MSPI restaurant list

Here is a newer version of a restaurant list. It is milk and soy safe. Once again, please double check these things before eating them.

Applebee’s:

• Chips & Salsa
• New York Strip & Ribeye
• Sides:
• French Fries, Fruit, Mexi Rice, Applesauce, Add Fried Shrimp, Crispy Red Potatoes
• Kid’s Menu:
• Fried Shrimp & Grilled Chicken
• Sauces:
• Pico de Gallo
• Honey BBQ
• Southern BBQ
• Guacamole
• Seafood Sauce
• Chipotle May
• Marinara
• Salsa
• Bruschetta
• Balsamic Glaze
• Black Bean Corn Salsa
• Roma Pepper Relish
• Chimichurri Sauce

Arby’s:

• Apple & Cherry Turnover
• Arby Q
• Arby Sauce, Mayo, Horsey Sauce, Roasted Garlic Aioli, Spicy Brown Honey Mustard, Dijon Mustard, BBQ Sauce
• Potato Cakes & Curly Fries & Homestyle Fries
• Roast Beef, Roast Turkey, Roast Ham, Pepper Bacon
• Harvest Wheat Bun
• Marble Rye Bread
• Sub Roll

Burger King:

• Chicken Nuggets (NOT Tendercrisp Chicken)
• Homestyle Chicken Strips
• Popcorn Chicken
• Bacon
• Fries
• Sweet Potato Fries
• Breakfast Sausage & Hashbrowns
• Breakfast Syrup
• BBQ Dipping Sauce

Dairy Queen:

• Fries

Kentucky Fried Chicken:

• Extra Crispy Chicken & Hot Wings
• Sides:
• Green Beans, Potato Wedges, Corn on the Cob, Potato Salad, Cole Slaw, Sweet Kernel Corn, Macaroni Salad

McDonald’s:

• Chicken Selects Premium Breast Strips, Chicken McNuggets
• Crispy Chicken Fillet
• Grilled Chicken Fillet
• Regular Beef Patty
• Bacon
• Liquid Margarine
• Mayo/Ketchup/Mustard
• Sauteed Mushrooms
• Chipotle BBQ Sauce (NOT regular “Tangy” BBQ Sauce)
• Buns:
• Bakery Style, Big Mac, Sesame Seed, Regular Bun
• Baked Hot Apple Pie

Papa Johns:

• Original Hand Tossed Dough
• Pizza Sauce & BBQ Sauce
• All toppings except Grilled Chicken
• Breadsticks
• Pizza Dipping Sauce
• Garlic Dipping Sauce

Qdoba:

• Rice, Black & Pinto Beans
• Fajita & Grilled Vegetables
• All Hard & Soft Taco Shells
• Tortilla Chips
• Pork & Seasoned Shredded Beef
• All Salsas
• Guacamole
• Cilantro Lime Vinaigrette

Quiznos:

• Breads:
• Garlic Focaccia, Italian Herb Wrap, White & White Baguette
• Dressings & Sauces:
• Country BBQ
• Guacamole
• Honey Mustard
• Lite Mayo
• Marinara Sauce
• Mustard
• Proteins:
• Bacon, Capicola, Chicken, Ham, Pepperoni, Turkey
• All produce

Ruby Tuesday:

• Salad Bar Toppings:
• Sliced tomatoes, green peas, diced eggs, bacon bits, diced ham, black olives, sunflower seeds
• Salad Bar Dressings:
• Thousand Island, Balsamic Vinaigrette, Honey Mustard, Olive Oil & Vinegar
• Chicken Entrees:
• Chicken Fresco (no lemon-butter sauce)
• BBQ Grilled Chicken (No Boston BBQ Sauce)
• Steaks (No Seasoned Steak Butter):
• Top Sirloin, Chef’s Cut Sirloin, Petite Sirloin, Ribeye
• Pasta (no parmesan cream sauce):
• Chicken & Mushroom Alfredo
• Sides (No liquid margarine … must ask):
• Fresh Grilled Zucchini
• Sugar Snap Peas
• Steamed Broccoli
• Grilled Green Beans
• Baked Potato (no butter or sour cream)
• Sliced Tomatoes with balsamic vinaigrette
• Grilled Asparagus
• Lunch Combinations:
• Ruby Minis (No margarine on bun, No cheese, No Fries)
• Turkey Minis (No margarine on bun, No fries)
• Baja Chicken Tacos (No margarine on tortilla)
• Veggie Trio (see Sides above)
• Petite Lunch Plates:
• Sliced Sirloin (no steak butter, no white cheddar mashed potates, no liquid margarine on broccoli)
• Chicken Fresco (no lemon-butter sauce, no liquid margarine)
• Burgers/Sandwiches (No Margarine on Buns & NO FRIES):
• Ruby Classic Burger
• Triple Prime Burger
• Avocado Grilled Chicken Sandwich
• Turkey (Avocado) Burger
• Kid’s Menu (no white cheddar mashed potatoes & no liquid margerine):
• Beef Mini Burgers (no margarine on bun & no cheese)
• Grilled Chicken
• Chop Steak

