CHAIN RESTAURANTS
*Updated 9/28/2017
Click here for the FAST FOOD MASTER LIST (separate list)
Just a few VERY IMPORTANT things I want to make clear before you read this post:
1. I am absolutely NOT making any profit from this nor am I sponsored in any way. No ulterior motives whatsoever in making this post, just trying to help my IIFYM brothers and sistas.
2. There is a COMPLETELY SEPARATE LIST for FAST FOOD PLACES. So check that one before asking to add restaurants (such as chipotle, mcdonalds, etc.) to this one. Thanks friends!
The IIFYM Chain and Fast Food Restaurant Master Lists are intellectual property of www.TheMacroExperiment.com. Reproduction, copying, or posting of this list is strictly prohibited.
 | Hey guys, I'm back... with an even bigger list of my top choices for macro-friendly items from the main chain restaurants in America! Just like the IIFYM Fast Food Master List, these picks are all the highest protein/lowest carb/lowest fat choices (for the most part) that actually sound like they taste good. This list is also a fluid document that I will add to and take from, so please email me if you see something missing, restaurant and/or item! As you can see, a few restaurants did not have their nutrition lists available so I contacted the companies and hope to fill those in ASAP. Some companies like Fuddruckers and Cheesecake Factory only list saturated fat, carbs, total calories, and sodium. Super annoying, but hopefully they will respond soon. I shall keep you updated. :P |
Just as with the Fast Food Master List, I made this because I was sick of looking through nutrition lists -- which, let's be honest -- takes FOREVER and you always lose your place in the millions of columns and tiny numbers on those crazy charts! Gah! So hopefully this will make your life (and mine) easier! Sounds weird, but I actually had a lot of fun making this list and was CRAZY SURPRISED by a lot of restaurants and items. So surprised, in fact, that I want to mention a few things here in the preface.
The worst macros award goes to California Pizza Kitchen, who made it very hard to find even a few good choices off the menu. Also worth a mention is McAlister's Deli and Panera because they have SO many great choices. If you're not in a rush, I'd definitely look at their entire nutrition list. Surprising items worth pointing out would be Carrabba's Cannoli (so much protein, what the heck!) and the mini desserts at Maggiano's Little Italy and Olive Garden. Perfectly guilt-free way to end a perfectly guilt-free dinner. ;)
A FEW NOTES: I am including main menu type items for the most part. I also listed my top pics for side items, when available. Most salads listed do not include dressing unless specified. I recommend Bolthouse Farms dressings (ranch and cilantro avocado are my personal favs); best macros and flavor of dressings I've ever had. Walden farms 0 calorie thousand is aight if you're on crazy low macros. Just some personal recommendations. Also, my picks are based on best macro ratios, so if the overall calories are too high, just eat half and just count half the macros. Also, the *asterisk next to a restaurant name indicated that overall macros for that restaurant are excellent.
I've got more fun IIFYM lists like this coming soon so be sure to check back here and my instagram (@TheMacroExperiment), facebook page, and YouTube channel for new posts like this one!
Enjoy! <3
- C
The worst macros award goes to California Pizza Kitchen, who made it very hard to find even a few good choices off the menu. Also worth a mention is McAlister's Deli and Panera because they have SO many great choices. If you're not in a rush, I'd definitely look at their entire nutrition list. Surprising items worth pointing out would be Carrabba's Cannoli (so much protein, what the heck!) and the mini desserts at Maggiano's Little Italy and Olive Garden. Perfectly guilt-free way to end a perfectly guilt-free dinner. ;)
A FEW NOTES: I am including main menu type items for the most part. I also listed my top pics for side items, when available. Most salads listed do not include dressing unless specified. I recommend Bolthouse Farms dressings (ranch and cilantro avocado are my personal favs); best macros and flavor of dressings I've ever had. Walden farms 0 calorie thousand is aight if you're on crazy low macros. Just some personal recommendations. Also, my picks are based on best macro ratios, so if the overall calories are too high, just eat half and just count half the macros. Also, the *asterisk next to a restaurant name indicated that overall macros for that restaurant are excellent.
I've got more fun IIFYM lists like this coming soon so be sure to check back here and my instagram (@TheMacroExperiment), facebook page, and YouTube channel for new posts like this one!
