Eating out

The leanest order at 20 chains

155 menu items from published nutrition data. Food is ranked by grams of protein per 100 kcal; coffee-shop drinks by calories, lowest first. Nothing here is off limits; the ranking just shows which orders leave the most room in the day. Tap Log to add one to Today with the right portion, or tick several to build and log a whole order.

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Calories to spend

Then press Best order on any chain: the most protein that fits.

Starbucks

15 items · lowest calories first

Item	kcal	Protein	Carbs	Fat	kcal / 100 ml
Iced Caffè Americano grande (473 ml) · C 3 g · F 0 g Log →	14	1 g	3 g	0 g	3	Log
Vanilla Sweet Cream Cold Brew grande (473 ml) · C 14 g · F 5 g Log →	109	1 g	14 g	5 g	23	Log
Iced Brown Sugar Oatmilk Shaken Espresso grande (473 ml) · C 20 g · F 3 g Log →	118	2 g	20 g	3 g	25	Log
Cappuccino, 2% milk grande (473 ml) · C 14 g · F 5 g Log →	142	9 g	14 g	5 g	30	Log
Caffè Latte, 2% milk grande (473 ml) · C 19 g · F 7 g Log →	189	13 g	19 g	7 g	40	Log
Flat White, whole milk grande (473 ml) · C 18 g · F 11 g Log →	222	12 g	18 g	11 g	47	Log
Matcha Tea Latte, 2% milk grande (473 ml) · C 34 g · F 7 g Log →	241	12 g	34 g	7 g	51	Log
Chai Tea Latte, 2% milk grande (473 ml) · C 45 g · F 5 g Log →	241	8 g	45 g	5 g	51	Log
Caramel Macchiato, 2% milk grande (473 ml) · C 35 g · F 7 g Log →	251	10 g	35 g	7 g	53	Log
Hot Chocolate, 2% milk, whipped cream grande (473 ml) · C 43 g · F 16 g Log →	369	14 g	43 g	16 g	78	Log
Caffè Mocha, 2% milk, whipped cream grande (473 ml) · C 44 g · F 15 g Log →	369	13 g	44 g	15 g	78	Log
Caramel Frappuccino, whole milk, whipped cream grande (473 ml) · C 54 g · F 16 g Log →	378	5 g	54 g	16 g	80	Log
Pumpkin Spice Latte, 2% milk, whipped cream grande (473 ml) · C 52 g · F 14 g Log →	388	14 g	52 g	14 g	82	Log
White Chocolate Mocha, 2% milk, whipped cream grande (473 ml) · C 54 g · F 18 g Log →	430	14 g	54 g	18 g	91	Log
Java Chip Frappuccino, whole milk, whipped cream grande (473 ml) · C 63 g · F 18 g Log →	440	6 g	63 g	18 g	93	Log

Chipotle

13 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Chicken, grilled 1 portion (113 g) · C 0 g · F 7 g Log →	180	32 g	0 g	7 g	17.8	Log
Barbacoa 1 portion (113 g) · C 2 g · F 7 g Log →	169	24 g	2 g	7 g	14.2	Log
Steak 1 portion (113 g) · C 1 g · F 6 g Log →	150	21 g	1 g	6 g	14	Log
Black Beans 1 portion (113 g) · C 22 g · F 1 g Log →	130	8 g	22 g	1 g	6.2	Log
Pinto Beans 1 portion (113 g) · C 21 g · F 1 g Log →	130	8 g	21 g	1 g	6.2	Log
Sofritas, braised tofu 1 portion (113 g) · C 9 g · F 10 g Log →	150	8 g	9 g	10 g	5.3	Log
Queso Blanco 1 side (57 g) · C 4 g · F 9 g Log →	120	6 g	4 g	9 g	5	Log
Fajita Veggies 1 portion (57 g) · C 4 g · F 0 g Log →	20	1 g	4 g	0 g	2.8	Log
Flour Tortilla, burrito size 1 tortilla (113 g) · C 50 g · F 9 g Log →	320	8 g	50 g	9 g	2.5	Log
Cilantro-Lime White Rice 1 portion (113 g) · C 40 g · F 4 g Log →	210	4 g	40 g	4 g	1.9	Log
Cilantro-Lime Brown Rice 1 portion (113 g) · C 36 g · F 6 g Log →	210	4 g	36 g	6 g	1.9	Log
Tortilla Chips 1 regular bag (113 g) · C 73 g · F 25 g Log →	540	7 g	73 g	25 g	1.3	Log
Guacamole 1 portion (113 g) · C 8 g · F 22 g Log →	231	2 g	8 g	22 g	0.9	Log

