Healthier/Low Calorie Options When Eating Out: D-J

eating out

 

You can see the introduction HERE

You can see A-C HERE

 

Denny?s

*Recommended: Order from Fit Fare Menu or assemble a meal from sides based on plate method (choose a carbohydrate, protein and add a fruit and/or vegetable). For example: 2 eggs with potatoes and fruit ? 520 calories OR Chicken Sausage with 1 wheat pancake and fruit ? 335 calories OR Garden Salad with bowl of Vegetable Beef Soup ? 360 calories, etc.

 

Fit Fare Menu

  • Fit Slam ? 390 calories
  • Fit Loaded Veggie Omelette with English Muffin and fruit ? 450 calories
  • Fit Veggie Skillet ? 340 calories
  • Fit Chicken Avocado Sandwich with Veggies ? 540 calories
  • Fit Fare Alaskan Salmon ? 520 calories
  • Fit Fare Sirloin Steak ? 520 calories
  • Fit Fare Tilapia Ranchero ? 550 calories

 

Protein

  • 1 Chicken Sausage Patty ? 110 calories
  • 2 eggs ? 250 calories
  • 2 egg whites ? 50 calories
  • Grilled Ham slice ? 120 calories
  • 2 slices Turkey Bacon ? 50 calories
  • Yogurt (6 oz) ? 160 calories

Carbohydrate

  • English Muffin (no margarine) ? 140 calories
  • Oatmeal with milk and brown sugar ? 240 calories
  • 1 Hearty Wheat Pancake ? 155 calories
  • Red Skinned Potatoes ? 200 calories
  • Sweet Corn ? 130 calories
  • Whole Grain Rice ? 230 calories

 

Fruit and Vegetable Sides

  • Seasonal Fruit ? 70 calories
  • Caesar Salad (side) ? 220 calories
  • Garden salad (side) ? 190 calories
  • Broccoli ? 25 calories
  • Plain veggie sticks ? 35 calories
  • Steamed Zucchini and Squash ? 15 calories
  • Sauteed Zucchini and Squash ? 60 calories Misc Sides
  • Broccoli and Cheddar Soup ? 250 calories (cup) or 370 calories (bowl)
  • Chicken Noodle Soup ? 110 calories (cup) or 140 calories (bowl)
  • Vegetable Beef Soup ? 110 calories (cup) or 170 calories (bowl) Salads
  • Cranberry Apple Chicken Salad with balsamic Vinaigrette ? 360 calories
  • Avocado Chicken Caesar Salad ? 660 calories
  • Lowest calorie dressings – Balsamic Vinaigrette (35 calories)

 

Beverages

  • Coffee ? 0 calories
  • Raspberry Tea (15 oz) ? 70 calories
  • Unsweetened hot or herbal tea ? 0 calories

 

IHOP

*Recommended: Order from Simple and Fit menu or assemble a meal from sides based on the plate method (1 carb, 1 protein with fruits and vegetables). For example: 1 egg with red potatoes and fruit ? 470 calories OR cottage cheese with English muffin and fruit ? 320 calories OR chicken noodle soup with mixed green salad ? 360 calories, etc. We also do not recommend drinking your calories but those listed are lowest in calories.

 

Simple and Fit

  • Simple and Fit 2-Egg Breakfast ? 350 calories
  • Simple and Fit Vegetable Omelette ? 310 calories
  • Simple and Fit Blueberry Harvest Grain N Nut Combo ? 490 calories
  • Simple and Fit Mixed Greens House Salad with Reduced Fat Italian ? 40 calories

 

Proteins

  • Cottage cheese ? 140 calories
  • 1 Egg (any style) ? 130 calories
  • Slice of Ham ? 120 calories
  • 2 Turkey Bacon Strips ? 70 calories
  • 2 Turkey Sausage Links ? 90 calories
  • Yogurt ? 70 calories

 

Carbohydrates

  • Seasoned Red Skin Potatoes ? 280 calories
  • 1 original buttermilk pancake ? 155 calories
  • Grits ? 80 calories
  • English muffin ? 120 calories
  • Hash Browns ? 280 calories
  • Oatmeal, Banana and Brown Sugar ? 260 calories
  • Plain baked potato ? 340 calories

 

Fruits and Vegetables

  • Seasonal Mixed Fruit ? 60 calories
  • Mixed Greens House Salad with Raspberry Vinaigrette ? 140 calories OR with Orange Vinaigrette it?s 190 calories
  • Side Caesar salad with dressing ? 380 calories

 

Misc/Sides

  • Avocado ? 80 calories
  • Create your own omelette with spinach, tomatoes, mushrooms, green peppers and onions? 575 calories
  • Create your own omelette with egg whites and spinach, tomatoes, mushrooms, green peppers and onions ? 175 calories
  • 1 oz syrup ? 100 calories
  • Minestrone Soup ? 150 calories
  • Roasted Chicken Noodle Soup ? 170 calories

 

Coffee/Drinks

  • Coffee, cup ? 5 calories
  • Coffee, full carafe ? 25 calories
  • French Vanilla Coffee ? 190 calories
  • Salted Caramel Coffee ? 160 calories
  • Swiss Mocha Coffee ? 190 calories
  • Original Iced Coffee ? 210 calories
  • Iced Tea (unsweetened) ? 0 calories
  • Hot tea ? 10 calories
  • Rasberry Iced Tea ? 45 calories (10 fl-oz) or 70 calories (16 fl-oz)
  • Tomato juice ? 45 calories (10 fl-oz) or 80 calories (16 fl-oz)

 

Jack in the Box

*Recommended: 2 tacos with side salad ? 400 calories

 

  • Jr Jack ? 324 calories
  • 1 taco ? 172 calories
  • Side Salad with low fat Balsamic dressing ? 48 calories
  • Grilled Chicken Salad with Spicy Dressing ? 600 calories

 

Check back next week for K-O!

 

For establishments K-O click HERE

For establishments P-R click HERE

For establishments S-Z click HERE