Restaurant Guide

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Restaurant Guide

General Eating Out Tips

Protein Choices

  • Look for “loin” and “round” cuts for leaner beef and pork (sirloin, tenderloin, eye of round).

  • Choose grilled, baked, roasted, or broiled proteins over fried.

  • Seafood (grilled salmon, tuna, cod, shrimp) is often a great option.

  • For poultry, choose grilled chicken or turkey breast; avoid skin-on and deep-fried options.

  • Plant-based protein options include beans, lentils, tofu, and edamame in bowls, salads, or stir-fries.

Menu Hacks

  • Swap sides: choose salad, steamed veggies, or fruit instead of fries or chips.

  • Ask for double protein for a small upcharge to improve macros.

  • Request sauces and dressings on the side to control calories and sugar.

  • Skip extra cheese and heavy cream sauces if they do not fit your goals; use avocado or salsa for flavor.

Breakfast & Fast-Casual Tips

  • At breakfast spots: order eggs or egg whites with veggies and lean meats like turkey bacon or Canadian bacon.

  • At sandwich/burger shops: choose whole-grain bread or a lettuce wrap.

  • At Mexican restaurants: fajitas, grilled tacos, and burrito bowls with beans and veggies are great options.

  • At Asian restaurants: steamed or stir-fried dishes with chicken, shrimp, or tofu and lighter sauces are often good choices.

Smart Ordering Mindset

  • Think “protein + produce” when you scan the menu.

  • Watch portions—restaurant serving sizes are often large. Share or box half your meal.

  • Stay hydrated with water and opt for zero-calorie or low-calorie drink options when possible.

Drinks

  • Choose diet or zero-sugar sodas if you enjoy them.

  • In coffee drinks, opt for sugar-free syrups and nonfat or non-dairy milks when helpful, and skip whipped cream.

Premium Nutrition: Eating Out Guide

Eating out does not have to derail your goals. Use this guide to quickly find higher-protein, more balanced options when you are on the go.
 Focus on:

  • Protein first

  • Produce (veggies and fruit)

  • Smart carbs and fats that fit your day

 

 

Denny’s

  • Fit Slam

    • Macros: Calories 450 | Protein 27g | Carbs 59g | Fat 12g | Fiber 5g

  • Mama’s Fried Chicken House Salad

    • Macros: Calories 590 | Protein 36g | Carbs 41g | Fat 33g | Fiber 4g

  • Wild Alaska Salmon with Dinner Bread

    • Macros: Calories 540 | Protein 37g | Carbs 27g | Fat 31g | Fiber 2g

  • Build-Your-Own Omelet (ham)

    • Macros: Calories 460 | Protein 35g | Carbs 9g | Fat 30g | Fiber 1g

Sides

  • Broccoli: Calories 35 | Protein 3g | Carbs 6g | Fat 0g | Fiber 2g 

  • Garden Salad: Calories 170 | Protein 8g | Carbs 16g | Fat 9g | Fiber 2g

 

 

Cracker Barrel

  • Build Your Own Homestyle Breakfast

    • Example: Egg whites, multigrain toast, Impossible sausage, tomato slices

    • Approx. Macros: Calories 465 | Protein 29g | Carbs 31g | Fat 26g | Fiber 7g

  • Chicken n’ Dumplins

    • Macros: Calories 450 | Protein 40g | Carbs 52g | Fat 9g | Fiber 6g

  • Grilled Chicken Tenders

    • Macros: Calories 270 | Protein 48g | Carbs 5g | Fat 7g | Fiber 1g

  • U.S. Farm-Raised Spicy Grilled Catfish

    • Macros: Calories 260 | Protein 38g | Carbs 2g | Fat 11g | Fiber 1g

  • Lemon Pepper Grilled Rainbow Trout

    • Macros: Calories 330 | Protein 43g | Carbs 6g | Fat 14g | Fiber 1g

Sides

  • Sweet Whole Baby Carrots: Calories 90 | Protein 1g | Carbs 18g | Fat 1g | Fiber 3g

  • Country Green Beans: Calories 60 | Protein 1g | Carbs 7g | Fat 3g | Fiber 3g

  • Steamed Broccoli: Calories 40 | Protein 4g | Carbs 6g | Fat 0g | Fiber 4g

  • Fresh Seasonal Fruit: Calories 70 | Protein 1g | Carbs 18g | Fat 0g | Fiber 3g

 

 