McDonald's

12 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Quarter Pounder with Cheese 1 burger (202 g) · C 42 g · F 26 g Log →	519	30 g	42 g	26 g	5.8	Log
Chicken McNuggets 6 pieces (96 g) · C 15 g · F 15 g Log →	250	14 g	15 g	15 g	5.6	Log
Egg McMuffin 1 sandwich (136 g) · C 30 g · F 13 g Log →	310	17 g	30 g	13 g	5.5	Log
Cheeseburger 1 burger (119 g) · C 32 g · F 13 g Log →	300	15 g	32 g	13 g	5	Log
Hamburger 1 burger (100 g) · C 31 g · F 9 g Log →	250	12 g	31 g	9 g	4.8	Log
Big Mac 1 burger (219 g) · C 46 g · F 34 g Log →	589	25 g	46 g	34 g	4.2	Log
Filet-O-Fish 1 sandwich (142 g) · C 39 g · F 19 g Log →	391	16 g	39 g	19 g	4.1	Log
McChicken 1 sandwich (173 g) · C 39 g · F 21 g Log →	400	14 g	39 g	21 g	3.5	Log
McFlurry with Oreo Cookies 1 regular (285 g) · C 80 g · F 16 g Log →	510	12 g	80 g	16 g	2.3	Log
Hash Brown 1 hash brown (53 g) · C 17 g · F 8 g Log →	140	2 g	17 g	8 g	1.4	Log
French Fries medium (111 g) · C 43 g · F 15 g Log →	320	4 g	43 g	15 g	1.2	Log
Baked Apple Pie 1 pie (77 g) · C 33 g · F 11 g Log →	230	2 g	33 g	11 g	0.9	Log

KFC

11 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Original Recipe Chicken Breast 1 breast (163 g) · C 11 g · F 21 g Log →	390	39 g	11 g	21 g	10	Log
Original Recipe Chicken Drumstick 1 drumstick (49 g) · C 4 g · F 8 g Log →	130	12 g	4 g	8 g	9.2	Log
Original Recipe Chicken Thigh 1 thigh (96 g) · C 8 g · F 19 g Log →	280	19 g	8 g	19 g	6.8	Log
Extra Crispy Chicken Breast 1 breast (176 g) · C 18 g · F 35 g Log →	530	35 g	18 g	35 g	6.6	Log
Popcorn Chicken, individual 1 individual (107 g) · C 23 g · F 24 g Log →	400	24 g	23 g	24 g	6	Log
Hot Wings 1 wing (23 g) · C 3 g · F 5 g Log →	70	4 g	3 g	5 g	5.7	Log
Chicken Littles Sandwich 1 sandwich (105 g) · C 29 g · F 15 g Log →	310	15 g	29 g	15 g	4.8	Log
Famous Bowl 1 bowl (538 g) · C 75 g · F 35 g Log →	721	26 g	75 g	35 g	3.6	Log
Biscuit 1 biscuit (49 g) · C 22 g · F 8 g Log →	180	4 g	22 g	8 g	2.2	Log
Mashed Potatoes with Gravy individual (151 g) · C 19 g · F 5 g Log →	130	2 g	19 g	5 g	1.5	Log
Coleslaw individual (130 g) · C 20 g · F 10 g Log →	170	1 g	20 g	10 g	0.6	Log