Enjoy! <3
- C
*Updated 9/28/2017
Applebee's
Note: They have tons of veggie side combos, basically all are 0F/8-10C/1-2P (besides anything w/ potatoes obviously)
1. 7oz House Sirloin – 270kcal: 15F/1C/34P
2. 12oz New York Strip – 480kcal: 25F/1C/65P
3. Napa Chicken & Portobellos – 500kcal: 16F/38C/50P
4. Pepper-crusted Sirloin & Whole Grains – 350kcal: 10F/41C/28P
5. Thai Shrimp Salad – 390kcal: 19F/33C/23P
BJ's Brewhouse
Macros not listed on website; I contacted them and asked for the nutrition list, so check back soon!
Bonefish Grill
Note: Some great side item choices -- Green Beans (70kcal: 6F/4C/2P), Broccoli (79kcal: 5F/8C/3P), Asparagus (44kcal: 2F/4C/2P)
1. Ahi Tuna Sashimi (Regular) - 359kcal: 15F/17C/37P
2. NY Strip Tataki - 351kcal: 18F/7C/28P
3. Grilled Sea Scallops and Shrimp - 191kcal: 5F/4C/34P (HOLY MACROS!)
4. Grilled Tilapia - 334kcal: 13F/2C/57P
5. Ahi Tuna Steak - 304kcal: 14F/3C/45P
6. The Angler Steak (6oz) - 228kcal: 5F/3C/43P
7. Filet Mignon (6oz) - 272kcal: 14F/0C/38P
Buffalo Wild Wings
*UPDATE BWW finally has their nutrition up! YUS. The only weird thing is they do not have macros for the wings by themselves, just wings with "ave sauce" which is crazy high in fat. Correct me if I'm wrong, though, and I will add wings. :)
1. Grilled Chicken Salad - 420kcal: 18F/27C/41P
2. Grilled Chicken Sandwich (no toppings) - 360kcal: 9F/38C/34P
3. Naked Tenders (4) - 170kcal: 1F/1C/37P
4. Grilled Chicken Buffalito Wrap w/ Ave Sauce - 410kcal: 18F/25C/36P
California Pizza Kitchen
Note: FYI most everything on this menu has horrible macros (super high fat.. wtf). I tried. Hard. Also, they don't provide dressing macros on their salads, making it impossible to calculate salads w/o dressing. I assume you could order a classic grilled chicken salad and guesstimate w/ good macros.
1. Kids Grilled Chicken Breast w/ Broccoli - 240kcal: 6F/9C/39P
2. Asparagus and Arugula Salad - 180kcal: 16F/10C/5P
3. Bianco Flatbread - 380kcal: 15F/38C/18P
4. Shaved Mushroom and Spinach Flatbread - 400kcal: 18F/40C/18P
5. Shrimp Lettuce Wrap - 480kcal: 23F/40C/25P
6. Lite Adventures Shrimp Scampi Zucchini Fettuccine - 470kcal: 24F/30C/27P
Carrabba's
Note: Some great side item choices -- Steamed Spinach (26kcal: 0F/4C/3P), Grilled Vegetables (92kcal: 5F/12C/3P)
1. Caesar Salad w/ chicken and light vinaigrette - 363kcal: 13F/20C/41P (shrimp has similar macros)
2. Johnny Roco Salad w/ light vinaigrette - 386kcal: 18F/19C/38P
3. Sicilian Chicken Soup (Bowl) - 242kcal: 5F/32C/18P
4. Pollo La Scalla - 419kcal: 21F/7C/41P
5. Wood Grilled Chicken (Regular Size) - 287kcal: 7F/1C/52P (HOLY MACROS!)
6. Grilled Tuscan Sirloin Skewers - 420kcal: 23F/11C/35P
7. Baked Chicken Parmesan w/o cavatappi amatriciana - 321kcal: 15F/12C/36P
8. Caprese Panini w/ Chicken (half) - 349kcal: 16F/24C/26P
9. Mini Cannoli (1) - 537kcal: 33F/33C/27P (Great desert macros if you can swing it, or split it with someone!)
The Cheesecake Factory
*UPDATE I was finally able to get the coveted cheesecake factory macro-friendly items via a friend who works there! Unfortunately, they still don't have macros listed on their website. But the good news is, we got it here my friends! <3 Special thanks to Katie E. for this gem!
