Meal Tip – Healthiest Fast Food Options


Looking for Healthy food choices at the Memorial Union on Campus? Check out this guide to healthy eating at several of the restaurants located inside M.U.! Listed next to each menu item are nutritional values for total calories, carbohydrates, protein and fat.

Portobello Taco Salad 559 kcal/68 CHO/19g protein/26g fat
Cilantro Lime Rice 130 kcal/29g CHO/2g protein/0g fat
Charro Beans 20kcal/4g CHO/1g protein/ 0.2g fat

Extreme Pita (All Reg Size on Whole Wheat)
Maple Dijon Pita 393 kcal/6.3g fat/58g CHO/29g protein
Market Fresh Veggie Pita 276 kcal/1.4g fat/52.5g CHO/11g Protein
Thai Chicken Flat Baked Pita 478 kcal/9.7 g Fat/62.9g CHO/34g protein

Jump Asian
Broccoli w/Tofu 526 kcal/3.7g fat/97g CHO/ 19.3 g protein
Shrimp and Broccoli w/Rice 470 kcal/4.9g fat/80g CHO/25.8g protein
Chicken and Vegetables w/Rice 512 kcal/8.5g fat/84g CHO/22g Protein

Char-grilled Chicken Cool Wrap 410 kcal/12g fat/33g protein/49g CHO
Char-grilled and Fruit Salad 210 kcal/6g fat/22g protein/22g protein/20g CHO
Char-grilled Chicken Sandwich 260 kcal/3g fat/27g protein/g CHO

Chewy fruit and Nut Bar 250Kcal/4g fat/5g protein/23g CHO
Power Protein Plate 330Kcal/16g Protein/5g fat/3g CHO
Fruit Stella 280Kcal/4g fat/3g protein/21g CHO

Burger King
Tender-grill Chicken Sandwich 490 kcal/26g Protein/51g CHO/21g Fat
BK Veggie Burger 460 kcal/23g Protein/64g CHO/13g fat
Tender-grill Garden Salad 220kcal/7g fat/30g Protein/9g CHO

Baja Chicken Sub (small size on whole wheat) 500kcal/10g fat/40g CHO/26g Protein
Bowl of Chili & Side Salad 430 kcal
Honey Bourbon Sub (small size on whole wheat) 320 kcal/4g fat/41 g CHO/ 22g Protein

Einstein Bros
Turkey Chili Soup (cup) 220 kcal/7g fat/24g CHO/20g Protein
Tasty Turkey on whole wheat Bagel 580 kcal/20g fat/69g CHO/37g Protein
Veg Out on Whole Wheat Bagel 440 kcal/ 14g fat/17g Protein/66g CHO

Papa John’s
Garden Fresh Slice on Whole Wheat Crust 270 kcal/39g CHO/2.5g Sat. fat
Slice Cheese on Whole Wheat Crust 290 kcal/38g CHO/3.5 g sat.fat
Slice Spinach Alfredo on Whole Wheat Crust 270 kcal/36g CHO/4.5 sat. fat

Jamba Juice
Blueberry and Blackberry 100% Organic Steel Cut Oats 290kcal/8g protein/59g CHO/3.5g fat
Bright Eyed and Blueberry 16oz Smoothie 240 kcal/0g fat/48g CHO/11g Protein
Sunrise Strawberry 16oz Smoothie 260kcal/52g CHO/11g Protein/0g fat

Meal Tip – Low Fat Oatmeal Protein Pancakes with Cottage Cheese

Recipe makes two servings of three, 1/4 cup pancakes


1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup fresh or frozen berries

1.Blend first four ingredients until smooth (Use a blender or Magic Bullet)
2.Pour approximately 1/4 cup batter for each pancake onto non-stick pan
3.When pancake bubbles, flip and cook the other side
4.Top with fresh or frozen strawberries, blueberries or sliced bananas.

Nutrition Facts

Makes 2 Servings (Three ¼ cup pancakes with ¼ cup strawberries)

Amount Per Serving

Calories: 254.5
Total Fat: 3.3 g
Saturated Fat: 0.8 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 1.0 g
Cholesterol: 2.3 mg
Sodium: 280.0 mg
Potassium: 297.8 mg
Total Carbohydrate: 33.8 g
Dietary Fiber: 5.3 g
Sugars: 2.5 g
Protein: 21.3 g

Vitamin A 0.9 %
Vitamin B-12 5.9 %
Vitamin B-6 5.0 %
Vitamin C 37.9 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 9.1 %
Copper 14.4 %
Folate 9.5 %
Iron 13.2 %
Magnesium 19.5 %
Manganese 104.0 %
Niacin 3.5 %
Pantothenic Acid 7.1 %
Phosphorus 29.7 %
Riboflavin 9.9 %
Selenium 7.8 %
Thiamin 21.4 %
Zinc 12.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.