Nando's

10 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Chicken Butterfly, PERi-PERi 1 butterfly (215 g) · C 1 g · F 11 g Log →	342	59 g	1 g	11 g	17.4	Log
1/4 Chicken, PERi-PERi, with skin 1/4 chicken (160 g) · C 1 g · F 15 g Log →	290	38 g	1 g	15 g	13	Log
Chicken Thighs, PERi-PERi, 4 pieces 4 thighs (240 g) · C 1 g · F 29 g Log →	470	51 g	1 g	29 g	10.9	Log
Chicken Wrap, grilled PERi-PERi chicken 1 wrap (290 g) · C 52 g · F 21 g Log →	568	39 g	52 g	21 g	6.8	Log
Macho Peas, regular regular (230 g) · C 25 g · F 9 g Log →	262	17 g	25 g	9 g	6.3	Log
Corn on the Cob 1 cob (160 g) · C 30 g · F 4 g Log →	182	5 g	30 g	4 g	3	Log
Garlic Bread 1 portion (95 g) · C 42 g · F 13 g Log →	318	8 g	42 g	13 g	2.4	Log
Spicy Rice, regular regular (210 g) · C 69 g · F 6 g Log →	357	8 g	69 g	6 g	2.1	Log
PERi-PERi Chips, regular regular (230 g) · C 70 g · F 25 g Log →	545	7 g	70 g	25 g	1.3	Log
Coleslaw, regular regular (150 g) · C 11 g · F 25 g Log →	276	2 g	11 g	25 g	0.7	Log

Taco Bell

9 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Chicken Quesadilla 1 quesadilla (227 g) · C 37 g · F 27 g Log →	511	27 g	37 g	27 g	5.3	Log
Soft Taco, beef 1 taco (99 g) · C 18 g · F 9 g Log →	180	9 g	18 g	9 g	5	Log
Crunchy Taco, beef 1 taco (78 g) · C 13 g · F 10 g Log →	170	8 g	13 g	10 g	4.7	Log
Burrito Supreme, beef 1 burrito (248 g) · C 51 g · F 14 g Log →	389	16 g	51 g	14 g	4.1	Log
Cheesy Gordita Crunch, beef 1 gordita (167 g) · C 41 g · F 28 g Log →	499	20 g	41 g	28 g	4	Log
Bean Burrito 1 burrito (198 g) · C 55 g · F 9 g Log →	350	13 g	55 g	9 g	3.7	Log
Chalupa Supreme, beef 1 chalupa (153 g) · C 32 g · F 19 g Log →	350	13 g	32 g	19 g	3.7	Log
Crunchwrap Supreme, beef 1 crunchwrap (254 g) · C 71 g · F 21 g Log →	531	16 g	71 g	21 g	3	Log
Nacho Fries, regular 1 regular (113 g) · C 35 g · F 18 g Log →	320	4 g	35 g	18 g	1.2	Log

Chick-fil-A

9 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Grilled Nuggets 8 count (113 g) · C 1 g · F 3 g Log →	130	25 g	1 g	3 g	19.2	Log
Chick-fil-A Nuggets 8 count (113 g) · C 11 g · F 11 g Log →	250	27 g	11 g	11 g	10.8	Log
Grilled Chicken Sandwich 1 sandwich (215 g) · C 44 g · F 12 g Log →	389	28 g	44 g	12 g	7.2	Log
Chicken Sandwich 1 sandwich (183 g) · C 41 g · F 17 g Log →	421	28 g	41 g	17 g	6.7	Log
Spicy Chicken Sandwich 1 sandwich (187 g) · C 45 g · F 19 g Log →	451	28 g	45 g	19 g	6.2	Log
Chick-n-Minis, 4 count 4 count (125 g) · C 41 g · F 13 g Log →	360	20 g	41 g	13 g	5.6	Log
Mac & Cheese medium (168 g) · C 29 g · F 29 g Log →	450	19 g	29 g	29 g	4.2	Log
Chicken Biscuit 1 biscuit sandwich (144 g) · C 45 g · F 23 g Log →	459	19 g	45 g	23 g	4.1	Log
Waffle Potato Fries medium (125 g) · C 45 g · F 24 g Log →	420	5 g	45 g	24 g	1.2	Log

