 1 6 12
5 0.5 40 690 27 1 6 15
6 0.5 45 720 29 2 7 15
8 0.5 55 660 28 2 5 17
11 1 80 730 28 2 5 25
8 1 70 760 27 1 6 23
3 0 30 480 26 1 5 12
5 0.5 40 690 26 1 6 14
8 1 75 880 43 2 10 26
18 2.5 155 1370 44 2 10 49
29 3.5 240 1860 44 2 11 71
14 1.5 105 1170 43 1 9 32
27 2.5 205 1830 46 2 9 58
15 1.5 110 1380 46 2 11 34
22 2.5 180 1550 46 2 11 53
1.5 0 90 1150 42 2 9 34
3 0 60 1330 54 3 7 26
3.5 0 50 1160 52 3 7 26
10 0 85 1410 55 3 8 34
3 0 35 830 38 2 4 15
2.5 0 30 790 37 2 4 15
3.5 0 55 750 25 1 3 20
4.5 0 35 760 29 1 1 15
4.5 0 40 840 30 1 1 15
3 0 30 70 0 0 0 8
7 1 70 170 0 0 0 19
0.5 0 85 720 1 0 0 28
2 0 55 910 15 2 0 19
2.5 0 45 740 13 1 0 19
2.5 0 30 550 13 1 0 11
Page 117
Wendy's
0 0 0 240 24 1 4 4
0 0 0 360 36 1 6 6
1 0 0 280 21 0 0 3
2 0 10 200 0 0 0 2
3.5 0 15 320 1 0 0 3
3.5 0 20 85 0 0 0 5
1 0 5 55 1 0 0 1
0.5 0 5 55 1 0 0 0
0 0 0 95 2 0 2 0
0 0 0 50 0 0 0 0
0 0 5 60 3 0 2 0
0.5 0 5 55 1 0 0 0
0 0 0 150 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 1 0 1 0
0 0 0 0 1 0 1 0
5 0 25 140 52 0 44 8
5 0 30 150 52 0 45 8
5 0 30 130 75 0 69 7
7 0 35 190 69 1 58 8
8 0.5 40 270 94 1 80 11
7 0 35 140 66 0 59 7
8 0.5 40 180 89 0 81 9
7 0 35 140 64 0 57 7
8 0.5 40 180 88 0 78 9
7 0 35 140 63 0 53 7
8 0.5 40 180 87 0 72 9
10 0 30 200 77 1 60 9
10 0 35 210 77 1 61 9
12 0 35 170 86 1 75 10
12 0 40 170 87 1 76 10
7 0 25 290 72 1 54 9
7 0 30 290 72 1 55 9
15 0 35 230 83 1 69 9
15 0.5 40 230 83 1 71 8
Page 118
Item Sub Item Qty Eaten Wt (g) Cal Fat Cal Fat (G) Sat Fat Trans Fat
The Blue Zalad Salad Base 0 156 23 0 0 0 0
The Blue Zalad Roma Tomatoes 0 55 8 0 0 0 0
The Blue Zalad Blue Cheese 0 32 110 78 8 5 0
The Blue Zalad Fried Onions 0 18 115 83 9 4 0
The Blue Zalad Texas Toast 0 40 144 52 15 1 1
The Blue Zalad Buffalo Fingerz 0 135 337 148 16 3 1
The Blue Zalad Tongue Torch Sauce 0 29 14 2 0 0 0
The Blue Zalad Blackened Filet 0 134 187 40 4 1 0
Sub Total: 0 0 0 0 0 0 0
Zaxby's Dressings Honey Mustard 0 43 178 138 16 3 0