Note: All items listed are from their "skinny dishes" menu. Some great side item choices -- Edamame (140kcal: 4.5F/13C/12P), Grilled Asparagus (107kcal: 7F/4C/7P)
1. Tuscan Chicken - 592kcal: 20F/21C/82P
2. Skinny Steak Medallions - 380kcal: 16F/22C/37P
3. Ahi Tartare - 256kcal: 16F/16C/12P
4. White Chicken Chili - 502kcal: 14F/33C/61P
5. Skinny Salmon - 576kcal: 36F/19C/44P
6. "Add on" grilled chicken to any meal - 169kcal: 5F/2C/29P
Chili's
Note: Some great side item choices -- Full Seared Shrimp 40kcal: 2F/4C/12P ; Spinach & Garlic Roasted Tomatoes 45kcal: 0F/9C/3P
1. 6oz Sirloin w/ Grilled Avocado – 410kcal: 20F/21C/39P
2. Ancho Salmon – 600kcal: 27F/43C/48P
3. Grilled Chicken Salad – 430kcal: 23F/23C/39P
4. Mango-Chile Tilapia – 520kcal: 18F/ 56C/38P (chicken is almost same macros)
5. Margarita Grilled Chicken – 580kcal: 13F/66C/51P
Cracker Barrel
Note: Some great side item choices - Steamed Broccoli (40kcal: 0F/6C/4P), Green Beans (60kcal: 3F/7C/1P)
1. Wholesome Fixin's Good Morning Breakfast - 370kcal: 14F/32C/31P
2. Sugar Cured Ham Side - 180kcal: 7F/4C/24P
3. 2 Scrambled Egg Whites - 60kcal: 0F/2C/11P
4. 2 Turkey Sausage Patties - 110kcal: 6F/1C/13P
5. Country House Salad w/ Grilled Chicken - 340kcal: 17F/23C/24P
6. Grilled Sirloin Steak - 400kcal: 20F/1C/53P
Dave & Buster's
1. Ahi Poke - 449kcal: 20F/11C/46P
2. Southwestern Tortilla Soup (bowl) - 385kcal: 9F/39C/43P
3. Angus Steak Chili (bowl) - 258kcal: 9F/25C/22P
4. 5 Grilled Shrimp - 67kcal: 3F/2C/10P
5. Thai Chicken Chopped Salad - 411kcal: 11F/48C/28P
Denny's
1. Build Your Own Grand Slam w/ 4 turkey bacon strips, 4 egg whites – 230kcal: 10F/4C/36P
2. Build Your Own Grand Slam w/ 2 turkey bacon strips, 2 regular bacon strips, 2 egg whites, grits – 285kcal: 14F/20C/25P
3. Fit Slam – 390kcal: 10F/54C/24P
4. Fit Fare Sirloin Steak – 520kcal: 10F/53C/52P
5. Cranberry Apple Chicken Salad – 360kcal: 9F/36C/36P
6. Fit Fare Veggie Skillet – 340kcal: 11F/43C/19P
Famous Dave's
Note: Some great side item choices -- Firecracker Beans (50kcal: 2.5F/7C/2P), Broccoli (80kcal: 4.5F/9C/4P)
1. Garden Salad w/o muffin or dressing - 270kcal: 19F/13C/15P
2. Caesar Salad w/o muffin or dressing - 240kcal: 20F/12C/6P
3. Dave's Famous Chili (cup) - 350kcal: 22F/21C/20P
4. Brunswick Stew (bowl) - 250kcal: 15F/16C/17P
5. Char Grilled Chicken Sandwich - 530kcal: 13F/56C/48P
6. Georgia Chopped Pork - 530kcal: 21F/38C/47P
Fuddruckers
Macros not available on website--they only list saturated fat, carbs, sodium, and calories; contacted company so check back soon. :)
IHOP
1. Original Buttermilk Pancakes (3) - 410kcal: 14F/60C/12P (If you're gonna spring for pancake carbs, go for this)
2. Simple & Fit Veggie Omelette - 310kcal: 12F/12C/27P
3. Simple & FIt 2 Egg Breakfast - 350kcal: 9F/44C/25P
4. Simple & Fit Spinach, Mushroom & Tomato Omelette - 310kcal: 12F/31C/29P
5. Big 2-Egg Breakfast w/ Poached Eggs & Bacon - 284kcal: 20F/1C/25P
6. Egg White Omelette with Spinach, Tomato & Ham - 193kcal: 5F/7C/30P
Joe's Crab Shack
1. Bucket of Shrimp (12) – 180kcal: 2.5F/9C/30.6P
2. Steak & Malibu Shrimp – 660kcal: 22F/48C/68P
3. Snow Crab Bucket (half) – 235kcal: 2F/34C/21P
4. Crab Daddy Feast (half) – 250kcal: 2F/35C/23.5P
5. Add on Grilled Shrimp – 280kcal: 5F/37C/20P
6. Maui Mahi – 680kcal: 28F/49C/56P
Logan's Roadhouse
Note: All "Healthy & Hearty" listings include broccoli & side salad w/ dressing (as listed on website menu). All side items listed on menu have horrible macros. The best one honestly is the 3 cheese macaroni (290kcal: 17F/24C/10P).