Subway

8 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Oven Roasted Chicken 6-inch sub 1 six-inch sub (240 g) · C 44 g · F 5 g Log →	319	23 g	44 g	5 g	7.2	Log
Steak & Cheese 6-inch sub 1 six-inch sub (258 g) · C 44 g · F 13 g Log →	379	26 g	44 g	13 g	6.9	Log
Turkey Breast 6-inch sub 1 six-inch sub (224 g) · C 46 g · F 4 g Log →	280	18 g	46 g	4 g	6.4	Log
Italian B.M.T. 6-inch sub 1 six-inch sub (233 g) · C 45 g · F 15 g Log →	389	20 g	45 g	15 g	5.2	Log
Meatball Marinara 6-inch sub 1 six-inch sub (300 g) · C 55 g · F 16 g Log →	429	20 g	55 g	16 g	4.7	Log
Tuna 6-inch sub 1 six-inch sub (250 g) · C 43 g · F 22 g Log →	450	20 g	43 g	22 g	4.4	Log
Spicy Italian 6-inch sub 1 six-inch sub (220 g) · C 46 g · F 24 g Log →	480	20 g	46 g	24 g	4.2	Log
Veggie Delite 6-inch sub 1 six-inch sub (170 g) · C 40 g · F 2 g Log →	201	8 g	40 g	2 g	4	Log

Pret A Manger

8 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Egg & Spinach Protein Pot 1 pot (100 g) · C 2 g · F 7 g Log →	105	10 g	2 g	7 g	9	Log
Classic Super Club sandwich 1 sandwich (250 g) · C 44 g · F 23 g Log →	510	28 g	44 g	23 g	5.4	Log
Chicken & Avocado sandwich 1 sandwich (215 g) · C 42 g · F 20 g Log →	462	25 g	42 g	20 g	5.4	Log
Jambon-Beurre baguette 1 baguette (210 g) · C 56 g · F 22 g Log →	523	23 g	56 g	22 g	4.4	Log
Posh Cheddar & Pickle Baguette 1 baguette (235 g) · C 60 g · F 28 g Log →	597	24 g	60 g	28 g	3.9	Log
Free Range Egg Mayo & Cress sandwich 1 sandwich (170 g) · C 37 g · F 19 g Log →	381	15 g	37 g	19 g	3.8	Log
Almond Croissant 1 croissant (100 g) · C 40 g · F 25 g Log →	428	9 g	40 g	25 g	2.1	Log
Chocolate Chunk Cookie 1 cookie (85 g) · C 48 g · F 20 g Log →	400	5 g	48 g	20 g	1.3	Log

Burger King

7 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Chicken Fries 9 pieces (128 g) · C 20 g · F 17 g Log →	291	15 g	20 g	17 g	5.1	Log
Cheeseburger 1 burger (133 g) · C 33 g · F 18 g Log →	380	19 g	33 g	18 g	5	Log
Whopper 1 burger (291 g) · C 49 g · F 40 g Log →	669	31 g	49 g	40 g	4.7	Log
Whopper with Cheese 1 burger (316 g) · C 50 g · F 47 g Log →	762	35 g	50 g	47 g	4.6	Log
Original Chicken Sandwich 1 sandwich (219 g) · C 48 g · F 41 g Log →	670	23 g	48 g	41 g	3.4	Log
French Fries medium (128 g) · C 53 g · F 17 g Log →	380	5 g	53 g	17 g	1.3	Log
Onion Rings medium (117 g) · C 53 g · F 20 g Log →	410	5 g	53 g	20 g	1.2	Log

Wendy's

7 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Chili small (227 g) · C 22 g · F 11 g Log →	241	15 g	22 g	11 g	6.2	Log
Baconator 1 burger (312 g) · C 38 g · F 62 g Log →	961	57 g	38 g	62 g	5.9	Log
Spicy Chicken Sandwich 1 sandwich (221 g) · C 49 g · F 20 g Log →	499	29 g	49 g	20 g	5.8	Log
Dave's Single 1 burger (240 g) · C 39 g · F 34 g Log →	590	30 g	39 g	34 g	5.1	Log
Baked Potato, plain 1 potato (284 g) · C 61 g · F 0 g Log →	270	7 g	61 g	0 g	2.6	Log
Classic Chocolate Frosty small (340 g) · C 58 g · F 9 g Log →	350	9 g	58 g	9 g	2.5	Log
Natural-Cut Fries medium (142 g) · C 56 g · F 19 g Log →	420	5 g	56 g	19 g	1.2	Log

