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 |
| Cauliflower Pizza Crust | 140 | 5 | 11 | 4 | 22 | 1 | 1 | 270 |