1. Steak & Vegetable Soup (bowl) - 270kcal: 14F/15C/21P
2. 6oz Sirloin - 380kcal: 21F/0C/51P
3. Healthy & Hearty 6oz Fillet - 450kcal: 17F/28C/49P
4. Healthy & Hearty Grilled Chicken - 470kcal: 16F/31C/54P
5. Healthy & Hearty 6oz Sirloin - 470kcal: 24F/29C/39P
6. Yeast Roll w/out butter (because you just have to!) - 80kcal: 3F/10C/1.3P
LongHorn Steakhouse
Note: Some great side item choices – Steamed Broccoli (90kcal: 4F/7C/4P), Steamed Asparagus: (90kcal: 5F/6C/5P)
Also, all of the fillets and sirloins have amazing macros. I only listed a few because there are so many variations.
1. 6oz Smoky Bacon Sirloin – 370kcal: 21F/5C/40P
2. Shrimp & Lobster Chowder (Bowl) – 250kcal: 15F/23C/10P
3. Grilled Chicken Salad – 410kcal: 15F/21C/44P
4. Longhorn Salmon – 300kcal: 16F/2C/33P
5. Half-breaded Chicken Tenders – 420kcal: 22F/19C/36P
6. Spinach Fetta Chicken – 220kcal: 6F/5C/37P
7. Rosemary Cabernet Fillet – 370kcal: 15F/9C/46P
8. Flo’s Filet & Lobster Tail – 460kcal: 21F/1C/56P
Macaroni Grill
1. Lentil Soup – 190kcal: 8F/19C/12P
2. Warm Spinach & Shrimp Salad – 370kcal: 24F/14C/28P
3. Diavola Scallopine – 560kcal: 25F/28C/53P
4. Ricotta Meatballs & Spachetti w/ Pomodoro (half) – 481kcal: 25F/40C/24P
5. Pollo Caprese – 720kcal: 34F/40C/60P
Maggianos Little Italy
Note: The *asterisk indicates that I would recommend eating HALF of the meal because the macro ratios are good, but the portion size and overall calories may be excessive unless you are already consuming a relatively high amount of calories or doing intermittent fasting. Also some great side choices include broccolini with lemon & garlic (120kcal: 9F/10C/3P) and grilled asparagus (70kcal: 4.5F/5C/5P). They also have great mini dessert options such as Mini Cheesecake (350kcal: 22F/32C/6P), Mini Chocolate Zuccotto Cake (330kcal: 19F/34C/5P) and Mini Creme Brulee (260kcal: 18F/22C/4P).
1. Tuscan Chicken Orzo Soup (bowl) - 200kcal: 9F/18C/12P
2. Chicken Parmesan Lighter Take* - 740kcal: 31F/59C/58P
3. Chicken Piccata Lighter Take - 580kcal: 23F/48C/47P
4. Chicken Marsala Lighter Take* - 730kcal: 30F/56C/52P
5. Lobster-Baked Tilapia* - 840kcal: 31F/50C/90P
6. Veal Piccata Lighter Take - 680kcal: 20F/61C/67P
McAlister's Deli*
Note: Some great side item choices – Pickle Spear (0kcal: 0F/0C/0P can't get better than that!), Steamed Veggies (110kcal: 8F/9C/0P) , Mac & Cheese (210kcal: 12F/19C/7P) listing because those macros aren't half as bad as I would have thought for freakin' mac & cheese. Also, you can opt to "choose 2" of any of the following main menu items which are the half portion combined with a half portion of another item. I chose the items with the best macros that I thought would taste the best, but honestly there are SO many macro-friendly options at this restaurant I would recommend looking at the entire nutrition list if you're not in a rush.