First Watch

  • Florentine Benedict

    • Macros: Calories 580 | Protein 22g | Carbs 44g | Fat 36g | Fiber 8g

  • Tri-Athlete

    • Macros: Calories 450 | Protein 31g | Carbs 67g | Fat 8g | Fiber 8g

  • Power Wrap

    • Macros: Calories 500 | Protein 37g | Carbs 63g | Fat 11g | Fiber 5g

  • Healthy Turkey

    • Macros: Calories 480 | Protein 49g | Carbs 47g | Fat 12g | Fiber 4g

  • Pesto Chicken Quinoa Bowl

    • Macros: Calories 650 | Protein 31g | Carbs 52g | Fat 38g | Fiber 7g

 

 

Einstein Bros. Bagels

  • Santa Fe on Asiago Thin Bagel

    • Macros: Calories 440 | Protein 26g | Carbs 43g | Fat 18g | Fiber 2g 

  • Turkey Sausage & Cheddar Egg Sandwich (plain bagel)

    • Macros: Calories 490 | Protein 27g | Carbs 57g | Fat 18g | Fiber 2g

  • Ham & Swiss Egg White Sandwich (plain bagel)

    • Macros: Calories 400 | Protein 26g | Carbs 58g | Fat 7g | Fiber 2g

  • Turkey & Cheddar on Plain Bagel

    • Macros: Calories 560 | Protein 26g | Carbs 70g | Fat 20g | Fiber 2g

  • Ham & Swiss on Plain Bagel

    • Macros: Calories 550 | Protein 26g | Carbs 65g | Fat 20g | Fiber 2g

 

 

Black Bear Diner

  • Bear Paw Chicken Fried Steak

    • Macros: Calories 610 | Protein 30g | Carbs 54g | Fat 31g | Fiber 11g

  • Ham and Cheese Omelet

    • Macros: Calories 270 | Protein 23g | Carbs 10g | Fat 16g | Fiber 1g 

  • California Omelet

    • Macros: Calories 480 | Protein 31g | Carbs 12g | Fat 35g | Fiber 6g

  • Chicken Sausage Scramble

    • Macros: Calories 590 | Protein 36g | Carbs 51g | Fat 19g | Fiber 8g

 

 

Bob Evans

  • Steak Tips and Eggs

    • Macros: Calories 310 | Protein 16g | Carbs 5g | Fat 54g | Fiber 1g

  • Fresh Start Omelet

    • Macros: Calories 680 | Protein 41g | Carbs 12g | Fat 51g | Fiber 2g

  • Lemon Garlic Grilled Chicken

    • Macros: Calories 530 | Protein 69g | Carbs 7g | Fat 23g | Fiber 0g

  • Grilled Chicken Chopped Salad (no dressing)

    • Macros: Calories 250 | Protein 39g | Carbs 8g | Fat 7g | Fiber 2g 

  • Legendary Turkey Sandwich

    • Macros: Calories 700 | Protein 50g | Carbs 61g | Fat 28g | Fiber 11g

  • Cheeseburger

    • Macros: Calories 590 | Protein 32g | Carbs 52g | Fat 29g | Fiber 2g

Sides

  • Steamed Broccoli: Calories 110 | Protein 3g | Carbs 5g | Fat 10g | Fiber 2g

  • Carrots: Calories 90 | Protein 1g | Carbs 13g | Fat 5g | Fiber 3g

  • Green Beans with Ham: Calories 30 | Protein 2g | Carbs 4g | Fat 2g | Fiber 3g

 

 

IHOP

  • Classic Eggs Benedict

    • Macros: Calories 480 | Protein 31g | Carbs 36g | Fat 24g | Fiber 1g 

  • Protein Power Pancakes

    • Macros: Calories 660 | Protein 37g | Carbs 70g | Fat 26g | Fiber 5g

  • T-Bone Steak and Eggs

    • Macros: Calories 750 | Protein 62g | Carbs 61g | Fat 29g | Fiber 0g

 

 

Runza

  • Grilled Chicken Sandwich

    • Macros: Calories 330 | Protein 32g | Carbs 25g | Fat 11g | Fiber 1g

  • Original Runza Sandwich

    • Macros: Calories 490 | Protein 19g | Carbs 64g | Fat 16g | Fiber 4g

  • Southwest Chicken Salad

    • Macros: Calories 620 | Protein 26g | Carbs 40g | Fat 42g | Fiber 3g

Tip: Runza has a variety of grilled chicken sandwiches that are macro-friendly.

