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During the week, you diligently stick to a healthy eating routine, focusing on consuming protein-rich meals for breakfast, packing a nutritious lunch, and controlling your portion sizes at dinner. However, the challenge often arises when the weekend approaches or when social gatherings with friends or colleagues involve dining out at restaurants. It’s frustrating to think that all your efforts throughout the week could easily be sabotaged by just one meal away from home. Can you relate to this common dilemma?
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While eating in restaurants is generally a more caloric affair than eating at home, you don’t have to blow your healthy eating routine just because you’re ordering off a menu. In fact, once you realize that there are low calorie options all around you (and not just at fancy salad places but at chain restaurants and even fast-food joints) a world of possibilities opens up to you.
Panera – Mediterranean Veggie & Creamy Tomato Soup
SERVING SIZE: 1 meal
CALORIES: 500
FAT: 23 g (Saturated Fat: 11 g)
SODIUM: 1410 mg
CARBS: 63 g (Fiber: 4 g, Sugar: 16 g)
PROTEIN: 12 g
A half portion of the Mediterranean Veggie sandwich served with a cup of Creamy Tomato Soup sounds like the perfect meal. Soup is always comforting and filling and the sandwich will give you a healthy heap of veggies – and something to chew on.
The Mediterranean Veggie contains zesty sweet peppers, feta, sliced cucumbers, crisp mixed greens, vine-ripened tomatoes, red onions and hummus on Panera’s Tomato Basil Miche. Give it a try for a meal that really hits all the right notes.
McDonald’s – Cheeseburger and Small Fries
Cheeseburger:
SERVING SIZE: 1 burger
CALORIES: 300
FAT: 13 g (Saturated Fat: 6 g)
SODIUM: 720 mg
CARBS: 31 g (Fiber: 4 g, Sugar: 16 g)
PROTEIN: 15 g
Small Fries:
SERVING SIZE: 1 fries
CALORIES: 230
FAT: 11 g (Saturated Fat: 1.5 g)
SODIUM: 190 mg
CARBS: 31 g (Fiber: 3 g, Sugar: 0 g)
PROTEIN: 3 g
You may not associate eating at McDonald’s with staying on track with your calories, but the beauty thing is that there are options that won’t bust your diet (or your belt) here. The McDonald’s cheeseburger is topped with a tangy pickle, chopped onions, ketchup, mustard and a slice of American cheese – it’s a classic! While a small fries does put this meal slightly over 500 calories, you’ll feel like you’ve had a complete dinner. And did you know that their fries contain 0g of trans fat per labeled serving? These golden fries feel like a splurge, but guess what, you’ve stayed on track with this low cal meal.
Red Robin – Ensenada Chicken Platter
SERVING SIZE: two chicken breasts
CALORIES: 510
FAT: 25 g (Saturated Fat: 5 g)
SODIUM: 1920 mg
CARBS: 17 g (Fiber: 4 g, Sugar: 8 g)
PROTEIN: 57 g
The Ensenada Chicken Platter at Red Robin comes with one or two ancho-grilled chicken breasts, house-made salsa and salsa-ranch dressing and is served with mixed greens with cheddar, tomato and tortilla strips. This high-protein dish will keep you full for hours. The salsa and ranch give it a nice kick of flavor, and the tortilla strips are here to provide the crunch. This is one meal you definitely won’t feel deprived eating (and for just 510 calories why not go for 2 chicken breasts instead of one?).
Chili’s – Santa Fe Chicken Salad with Grilled Chicken
SERVING SIZE: 1 order
CALORIES: 540
FAT: 35 g (Saturated Fat: 6 g)
SODIUM: 1510 mg
CARBS: 24 g (Fiber: 6 g, Sugar: 7 g)
PROTEIN: 35 g
The Santa Fe Chicken Salad with Grilled Chicken made our list because it’s one of the healthiest things on the menu at Chili’s. Made with grilled chicken, pico de gallo, guacamole, cilantro, tortilla strips, house-made ranch and a drizzle of Santa Fe sauce, it has the macronutrients you need and maybe even more importantly, it’s high on flavor. You can definitely feel superior eating this while your friends tuck into sloppy burgers and ribs.
Texas Roadhouse – Dallas Filet
SERVING SIZE: 6 oz.
CALORIES: 270
FAT: 10 g (Saturated Fat: 4 g)
SODIUM: 720 mg
CARBS: 6 g (Fiber: 2 g, Sugar: 2 g)
PROTEIN: 45 g
For a steak dinner that’s under 500 calories Texas Roadhouse has you covered. The Dallas Filet is their most tender steak, and it’s served with 2 sides. You can choose to order the 6 oz or the 8 oz version of this steak but if you’re trying to keep calories in check (and enjoy some sides) the 6 oz should be perfectly satisfying. Order it with green beans (100 calories) and sauteed mushrooms (120 calories) and you’ve got a complete meal that’s sophisticated, savory and high in protein. You’re practically guaranteed a weight loss day the next morning – and believe it or not, you also dined out!
Ronnie Koenig