1. French Dip Hot Sandwich - 540kcal: 20F/43C/31P
2. Memphian Hot Sandwich - 570kcal: 20F/43C/41P
3. Turkey Melt Hot Sandwich - 530kcal: 21F/43C/36P
4. Deli Ham Sandwich - 380kcal: 8F/41C/28P
5. Deli Pastrami - 400kcal: 11F/40C/32P
6. Grilled Chicken Salad - 460kcal: 23F/21C/41P
7. Savannah Chopped Salad - 440kcal: 16F/43C/33P
8. Chicken Noodle Soup (bowl) - 140kcal: 2F/20C/10F
O'Charley's
Note: Some great side item choices – Broccoli (110kcal: 8F/6C/3P), Grilled Asparagus (60kcal: 5F/3C/2P)
1. Egg White Veggie Omelette & Yogurt Parfait - 670kcal: 31F/49C/45P
2. Steak & Panko Crusted Shrimp (6oz) - 640kcal - 33F/41C/45P
3. Bruschetta Chicken - 340kcal: 10F/14C/48P
4. 6oz Grilled Top Sirloin - 270kcal: 18F/0C/25P
5. 6oz Fresh Atlantic Grilled Salmon - 340kcal: 21F/2C/34P
6. Grilled Chicken Caesar Salad w/ dressing (half) - 420kcal: 24F/16C/35P
7. Chicken Noodle Soup (bowl) - 170kcal: 6F/14C/11P
Olive Garden
Note: The only decent side item is steamed broccoli (35kcal: 0F/7C/4P). Also, the mini-desserts are awesome here including Mini Chocolate Mousse (290kcal: 21F/23C/3P), Mini Strawberry & White Chocolate Cake (190kcal: 11F/22C/1P), Mini Amaretto Tiramisu (260kcal: 17F/14C/3P). Sweet toothed peeps rejoice!
1. Tuscan Sirloin (11 oz) - 540kcal: 24F/24C/77P
2. Cod Piccata - 370kcal: 19F/11C/37P
3. Tilapia Piccata - 420kcal: 22F/11C/46P
4. Herb-Grilled Salmon - 460kcal: 28F/8C/43P
5. Chicken Margherita - 590kcal: 32F/9C/69P
6. 1 Breadstick (because you just gotta) - 140kcal: 2.5F/25C/4P
Outback Steakhouse
1. Chicken Tortilla Soup (bowl) - 299kcal: 16F/23C/16F
2. Grilled Chicken on the Barbie w/ Mixed Veggies - 460kcal: 13F/26C/61P
3. 4oz Lobster Tails w/ Mixed Veggies & House salad w/ Light Balsamic - 572kcal: 24F/35C/53P
4. 6oz Outback Special Sirloin w/ Mixed Veggies & House salad w/ Tangy Tomato - 552kcal: 20F/42C/53P
5. Sesame Ahi Salad - 252kcal: 8F/15C/33P
6. Simply Grilled Mahi w/ Mixed Veggies - 375kcal: 13F/17C/51P
Panera*
Note: You can opt to "choose 2" of any menu items which are the half portion combined with a half portion of another item. I chose the items with the best macros that I thought would taste the best, but honestly there are SO many macro-friendly options at this restaurant I would recommend looking at the entire nutrition list if you're not in a rush. Also, I recommend the low fat Thai Chilli Vinaigrette dressing for any salad (1.5tbsp = 25kcal: 1F/4C/0P)
1. Bacon Turkey Bravo Sandwich on Tomato Basil (half) - 320kcal: 12F/29C/19P
2. Frontega Chicken Panini on Focaccia (half) - 380kcal: 12F/40C/24P
3. Classic Salad w/ Chicken (whole) - 300kcal: 13F/20C/27P
6. Low-Fat Chicken Noodle Soup (bowl) - 160kcal: 5F/19C/14P
5. Spicy Thai Chicken Salad (half) - 260kcal: 11F/21C/12P
6. Ham, Egg & Cheese Power Sandwich (whole) - 340kcal: 15F/30C/23P
Pei Wei
*UPDATE (3/12/2016): Pei Wei now offers their "Wok Classics" items steamed and over a salad instead of rice, which makes for much better macros. There are many more items other than these listed here. These items do not include the side choices. For a side, I recommend Lettuce Wraps (30kcal: 0F/6C/2P) or a small salad (34cal: 0F/7C/2P) instead of rice or noodles (as both are relatively high in carbs).
