McDonald's

Instead of: Quarter Pounder with cheese (530 calories / 30 g fat / 38 g carbohydrates), Super Size French Fries (610 calories / 29 g fat / 7 g fiber / 77 g carbohydrates), M&M McFlurry (630 calories / 23 g fat / 90 g carbohydrates)

Total: 1770 calories, 82 g fat, 7 g fiber, 205 g carbohydrates

We suggest: Hamburger with everything except mayonnaise, (280 calories / 9 g fat / 2 g fiber / 35 g carbohydrates), Small French Fries (210 calories / 10 g fat / 26 g carbohydrates), Snack Size Fruit 'n Yogurt Parfait without granola (130 calories / 2 g fat / 0 g fiber / 25 g carbohydrates)

Total: 620 calories, 21 g fat, 2 g fiber, 86 g carbohydrates


Other nutrition facts:

Sandwiches / Specialties
Big N' Tasty 540 calories / 32 g fat
Big N' Tasty w / cheese 590 calories / 37 g fat
Grilled Chicken Flatbread Sandwich 540 calories / 24 g fat / 56 g carbohydrates
Grilled Chicken Flatbread Sandwich, no cheese 410 calories / 13 g fat / 54 g carbohydrates
Grilled Chicken Flatbread Sandwich, no sauce 460 calories / 16 g fat / 53 g carbohydrates
Grilled Chicken Flatbread Sandwich, no cheese, no sauce 340 calories / 7 g fat / 52 g carbohydrates
Philly Cheesesteak Sandwich 640 calories / 40 g fat / 2 g fiber / 37 g carbohydrates
Barbecued Chicken Sandwich 340 calories / 8 g fat / 4 g carbohydrates
Lobster Sandwich 260 calories / 10 g fat / 2 g fiber / 23 g carbohydrates
Hot Ham & Cheese Sandwich with Honey Mustard 330 calories / 11 g fat / 2 g fiber / 40 g carbohydrates
Hot Ham & Cheese Sandwich with Honey Mustard & Mayonnaise 440 calories / 22 g fat / 2 g fiber / 40 g carbohydrates
Hot Ham & Cheese Sandwich with Mayonnaise 330 calories / 11 g fat / 2 g fiber / 40 g carbohydrates
Hamburger 280 calories / 9 g fat / 2 g fiber / 35 g carbohydrates
McBLT with Mayonnaise 420 calories / 26 g fat / 2 g fiber / 32 g carbohydrates
McBLT without Mayonnaise 310 calories / 15 g fat
Grilled McVeggie Wrap 450 calories / 19 g fat / 5 g fiber / 58 g carbohydrates
Cheeseburger 330 calories / 14 g fat / 36 g carbohydrates
Quarter Pounder 430 calories / 21 g fat / 37 g carbohydrates
Quarter Pounder w / cheese 530 calories / 30 g fat / 38 g carbohydrates
Big Mac 580 calories / 33 g fat / 3 g fiber / 47 g carbohydrates
Double Cheeseburger 460 calories / 24 g fat / 2 g fiber / 35 g carbohydrates
Big Xtra 710 calories / 46 g fat / 4 g fiber / 51 g carbohydrates
Big Xtra w / cheese 810 calories / 55 g fat / 4 g fiber / 52 g carbohydrates
Crispy Chicken Sandwich 550 calories / 27 g fat / 2 g fiber / 54 g carbohydrates
Filet-O-Fish 470 calories / 26 g fat / 45 g carbohydrates
Chicken McGrill 450 calories / 18 g fat / 2 g fiber / 46 g carbohydrates
Chicken McGrill w / no mayo 340 calories / 7 g fat / 2 g fiber / 45 g carbohydrates
Big Mac Jr. 360 calories / 19 g fat / 2 g fiber
McRib Jr. 320 calories / 14 g fat / 2 g fiber
McRib Sandwich 480 calories / 25 g fat / 2 g fiber
McChicken Sandwich 400 calories / 22 g fat / 2 g fiber / 38 g carbohydrates
Chicken Strips, 4 pieces 310 calories / 16 g fat


French Fries
Small French Fries 210 calories / 10 g fat / 26 g carbohydrates
Medium French Fries 450 calories / 22 g fat / 5 g fiber / 57 g carbohydrates
Large French Fries 540 calories / 26 g fat / 6 g fiber / 68 g carbohydrates
French Fries, McValue size 320 calories / 16 g fat / 4 g fiber
Super Size French Fries 610 calories / 29 g fat / 7 g fiber / 77 g carbohydrates


Chicken McNuggets / Sauces
White Meat Chicken McNuggets, 20 pieces 840 calories / 49 g fat
White Meat Chicken McNuggets, 10 pieces 420 calories / 24 g fat
White Meat Chicken McNuggets, 6 pieces 250 calories / 15 g fat
White Meat Chicken McNuggets, 4 pieces 170 calories / 10 g fat
Hot Mustard Sauce, 1 packet 60 calories / 3.5 g fat / 7 g carbohydrates
Barbecue Sauce, 1 packet 45 calories / 0 g fat / 10 g carbohydrates
Sweet n' Sour Sauce, 1 packet 50 calories / 0 g fat / 11 g carbohydrates
Honey, 1 packet 45 calories / 0 g fat / 12 g carbohydrates
Honey Mustard, 1 packet 50 calories / 4.5 g fat / 3 g carbohydrates
Light Mayo, 1 packet 40 calories / 4 g fat / <1 g carbohydrates


