For pizza places - get a salad with grilled chicken or steak tips. Most have some sort of salad. Just avoid greek salads due to the feta - or ask to have them leave out the feta. You could also do a turkey pocket and just count the pocket for a few points.
For chinese - I sometimes will get steamed veggies with chicken and shrimp. It sounds bland, but if you add some soy sauce its not too bad. Or go with egg drop soup, veggies and chicken and ask for light on the sauce, or chow mein, skip the noodles. There are some points, but not as many as the fried things.
Other ideas -- McDonalds, BK and Wendy's all have some sort of salads, try those with lite or ff dressings. You may need to pick out croutons or other non core things. For protein you could also get grilled chicken - may need to buy a grilled chicken sandwich and toss the bun. Wendy's has chili that is low points, try that with a plain baked potato.
HTH
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