Hi choc! Found this info online about tgi Fridays hope it helps 
Can TGI Friday’s also mean ‘Thank goodness’ it’s Food Optimising too? We’ve taken a look at TGI Friday’s bulging menu to dig out the very healthiest options for Food Optimisers, along with hints and tips to spot sneaky hidden Syns that can easily be avoided when you know how!
STARTER SENSE?
Sadly, there’s a distinct lack of healthy options on the starter menu and if you’re determined to Food Optimise 100% (which we know you are!) there’s very little to enjoy without spending big Syns!
Watch out for dishes described as coated, crispy, sautéed, breaded, deep-fried or topped with melted cheese – it’s a sure-fire indicator that they’re packed with Syns… and that’s most of the starter menu. Our recommendation: go straight for the mains and fill up on Free Food!
SALAD'S WHAT'S HOT AND WHAT'S NOT?
These seemingly angelic dishes can – at first glance – appear to be a great choice for Food Optimisers. Knowing what to look out for – and how easily the Syns can start soaring – will really help you pave a route to success.
Watch out for... croutons, cheese, avocado and fatty bacon - all easy ways of adding dozens of Syns without ever realising. What’s more, a creamy dressing helps it all slide down so easily!
Instead, go for options that are packed with Free Food, with lean meat or fish for extra satisfaction and that have a light (fruit or balsamic-based) vinaigrette – there’ll still be a few Syns, but you’ll be maximising your Food Optimising satisfaction for minimal Syns. By asking for the dressing on the side, you’re giving yourself even more control – you get to add as much or as little as you want.
At TGI Friday’s asking for a few changes to what’s advertised will make a (Slimming!) world of difference:
Crispy Noodle Salad– the crispy noodles and sesame seeds are the two additions that bring the most Syns with them. If you’d enjoy your meal without them, ask the waiter… the worst they can say is ‘no can do’! And if you do enjoy your salad with noodles and sesame seeds, estimate on the higher side.
BBQ Chicken Salad– the barbecue sauce and cheese add the Syns this time. Ask for yours on the side, and stay beautifully in control of how much you add.
FOR MAXIMUM FREE FOOD GO TO THE GRILL
The very place to let your eyes settle is on the ‘Fresh from the grill’ section. There’s plenty of choice when it comes to seafood and steak – and the side-dishes too:
8oz* New York Strip – generally quite lean
12oz* Ribeye Steak – usually with a rind of fat which is easy to chop off (that way, you know it’s Free!)
16oz* Bone-In Sirloin
Surf & Turf Combos
Seasoned vegetables – steamed and lightly salted mean your veggies are Superfree!
Cajun-spiced rice – possibly cooked in a little oil, but saving you Syns galore compared to the fries and cheesy mash.
Watch out for:
Ribs or chicken. Smothered in glaze with more on the side, it quickly adds up.
Side-orders of cheesy mashed potatoes – whichever way you look at it, it won’t be Free. Count a handful of Syns per spoonful or ask to swap the mash for Cajun-spiced rice or extra vegetables.
Steak sauces – your choices of maison butter, wild mushroom, Jack Daniel’s or bourbon peppercorn. These come on the side, so you get to decide how much to enjoy. Over-estimate to keep your weight loss safe and sound – 5-6 Syns for the little pot.
PASTA POSSIBILITIES
In most restaurants, pasta dishes described as creamy, cheesy or even topped with breadcrumbs are the ones that are also highest in Syns. Tomato-based sauces tend to be lower-Syn options – although it’s still worth counting a handful for the oil that’s added during cooking.
At TGI Friday’s, head for the Spicy Diablo Pasta – packed with filling Superfree Food including broccoli, green beans, mushrooms and red pepper, and topped with a spicy chilli and tomato sauce. Ask for the cheese on the side, so you can sprinkle as much or as little as you’d like – counting as you go.
THIRST QUENCHER
If you’re sticking with the Free Food, make a bee-line to the bottomless glass of diet coke –free refills of this Free drink!