Healthier/Low Calorie Options When Eating Out: A-C

eating out

 

You can see our introduction to this blog series HERE

 

Applebee?s

*Recommended: Any of these items on the under 600 calories menu

 

  • Cedar Grilled Lemon Chicken with Quinoa ? 560 calories
  • Pepper Crusted Sirloin & Whole Grains ? 350 calories
  • Shrimp and Broccoli Cavatappi ? 450 calories
  • Savory Cedar Salmon ? 520 calories
  • Thai Shrimp Salad ? 390 calories
  • Napa Chicken & Portobellos ? 550 calories
  • Steakhouse Bruschetta Sirloin ? 530 calorie

 

Arby?s

*Recommended: Roast Turkey and Swiss Sandwich with side salad ? 460 calories

 

  • Jr Roast Beef Sandwich ? 210 calories
  • Roast Turkey Farmhouse Salad (dressings add about 50 calories) ? 285 calories
  • Roast Turkey and Swiss Sandwich ? 330 calories
  • Side salad (dressings add about 50 calories) ? 130 calories

Burger King

* Recommended breakfast: Oatmeal ? 290 calories

*Recommended lunch/dinner: Hamburger or Whopper Junior or Veggie Burger with side salad ? 400 ? 520 calories OR Chicken Salad ? 390 calories

 

  • Hamburger ? 230 calories
  • Whopper Junior ? 350 calories
  • Tendergrill Chicken Sandwich ? 410 calories
  • Veggie Burger – 390 calories
  • Side Salad – 170 calories
  • Chicken Salads ? 390 calories
  • Oatmeal with toppings ? 290 calories

 

California Pizza Kitchen

*Recommended: Choose a Lite Adventure or a Salad from list below. Can also split a pizza or mix and match appetizers ? for example: Asparagus and Arugula Salad with a cup of Sedona Tortilla Soup OR Lettuce Wraps OR Baja Chicken Roll with Dakota Smashed Pea and Barley Soup, etc.

 

  • Asparagus and Arugula Salad ? 180 calories
  • Lettuce Wraps ? 480 calories (shrimp) or 610 calories (chicken)
  • Sesame Ginger Chicken Dumplings ? 370 calories
  • Baja Chicken Roll (1) ? 380 calories
  • Sedona Tortilla Soup ? 260 calories (cup) or 480 calories (bowl)
  • Dakota Smashed Pea and Barley ? 170 calories (cup) or 340 calories (bowl)

 

Lite Adventure

  • Quinoa and Arugula Salad ? 590 calories
  • Fire Roasted Chile Relleno ? 420 calories
  • Shrimp Scampi Zucchini Fettuccine ? 470 calories
  • Grilled Chicken Chimichurri ? 460 calories
  • Cedar Plank Salmon ? 650 calories Salad
  • ½ size BBQ Chicken Chopped Salad ? 550 calories
  • ½ size Caramelized Peach Salad with Shrimp ? 510 calories
  • ½ size Chinese Chicken Salad ? 420 calories
  • ½ size Italian Chopped Salad ? 490 calories
  • ½ size California Cobb ? 500 calories
  • ½ size Roasted Veggie Salad ? 360 calories (420 with Shrimp and 550 with Chicken)
  • ½ size Classic Caesar Salad ? 270 calories (320 with Shrimp, 460 with Chicken and 590 with Salmon)

 

Pizza ? can split the following pizzas in ½ to be about 500 calories: BBQ Chicken, Wild Mushroom, Hawaiian, California Veggie (without goat cheese) and White Pizza.

