Healthier/Low Calorie Options When Eating Out: P-R

eating out

 

 

You can see the introduction HERE

You can see A-C HERE

You can see D-J HERE

You can see K-O HERE

 

Panera

*Recommended: Feel free to mix and match, as that is what Panera does. These listed will be the lower calorie options but doing ½ sandwich, for example, of another menu item could bring the calorie amount down to a realistic range. We would encourage you to find ways to bulk your meal with more fruits and vegetables so adding fruit or side salads to ½ sandwiches, flatbreads and soups will likely make the meal more nutrient-dense.

 

  • Avocado Egg White Breakfast Power Sandwich ? 420 calories
  • Turkey Egg White Breakfast Power Sandwich ? 410 calories
  • Power Almond Quinoa Oatmeal ? 290 calories
  • Steel Cut Oats with Strawberries and Pecans ? 340 calories
  • Fruit cup ? 60 calories
  • Yogurt Parfait ? 310 calories
  • Broth Bowls ? 400 calories
  • Black Bean Soup ? 230 calories
  • Garden Vegetable Soup ? 140 calories
  • Chicken Noodle Soup ? 130 calories
  • Turkey Chili ? 280 calories
  • Classic Salad ? 170 calories
  • Classic With Chicken Salad ? 300 calories
  • Asian Sesame Chicken Salad ? 420 calories
  • Fuji Apple Chicken Salad ? 550 calories
  • BBQ Chicken Salad ? 450 calories
  • Thai Chicken Salad ? 490 calories
  • Chicken Caesar Salad ? 440 calories
  • Caesar Salad ? 310 calories
  • Greek Salad ? 350 calories
  • Greek Salad with Chicken ? 480 calories
  • Power Chicken Hummus Bowl ? 270 calories
  • Smoked Turkey Sandwich (whole) ? 430 calories
  • Roasted Turkey and Avocado BLT (whole) ? 510 calories
  • Mediterranean Veggie Sandwich (whole) ? 570 calories
  • Flatbreads ? 310-380 calories

 

Pei Wei

*Recommended: Split a small entrée or mix and match from salads, sides and appetizers ? for example: 8 piece Mango California Roll with cup of Hot & Sour Soup OR Lettuce Wraps OR Salad OR 2 Spring Rolls with small edamame OR Side Salad and bowl of Thai Wonton Soup, etc.

 

  • Mango California Roll ? 190 calories (4 piece) or 360 calories (8 piece)
  • Spicy Tuna Roll ? 510 calories (4 piece)
  • Thai Chicken Lettuce Wraps (with sauce) ? 590 calories
  • Korean Steak Lettuce Wraps (with sauce) ? 570 calories
  • Asian Chopped Chicken Salad (small) with dressing (small) ? 630 calories (use ½ dressing and it?s 495 calories
  • Vietnamese Chicken Salad Rolls (3) ? 550 calories
  • Wok Roasted Vegetable Salad ? 410 calories
  • Vegetable Spring roll (1) ? 120 calories (Sweet Chile Sauce is extra 130 calories)
  • Vietnamese Chicken Salad Rolls (1) ? 180 calories (Sweet Chile Sauce is extra 130 calories)
  • Traditional Edamame ? 160 calories (small) or 320 calories (large)
  • Ginger Orange Edamame ? 190 calories (small) or 360 calorie (large)
  • Side Salad ? 30 calories (Sesame Ginger Dressing is 180 calories and Lime Vinaigrette is 220 calories)
  • Hot & Sour Soup ? 70 calories (cup) or 180 calories (bowl)
  • Thai Wonton Soup ? 80 calories (cup) or 160 calories (bowl)

 

Wok Fresh Entrees ? You can order the small size and split in ½. Each of these is between 900-1,000 calories. The original sizes are between 1200-1700 calories.

 

PF Changs

*Recommended: Choose an entrée or salad from the list below OR Split an entrée (from list below) and side of brown rice with somebody. Could also mix and match ? for example: Steamed Dumplings with small Egg Drop Soup OR California Roll with small Asparagus OR Tuna Roll with Spciy Green Beans, split Lettuce Wraps and Edamame, etc.

 

  • Chicken Lettuce Wraps ? 530 calories
  • Steamed Vegetable or Shrimp Dumplings ? 310 calories
  • Edamame ? 400 calories ? California Roll ? 340 calories
  • Spicy Ahi Tuna Roll ? 280 calories
  • Egg Drop Soup ? 50 calories (cup) or 260 calories (bowl)
  • Hot & Sour Soup ? 80 calories (cup) or 380 calories (bowl)
  • Wonton Soup ? 60 calories (cup) or 250 calories (bowl)
  • Vegetarian Shanghai Waldorf Salad ? 540 calories
  • Lemongrass Chicken Salad ? 590 calories
  • Spicy Green Beans ? 150 calories (small) or 240 calories (large)
  • Shanghai cucumbers ? 70 calories (small) or 130 calories (large)
  • Sichuan-Style Asparagus ? 90 calories (small) or 220 calories (large)
  • Spinach with Garlic ? 120 calories (small) or 160 calories (large)
  • Brown rice (side) ? 310 calories

 

Entrees (calorie counts do not include rice)