McDonalds Premium Salads (no dressing)
Del Rio Salad 450 calories / 26 g fat / 6 g fiber
Bacon Ranch Salad without chicken 140 calories / 10 g fat / 3 g fiber / 7 g carbohydrates
Caesar Salad without chicken 90 calories / 4 g fat / 3 g fiber / 7 g carbohydrates
California Cobb Salad without chicken 160 calories / 11 g fat / 3 g fiber / 7 g carbohydrates
Side Salad 15 calories / 0 g fat / 1 g fiber / 3 g carbohydrates
Crispy Chicken Bacon Ranch Salad 10.4 oz 370 calories / 21 g fat / 3 g fiber / 20 g carbohydrates
Crispy Chicken Caesar Salad 10.0 oz 310 calories / 16 g fat / 3 g fiber / 20 g carbohydrates
Crispy Chicken California Cobb Salad 10.9 oz 380 calories / 23 g fat / 3 g fiber / 20 g carbohydrates
Grilled Chicken Bacon Ranch Salad 10.2 oz 270 calories / 13 g fat / 3 g fiber / 11 g carbohydrates
Grilled Chicken Caesar Salad 9.8 oz 210 calories / 7 g fat / 3 g fiber / 11 g carbohydrates
Grilled Chicken California Cobb Salad 10.7 oz 280 calories / 14 g fat / 3 g fiber / 11 g carbohydrates


Newman's Own Dressings, 1 packet
Newman's Own Cobb Dressing 2.0 fl oz 120 calories / 9 g fat / 0 g fiber / 9 g carbohydrates
Newman's Own Creamy Caesar Dressing 2.0 fl oz 190 calories / 18 g fat / 0 g fiber / 4 g carbohydrates
Newman's Own Light Balsamic Vinaigrette 1.5 fl oz 40 calories / 3 g fat / 0 g fiber / 4 g carbohydrates
Newman's Own Ranch Dressing 2.0 fl oz 290 calories / 30 g fat / 0 g fiber / 4 g carbohydrates


McSalad Shakers / Salads, no dressing
McSalad Shakers, Chef Salad 150 calories / 8 g fat / 2 g fiber / 5 g carbohydrates
McSalad Shakers, Garden Salad 35 calories / 1.5 g fat / 1 g fiber / 3 g carbohydrates
McSalad Shakers, Grilled Chicken Caesar Salad 100 calories / 2.5 g fat / 2 g fiber / 3 g carbohydrates


Salad Dressings, 1 packet
Caesar Salad Dressing 150 calories / 13 g fat / 0 g fiber / 5 g carbohydrates
Fat Free Herb Vinaigrette Dressing 30 calories / 0 g fat / 0 g fiber / 7 g carbohydrates
Honey Mustard Dressing 150 calories / 11 g fat / <1 g fiber / 13 g carbohydrates
Ranch Dressing 170 calories / 18 g fat / 0 g fiber / 2 g carbohydrates
Red French Reduced Calorie Dressing 130 calories / 6 g fat / <1 g fiber / 18 g carbohydrates
1000 Island Dressing 130 calories / 9 g fat / 0 g fiber / 11 g carbohydrates
Croutons, 1 packet 50 calories / 1 g fat / <1 g fiber / 9 g carbohydrates


Soups
Vegetable Beef 230 calories / 13 g fat
Cream of Potato 205 calories / 9 g fat
Chicken Noodle 110 calories / 5 g fat
Mexicali Tortilla 140 calories / 3.5 g fat
Broccoli Cheese 140 calories / 8 g fat
Italian Wedding 110 calories / 4 g fat


