Here’s an example of how easy it is to waste an entire’s day’s worth of calories on one bad lunch out.

Ruby Tuesday’s Carolina Chicken Salad: 1,047

Crispers’ Citrus Chicken Wrap: $1,270

Chili’s Chicken Ranch Sandwhich (without fries): 1,150

Cheesecake Factory’s Miso Salmon (lunch size): 1,184

TGI Friday’s Pecan Crusted Chicken Salad: 1,100

Denny’s Hickory Grilled Chicken Sandwich: 1,020

Applebee’s Oriental Grilled Chicken Salad: 1,250

Boston Market’s Turkey BLT Sandwich: 1,030

P.F. Chang’s Almond & Cashew Chicken with Brown Rice Lunch Bowl: 1,070

TGI Friday’s Caribbean Chicken Sandwich: 1,170

Tips to Dining Out:

Every single one of the above restaurants had low-calorie choices. It’s up to YOU to find out what those are and to make good choices.

1. Ask your waiter for nutritional information

2. Use an app, like FastFoodCal app for quick access to popular restuarants

3. Look it up online before you even leave work or home

4. Don’t even look at the menu and just request what you need to eat

5. If you can’t control yourself around a menu, then start packing your lunch

Make good decisions based on knowledge, not guesses – and get results this year!