Restaurant Food Swaps

Drop 1 Pound—Every Week!

Eat healthier versions of your favorite restaurant meals with this fool-proof guide

By David Zinczenko with Matt Goulding

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Drop 1 Pound—Every Week! // salad picture c Mitch Mandel / Thomas MacDonald

Image: Mitch Mandel / Thomas MacDonald

#6 Top Swap: Caesar Salad 

Eat This
Panera Grilled Chicken Caesar Signature Salad 
510 calories 
29 g fat (9 g saturated, 0.5 g trans)
820 mg sodium

50 Protein-Packed Dinners

Not That!
Wendy’s Spicy Chicken Caesar Salad (full size) 
770 calories
49 g fat (16 g saturated, 1 g trans)
1,810 mg sodium

Total savings: 260 calories and 990 mg sodium!

Compared with the Grilled Chicken Caesar Salad on Panera’s menu, the Spicy Chicken Caesar on Wendy’s has 5.5 times the fat and nearly a third less protein. And thanks in large part to the massive chunks of Asiago cheese, Wendy’s doles out more than 75 percent of your day’s saturated fat with every Caesar sold. Not even the Baconator is that dangerous. Of course, if you think this salad sounds bad, wait until you see our shocking list of 20 Salads Worse Than a Whopper.

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	Eat This, Not That! Don’t let sneaky calories add extra pounds to your waistline. Making a few easy swaps every day will help you save thousands of calories and lose more weight—while still enjoying burgers, pizza, ice cream, and more!

Drop 1 Pound—Every Week!

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