 

Carl?s Junior

*Recommended: Turkey Burger or all natural burger on whole grain bun with side salad ? 470-515 calories

 

  • All Natural Burger ? 315 calories
  • Turkey Burger ? 270 calories
  • Trim it BBQ Chicken Sandwich ? 270 calories
  • Teriyaki Chicken Sandwich ? 330 calories
  • Grilled Chicken Salad (with ½ packet dressing) ? 475 calories
  • Side Salad (with ½ packet dressing) ? 200 calories

 

Cheesecake Factory

*Recommended: The servings sizes here are very large. It would be wise to split meals (probably 3 ways) or order from the Skinnylicious menu, which is 50 dishes less than 600 calories, which will keep portion size in check. http://www.thecheesecakefactory.com/menu/skinnylicious/

That?s plenty to choose from!

 

Chick Fil A

*Recommended: Grilled chicken nuggets with side salad and fruit cup ? 390 calories

 

  • Grilled Chicken Sandwich ? 320 calories
  • 8 count grilled chicken nuggets ? 140 calories
  • Fruit cup ? 50 calories
  • Side Salad (with ½ packet dressing) ? 200 calories
  • Oatmeal with toppings ? 290 calories
  • Grilled Market Salad (with ½ packet dressing) ? 300 calories

 

Chili?s

*Recommended: Meals under 600 calories OR Soup and Side Salad OR meal made of sides (Examples: Rice and Black Beans with Shrimp and Asparagus and Roasted Tomatoes ? 400 calories, Classic Sirloin with Black Beans and Broccoli ? 450 calories, Shrimp with black beans, Guacamole and Spinach and Garlic Roasted Tomatoes ? 365 calories)

 

  • Chicken Enchilada Soup ? 220 calories (cup) and 440 calories (bowl)
  • Southwest Chicken Soup ? 110 calories (cup) and 230 calories (bowl)
  • Terlingua Chili ? 200 calories (cup) and 400 calories (bowl)
  • Side Salad ? 70 calories (doesn?t include dressing) Honey Lime Vinaigrette is lowest in calories ? 130 calories (ask for it on the side and can use less than given)
  • 6 oz Sirloin with Avocado ? 410 calories
  • Ancho Salmon ? 600 calories
  • Grilled Chicken Salad ? 430 calories
  • Mango-Chile Chicken ? 520 calories
  • Mango-Chile Tilapia ? 520 calories
  • Margarita Grilled Chicken ? 580 calories
  • Rice and Black beans (side) ? 250 calories
  • Black Beans (side) ? 110 calories
  • Small side of fresh guacamole ? 130 calories
  • Asparagus and Garlic Roasted Tomatoes (side) ? 70 calories
  • Spinach and Garlic Roasted Tomatoes (side) ? 45 calories
  • Side of shrimp (full order) ? 80 calories
  • Steamed Broccoli ? 40 calories
  • 6 oz Classic Sirloin ? 300 calories

 

Chipotle

*Recommended: because chipotle is build-your-own, we recommend using the plate method as a guide. There are many great choices, it might just be a matter of choosing which you prefer for the current meal. Choose one protein choice, one carbohydrate choice, one fat choice and add salsa, veggies and leafy greens. By doing this, you automatically control portion size and calories ? two main concerns when eating out.

 

Protein Choices

  • Pinto beans
  • Black beans
  • Steak
  • Chicken
  • Pork
  • Tofu

 

Carbohydrate Choices

  • Tortilla
  • Chips
  • Rice
  • Beans

 

Fat Choices

  • Cheese
  • Guacamole
  • Sour Cream

 

For example, if I was choosing a burrito bowl, I could choose rice with steak and guacamole (with veggies, salsa and leafy greens) OR pinto beans with rice and sour cream OR chicken with chips and cheese? you get the idea. If you chose to have a burrito, the tortilla would be your carbohydrate so you would order it without rice and beans but with veggies and a protein (or beans for your protein). You are also welcome to order a full burrito, noting calorie counts listed at the restaurant and adjusting based on your needs and/or saving ½ for later. They also offer many different salsas, veggies and lettuce so please feel free to add as many as you would like!

 

Check back next week for the D-J!

 

For establishments D-J click HERE
For establishments K-O click HERE
For establishments P-R click HERE
For establishments S-Z click HERE