Sodium (in mg)

Cholesterol (in mg)

Split in half and eat one half now and the other half 2-4 hours later; most of the fat is coming from good fats in the guacamole (monounsaturated and polyunsaturated)

Skip desert heat seasoning due to high sodium; skip cheddar-jack cheese blend to reduce saturated fat and sodium intake; skip the tortilla strips because they're empty calories; skip cilantro lime ranch due to added sugar and empty calories resulting from the sugar; skip the flour tortillas to reduce empty calorie intake

Chicken/Impossible Burrito Bowl

Impossible meat, from what we now of to date, would be the healthier option here due to the lower cholesterol; Half of the fat is good fats (monounsaturated and polyunsaturated); added 45 grams of carbohydrates due to brown rice that's not included in nutritional breakdown

Remove queso fresco & pico de gallo; add mushrooms, peppers, onions, cucumbers, lettuce, & tomato; split in half and eat one half now and the other half 2-4 hours later

Feel free to order 8 pieces and similar to splitting burrito bowls in half at Qdoba or Chipotle, eat four of the wings now and save the other half for later. This will split your sodium, cholesterol, and saturated fat intake so it's not being consumed in one sitting. Additionally, you'll get two meals out of the order instead of one, or a protein snack for later.

Potential vegan option; request in lettuce wrap to reduce empty calories and ask for garlic aioli and tomato bruschetta salsa on the side so you're in control of how much is used (if any)

Turkey, Bacon & Avocado Wrap

Substitute turkey bacon for hickory-smoked bacon, since there's significantly less fat, sodium, and cholesterol; skip the ranch to reduce empty calories

Skip parmesan to reduce saturated fat and sodium intake; skip croutons since they're empty calories; skip the lemon vinaigrette due to the added sugar and empty calories; skip the garlic toast due to high sodium and empty calories

Grilled Chicken & Veggie Salad

Request dressing on the side so you're in control of how much is used (if any)

Roasted Turkey & Avocado BLT

Skip the applewood-smoked bacon due to high saturated fat, cholesterol, and sodium; skip the mayonnaise since you already have good fats from avocado; if you want to get more nutrition, always choose an apple as your side; however, if you’re set on getting bread as a side, choose a Sprouted Grain Roll over a French Baguette

Order with grilled chicken or turkey, cucumbers, green peppers, mushrooms, guacamole, lettuce, onions, and tomato; sautéed veggies are an optional add-on due to the high sodium (we already have enough veggies in the option); if your sodium intake is high or anticipated to be high throughout the day, exclude sautéed veggies from the order

Request in lettuce wrap to reduce empty calories; ask for balsamic dressing and bruschetta salsa on the side so you're in control of how much is used (if any)

Choice of 2 sides so I'd go with broccoli and mixed fruit for healthy carbohydrates

Remove the blue cheese and bacon to reduce fat, sodium, and cholesterol intake

Order 8 pieces; if you need flavor, choose the cajun style or ranch rubs over any of the sauces; "average" rating due to very high cholesterol

Skip the feta cheese

Request in lettuce wrap to reduce empty calories; ask for chipotle aioli on the side so you’re in control of how much is used (if any)

Grilled Avocado BLT Chicken Sandwich

Request lettuce wrap instead of bun if available; ask for buttermilk ranch on the side so you’re in control of how much you use (if any) or skip entirely since there’s little nutritional value; skip the muenster cheese to reduce saturated fat and sodium intake; skip the applewood smoked bacon since it has high cholesterol, saturated fat, and sodium; fats from avocado are monounsaturated and polyunsaturated so they're very healthy for you

Choose tuna for omega-3 fatty acides or chicken for more protein

Request grilled chicken instead of crispy to reduce trans and saturated fat intake, as well as empty calories; skip the cheddar-jack cheese to reduce saturated fat and sodium intake; skip tostada chips due to the empty calories

Request without the hardwood-smoked bacon to reduce cholesterol, sodium, and saturated fat intake; comes with bottomless side salad for additional healthy carbohydrates

Ask for basil aioli & lemon vinaigrette on the side so you’re in control of how much you use (if any)

Ask to have sandwich on Ancient Grain Bagel

Ask for Potbelly vinaigrette on the side so you control how much is used (if any)

Skip the mayo since fat from tuna is sufficient and skip cheese due to fat and sodium content

Double-Double with Onion Protein Style

Rated as "average" due to the high saturated fat and sodium

Ask for without croutons to to reduce intake of empty calories; ask for without bleu cheese crumbs to reduce saturated fat and sodium intake; ask for without hardwood-smoked bacon to reduce saturated fat, cholesterol, and sodium intake ; ask for dressing on the side so you’re in control of how much is used (if any)

Up to you whether to include or exclude cream cheese; ask to have sandwich on Ancient Grain Bagel

Italian with Grilled Chicken Salad

Request without pepperoncini to reduce saturated fat and sodium intake; request without mozzarella to reduce saturated fat and sodium intake; request dressing on the side so you’re in control of how much is used (if any)

Add lettuce, onions, tomato and remove avocado ranch, cheese, and sour cream

Ask for avocado dressing on the side so you’re in control of how much is used (if any); ask for 100% whole wheat bread if available to have more nutritious carbohydrates

Up to you whether to include or exclude swiss cheese; ask to have sandwich on Ancient Grain Bagel

Ask for a regular size sandwich with ancient grain bun, grilled chicken, cucumbers, spinach, red onion rings, avocado, mushrooms, tomato; ask for a side of steamed veggies or cup fo fresh fruit without the creamy fruit dip due to empty calories

