Sigma Pi Fraternity International

Take-out lunch can be a calorie time bomb. We calculate the damage behind a dozen typical lunches and offer some quick and easy fixes for your next grab-n-go meal.

Enchilada and Tortillas: 910 calories, 37 g protein, 90 g carbs, 5 g fiber, 47 g fat.
The Fix: Lose the chips and cheese. Top your grub with salsa instead, and order black bean soup as a side.

Spinach Pie and Rice: 801 calories, 29 g protein, 121 g carbs, 5 g fiber, 21 g fat.
The Fix: This Greek killer is wrapped in a crust of carbs and fat. Order a gyro or shish kebab in its place.

Chef's Salad: 789 calories, 32 g protein, 43 g carbs, 11 g fiber, 55 g fat.
The Fix: Choose chicken breast and pepper slices, not croutons and bacon bits, which can double a salad's calories.

Salad Bar Medley: 991 calories, 41 g protein, 85 g carbs, 4 g fiber, 47 g fat.
The Fix: Most salads are packed with mayo, so go with one helping, not three. Fill the rest of your plate with veggies.

Fettucine Alfredo: 1,011 calories, 26 g protein, 92 g carbs, 1 g fiber, 61 g fat.
The Fix: Italian restaurant portions are huge. Order a dish with both pasta and meat, and save half for later.

Club Sandwich: 767 calories, 55 g protein, 35 g carbs, 2 g fiber, 44 g fat.
The Fix: Skip the bacon club and opt for smoked turkey alone. Make up for the missing flavor with spicy mustard.

Meat Lover's Pizza: 831 calories, 44 g protein, 81 g carbs, 1 g fiber, 38 g fat.
The Fix: Even small pizza slices are calorie-dense. Order thin crust with cheese, and pair it with a side salad.

Burger and Fries: 790 calories, 38 g protein, 79 g carbs, 5 g fiber, 37 g fat.
The Fix: The problem is the fries, which pack a third of the meal's calories. Coleslaw is better, even with the mayo.

Kung Pao Chicken, Rice, and Egg Roll: 897 calories, 60 g protein, 86 g carbs, 8 g fiber, 35 g fat.
The Fix: All three are fat- and calorie-laden. Order beef and broccoli, plus soup, instead.

Fried Chicken and Mac & Cheese: 1,291 calories, 112 g protein, 67 g carbs, 4 g fiber, 61 g fat.
The Fix: Grilled, baked--even BBQ'd--chicken is the smarter choice. For the side, think potatoes.

Chimichanga and Rice: 1,157 calories, 30 g protein, 82 g carbs, 17 g fiber, 82 g fat.
The Fix: Tasty, yes, but chimichangas are also basted in lard. Go for two tacos or a steak burrito in its place.

Falafel and Pita: 769 calories, 24 g protein, 78 g carbs, 9 g fiber, 41 g fat.
The Fix: Yes, they're vegetarian, but falafel are fried and drenched with dressing. Hummus in a pita is healthier.

Sigma Pi would like to thank Men's Fitness Magazine for providing the information used in the creation of this webpage.