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OUR EATING OUT GO TO'S

My rule of thumb is to start with a solid protein source and then pair it with a low calorie side like a salad (no croutons and dressing on the side) or raw, grilled or steamed veggies.

BBQ Places

  • Grilled chicken breast or grilled turkey

  • Green beans

  • Beans

Steak Restaurants

I usually go with grilled chicken, grilled sirloin, grilled fish or grilled pork and then I’ll pair it with a low calorie side like green beans, grilled or steamed asparagus, broccoli, carrots, cauliflower, Brussels sprouts and things like that. Potatoes are higher calorie so plan ahead if you get them.

Burger places

I get a regular burger or a grilled chicken sandwich but I would avoid the fries unless you can make them fit.

Mexican Food

Tacos or fajitas with corn tortillas and I try to stay away from rice and beans because they are high calorie and all carbs. Have a snack before you go so you aren't tempted to overeat chips and queso.

Chinese Buffet

Protein: try to stick with grilled or steamed meats like chicken, steak, fish, shrimp, crab, etc. Avoid fried foods or foods with sugary sauces. Teriyaki sauce is a good option! 

 

Good options would be something like beef and broccoli or chicken and broccoli. 

 

Avoid or limit fried rice or noodles because they are high carb and high calorie. 

 

Sides: have a salad with a low calorie dressing or some steamed or grilled vegetables of they have fruit on their buffet, load up on fruit. 

 

If you want rice, get steamed white rice or brown rice. 

Chick-Fil-A

  • Market salad with grilled chicken and light balsamic dressing

  • Regular nuggets

  • Grilled cool wrap

  • Grilled nuggets

  • Grilled chicken sandwich

  • I usually go with a fruit cup for a side since waffle fries are higher calorie and all carbs

Chipotle

  • Barbacoa or chicken burrito bowl

  • Light rice or no rice

  • Light sour cream

  • Light cheese

  • Lettuce

  • Salsa verde

Popeyes

  • 5 blackened chicken tenders

  • Green beans

McDonald’s

  • Bacon and eggs for breakfast

  • Egg McMuffin

  • Chicken nuggets 

  • Classic hamburger is lower calorie

Taco Bell

  • Chicken or beef crunchy tacos

  • Chicken Cantina bowl

Wendy’s

  • Grilled Avocado BLT Chicken Sandwich

  • Grilled Chicken Sandwich

  • Chicken nuggets

  • Grilled Asiago Ranch Chicken Club

  • Jr. Bacon Cheeseburger

  • Parmesan Caesar Chicken Salad

Dairy Queen

  • Tacos

  • Grilled chicken sandwich

  • Grilled chicken salad with light ranch

  • Hunger Buster

Whataburger

  • Grilled chicken sandwich

  • Grilled chicken salad

  • Apple and cranberry chicken salad

  • For dressings I use fat free ranch, herb vinaigrette, honey pepper vinaigrette or balsamic vinaigrette 

Panera

  • Half Chipotle Avocado Melt, and vegetable soup

  • Bacon Turkey Bravo Sandwich

  • Green Goddess Cobb Salad with Chicken

  • Asian Sesame Salad with Chicken

  • Caesar Salad with Chicken

Salata

  • The chipotle chicken, herb chicken or salmon for protein will be the lowest calorie. 

  • I get the low fat mango dressing, balsamic vinegar or sun dried tomato dressing and add all the veggies and fruit.

Zoe’s

  • Cauliflower rice bowl with salmon or chicken

Taco Cabana

  • Crispy or soft chicken or beef tacos

Rosas

  • Crispy beef or chicken tacos

  • Fiesta chicken salad

Chilis

  • Grilled sirloin

  • Ancho Salmon

  • Margarita Grilled Chicken

  • For sides I usually go with asparagus or grilled veggies

Chuys

  • Hatch green chili chicken tacos but I think they only serve them on a certain day as one of the specials

  • Soft tacos with either chicken or ground beef

  • Chicken fajitas with corn tortillas without the rice and beans. Rice and beans are high calorie and high carb so I only get them if I know I can make them fit.

Texas Roadhouse

  • Sirloin steak

  • Grilled salmon

  • Grilled shrimp

  • Any of the grilled chicken options!

  • For sides we usually go with fresh vegetables, sautéed mushrooms or green beans because they are the lowest calorie. 

Firehouse Subs

  • Firehouse Chopped Salad with Grilled Chicken, Ham or Turkey

  • Italian Chopped Salad with Grilled Chicken Salad

  • For both, I would ask for the dressing on the side so you can control how much you use. Light Italian and balsamic vinaigrette are lowest calorie. 

Cheddar's Scratch Kitchen

  • Salads:

    • Grilled chicken pecan salad (620 calories, 38g fat, 55g protein, 20g carb)

      • Balsamic vinaigrette (110 calories, 7g fat, 0g protein, 2g carb)

  • Proteins:

    • Lemon pepper chicken without rice (370 calories, 5g fat, 68g protein, 2g carb)

    • Key West chicken and shrimp without rice (400 calories, 6g fat, 47g protein, 39g carb)

    • Grilled pork chops (650 calories, 22g fat, 69g protein, 38g carb)

    • 6oz sirloin steak (250 calories, 18g fat, 22g protein, 0g carb)

    • 8oz sirloin steak (330 calories, 23g fat, 30g protein, 0g carb)

    • Grilled whitefish-lemon pepper without rice (340 calories, 11g fat, 50g protein, 8g carb)

    • Grilled whitefish-blackened without rice (360 calories, 11g fat, 51g protein, 10g carb)

    • 5oz grilled salmon (290 calories, 16g fat, 27g protein, 7g carb)

    • 5oz blackened salmon (300 calories, 17g fat, 27g protein, 15g carb)

    • 8oz grilled salmon (440 calories, 26g fat, 42g protein, 7g carb)

    • 8oz blackened salmon (450 calories, 26g fat, 42g protein, 9g carb)

  • Sides:

    • Rice (150 calories, 4g fat, 2g protein, 26g carbs)

    • Idaho mashed potatoes (160 calories, 8g fat, 3g protein, 19g carbs)

    • Gravy for mashed potatoes  (30 calories, 1.5g fat, 3g protein, 3g carbs)

    • Southern green beans (60 calories, 13g fat, 0g protein, 8g carbs)

    • Fresh steamed broccoli (100 calories, 8g fat, 3g protein, 6g carbs)

    • Sweet baby carrots (35 calories, 0g fat, 0g protein, 3g carbs)

    • Freshly made coleslaw (170 calories, 13g fat, 0g protein, 14g carbs)

    • Buttered-off-the-cob corn (110 calories, 2.5g fat, 4g protein, 22g carbs)

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