1. Sweet and Sour Small with Chicken (steamed) - 290kcal: 3F/42C/24P
2. Ginger Broccoli Regular with Chicken - 480kcal: 480kcal: 15F/42C/43P
3. Original Asian Chopped Chicken Salad - 470kcal: 16F/37C/46P
4. Sesame Small with Chicken (steamed) - 410kcal: 13F/44C/26P
5. Mongolian Small with Chicken- 330kcal: 13F/30C/23P
6. Thai Dynamite Small with Chicken (steamed): 280kcal: 8F/25C/26P
7. Lemon Pepper Regular Chicken (steamed): 400kcal: 4.5F/44C/43P
P.F. Chang's
Note: PF Chang's used to have more than 10 items, but I recently updated as the menu items have changed and unfortunately, there aren't AS many macro-friendly options as there used to be.
1. Ginger Chicken w/ Broccoli - 550kcal: 14F/47C/63P
2. Buddha's Feast Steamed - 250kcal: 4F/32C/26P
3. Shrimp w/ Lobster Sauce - 380kcal: 20F/20C/29P
4. Chang's Chicken Lettuce Wraps - 580kcal: 29F/48C/34P
5. Edamame w/ Kosher Salt - 400kcal: 17F/25C/37P
6. Handmade Shrimp Steamed Dumplings (6) - 290kcal: 4F/33C/29P
Red Lobster*
Note: All items listed are part of the combo menu option where you can combine a few items as a meal. Side options – Garden Salad (70kcal: 1.5F/13C/1P), Broccoli (.5F/7C/4P), Asparagus (60kcal: 3.5F/5C/3P)
1. Garlic Grilled Sea Scallops - 100kcal: 5F/4C/12P
2. Garlic Shrimp Scampi - 150kcal: 7F/2C/20P
3. Steamed Snow Crab Legs - 90kcal: 1F/0C/20P
4. 7oz Peppercorn Grilled Sirloin - 240kcal:9F/3C/36P
5. Rock Lobster Tail – 170kcal: 1F/1C/39P
6. Cheddar Bay Biscuit (because you HAVE to despite crap macros) – 160kcal: 10F/16C/3P
Red Robin
Note: Great side options – Side Salad (100kcal: 6F/8C/6P), Steamed Broccoli (32kcal: 0F/6C/3P), Fruit Salad (110kcal: 0F/31C/1P)
1. Grilled Turkey Burger w/o mayo or margarine - 519kcal: 21F/52C/33P
2. Whiskey Rio BBQ Salad w/o dressing or croutons - 245kcal: 9F/20C/21P
3. Bruschetta Chicken Burger w/o margarine or balsamic cream - 520kcal: 23F/45C/36P
4. Simply Grilled Chicken Burger w/o margarine - 355kcal: 6F/51C/26P
5. Chicken Tortilla Soup (bowl) - 408kcal: 20F/35C/24P
6. Ensenada Chicken Platter (2pc) - 345kcal: 14F/13C/44P
Ruby Tuesday*
Note: Great side options – Grilled Zucchini (41kcal: 2F/4C/1P), Steamed Broccoli (52kcal: 2F/7C/3P), Roasted Spaghetti Squash (54kcal: 3F/6C/1P)
1. Fit & Trim Hickory Bourbon Chicken – 355kcal: 10F/25C/41P
2. Fit & Trim Petite Blackened Tilapia – 286kcal: 12F/23C/22P
3. Smart Eating Grilled Chicken Salad – 298kcal: 12F/3C/36P
4. Smart Eating New Orleans Seafood – 317kcal: 14F/6C/40P
5. Smart Eating Plain Grilled Petite Sirloin – 203kcal: 8F/2C/32P
6. Smart Eating Plain Grilled Top Sirloin – 270kcal: 10F/2C/43P
7. Fire Wings – 178kcal: 11F/4C/16P
8. Petite Sirloin & Lobster Tail – 373kcal: 17F/2C/55P
Texas Roadhouse
Note: Great side options – House Salad (121kcal: 5F/8C/9P), Steamed Veggies (90kcal: 0F/20C/4P)
1. Sirloin Kabob – 190kcal: 7F/0C/24P
2. Grilled Shrimp Skewer (1) – 90kcal: 4F/0C/14P
3. Oven Roasted Chicken – 267kcal: 7F/0C/51C
4. Pulled Pork w/ BBQ Sauce (half) – 332kcal: 14F/13C/43P
5. Dallas Fillet – 304kcal: 11F/0C/48P
T.G.I. Friday's
Sides – Broccoli (50kcal: .5F/10C/3P), Spinach (180kcal: 14F/8C/4P), Coleslaw (90kcal: 6F/7C/0P), Tomato Mozzarella Salad (110kcal: 8F/5C/5P)
1. Sizzling Chicken & Spinach – 410kcal: 15F/18C/50P
2. Sizzling Sirloin & Spinach – 410kcal: 19F/11C/49P
3. Tortilla Soup – 210kcal: 10F/18C/14P
4. 6oz Sirloin – 330kcal: 19F/2C/38P
5. Jack Daniel’s Sirloin – 610kcal: 14F/58C/64P
Note: They have tons of veggie side combos, basically all are 0F/8-10C/1-2P (besides anything w/ potatoes obviously)
1. 7oz House Sirloin – 270kcal: 15F/1C/34P
2. 12oz New York Strip – 480kcal: 25F/1C/65P
3. Napa Chicken & Portobellos – 500kcal: 16F/38C/50P
4. Pepper-crusted Sirloin & Whole Grains – 350kcal: 10F/41C/28P
5. Thai Shrimp Salad – 390kcal: 19F/33C/23P
BJ's Brewhouse
Macros not listed on website; I contacted them and asked for the nutrition list, so check back soon!
