UPDATED 3/18/2009
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The Lighter Side Menu
Entrees
Lemon basil tilapia [7-8 oz] (330 cal/12g fat/0g fiber/0g carbs) 8
Lemon dill salmon (without sauce) [7-8 oz] (332 cal/14g fat/0g fiber/3g carbs) 8
Grilled chicken breast (with skin) [8 oz.] (415 cal/23g fat/0g fiber/1g carbs) 10.5
Grilled chicken breast (without skin) [8 oz.] (335 cal/16g fat/0g fiber/1g carbs) 8.5
Pan grilled fillet [7-8 oz] (330 cal/12g fat/2g fiber/19g carbs) 7.5
Roasted turkey (without skin or gravy) [7-8 oz] (280 cal/3g fat/0g fiber/0g carbs) 6
Lemon basil salmon [7-8 oz] (355 cal/20g fat/0g fiber/1g carbs) 9
Tuscan chicken [7-8 oz] (525 cal/25g fat/3g fiber/15g carbs) 12
Roasted chicken (without skin) [½ ] (460 cal/23g fat/0g fiber/0g carbs) 11.5
Blackened tilapia [7-8 oz] (270 cal/11g fat/2g fiber/5g carbs) 6
Shrimp and crawfish jambalaya (precooked→) [3 oz.] (400 cal/25g fat/3g fiber/20g carbs) 9.5
Carved ham [7-8 oz] (300 cal/11g fat/0g fiber/6g carbs) 7
Lemon pepper salmon [7-8 oz] (343 cal/16g fat/0g fiber/4g carbs) 8.5
Chicken piccata (precooked→) [5 oz.] (420 cal/25g fat/2g fiber/13g carbs) 10.5
Parmesan chicken alfredo (without sauce) (precooked→) [4 oz.] (434 cal/22g fat/1g fiber/22g carbs) 10.5
Sides
Black-eyed peas [1 cup] (255 cal/4g fat/11g fiber/40g carbs) 3.5 (5)
Broccoli [1 cup] (50 cal/2g fat/5g fiber/8g carbs) 0.5
Blue lake green beans [1 cup] (60 cal/3g fat/3g fiber/5g carbs) 1
Cabbage [1 cup] (70 cal/4g fat/4g fiber/7g carbs) 1
Carrots [1 cup] (100 cal/2g fat/5g fiber/20g carbs) 1.5
Cauliflower, peas & carrots [1 cup] (70 cal/2g fat/6g fiber/10g carbs) 0.5 (1)
Corn [1 cup] (190 cal/4g fat/4g fiber/42g carbs) 3.5
Fresh green beans [1 cup] (75 cal/3g fat/4g fiber/10g carbs) 1
Holiday rice [1 cup] (220 cal/5g fat/1g fiber/40g carbs) 5
Pinto beans [1 cup] (270 cal/4g fat/15g fiber/44g carbs) 4 (5)
Roasted mixed vegetables [1 cup] (100 cal/5g fat/4g fiber/14g carbs) 2
Spinach [1 cup] (60 cal/2g fat/4g fiber/7g carbs) 1
Salads & More
Grilled chicken caesar (with skin & dressing) (790 cal/50g fat/6g fiber/23g carbs) 19 (19.5)
Grilled chicken caesar (with skin & no dressing) (550 cal/26g fat/6g fiber/23g carbs) 12 (12.5)
Marinated cucumbers [1 cup] (87 cal/4g fat/1g fiber/13g carbs) 2
Spring mix salad [1 cup] (13 cal/0g fat/1g fiber/3g carbs) 0.5
Spinach salad [1 cup] (15 cal/0g fat/1g fiber/2g carbs) 0.5
Mixed melons [1 cup] (67 cal/0g fat/2g fiber/20g carbs) 1
Pineapple [1 cup] (80 cal/0g fat/2g fiber/20g carbs) 1.5
Jell-O® [1 cup] (160 cal/0g fat/0g fiber/38g carbs) 3.5
Vegetable soup [1.5 cup] (70 cal/1g fat/2g fiber/10g carbs) 1.5
Chicken noodle soup [1.5 cup] (175 cal/7g fat/1g fiber/15g carbs) 4
Whole wheat roll (170 cal/5g fat/2g fiber/23g carbs) 3.5
White roll (130 cal/3g fat/1g fiber/23g carbs) 3
Dressings
Thousand island [1 tbsp.] (50 cal/5g fat/0g fiber/2g carbs) 1.5
Italian [1 tbsp.] (75 cal/7g fat/0g fiber/4g carbs) 2.5
Caesar [1 tbsp.] (73 cal/8g fat/0g fiber/0g carbs) 2.5
Blue cheese [1 tbsp.] (88 cal/9g fat/0g fiber/0g carbs) 3
French [1 tbsp.] (82 cal/7g fat/0g fiber/5g carbs) 2.5
Ranch [1 tbsp.] (55 cal/6g fat/0g fiber/1g carbs) 2
Luby's