Wagamama

7 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Chicken Ramen 1 bowl (700 g) · C 60 g · F 13 g Log →	539	48 g	60 g	13 g	9	Log
Edamame, salted 1 portion (125 g) · C 9 g · F 8 g Log →	165	14 g	9 g	8 g	8.5	Log
Yaki Soba, chicken & prawn 1 dish (420 g) · C 70 g · F 21 g Log →	626	38 g	70 g	21 g	6	Log
Teriyaki Chicken Donburi 1 dish (560 g) · C 103 g · F 25 g Log →	868	52 g	103 g	25 g	6	Log
Chicken Gyoza, 5 pieces 5 gyoza (140 g) · C 33 g · F 10 g Log →	281	15 g	33 g	10 g	5.3	Log
Pad Thai, chicken & prawn 1 dish (450 g) · C 94 g · F 26 g Log →	743	37 g	94 g	26 g	5	Log
Chicken Katsu Curry 1 dish (620 g) · C 151 g · F 34 g Log →	1122	50 g	151 g	34 g	4.5	Log

Greggs

6 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Vegan Sausage Roll 1 roll (101 g) · C 27 g · F 17 g Log →	312	12 g	27 g	17 g	3.9	Log
Chicken Bake 1 bake (154 g) · C 38 g · F 25 g Log →	453	16 g	38 g	25 g	3.5	Log
Steak Bake 1 bake (141 g) · C 34 g · F 23 g Log →	407	13 g	34 g	23 g	3.2	Log
Cheese & Onion Bake 1 bake (155 g) · C 36 g · F 29 g Log →	457	12 g	36 g	29 g	2.6	Log
Glazed Ring Doughnut 1 doughnut (60 g) · C 29 g · F 12 g Log →	240	4 g	29 g	12 g	1.5	Log
Yum Yum 1 yum yum (73 g) · C 38 g · F 17 g Log →	318	3 g	38 g	17 g	1.1	Log

Panera Bread

6 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Homestyle Chicken Noodle Soup cup (250 g) · C 10 g · F 3 g Log →	90	6 g	10 g	3 g	6.7	Log
Chipotle Chicken Avocado Melt, whole whole (346 g) · C 61 g · F 40 g Log →	789	42 g	61 g	40 g	5.3	Log
Mac & Cheese cup (227 g) · C 36 g · F 29 g Log →	479	18 g	36 g	29 g	3.7	Log
Broccoli Cheddar Soup cup (250 g) · C 23 g · F 24 g Log →	360	12 g	23 g	24 g	3.3	Log
Cinnamon Crunch Bagel 1 bagel (125 g) · C 81 g · F 8 g Log →	430	10 g	81 g	8 g	2.3	Log
Greek Salad, whole, with dressing whole (285 g) · C 15 g · F 34 g Log →	390	7 g	15 g	34 g	1.8	Log

Shake Shack

6 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
ShackBurger, single 1 burger (202 g) · C 29 g · F 32 g Log →	529	32 g	29 g	32 g	6	Log
Hamburger, single 1 burger (190 g) · C 28 g · F 29 g Log →	481	26 g	28 g	29 g	5.4	Log
Chick'n Shack sandwich 1 sandwich (225 g) · C 45 g · F 33 g Log →	590	30 g	45 g	33 g	5.1	Log
Vanilla Shake 1 shake (400 g) · C 69 g · F 38 g Log →	680	13 g	69 g	38 g	1.9	Log
Cheese Fries 1 portion (230 g) · C 65 g · F 44 g Log →	711	13 g	65 g	44 g	1.8	Log
Crinkle Cut Fries 1 portion (150 g) · C 63 g · F 22 g Log →	470	6 g	63 g	22 g	1.3	Log