Bonefish Grill
Note: Some great side item choices -- Green Beans (70kcal: 6F/4C/2P), Broccoli (79kcal: 5F/8C/3P), Asparagus (44kcal: 2F/4C/2P)
1. Ahi Tuna Sashimi (Regular) - 359kcal: 15F/17C/37P
2. NY Strip Tataki - 351kcal: 18F/7C/28P
3. Grilled Sea Scallops and Shrimp - 191kcal: 5F/4C/34P (HOLY MACROS!)
4. Grilled Tilapia - 334kcal: 13F/2C/57P
5. Ahi Tuna Steak - 304kcal: 14F/3C/45P
6. The Angler Steak (6oz) - 228kcal: 5F/3C/43P
7. Filet Mignon (6oz) - 272kcal: 14F/0C/38P
Buffalo Wild Wings
*UPDATE BWW finally has their nutrition up! YUS. The only weird thing is they do not have macros for the wings by themselves, just wings with "ave sauce" which is crazy high in fat. Correct me if I'm wrong, though, and I will add wings. :)
1. Grilled Chicken Salad - 420kcal: 18F/27C/41P
2. Grilled Chicken Sandwich (no toppings) - 360kcal: 9F/38C/34P
3. Naked Tenders (4) - 170kcal: 1F/1C/37P
4. Grilled Chicken Buffalito Wrap w/ Ave Sauce - 410kcal: 18F/25C/36P
California Pizza Kitchen
Note: FYI most everything on this menu has horrible macros (super high fat.. wtf). I tried. Hard. Also, they don't provide dressing macros on their salads, making it impossible to calculate salads w/o dressing. I assume you could order a classic grilled chicken salad and guesstimate w/ good macros.
1. Kids Grilled Chicken Breast w/ Broccoli - 240kcal: 6F/9C/39P
2. Asparagus and Arugula Salad - 180kcal: 16F/10C/5P
3. Bianco Flatbread - 380kcal: 15F/38C/18P
4. Shaved Mushroom and Spinach Flatbread - 400kcal: 18F/40C/18P
5. Shrimp Lettuce Wrap - 480kcal: 23F/40C/25P
6. Lite Adventures Shrimp Scampi Zucchini Fettuccine - 470kcal: 24F/30C/27P
Carrabba's
Note: Some great side item choices -- Steamed Spinach (26kcal: 0F/4C/3P), Grilled Vegetables (92kcal: 5F/12C/3P)
1. Caesar Salad w/ chicken and light vinaigrette - 363kcal: 13F/20C/41P (shrimp has similar macros)
2. Johnny Roco Salad w/ light vinaigrette - 386kcal: 18F/19C/38P
3. Sicilian Chicken Soup (Bowl) - 242kcal: 5F/32C/18P
4. Pollo La Scalla - 419kcal: 21F/7C/41P
5. Wood Grilled Chicken (Regular Size) - 287kcal: 7F/1C/52P (HOLY MACROS!)
6. Grilled Tuscan Sirloin Skewers - 420kcal: 23F/11C/35P
7. Baked Chicken Parmesan w/o cavatappi amatriciana - 321kcal: 15F/12C/36P
8. Caprese Panini w/ Chicken (half) - 349kcal: 16F/24C/26P
9. Mini Cannoli (1) - 537kcal: 33F/33C/27P (Great desert macros if you can swing it, or split it with someone!)
The Cheesecake Factory
*UPDATE I was finally able to get the coveted cheesecake factory macro-friendly items via a friend who works there! Unfortunately, they still don't have macros listed on their website. But the good news is, we got it here my friends! <3 Special thanks to Katie E. for this gem!