Ranch 0 43 188 178 20 3
Thousand Island 0 43 267 257 29 4
Blue Cheese 0 43 218 208 23 4
Honey French 0 43 183 137 15 2
Mediterranean 0 43 166 149 17 2
Ceasar 0 43 198 188 21 3
Lite Ranch 0 43 104 88 10 2
Lite Vinaigrette 0 43 55 26 3 0
Sub Total: 0 0 0 0 0 0 0
Total Zalad + Dressing 0 0 0 0 0 0
WW Points: 0
Total Sodium: 0
WW PointsPlus: 0
Choles Sod Carb Fib Sug Protein
0 61 4 2 2 2
0 11 1 1 1 1
28 314 2 1 0 7
0 99 7 1 1 1
0 267 20 1 2 3
99 1051 6 3 0 41
0 719 3 0 1 0
100 968 1 0 0 35
0 0 0 0 0 0
22 276 8 0 7 1
17 316 2 0 1 1
30 219 3 0 3 1
24 420 2 0 2 1
0 321 11 0 9 0
0 638 5 1 4 0
11 311 2 0 2 0
18 476 3 1 2 1
0 353 8 0 7 0
0 0 0 0 0 0
0 0 0 0 0 0
Eggs
Eggs - Egg Calories
& Nutrition Unit 1 cup of 1 extra large 1 medium
Information Measures large eggs egg 1 large egg egg 1 small egg
Water g 184.29 43.99 37.92 33.37 28.06
Calories kcal 357 85 74 65 54
Protein g 30.57 7.3 6.29 5.54 4.65
Total Fat g 24.15 5.77 4.97 4.37 3.68
Ash g 2.09 0.5 0.43 0.38 0.32
Carbohydrate g 1.87 0.45 0.39 0.34 0.28
Fiber, total dietary g 0 0 0 0 0
WW Points 9.1525 2.180833333 1.894166667 1.664166667 1.386666667
WW PointsPlus PointsPlus 9.207982837 2.1999959 1.895425041 1.667139752 1.401825955
Sugars, total g 1.87 0.45 0.39 0.34 0.28
Sucrose g 0.27 0.06 0.06 0.05 0.04
Glucose (dextrose) g 0.51 0.12 0.1 0.09 0.08
Fructose g 0.27 0.06 0.06 0.05 0.04
Lactose g 0.27 0.06 0.06 0.05 0.04
Maltose g 0.27 0.06 0.06 0.05 0.04
Galactose g 0.27 0.06 0.06 0.05 0.04
Calcium, Ca mg 129 31 26 23 20
Iron, Fe mg 4.45 1.06 0.92 0.81 0.68
Magnesium, Mg mg 29 7 6 5 4
Phosphorus, P mg 464 111 96 84 71
Potassium, K mg 326 78 67 59 50
Sodium, Na mg 340 81 70 62 52
Zinc, Zn mg 2.7 0.64 0.56 0.49 0.41
Copper, Cu mg 0.248 0.059 0.051 0.045 0.038
Manganese, Mn mg 0.092 0.022 0.019 0.017 0.014
Selenium, Se mcg 77 18.4 15.8 13.9 11.7
Vitamin C, total
ascorbic acid mg 0 0 0 0 0
Thiamin mg 0.168 0.04 0.035 0.03 0.026
Riboflavin mg 1.162 0.277 0.239 0.21 0.177
Niacin mg 0.17 0.041 0.035 0.031 0.026
Pantothenic acid mg 3.494 0.834 0.719 0.633 0.532
Vitamin B-6 mg 0.347 0.083 0.071 0.063 0.053
Folate, total mcg 114 27 24 21 17
Folic acid mcg 0 0 0 0 0
Folate, food mcg 114 27 24 21 17
Folate, DFE mcg_DFE 114 27 24 21 17
Vitamin B-12 mcg 3.13 0.75 0.65 0.57 0.48
Vitamin B-12, added mcg 0 0 0 0 0
Vitamin A, IU IU 1183 282 244 214 180
Vitamin A, RAE mcg_RAE 340 81 70 62 52
Retinol mcg 338 81 70 61 51
Vitamin E (alpha-
tocopherol) mg 2.36 0.56 0.48 0.43 0.36
Page 121
Eggs
Vitamin E, added mg 0 0 0 0 0
Tocopherol, beta mg 0.05 0.01 0.01 0.01 0.01
Tocopherol, gamma mg 1.22 0.29 0.25 0.22 0.18
Tocopherol, delta mg 0.05 0.01 0.01 0.01 0.01
Vitamin D IU 85 20 18 15 13
Vitamin K
(phylloquinone) mcg 0.7 0.2 0.1 0.1 0.1
Fatty acids, total
saturated g 7.531 1.797 1.55 1.364 1.147
Fatty acids, total
monounsaturated g 9.258 2.21 1.905 1.676 1.41
Fatty acids, total
polyunsaturated g 3.315 0.791 0.682 0.6 0.505
Cholesterol mg 1028 245 212 186 157
Tryptophan g 0.406 0.097 0.083 0.073 0.062
Threonine g 1.351 0.322 0.278 0.245 0.206
Isoleucine g 1.633 0.39 0.336 0.296 0.249
Leucine g 2.644 0.631 0.544 0.479 0.403
Lysine g 2.221 0.53 0.457 0.402 0.338
Methionine g 0.923 0.22 0.19 0.167 0.141
Cystine g 0.661 0.158 0.136 0.12 0.101
Phenylalanine g 1.655 0.395 0.341 0.3 0.252
Tyrosine g 1.215 0.29 0.25 0.22 0.185