Subway:

• Sandwiches on Italian Bread with Lettuce, Tomatoes, Green Peppers, Pickles & Olives:
• Cold Cut Combo
• Ham
• Italian BMT
• Oven Roasted Chicken
• Roast Beef
• Tuna
• Turkey Breast (& Ham)
• Spicy Italian
• Subway Club
• Breads:
• Hearty Italian, Honey Oat, Italian (White), Sourdough, 9-Grain Wheat, Wrap
• Proteins:
• Bacon, Oven Roasted Chicken, Cold Cut Combo Meats, Ham, Italian BMT Meats, Roast Beef, Tuna, Turkey Breast
• Condiments/Dressing:
• Buffalo Sauce, Honey/Regular/Spicy Mustard, Mayo, Oil, Vinegar
• All Vegetables

Wendy’s:

• Garden Side Salad (Fat Free French & Italian Vinaigrette)
• Plain Baked Potato
• Chili (Hot Chili Seasoning)
• Fries
• BBQ Sauce & Honey Mustard Sauce
• Jr. Hamburger & ¼ lb Hamburger
• Ultimate Grill, Crispy, spicy & Homestyle Chicken Sandwiches
• Sandwich bun (NOT butter toasted)
• Bacon strip
• Mayo/Mustard
• All produce

MSPI Alcohol list

All new mama's deserve a night out here and there but if you are trying to clean up your diet, it can be something to worry about. Here is a vegan website that tells if your alcohol is clean or not. Just because it isn't vegan doesn't mean that it isn't MSPI friendly but this site will tell you why.

http://www.barnivore.com/

MSPI Food list

Since my MSPI post is so popular, I checked in on my emails from the Milkworks group that get filtered away to a folder so they don't clog up my inbox. I found that the lovely ladies there had created a food list which is very helpful to those struggling to adjust to a new diet. Thank you so much to whomever took the time to write this up. I hope it also helps those of you out there that come here looking for more information. I believe this list should be milk and soy free. This is by no means exhaustive, you will find many other things in your grocery store by reading labels, but it's a good start!

**This list is also a year old so be sure to double check ingredients**

Breads:
Orowheat 100% whole wheat bread
Orowheat 100% whole-wheat hamburger buns
Squirrely Sprouted Wheat Bread
Mission whole-wheat tortillas
Old El Paso Taco Shells
Van's Organic Blueberry Waffles
Healthy Harvest pasta and most other pastas
MultiGrain Flatout Tortillas
Rudi's Organic Bakers 7 Grain Bread
* Most varieties of Orowheat breads are safe.

Crackers:
Honey Maid Graham Crackers
Triscuits
Wheat Thins
My Family Farm organic whole-wheat crackers
Pretzels - many varieties, try Snyders of Hanover and Rold Gold

Cereals:
Barbara's Shredded Oats
Honey Nut Cheerios
Cheerios
Quaker's Oatmeal Breakfast Cookies
Wal-Mart's Great Value Apple Cinnamon Oatmeal
Wal-Mart's Great Value Nature's Grain Cereal
Life Cereal, Cinnamon
Life Cereal, Honey Graham
Life Cereal, Original
Wal-Mart's Great Value Raisin Bran
Cascadian Farms Organic Cinnamon Raisin Granola
Post Raisin Bran
Kix
Organic Wheatabix
Instant Quaker Oatmeal