Costa Coffee

5 items · lowest calories first

Item	kcal	Protein	Carbs	Fat	kcal / 100 ml
Flat White, semi-skimmed milk 1 cup (300 ml) · C 11 g · F 4 g Log →	120	8 g	11 g	4 g	40	Log
Cappuccino, medio, semi-skimmed milk medio (350 ml) · C 12 g · F 5 g Log →	130	9 g	12 g	5 g	37	Log
Latte, medio, semi-skimmed milk medio (400 ml) · C 16 g · F 6 g Log →	164	12 g	16 g	6 g	41	Log
Caramel Latte, medio, semi-skimmed milk medio (400 ml) · C 36 g · F 6 g Log →	244	10 g	36 g	6 g	61	Log
Hot Chocolate, medio, semi-skimmed milk, no cream medio (400 ml) · C 44 g · F 10 g Log →	320	13 g	44 g	10 g	80	Log

Domino's

5 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
ExtravaganZZa pizza, large hand tossed, 1 slice 1 slice (130 g) · C 36 g · F 19 g Log →	390	17 g	36 g	19 g	4.4	Log
Cheese pizza, large thin crust, 1 slice 1 slice (60 g) · C 19 g · F 11 g Log →	210	9 g	19 g	11 g	4.3	Log
Stuffed Cheesy Bread, 1 piece 1 piece (32 g) · C 15 g · F 6 g Log →	140	6 g	15 g	6 g	4.3	Log
Cheese pizza, large hand tossed, 1 slice 1 slice (102 g) · C 34 g · F 11 g Log →	290	12 g	34 g	11 g	4.2	Log
Cheese pizza, medium handmade pan, 1 slice 1 slice (100 g) · C 30 g · F 14 g Log →	290	11 g	30 g	14 g	3.8	Log

Dunkin'

4 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Plain Bagel 1 bagel (110 g) · C 60 g · F 2 g Log →	300	11 g	60 g	2 g	3.7	Log
Glazed Munchkins donut holes 1 munchkin (20 g) · C 9 g · F 4 g Log →	70	1 g	9 g	4 g	1.4	Log
Glazed Donut 1 donut (67 g) · C 33 g · F 11 g Log →	240	3 g	33 g	11 g	1.3	Log
Boston Kreme Donut 1 donut (92 g) · C 39 g · F 15 g Log →	300	4 g	39 g	15 g	1.3	Log

Five Guys

4 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Hamburger 1 burger (303 g) · C 39 g · F 43 g Log →	700	39 g	39 g	43 g	5.6	Log
Cheeseburger 1 burger (325 g) · C 40 g · F 55 g Log →	839	47 g	40 g	55 g	5.6	Log
Little Hamburger 1 burger (213 g) · C 39 g · F 26 g Log →	479	23 g	39 g	26 g	4.8	Log
Fries, cooked in peanut oil little (227 g) · C 72 g · F 23 g Log →	527	8 g	72 g	23 g	1.5	Log

Pizza Hut

3 items · best first

Item	kcal	Protein	Carbs	Fat	P / 100 kcal
Cheese pizza, large hand tossed, 1 slice 1 slice (105 g) · C 33 g · F 12 g Log →	290	13 g	33 g	12 g	4.5	Log
Meat Lover's pizza, large Original Pan, 1 slice 1 slice (138 g) · C 32 g · F 23 g Log →	420	18 g	32 g	23 g	4.3	Log
Breadstick 1 breadstick (40 g) · C 20 g · F 5 g Log →	140	4 g	20 g	5 g	2.9	Log

How to use this

Protein per 100 kcal is the quickest way to spot the order that keeps you full for the calories: 8 or more is excellent, 4 to 8 is a fair trade, under 4 is mostly fat or sugar. Coffee is different: the drink itself is almost free, so the table ranks by calories and shows kcal per 100 ml; a grande sweetened drink with cream can carry a meal's worth, while an americano or a small flat white costs next to nothing. Values come from the chains' published nutrition tables at the time of writing and change with recipes and regions; scan the receipt barcode or use the chain's own numbers if yours differ. For a planned night out, bank 100 to 150 kcal on the surrounding days rather than skipping meals, and read the guide to eating out and weekends.

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