Valine g 2.087 0.498 0.43 0.378 0.318
Arginine g 1.995 0.476 0.41 0.361 0.304
Histidine g 0.751 0.179 0.154 0.136 0.114
Alanine g 1.788 0.427 0.368 0.324 0.272
Aspartic acid g 3.232 0.771 0.665 0.585 0.492
Glutamic acid g 4.073 0.972 0.838 0.737 0.62
Glycine g 1.05 0.251 0.216 0.19 0.16
Proline g 1.247 0.298 0.257 0.226 0.19
Serine g 2.364 0.564 0.486 0.428 0.36
Alcohol, ethyl g 0 0 0 0 0
Caffeine mg 0 0 0 0 0
Theobromine mg 0 0 0 0 0
Carotene, beta mcg 24 6 5 4 4
Carotene, alpha mcg 0 0 0 0 0
Cryptoxanthin, beta mcg 22 5 4 4 3
Lycopene mcg 0 0 0 0 0
Lutein + zeaxanthin mcg 804 192 166 146 122
Page 122
PowerFoods
Weight Watchers Poin
Fruits Vegetables
Included: All fresh, frozen or canned Included: Most fresh, frozen, or canned
fruits without added sugar without added sugar or oil - whether or not it
(unsweetened) whether or not it has PointsPlus values per serving; potatoes
has PointsPlus values per serving - white, red, sweet
Not included: Juices, vegetables prepared
with ingredients that are not Weight
Not included: Dried fruit, fruit juices, Watchers Power Foods (for example, corn
Plantains in butter sauce, dried tomatoes packed in
oil); avocados; French fries; olives;
plantains; sweet pickles
Apple Artichoke hearts, cooked
Applesauce, unsweetened Artichokes, cooked
Apricots Arugula
Banana Asparagus, cooked or uncooked
Berries, mixed Beans
Blackberries Beans, refried, fat-free, canned
Blueberries Beets
Boysenberries, fresh or frozen, Bok choy, uncooked
unsweetened Borscht
Cantaloupe Broccoli, cooked or uncooked
Casaba melon Brussels sprouts, cooked
Cherries, fresh Cabbage, all varieties, cooked or uncooked
Clementine Carrots
Cranberries, fresh Cauliflower, cooked
Currants, fresh Celeriac, cooked
Dates, fresh Celery
Elderberries Chard, Swiss, cooked
Figs Collards, cooked or uncooked
Fruit cocktail, canned, unsweetened Corn
Gooseberries Corn on the cob
Grapefruit Cucumber
Grapes Dandelion greens, cooked or uncooked
Guava Edamame, in pods
Honeydew melon Eggplant, cooked or uncooked
Jackfruit, uncooked Endive
Kiwifruit Escarole
Lemon Fennel
Litches (lychees) Giardeniera (vegetable medley,
Lime without olives, packed in vinegar)
Loganberries Grape leaves
Loquats Greens
Mandarin orange (tangerine) beet
Mango collard
Melon balls dandelion
Mulberries kale
Nectarine mustard
Page 123
PowerFoods
Orange turnip
Papaya Jerusalem artichokes (sunchokes)
Passion fruit Jicama
Peach Kohlrabi
Pear Leeks, cooked
Pineapple Lentils, cooked
Plums Lettuce, any type
Pomegranate Malanga
Raspberries Okra, cooked or uncooked
Sharon fruit Onion
Pumpkin Parsnips
Starfruit (carambola) Peas
Strawberries, fresh Pepper, any type
Tangelo Pimientos, canned
Tangerine (Mandarin orange) Potatoes
Watermelon Potatoes OBrien, frozen
Potatoes, new, cooked
Potatoes, sweet
Potatoes, white or red
Pumpkin
Radicchio, uncooked
Radishes
Rhubarb, cooked or uncooked
Rutabaga, cooked or uncooked
Salad
Salsa
Sauce, tomato, canned
Scallions
Spinach, cooked or uncooked
Sprouts
Squash
Squash leaves
Stir-fried vegetables, without sauce
Taro, cooked
Taro leaves, cooked
Tomato paste
Tomato puree, canned
Tomatoes
Turnips, cooked or uncooked
Yam
Zucchini, cooked
Page 124
PowerFoods
Page 125
PowerFoods
Weight Watchers Points Plus Power Foods
Non-Fat Dairy and Dairy
Whole Grains
Substitutes
Items Marked Count Toward Your