 

 

Jimmy John’s

  • Slim 1 on Flour Wrap

    • Macros: Calories 470 | Protein 28g | Carbs 51g | Fat 18g | Fiber 2g

  • Turkey Tom on Sliced Wheat

    • Macros: Calories 530 | Protein 26g | Carbs 52g | Fat 22g | Fiber 6g

  • Beach Club Unwich

    • Macros: Calories 500 | Protein 32g | Carbs 9g | Fat 37g | Fiber 3g

  • Country Club Unwich

    • Macros: Calories 430 | Protein 35g | Carbs 8g | Fat 28g | Fiber 2g

Tip: Jimmy John’s can make any sandwich an “unwich” (lettuce wrap) to save a lot of calories from bread.

 

McAlister's

  • Grilled Chicken Salad
    • Macros: Calories 520 | Protein 52g | Carbs 22g | Fats 26g | Fiber 6g
  • Turkey Dip (full)
    • Macros: Calories 470 | Protein 44g | Carbs 44g | Fats 14g | Fiber 3g 
  • Pecanberry Salad with Chicken
    • Macros: Calories 380 | Protein 34g | Carbs 34g | Fats 13g | Fiber 5g

Mexican Restaurants

Mexican Restaurant (General)

  • Chicken Fajitas (no tortilla)

    • Macros: Calories 760 | Protein 80g | Carbs 15g | Fat 41g | Fiber 5g

  • Steak Burrito Bowl

    • Macros: Calories 812 | Protein 56g | Carbs 77g | Fat 30g | Fiber 5g

  • Chicken Tostada

    • Macros: Calories 560 | Protein 34g | Carbs 34g | Fat 32g | Fiber 4g

Tips for Ordering at Local Mexican Restaurants

  • Find your protein source: choose grilled chicken, steak, or shrimp instead of fried.

  • Prioritize veggies: fajita veggies, salsas, grilled peppers and onions.

  • Select a starch: rice, beans, or tortillas based on your goals for the day.

  • Chips: set a portion on a napkin or plate so you do not mindlessly overeat from the basket.

 

 

Casual Chains & Grill Restaurants

Applebee’s

  • Grilled Chicken Wonton Tacos

    • Macros: Calories 590 | Protein 30g | Carbs 58g | Fat 27g | Fiber 3g

  • Sirloin Steak (6 oz)

    • Macros: Calories 560 | Protein 42g | Carbs 43g | Fat 25g | Fiber 1g

  • Blackened Shrimp Caesar Salad

    • Macros: Calories 830 | Protein 32g | Carbs 57g | Fat 54g | Fiber 8g

  • Tex-Mex Shrimp Bowl

    • Macros: Calories 710 | Protein 29g | Carbs 91g | Fat 27g | Fiber 10g

 

 

Buffalo Wild Wings

  • Naked Chicken Tenders (3-piece, no sauce)

    • Macros: Calories 160 | Protein 37g | Carbs 0g | Fat 1g | Fiber 0g

  • Grilled Chicken Sandwich

    • Macros: Calories 360 | Protein 34g | Carbs 38g | Fat 9g | Fiber 2g

  • Grilled Chicken Buffalitos

    • Macros: Calories 500 | Protein 39g | Carbs 37g | Fat 22g | Fiber 2g

 

 

Chili’s

  • Santa Fe Chicken Salad (with grilled chicken)

    • Macros: Calories 540 | Protein 35g | Carbs 24g | Fat 35g | Fiber 6g

  • Margarita Grilled Chicken

    • Macros: Calories 610 | Protein 50g | Carbs 64g | Fat 17g | Fiber 9g

  • Guiltless Sirloin: 6 Oz Sirloin with Chipotle- Pesto Sauce, Pico De Gallo, & Roasted Asparagus. Add a Mexican Rice Side 
    • Macros: Calories 495 l Protein 44g l Carbs 41g l Fats 19g l Fiber 7
  • Shrimp Fajitas with Mexican Rice 
    • Macros: Calories 470 l Protein 28g l Carbs 48g l Fats 20g l Fiber 4g 

 

 

Syberg's

  • Chicken breast sandwich 
    • Macros: Calories 520 | Protein 45g | Carbs 30g | Fats 16g | Fiber 2g
  • Grilled salmon dinner
    • Macros: Calories 500 | Protein 40g | Carbs 10g | Fats 30g | Fiber 2g
  • Top sirloin steak dinner
    • Macros: Calories 600 | Protein 50g | Carbs 10g | Fats 40g | Fiber 0g
  • Sunset turkey club sandwich
    • Macros: Calories 550 | Protein 35g | Carbs 45g | Fats 30g | Fiber 5g
  • Grilled chicken strip salad
    • Macros: Calories 350 | Protein 30g | Carbs 20g | Fats 15g | Fiber 5g

 

 

Sushi

General guidance:

  • Choose sashimi, nigiri, or simpler rolls with fresh fish and veggies.

