You are what you eat,so why not be perfect?TM

Nutrition Info

Breakfast

Breakfast Pitas Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Egg (no cheese) 433 15 4.4 21 53 2 8 360
Egg and cheese 546 24 10.4 28 53 2 8 530
Turkey, egg and cheese 646 25 10.4 36 54 2 8 980
Ham, egg and cheese 666 28 10.4 48 53 2 8 1718
Steak, egg and cheese 758 31 13.2 62 53 2 8 601
Bacon, egg and cheese 638 31 12.3 34 53 2 8 923
Bagels Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Cinnamon-Raisin
(4″ diameter)
243 2 0 9 49 2 5 287
Sesame (4″ diameter) 229 1 0 9 45 2 4 339
Plain (4″ diameter) 229 1 0 9 45 2 4 335
Muffins Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Carrot-Walnut
(100 grams)
343 16 3.6 5 44 2 25 400
Banana Nut (100 grams) 400 19 2.6 5 51 2 28 386
Blueberry (100 grams) 380 19 3.5 5 49 1 28 380
Yogurt Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Plain (6oz) 149 8 5 8.5 12 0 11 100
Honey (6oz + 1tbsp) 213 8 5 8.5 29 0 28 100
With Strawberries
(6oz + 1/4 cup)
161 8 5 9 15 0 13 110

Pitas

Pitas Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Hummus Veggie 568 32 16.3 30 62 5.7 11 1375
TCB Chicken 750 28 4 55 61 3 11 1591
The Gyro 505 20 8 16 58 4 11 760
Chicken Gyro 553 29 7 48 54 2.5 8 858
Chicken and Steak Pita 648 25 7.3 45 57 2 9 800
Chicken and Cheese 749 43 17 30 56 2.5 8 1348
Spinach Melt and Chicken 572 49 21 34 57 2.5 9 1696
The Club 644 39 11.8 39 55 2.5 8 1237
Steak and Cheese 734 38 15 44 54 3 8 1152
All American BLT 590 25 7 23 61 3 12 1230
Boardwalk Pita 655 30 12 34 52 3 8 2522
Ham and Provolone Pita 653 30 10 34 62 3 8 2387
Turkey Pita 506 16 1 26 61 3 10 1490
Tuna Pita 616 20 2.5 38 70 4 10 1306
Sir Caesar 713 29 7 57 55 2 11 966
Hummus Sandwich 374 10 1.5 12 60 5 9 413
Falafel 390 10 2 14 65 3 8 474
The Spinach Melt 532 22 13.8 29 55 4 9 1099
Toasted Cheese Pita 436 16 9.6 22 51 2 8 720

 

Pita Bread

Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Pita Bread (Original) 240 1.5 0 9 49 2 2 310
Pita Bread (Wheat) 210 1.5 0 8 45 5 1 290

Salads

Salads Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
The Mediterranean Sampler 520 33 3.5 23 96 14 15 1185
The Mediterranean Mix 731 52 10 28 102 15 16 1427
Garden Salad 47 0 0 4 7 5 0 59
The Zorba 195 19 4 9 19 9 1 1188
Chicken Ceasar Salad 525 24 10 72 60 4 8 1063

Meat Options

Meat Options Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Chicken Breast
2 oz 60 0.75 0.25 12 0 0 0 0
4 oz 120 1.5 0.5 24 0 0 0 0
Gyro Meat
2 oz 100 8 3 4 2 0 0 200
4 oz 200 16 6 8 4 0 0 400
Ribeye Steak
2 oz 88 4.5 2 12 0.5 0 0 37
4 oz 176 9 4 24 1 0 0 74
Tuna Salad
2 oz 104 6 0 8 6 0 0 226
4 oz 208 12 0 16 12 0 0 452
Turkey (deli)
2 oz 60 1 0 8 2 0 1 576
4 oz 120 2 0 16 4 0 2 1152

Soups

Soups Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Chicken Pasta Veggie
8 oz 60 2.3 0.6 3.1 7 0.5 0.7 639
12 oz 90 3.5 0.9 4.7 10.5 0.75 1.05 959
Navy Bean
8 oz 120 3.6 1 6 17 8 1.6 824
12 oz 180 5.4 1.6 9 26 12 2.4 1236

Side Salads

Side Salads Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Tabouli (8 oz) 112 4 1 3 17 4 3 37
White Bean Salad (8 oz) 161 5 1 5 24 4 0 84
Shephard Salad (8 oz) 104 9 1.34 0.75 5 0.5 2 6

Dressing (2 oz)

Dressing (2 oz) Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Creamy Caesar 190 18 4 2 4 0 2 500
Lemon Herb (Fat Free) 24 0 0 0 6 0 2 236
Red Wine Vinaigrette 80 5 1 0 9 0 9 240
Honey Dijon 149 7 1 0 20 0 20 458
Thousand Island 208 20 2 0 8 0 8 484
Ranch 148 16 2.5 0.5 1 0 1 287

1/2 pita – 110 calories

3 oz Hummus and Veggies – 160 calories

Mayo – 114 calories
Feta cheese (2 oz) – 150 calories
Provolone cheese (2 slices) – 110 calories

Desserts

Desserts Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Rice Pudding 195 7 3 6 33 0 21 203
Baklava 334 22 10 5 29 2 10 235
Cookies
(Uncle Ralphs 2 oz)
Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Chocolate Chip 250 13 8 5 34 1 22 150
Sugar 250 14 8 3 31 0 16 190
Peanut Butter 260 15 6 8 28 1 17 230
Oatmeal Raisin 240 12 6 5 32 1 19 140
White Chocolate Macadamia 280 18 9 6 28 1 18 210
Cake Slices Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Cheesecake
(cheesecake fac)
460 29 17 7 43 1 33 330
Carrot Cake (clements) 580 36 12 6 59 1 42 350
Double Chocolate (clements) 630 39 12 6 71 4 50 410

Frozen Yogurt Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Chocolate 402 5.20 3.83 8.29 80.6 10.99 65.18 194
Vanilla 411.5 5.03 4.14 4.56 87 1.27 77.75 132

Hummus

Hummus Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Plain (8 oz) 353 30 3 7 17 5 2 96
Jalapeno (8 oz) 357 30 3 7 18 5 2 96
Roasted Red Pepper
(8 oz)
358 30 3 7 19 6 6 156
Black Olive (8 oz) 355 30 3 7 17 5 2 103
Black Bean and Cilantro
(8 oz)
390 30 3 9 24 7 2 96

Pizza

Pizza Calories Fat (grams) Sat Fat (grams) Protein (grams) Carbohydrates (grams) Fiber (grams) Sugar (grams) Sodium (mg)
Red Pizza (pita, 4 tblsp pizza suace, 3 oz cheese) 527 19 12 27 59 3 10 873
White Pizza (pitz, 2 tblsp olive oil garlic spread, 3 oz cheese) 730 46 15 26 53 2 8 758
You are what you eat,so why not be perfect?TM