Welcome to part 3 of the “how to eat/drink healthier on the go” series. This week we will be talking about the most famous sit down restaurants.

According to Google, these are the top 11 grossing sit down restaurant chains in America.

Since IHOP and Dennys are really similar and so are Texas Roadhouse and Outback and Applebee’s and Chili’s, we are going to just combine those into my favorite of the two options.

I also have never been to a Red Lobster because I don’t really like seafood so we will skip that as well.

I want to preface by saying I am NOT a nutritionist nor do I claim these options to be “healthy”. They are simply options that I like that are lower in calories and higher in protein and can help contribute to your fitness goals.

Olive Garden

Dinner sized entrees:

490 calories, 18g fat, 52g carbs, 29g protein

610 calories, 45g fat, 9g carbs, 45g protein

650 calories, 39g fat, 15g carbs, 65g protein

Another hack would be to order the lunch portion instead of the dinner portion since it is smaller and will contain less calories.

Buffalo Wild Wings

6-count boneless wings – add any dry rubs for seasoning. The signature sauces add up calories quick

365 calories, 19g fat, 21g carbs, 29g protein

6-count traditional wings – add any dry rubs for seasoning. The signature sauces add up calories quick

435 calories, 24g fat, 1g carbs, 53g protein

Classic Chicken Wrap – ask for Pulled Chicken instead of boneless wings as seen in photo

680 calories, 25g fat, 57g carbs, 56g protein (just sandwich not side)

Best side: garden salad with no dressing

80 calories, 4.5g fat, 7g carbs, 5g protein

Chili’s

Guiltless grill menu –

6 & 10 oz Sirloin with Grilled Avocado

360/510 calories, 18g/26g fat, 12/13g carbs, 39/60g protein

Ancho Salmon

630 calories, 32g fat, 41g carbs, 48g protein

Margarita Grilled Chicken

630 calories, 16g fat, 68g carbs, 52g protein

Santa Fe Salad

560 calories, 39g fat, 25g carbs, 30g protein

Texas Road House

6 oz sirloin

250 calories, 6g fat, 3g carbs, 46g protein

Grilled BBQ Chicken

300 calories, 3.5g fat, 19g carbs, 46g protein

Grilled BBQ Chicken & Sirloin

590 calories, 10g fat, 31g carbs, 92g protein

Grilled Pork Chops – Single Chop

440 calories, 26g fat, 10g carbs, 42g protein

Grilled Salmon – 8 oz.

560 calories, 42g fat, 2g carbs, 45g protein

Lowest calorie sides:

Texas Red Chili (with beans) Side – Cup

Green Beans

Steamed Broccoli

Fresh Veggies

Buttered Corn

Apple Sauce

Mashed Potatoes, no butter

P.S. put the honey butter rolls down lol.

IHOP (breakfast only)

Protein power pancakes

660 calories, 26g fat, 70g carbs, 37g protein

Egg white omelette (nothing included)

90 calories, 2.5g fat, 1g carbs, 15g protein

Highly recommend adding some veggies of choice & cheese/meat to get more protein in!

2x2x2 breakfast (my personal pick)

Ask for egg whites, ham & protein power pancakes

Egg whites: 60 calories, 2g fat, 1g carbs, 10g protein

Ham: 60 calories, 1.5g fat, 2g carbs, 10g protein

Protein power pancakes: 360 calories, 17g fat, 35g carbs, 18g protein

Ask for sugar free syrup to keep cals low.

Total: 480 calories, 20.5g fat, 38g carbs, 38g protein

Cracker Barrel (lunch/dinner only)

Grilled chicken tenders

270 calories, 7g fat, 5g carbs, 48g protein

Grilled sirloin steak

350 calories, 17g fat, 1g carbs, 49g protein

U.S. farm-raised catfish – 2 pieces

260 calories, 11g fat, 2g carbs, 38g protein

Grilled lemon pepper rainbow trout

330 calories, 14g fat, 6g carbs, 43g protein

Grilled chicken salad (no dressing)

470 calories, 21g fat, 22g carbs, 46g protein

Low calorie sides:

Country green beans, steamed broccoli, pinto beans, carrots, turnip greens, corn, mashed potatoes plain (no added butter)

The Cheesecake Factory

Skinnylicious menu – all items are under 590 calories so they are solid options but we will go over my fave below:

Mexican tortilla salad

550 calories, 23g fat, 59g carbs, 29g protein

I usually ask for extra chicken to add more protein in.

Chicken pasta

590 calories, 13g fat, 75g carbs, 46g protein

Tuscan chicken

590 calories, 21g fat, 19g carbs, 81g protein

Grilled steak medallions

440 calories, 19g fat, 24g carbs, 45g protein

Another hack is to order off the regular lunch menu since the proportions are smaller OR order off the dinner menu and half them pack half of it to go and serve the other half to break it into two portions.

This is seriously one of the highest calorie menus I’ve ever seen so you really have to be careful with what you order.

Almost all the regular menu items are over 1000 calories.

So next time you have a morning/night out with your friends or family, pull up this post when you visit one of these restaurants or to get inspo at another restaurant instead of panicking and ordering something wayyy too high in calories and fat and wayyy too low in protein!

Until next time,

Coach Emily