Ok this one I checked out because my son had asked for a few times — NEVER AGAIN!!!
Instead of eating : Atlanta Bread Company Turkey Club Panini
You could eat all of this: 2 slices whole wheat, one slice cheese, 3 slices turkey, dijon mustard. AND a cup of vegetable soup AND 3 cups of salad, sliced tomato and 2 tbsp salad dressing
THAT IS A TON OF FOOD!! Way more than you need for lunch — so dump the greasy panini and lose some weight and be FULL longer!!
Not including the fries that you are going to want to add and anything to drink — this sandwich alone has more calories and fat than you need in your whole lunch — and it is not the highest one at McDonalds.
That said, there are better options at McDonalds which i will give you some ideas here.
Instead of :Quarter Pounder with Cheese — over 500 calories
You could easily have this (at McDonalds): Asian Salad with grilled chicken 300 calories AND a honey mustard snack wrap Just those two things is a LOT OF food and is roughly the same as the quarter pounder and you probably won’t feel like you missed out on anything.
OMG — How bad it can go when you hit Atlanta Bread Company. Sure there are some decent salad options, but wow — there are some diet KILLERS there too. Now I tell people to check out restaurant nutritional info — you can’t always check and pre-planning can kill the fun of eating out so maybe spend a few hours picking out a few favorites at your favorite restaurants so you don’t end up eating something such as below.
Instead of eating — Atlanta Bread Company Asiago Cheese Pasta (with over 800 calories and a day and a half worth of saturated fat! WOW)
You could have ALL OF THIS : 2 cups green beans with a pat of butter, a chicken breast, 3 cups of salad, a small lean steak, a small baked potato with fat free sour cream or yogurt, 2 tbsp lite salad dressing.
OH LOOK — that is lunch AND dinner — or you can have the pasta — and oh ya, remember that does not include the bread that they throw in there for you — like you have not had enough carbs 
I hope you like this segment because I really love it!!
INSTEAD OF EATING: A Cinnabon (810 calories)
You could have eaten a turkey sandwich on 2 slices of whole wheat bread with cheese, a cup of tomato soup, 2 plums, a garden salad with 2 tbsp fat free dressing and a small sliced tomato and 1/2 sliced cucumber.
OH MY look LUNCH AND HALF YOUR DINNER!!!!! Or some greasy sweet roll that has to last you HALF A DAY and has 5 grams of trans fat (not to mention the 32 grams of total fat and more than 100 carbs!!) Skip it and get real about fueling your body
To all my personal training clients and friends here in Douglasville, I sincerely hopes this helps you find a better path to healthy eating and weight loss.
Ok – starting a new feature this week that you will see regularly. I am calling it EAT THIS NOT THAT. I will show ONE THING that you can SKIP EATING and all the healthy things you could have eaten instead. My intention is for this to be a wake up call and also to point out HOW MANY calories are actually in some things. I know lots of my personal training clients here in Douglasville are always looking for better ways to eat so I hope this helps anyone who is looking to lose weight or get healthy!!
So for today — let’s start with breakfast
INSTEAD OF EATING THAT: Dunkin Donuts Sausage Egg and Cheese Croissant (690 calories)
You could have had THIS: Egg beaters (3/4 cup equiv of 3 eggs), turkey sausages (3 links), 2 slices rye toast with 2 tsp butter, an apple, an orange, a non-fat yogurt
See the point — LOOK AT ALL THAT FOOD — That is a full breakfast and a couple of snacks!!!! OH and you still save yourself the 7 grams of trans fat and have a nowhere near the 51 grams of total fat that croissant has.