  • Lo Mein Vegetable ? 490 calories
  • Moo Goo Gai Pan ? 420 caloriesBuddah?s Feast ? 260 calories (steamed) or 420 calories (stir-fried)
  • Oolong Chilean Sea Bass ? 560 calories
  • Ginger Chicken with Broccoli ? 460 calories
  • Shrimp with Lobster Sauce ? 360 calories

 

Qdoba

As with Chipotle, Qdoba has the option of build your own and 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
  • Ground beef
  • Shredded beef
  • Eggs (breakfast)
  • Chorizo (breakfast)

 

Carbohydrate Choices

  • Tortilla
  • Chips
  • Rice
  • Beans
  • Potatoes (breakfast)

 

Fat Choices

  • Cheese
  • Guacamole
  • Sour Cream
  • Queso
  • Ranchero Sauce

 

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 types of salsa, veggies and lettuce and feel free to add as many as you would like!

 

Additional Menu Items

  • Mexican Gumbo ? 600 calories
  • 1 Taco with flour tortilla, choice of meat, salsa, lettuce and sour cream ? roughly 200 calories (each additional taco with be an additional 200 calories)
  • Salad without crispy tortilla shell, lettuce, choice of meat, mango salsa, bean and corn salsa, pico de gallo and guacamole ? roughly 500 calories

 

Red Lobster

*Recommended: ask for Lighthouse Menu – under 600 calories

 

Lighthouse Menu

  • Snow Crab Legs
  • Wild-Caught Flounder
  • Wood-Grilled Peppercorn Sirloin and Shrimp
  • Rock Lobster Tail
  • Live Main Lobster
  • Parmesan Crusted-Fresh Tilapia

 

They give you a choice of side

  • Green beans ? 90 calories
  • Fresh Asparagus ? 60 calories
  • Fresh Broccoli ? 40 calories
  • Garden Salad (no dressing) ? 70 calories
  • Blueberry Balsamic Vinaigrette ? 80 calories

 

Red Robin

*Recommended: Simply Grilled Chicken Burger with steamed broccoli and mandarin oranges ? 490 calories

 

  • Keep It Simple Beef in sesame bun (no margarine) ? 560 calories
  • Keep It Simple Veggie Burger in sesame bun ? 470 calories
  • Simply Grilled Chicken Burger ? 430 calories
  • California Chicken Burger (no mayo or margarine) ? 575 calories
  • Bruschetta Chicen Burger (no margarine) ? 560 calories
  • Teriyaki Chicken Burer (nor mayo or margarine) ? 580 calories
  • Grilled Turkey Burger (no mayo) ? 580 calories
  • Avo-Cobb-O Salad (no garlic bread) ? 540 calories (doesn?t include dressing)
  • Simply Grilled Chicken Salad (no garlic bread) ? 480 calories (doesn?t include dressing)
  • 2 piece Ensanada Chicken Platter ? 360 calories
  • Side Salad (House) ? 91 calories (doesn?t include dressing)
  • Mandarin Oranges ? 30 calories
  • Southwest Black Beans (side) ? 74 calories
  • Bowl of Chili ? 551 calories
  • Steamed Broccoli ? 30 calories
  • Freckled Fruit Salad ? 110 calories

 

Rubios

*Recommended: Salad or Tacos or Burrito of choice. Can also mix and match by adding a side of rice and/or beans.

 

  • Original Fish Taco ? 310 calories
  • Fish Taco Especial ? 370 calories
  • Blackened or Grilled Pacific Mahi Mahi Taco ? 220 calories
  • Blackened or Grilled Regal Springs Tilapia ? 220 calories
  • Blackened or Grilled Atlantic Salmon ? 230 calories
  • Salsa Verde Shrimp ? 290 calories
  • Grilled Gourmet Shrimp ? 310 calories
  • Rubio?s Chicken Street Taco ? 100 calories
  • Rubio?s Steak Street Taco ? 120 calories
  • Classic Grilled Steak Taco ? 190 calories
  • Classic Grilled Chicken Taco ? 240 calories
  • Grilled Gourmet Chicken Taco ? 320 calories
  • Grilled Gourmet Steak Taco ? 330 calories
  • H-Mex Chicken Burrito (flour tortilla) ? 530 calories
  • H-Mex Chicken Burrito (whole grain tortilla) ? 550 calories
  • Balsamic and Roasted Veggie Salad ? 270 calories (Shrimp), 300 calories (Chicken), 320 calories (Mahi Mahi), 340 calories (Tilapia)
  • Chipotle Orange Salad ? 440 calories (Shrimp), 470 calories (Chicken), 490 calories (Mahi Mahi), 510 calories (Tilapia)
  • Chipotle Ranch Salad ? 450 calories (Shrimp), 480 calories (Chicken), 500 calories (Mahi Mahi), 520 calories (Tilapia)
  • Chopped Salad ? 410 calories (Shrimp), 440 calories (Chicken), 460 calories (Mahi Mahi), 480 calories (Tilapia)

 

Sides

  • Black Beans ? 130 calories
  • ?No-Fried? Pinto Beans ? 130 calories
  • Mexican Rice ? 140 calories
  • Citrus Rice ? 150 calories
  • Tortilla Chips ? 210 calories

 

Check back next week for S-Z!

 

For establishments S-Z click HERE