  • Limit fried rolls, cream cheese-heavy options, and mayo-based sauces.

  • Add edamame or miso soup for extra protein and volume.

 

 

PepperJax

  • Protein Power Bowl

    • Choose grilled chicken or shrimp with light sauce.

  • Chicken Rice Bowl

    • Macros: Calories 710 | Protein 45g | Carbs 80g | Fat 20g | Fiber 12g

    • Tip: Can easily be split into two portions.

  • Chicken Philly

    • Macros: Calories 726 | Protein 42g | Carbs 60g | Fat 20g | Fiber 3g

 

 

54th Street

  • Grilled Chicken Salad

    • Macros: Calories 390 | Protein 45g | Carbs 14g | Fat 16g | Fiber 5g

  • Protein Power Grain Bowl with Chicken

    • Macros: Calories 600 | Protein 40g | Carbs 60g | Fat 20g | Fiber 8g

  • Prime Rib Sandwich

    • Macros: Calories 610 | Protein 50g | Carbs 50g | Fat 30g | Fiber 2g

 

 

Olive Garden

  • Herb-Grilled Salmon with Broccoli

    • Macros: Calories 460 | Protein 45g | Carbs 9g | Fat 29g | Fiber 4g

  • Grilled Chicken Margherita

    • Macros: Calories 650 | Protein 65g | Carbs 15g | Fat 39g | Fiber 2g

 

 

LongHorn Steakhouse

  • Renegade Sirloin (6 oz)

    • Macros: Calories 320 | Protein 36g | Carbs 0g | Fat 15g | Fiber 0g

    • Pair with a baked potato (toppings on the side) and veggies (~90 calories)

  • LongHorn Salmon (10 oz)

    • Macros: Calories 430 | Protein 46g | Carbs 0g | Fat 24g | Fiber 0g

Tips:
 Choose grilled proteins like sirloin, salmon, or shrimp with steamed or grilled sides.

 

 

Texas Roadhouse

  • Grilled BBQ Chicken

    • Macros: Calories 300 | Protein 46g | Carbs 19g | Fat 4g | Fiber 0g

  • 6 oz Sirloin & Grilled Shrimp

    • Macros: Calories 670 | Protein 66g | Carbs 34g | Fat 30g | Fiber 0g

  • Grilled Salmon (5 oz)

    • Macros: Calories 410 | Protein 27g | Carbs 2g | Fat 33g | Fiber 0g

  • Grilled Pork Chops (single)

    • Macros: Calories 440 | Protein 42g | Carbs 10g | Fat 26g | Fiber 0g

Sides

  • House Salad (dressing on the side): Calories 230 | Protein 13g | Carbs 9g | Fat 16g | Fiber 2g 

  • Sweet Potato (half): Calories 175 | Protein 3g | Carbs 31g | Fat 5g | Fiber 2g

  • Steamed Veggies: Calories 60 | Protein 4g | Carbs 10g | Fat 0g | Fiber 2g

 

 

Panda Express

  • Grilled Teriyaki Chicken
    • Macros: Calories 300 | Protein 36g | Carbs 14g | Fat 13g | Fiber 1g
  • Black Pepper Angus Steak
    • Macros: Calories 210 | Protein 19g | Carbs 12g | Fat 6g | Fiber 1g
  • Wok-Fired Shrimp
    • Macros: Calories 190 | Protein 17g | Carbs 19g | Fat 5g | Fiber 1g
  • Broccoli Beef
    • Macros: Calories 150 | Protein 15g | Carbs 12g | Fat 7g | Fiber 2g

-Super greens or brown rice are great side options!

Gas Station Snacks

When you are on the road, look for:

  • Beef jerky

  • Protein bars

  • Hard-boiled eggs

  • Greek yogurt cups

  • Fresh fruit

  • String cheese

  • Tuna or chicken salad packets

  • Hummus with pretzels or veggie packs

  • Pickles

  • Veggie snack packs

  • Lighter popcorn options (Boom Chicka Pop, Skinny Pop, PopCorners)

Anchor your choices around protein + produce where possible.

 

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