Ask to have sandwich on Ancient Grain Bagel; can substitute egg for egg white depending on cholesterol intake

Remove the cheddar cheese to reduce fat and sodium intake and ask for a quarter to half the amount of mayo they typically give you to reduce fat intake

Request lettuce wrap if available; Skip bacon to reduce bad fats, cholesterol, and sodium; Skip cheese to reduce saturated fat and sodium intake

Skip the feta cheese and ask for dressing on the side so you control how much you use (if any)

Skip the croutons and cheese to reduce sodium, fat, and empty calories; skip the shredded cheddar cheese due to high saturated fat and moderate sodium

Turkey Sausage on English Muffin

Dangerously high cholesterol, so if chosen, you must watch your cholesterol intake for other meals in the day

Add lettuce, onions, tomato and remove avocado ranch, cheese, and sour cream

Ordering one of these in a lettuce wrap will have less nutrition than ordering two little hamburgers because there'll be more veggies on two small burgers than one big burger; add green peppers, mushrooms, lettuce, onions, and tomato

Ordering two of these in lettuce wraps increases the amount of nutrition; add green peppers, mushrooms, lettuce, onions, and tomato

Crispy Chicken Farmhouse Salad

Skip the cheddar cheese due to high saturated fat and moderate sodium; skip the pepper bacon due to high cholesterol and fat

Skip the english muffin and request broccoli or whole grain rice instead

Low Carb It.® - ¼ lb. Low Carb Little Thickburger

Request a quarter to half the normal amount of mayo provided; request without pickles to reduce sodium

Za'atar Chicken & Lemon Tahini

Request lemon tahini dressing & chunky cucumber tzatziki on the side so you’re in control of how much is used (if any)

Split portion in a quarter to half the typical amount because 86 grams of carbohydrates is likely twice as much as needed in one sitting

Up to you whether to include or exclude monterey jack cheese; skip the cream cheese; ask to have sandwich on Ancient Grain Bagel

Potentially vegan option; ask to have sandwich on Ancient Grain Bagel

Ask for bruschetta salsa on the side so you’re in control of how much is used (if any)

Remove dill pickle to reduce sodium intake; you can request without a bun, but you're also welcome to leave it on if necessary to keep you full

Ask for a quarter or half the portion of mayonnaise they typically put on the sandwich

Plain is the healthiest flavor here; see article for breakdown as to why; order up to 8 pieces

Skip goat cheese; ask for dressing on the side so you're in control of how much is used (if any)

Ask for dressing on the side so you’re in control of how much you use (if any)

Artisan Grilled Chicken Sandwich

Ask for herb vinaigrette on the side or removed entirely

Lentil Quinoa Bowl with Chicken

Rated as "average" due to fried aspect; see nutritional rankings of each flavor in article breakdown

Request in lettuce wrap to reduce empty calories

Substitute french fries for side salad; request a quarter to half the mayonnaise typically used

Substitute bun for lettuce wrap; ask for honey mustard on the side, so you're in control of how much you use (if any at all)

Rated as "average" due to fried aspect of chicken

Request salsa on the side so you're in control of how much you use (if any); up to you whether or not to include mayonnaise (consider your fat intake for the day)

Request in lettuce wrap if possible to reduce empty calories; ask for Honey Roasted BBQ Sauce on the side so you're in control of how much is used (if any)

Garden Fresco Salad with Grilled Chicken

Rated as "good" because of high sodium and cholesterol; skip the croutons and cheese to reduce sodium, fat, and empty calories

Ask for fruit or a side of broccoli instead of toast for healthier carbohydrates; not the end of the world if they deny this request since whole wheat toast is one of the healthier options due to high fiber & nutrients

Request sub in a tub to reduce empty calories from the bread; Add onions, lettuce, tomato, green peppers, oregano; remove cheese to reduce saturated fat and sodium intake

Order as a "Firehouse Pair" with the chili; add spicy mustard if you'd like; skip the mayonnaise since there's enough fat from the chili you're pairing with; skip the cheese to reduce saturated fat and sodium intake

Skip the croutons and shredded cheese; ask for dressing on the side so you're in control of how much is used (if any)

Lentil Quinoa Broth Bowl wtih Cage-Free Egg

Main drawbacks compared to chicken version are higher sodium, higher cholesterol, and less protein

Cage-Free Egg White Veggie Omelette

Skip pepper jack cheese to reduce saturated fat and sodium intake

Chicken Fajita Pita with Whole Grain

Bacon Ranch Grilled Chicken Salad

Skip the bacon due to high saturated fat, cholesterol, and sodium; skip the shredded cheddar/jack cheese to reduce saturated fat and sodium intake

Rated as "average" due to fried aspect; see nutritional rankings of each flavor in article breakdown

Choose from sides of broccoli, steamed zucchini & squash, sweet petite corn, and whole grain rice

Ingredient list is quite long and includes components that aren't ideal

Remove the cheese to reduce sodium and fat intake and choose multigrain bread

Ensenada Chicken™ Platter One Chicken Breast

Ask for without cheddar cheese to reduce saturated fat and sodium intake; ask for without tortilla strips to reduce intake of empty calories; ask for housemade salsa & salsa-ranch on the side so you’re in control of how much is used (if any)

Pair with Sous Vide Egg Bites or Reduced-Fat Turkey Bacon Sandwich

Garden Salad with Grilled Chicken

Skip the cheese to reduce saturated fat and sodium intake; ask for dressing on the side so you're in control of how much is used (if any)