Dairy Servings.
Barley Cappuccino made with fat-free milk

Bulgur Cheese
Cereal, hot cottage, fat-free
Cornmeal hard or semisoft, fat-free
Couscous, whole-wheat soy, fat-free
Hominy, cooked or canned, whole ricotta, fat-free
Kasha (buckwheat groats) Sour Cream, fat-free
Macaroni Creamer
Millet Latte
Pasta made with fat-free milk
Popcorn Milk
Quinoa Fat-free
Rice soy, calcium-fortified, unflavored
brown, cooked Soy
wild, cooked cheese, hard or semisoft, fat-free
Spaghetti Milk, calcium-fortified, plain
Urad dal (split matpe beans without skin) yogurt, plain
Wheat berries, cooked Yogurt
fat free, plain
light, artificially sweetened
Page 126
PowerFoods
ds
Lean Proteins Plus more
Not included: Canned fish or shellfish

packed in oil; meats or fish with breading
or added fat; Processed meats, such as
hot dogs
Beans, refried, fat-free, canned Bouillon (any type except court)

Beef Bread, reduced-calorie, any type
Beef, ground Broth, any type
Bison, lean, all visible fat trimmed, cooked Chicory (curly endive)
Buffalo, water, trimmed, cooked or raw Gelatin, sugar-free
Caviar (fish roe), any type Kim chee
Chicken Muffin, English, light
breast Mushrooms
drumstick Pickle, unsweetened
giblets, cooked Pico de gallo
gizzard, cooked Poi
Cornish hen, cooked, without skin Roll, hamburger or hotdog
Egg Sauerkraut
whole, chicken Soup
substitute Sweetbreads, cooked
white, chicken Tempeh (fermented soybean cake)
Elk, cooked or raw Water chestnuts
Fish Watercress
Ham
Lamb
Lobster, steamed
Luncheon meat
Ostrich, cooked
Peas, black-eyed (cowpeas), cooked
Pork
Sashimi
Seitan
Shark, cooked
Shellfish
Tofu
Tripe, beef, cooked
Tuna, grilled, frozen
Turkey
Veal
Vegetarian burger, frozen, fat free
Venison, cooked
Page 127
Firstly find out what activity level you're doing.
Then find your weight range and time for that level and see how many Points you've earned (Blue ce
This information comes straight from the pocket Points calculator you get in Week 4.
Level 1 Level 2 Level 3

Easy pace walking Moderate walking Very brisk walking or jogging
Light stretching Hatha yoga Vigorous weight training
Exercise bike, gentle Treadmill, moderate Stair climber
Putt putt golf Shooting hoops Basketball
Playing catch Home exercise video Group fitness class
Table tennis Tennis Squash
Housework Gardening Shoveling/digging
Line Dancing General dancing Disco dancing
Activity Level 1
10 minutes 15 minutes 30 minutes 45 minutes 60 minutes
50-69kg 0.5 0.5 1 1.5 2
70-89kg 0.5 0.5 1.5 2 2.5
90-109kg 0.5 1 1.5 2.5 3
110-129kg 0.5 1 2 3 4
130kg+ 1 1 2.5 3.5 4.5
Activity Level 2
50-69kg 0.5 0.5 1.5 2 3
70-89kg 0.5 1 2 3 4
90-109kg 1 1.5 2.5 4 5.5
110-129kg 1 1.5 3 5 6.5
130kg+ 1.5 2 4 6 7.5
Activity Level 3
50-69kg 1 1.5 2.5 3.5 5
70-89kg 1 2 3.5 5 7
90-109kg 1.5 2 4.5 7 9
110-129kg 2 2.5 5.5 8 10.5
130kg+ 2 3.5 6.5 9.5 13
s you've earned (Blue cells).
ou get in Week 4.
(From "Read First" Page):
Your Weight in US Lbs
0
Your Weight in kg
0
Based on your last weigh in

Your current row is in blue
Based on Points program

Needs updating to Points Plus

WW Tracker PT Plus

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Enter Starting Date: 1/1/2011 Entry in BLUE cells ONLY

Are you male (m) or female (f)? 0

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How many servings does the TOTAL Recipe make? 1

Drinks to come later

e sodium content of the water where the beverage is dispensed.

07, unless stated otherwise.

BBQ Chicken / Bacon

Hawaiian BBQ Chicken

Tuscan Six Cheese

Side Item Cheesesticks Side Item Breadsticks

Calories per Serving 150 20 40 150

Saturated Fat (%DV*) 3g (15%) 0g (0%) 1g (5%) 2.5g (13%)

Carbohydrates (%DV*) 0g (0%) 3g (1%) 1g (0%) 5g (2%)

Dietary Fiber (%DV*) 0g (0%) 0g (0%) 0g (0%) 0g (0%)

Dessert Applepie Dessert Cinnaepie

Zaxby's Dressings Honey Mustard 0 43 178 138 16 3 0

Total Zalad + Dressing 0 0 0 0 0 0

Items Marked Count Toward Your

Barley Cappuccino made with fat-free milk

Not included: Canned fish or shellfish

Beans, refried, fat-free, canned Bouillon (any type except court)

Level 1 Level 2 Level 3

Based on your last weigh in

Based on Points program

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