You're not going to meal prep this week. Fine. You don't have to. Every order below defends your protein and keeps the calories honest — at the places you're already ordering from.
Numbers are close approximations — close is all a busy week needs.
Bowl: double chicken, white rice, black beans, fajita veggies, fresh salsa, lettuce.
Chips + queso, vinaigrette, the second scoop of rice. That's a +700 kcal tax on the same meal.
12-count grilled nuggets + kale crunch side + honey mustard.
Deluxe sandwich + waffle fries + lemonade — same visit, double the calories, half the protein per bite.
Two McDoubles, no mayo. Diet drink or water.
Large fries + a real soda — that pair alone out-calories both burgers.
Footlong turkey, double meat, every vegetable, mustard or sweet onion.
Mayo + cheese + cookies. The sandwich was never the problem.
Plate: grilled teriyaki chicken + string bean chicken, super greens instead of rice.
Orange chicken + chow mein + rangoons — the classic 1,600 kcal "one plate."
Three chicken soft tacos, fresco style, add black beans.
Crunchwrap + nacho fries + Baja Blast. That's a dessert pretending to be dinner.
Little cheeseburger, all the veggies. Split a little fry if you must — they don't make a small.
Bacon cheeseburger + your own large fry — that's a 1,700 kcal solo mission.
8 classic (bone-in) wings, lemon pepper or plain, dry rub over tossed.
Boneless + fries + ranch. Boneless means breaded — it's nuggets with better marketing.
Full chicken Caesar salad, dressing on the side, add the baguette if you trained today.
Mac and cheese bread bowl. You already knew.
Three slices large thin-crust with chicken and veggies. Eat it slow, with water.
Half a pan pizza + stuffed cheesy bread + dipping cups. Pizza night doesn't need a body count.
Protein first: pick the protein before you open the menu — it anchors the whole order. One fist of carbs: rice, bun, or tortillas — pick one, not all three. Drinks are dessert: liquid calories are the silent 400/day; make them zero or make them worth it. Do this at every order and you can eat takeout all week and still hit the three anchors from the Busy-Week Survival Card.
This sheet handles the ordering. If you want the whole system — training, targets, and a coach doing the math off photos of your actual food — start with the audit.
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