Breakfast
Biscuit w / Sausage Gravy 280 calories / 15 g fat / 2 g fiber / 32 g carbohydrates
Bacon / Egg & Cheese McGriddles 450 calories / 23 g fat / 1 g fiber / 43 g carbohydrates
Sausage / Egg & Cheese McGriddles 550 calories / 33 g fat / 1 g fiber / 43 g carbohydrates
Sausage McGriddles 420 calories / 23 g fat / 1 g fiber / 42 g carbohydrates
Blueberry McWaffle Sticks, 1-2 per container 280 calories / 8 g fat / 3 g fiber / 47 g carbohydrates
Egg McMuffin 290 calories / 12 g fat / 27 g carbohydrates
Eggs Benedict McMuffin 450 calories / 25 g fat / 1 g carbohydrates
Sausage McMuffin 360 calories / 23 g fat / 26 g carbohydrates
Sausage McMuffin w / egg 440 calories / 28 g fat / 27 g carbohydrates
English Muffin 140 calories / 2 g fat / 1 g fiber / 25 g carbohydrates
Sausage Biscuit 470 calories / 31 g fat / 35 g carbohydrates
Sausage Biscuit w / egg 550 calories / 37 g fat / 35 g carbohydrates
Bacon, Egg & Cheese Biscuit 540 calories / 34 g fat / 36 g carbohydrates
Biscuit 290 calories / 15 g fat / 34 g carbohydrates
Ham & Egg Cheese Bagel 550 calories / 23 g fat / 58 g carbohydrates
Spanish Omelet Bagel 690 calories / 38 g fat / 3 g fiber / 60 g carbohydrates
Steak / Egg & Cheese Bagel 640 calories / 31 g fat / 2 g fiber / 57 g carbohydrates
Sausage, 1 patty 170 calories / 16 g fat / 0 g carbohydrates
Scrambled Eggs, 2 160 calories / 11 g fat / 0 g fiber / 1 g carbohydrates
Hash Browns, 1 serving 130 calories / 8 g fat / 1 g fiber / 14 g carbohydrates
Hotcakes, Plain 340 calories / 8 g fat / 58 g carbohydrates
Hotcakes, 2 pats margarine & syrup 600 calories / 17 g fat / 104 g carbohydrates
Breakfast Burrito 320 calories / 20 g fat / 21 g carbohydrates
Mini Hotcakes 150 calories / 4 g fat / <1 g fiber


Desserts / Shakes
Hot Fudge Brownie Sundae 430 calories / 17 g fat / 2 g fiber / 64 g carbohydrates
Fruit 'n Yogurt Parfait 380 calories / 5 g fat / 2 g fiber / 76 g carbohydrates
Fruit 'n Yogurt Parfait w / o granola 280 calories / 4 g fat / <1 g fiber / 53 g carbohydrates
Snack Size Fruit 'n Yogurt Parfait w / granola 160 calories / 2 g fat / <1 g fiber / 30 g carbohydrates
Snack Size Fruit 'n Yogurt Parfait w / o granola 130 calories / 2 g fat / 0 g fiber / 25 g carbohydrates
Vanilla Reduced Fat Ice Cream Cone 150 calories / 4.5 g fat / 0 g fiber / 23 g carbohydrates
Kiddie Cone 45 calories / 1.5 g fat / 0 g fiber / 7 g carbohydrates
Strawberry Sundae 290 calories / 7 g fat / 50 g carbohydrates
Hot Caramel Sundae 360 calories / 10 g fat / 61 g carbohydrates
Hot Fudge Sundae 340 calories / 12 g fat / 51 g carbohydrates
Nuts for sundae 40 calories / 3.5 g fat / 2 g carbohydrates
Butterfinger McFlurry 620 calories / 22 g fat / 90 g carbohydrates
M&M McFlurry 630 calories / 23 g fat / 90 g carbohydrates
Nestle Crunch McFlurry 630 calories / 24 g fat / <1 g fiber / 89 g carbohydrates
Oreo McFlurry 570 calories / 20 g fat / 82 g carbohydrates
Baked Apple Pie 260 calories / 13 g fat / 34 g carbohydrates
Chocolate Chip Cookies 170 calories / 10 g fat / 22 g carbohydrates
McDonaldland Cookies, 1 package 180 calories / 5 g fat / 32 g carbohydrates
Vanilla Shake, small 360 calories / 9 g fat / 59 g carbohydrates
Chocolate Shake, small 360 calories / 9 g fat / 60 g carbohydrates
Strawberry Shake, small 360 calories / 9 g fat / 60 g carbohydrates
Raspberry Shake; 12 fl oz cup 420 calories / 12 g fat / 0 g fiber / 67 g carbohydrates
Raspberry Shake; 16 fl oz cup 560 calories / 16 g fat / 0 g fiber / 89 g carbohydrates
Raspberry Shake; 21 fl oz cup 730 calories / 21 g fat / 0 g fiber / 117 g carbohydrates
Raspberry Shake; 32 fl oz cup 1120 calories / 32 g fat / 2 g fiber / 179 g carbohydrates


Muffin / Danish
Low fat Apple Bran Muffin 300 calories / 3 g fat / 61 g carbohydrates
Apple Danish 340 calories / 15 g fat / 47 g carbohydrates
Cheese Danish 400 calories / 21 g fat / 2 g fiber / 45 g carbohydrates
Cinnamon Roll 390 calories / 18 g fat / 50 g carbohydrates


Beverages
1% Low fat Milk, 8 fl oz / 1 carton 100 calories / 2.5 g fat / 13 g carbohydrates
Orange Juice, 6 fl oz 80 calories / 0 g fat / 20 g carbohydrates
Coca Cola Classic or Sprite, small 150 calories / 0 g fat / 40 g carbohydrates
Diet Coke, small 0 calories / 0 g fat / 0 g carbohydrates
Hi-C Orange Drink, small 160 calories / 0 g fat / 44 g carbohydrates