Arby's Low-calorie Lunch Options

Before I get into the list of lunch options at Arby's let me talk a little about fitness.  Cardio is forever my nemesis, because I get so bored.  I recently decided to kill two birds with one stone and get my cardio in while watching American Idol.  That would be working out famously if the show still had Simon Cowell and Kelly Clarkson.  It just isn't the same.  Is it just me or is this show getting tiresome?  I don't know if it's the time commitment or the new judges, but it bores me now.  Maybe it's just been on too long.  Perhaps they should change the format to a modern day "Gong Show" so we don't have to hear the judges constructive criticism enjoying hearing their own advice.  At least Simon would skip to the point and just tell a contestant that his/her performance was atrocious with a capital "A".  It was mean, but it was entertaining, succinct, and true.  The magic is gone without Simon.  J Lo and Steven Tyler gave the show it's last breath.  The show is on it's last leg.  Now I just need a new season of the X Factor to get me back into the cardio groove.  Let's just move on to Arby's.

I don't eat at Arby's very often, but for the sake of this blog post I decided to eat lunch there the other day.  Since I was determined to eat low-calorie I did my research before I went and ordered the following meal as pictured above:

Ham & Swiss Melt 300

Apple Slices 30

Iced Tea 0

Total Calories 330

I dined inside and noticed they provided a condiment bar.  I gladly added some pickles, but I skipped the sauces.  I cannot say it was very filling.  Next time I will definitely order something else from the list of meals below.

The key at Arby’s is to skip all the high-calorie sides.  Pair a low-calorie sandwich with either sliced apples and yogurt dip (80 calories) or a chopped side salad with light Italian dressing (100 calories).  If you must have your fries, then order the value size with a junior sandwich.

Roast Beef Classic 350

Horsey Sauce 50
Apple Slices 30
Yogurt Dip 50
Total Calories 480

Roast Beef Classic 350

Arby’s Sauce 15
Chopped Side Salad 80
Light Italian Dressing 20
Total Calories 465

Roast Beef Medium 440

Arby’s Sauce 15
Total Calories 465

Beef ‘n Cheddar Classic 440

Apple Slices 30
Total Calories 470

Deluxe Bacon Cheddar 420

Apple Slices 30
Total Calories 450

French Dip & Swiss/Au Jus 430

Apple Slices 30
Total Calories 460

Cravin’ Roast Chicken 380

Chopped Side Salad 80
Light Italian Dressing 20
Total Calories 480

Chicken Tenders (3) 350

Buffalo Dipping Sauce 10
Chopped Side Salad 80
Light Italian Dressing 20
Total Calories 460

Chicken Tenders (3) 350

Tangy Barbeque Sauce 45
Apple Slices 30
Yogurt Dip 50
Total Calories 475

Jr. Roast Beef 210

Value Curly or Homestyle Fries 240
Total Calories 450

Jr. Ham & Cheddar Melt 210

Value Curly or Homestyle Fries 240
Total Calories 450

Jr. Chicken Sandwich 320

Apple Slices 30
Yogurt Dip 50
Total Calories 400

Macaroni & Cheese 170

Chopped Side Salad 80
Light Italian Dressing 20
Apple Slices 30
Yogurt Dip 50
Total Calories 370

Chopped Farmhouse Roast Chicken Salad 250

Balsamic Vinaigrette Dressing 130
Total Calories 380

Chopped Farmhouse Crispy Chicken Salad 430

Light Italian Dressing 20
Total Calories 450

The following sandwich options are offered regionally and may be substituted for another comparable sandwich:

Arby’s Melt 330

Ham & Swiss Melt 300
Jr. Deluxe Sandwich 260