Snacks/Sweets:
Act II Kettle Corn Popcorn
Kitty Cat Cookies from Trader Joe's
Two-Bite brownies by Homestyle
Wal-Mart's Great Value semi-sweet chocolate chips
Lindt dark chocolate bar
Baker's brand semi-sweet chocolate chunks
Dunkin Hines white frosting and cake mix (several other varieties also
ok)
Duncan Hines brownie mixes, several varieties
Dad's cookies, several varieties
Oreos, original
Rice dream ice cream (available at health food stores)
Purdy's dark chocolate
Twizzler's licorice
Newman's Own Organic Dark Chocolate
Wal-Mart's Great Value plain and barbecue chips
*The health food store carries several different brands of cake mixes
that are milk and soy free. =20

Meat/proteins:
Old El Paso Refried Beans
Wal-Mart's Great Value fat-free refried beans
Bush's Vegetarian Baked Beans
Any dry bean, prepared per package instructions
Nuts: almonds, cashews, walnuts, pistachios, peanuts, etc.
Peanut butter - many national brands contain soy protein, check the
label of  'natural' or store brands
Eggs: fried, boiled, scrambled, etc.
Boar's head deli meats (all varieties but ham and turkey)
Mrs. Paul's fish filets and fish sticks
Tyson chicken nuggets
Applegate farms organic turkey dogs
Hummus
DiLusso Deli meats - all varieties
Quorn brand vegetarian sausages (also have a vegetarian chicken nugget
and burger crumbles)
Citterio proscuitto ham
Applegate Farms ham
Applegate Farms turkey
Applegate Farms turkey bologna
Trader Joe's Southwest Style Turkey Burgers
Amy's Kitchen California Burgers (vegetarian)
Ian's allergen -free chicken and fish sticks
Oscar Mayer Oven Roasted Turkey
Oscar Mayer Honey Roasted Turkey
Oscar Mayer Smoked Sausage
Shake and Bake Original Chicken
*Any other fresh prepared meat that has no added flavorings

Drinks:
Rice Dream Rice milk: plain, vanilla, or chocolate
Westsoy Rice milk: plain or vanilla
Almond breeze milk
Hemp Milk (great source of omega 3 fatty acids)
So Delicious Coconut Milk
*The health food store also carries oat milk, hazelnut milk, and mixed
grain milk as well as other brands of rice milk
Orange juice with added calcium
Any other fruits juices
Soda pop

Misc:
Betty Crocker Mashed Potato Mix
McCormick's Fajita Seasoning
Frozen Latkes from Trader Joe's
Smart Balance Light spread
Fleishmann's Light margarine
Avo Classic Guacamole=20
Alexia oven fries
Newman's Own Olive Oil and Vinegar Dressing
Wal-Mart's Great Value Thousand Island
Dorothy Lynch dressing
*Many brands of Italian, just check for cheese in it.
Chocolate Chip Teddy Grahams
Dried fruit
Fruit rollups
Amy's kitchen pizza roasted vegetable without cheese
Maggie's seasoning for flavoring stir-fries.  (Like a soy sauce, but
made with wheat rather than soy).
Mrs. Dash 10 min. marinade=20
KC Masterpiece barbecue sauce-several varieties are safe
*Or homemade barbecue sauce: ketchup, rice vinegar, onion powder, and
molasses
Ketchup
Mayonnaise-most brands
Miracle Whip
Mustard
Make white sauce/gravy with raw cashews: 1 part raw cashews with two
parts water blend for 2-3 minutes, will thicken in pan as it warms. Add
meat or veggies and flavorings.
Coconut Milk and Rice Milk Yogurt available at the Health food store. =20


Meal Ideas:
Breakfast:
Cold or hot cereal, fruit, toast with peanut butter, fried or scrambled
eggs, fried sliced ham, biscuits and gravy (see above gravy recipe),
homemade waffles or pancakes made with rice milk, fried potatoes, fruit
smoothies made with frozen fruit and rice milk

Lunch:
Pork chops seared in olive oil and then simmered in chicken broth,
homemade hamburgers, homemade chicken, egg salad sandwiches, sandwich
made with deli meats listed above, bean burritos or tacos

Dinner:
Marinated chicken or fish, potatoes or sweet potatoes, salmon burgers,
fajitas with beef strips and veggies,  Veggie sandwich with hummus for
protein, Roasted chicken, turkey meatloaf (Empire Kosher), grilled
meat/vegetables

*Get in the habit of reading labels on everything and you will find more
that you can eat.  Also, this will assure that the ingredients on your
favorite brands haven't changed.  Searching on the internet under
"soy-free" or "dairy-free" will also help you to find some other
options.