Note: All items listed are from their "skinny dishes" menu. Some great side item choices -- Edamame (140kcal: 4.5F/13C/12P), Grilled Asparagus (107kcal: 7F/4C/7P)
1. Tuscan Chicken - 592kcal: 20F/21C/82P
2. Skinny Steak Medallions - 380kcal: 16F/22C/37P
3. Ahi Tartare - 256kcal: 16F/16C/12P
4. White Chicken Chili - 502kcal: 14F/33C/61P
5. Skinny Salmon - 576kcal: 36F/19C/44P
6. "Add on" grilled chicken to any meal - 169kcal: 5F/2C/29P
Chili's
Note: Some great side item choices -- Full Seared Shrimp 40kcal: 2F/4C/12P ; Spinach & Garlic Roasted Tomatoes 45kcal: 0F/9C/3P
1. 6oz Sirloin w/ Grilled Avocado – 410kcal: 20F/21C/39P
2. Ancho Salmon – 600kcal: 27F/43C/48P
3. Grilled Chicken Salad – 430kcal: 23F/23C/39P
4. Mango-Chile Tilapia – 520kcal: 18F/ 56C/38P (chicken is almost same macros)
5. Margarita Grilled Chicken – 580kcal: 13F/66C/51P
Cracker Barrel
Note: Some great side item choices - Steamed Broccoli (40kcal: 0F/6C/4P), Green Beans (60kcal: 3F/7C/1P)
1. Wholesome Fixin's Good Morning Breakfast - 370kcal: 14F/32C/31P
2. Sugar Cured Ham Side - 180kcal: 7F/4C/24P
3. 2 Scrambled Egg Whites - 60kcal: 0F/2C/11P
4. 2 Turkey Sausage Patties - 110kcal: 6F/1C/13P
5. Country House Salad w/ Grilled Chicken - 340kcal: 17F/23C/24P
6. Grilled Sirloin Steak - 400kcal: 20F/1C/53P
Dave & Buster's
1. Ahi Poke - 449kcal: 20F/11C/46P
2. Southwestern Tortilla Soup (bowl) - 385kcal: 9F/39C/43P
3. Angus Steak Chili (bowl) - 258kcal: 9F/25C/22P
4. 5 Grilled Shrimp - 67kcal: 3F/2C/10P
5. Thai Chicken Chopped Salad - 411kcal: 11F/48C/28P
Denny's
1. Build Your Own Grand Slam w/ 4 turkey bacon strips, 4 egg whites – 230kcal: 10F/4C/36P
2. Build Your Own Grand Slam w/ 2 turkey bacon strips, 2 regular bacon strips, 2 egg whites, grits – 285kcal: 14F/20C/25P
3. Fit Slam – 390kcal: 10F/54C/24P
4. Fit Fare Sirloin Steak – 520kcal: 10F/53C/52P
5. Cranberry Apple Chicken Salad – 360kcal: 9F/36C/36P
6. Fit Fare Veggie Skillet – 340kcal: 11F/43C/19P
Famous Dave's
Note: Some great side item choices -- Firecracker Beans (50kcal: 2.5F/7C/2P), Broccoli (80kcal: 4.5F/9C/4P)
1. Garden Salad w/o muffin or dressing - 270kcal: 19F/13C/15P
2. Caesar Salad w/o muffin or dressing - 240kcal: 20F/12C/6P
3. Dave's Famous Chili (cup) - 350kcal: 22F/21C/20P
4. Brunswick Stew (bowl) - 250kcal: 15F/16C/17P
5. Char Grilled Chicken Sandwich - 530kcal: 13F/56C/48P
6. Georgia Chopped Pork - 530kcal: 21F/38C/47P
Fuddruckers
Macros not available on website--they only list saturated fat, carbs, sodium, and calories; contacted company so check back soon. :)
IHOP
1. Original Buttermilk Pancakes (3) - 410kcal: 14F/60C/12P (If you're gonna spring for pancake carbs, go for this)
2. Simple & Fit Veggie Omelette - 310kcal: 12F/12C/27P
3. Simple & FIt 2 Egg Breakfast - 350kcal: 9F/44C/25P
4. Simple & Fit Spinach, Mushroom & Tomato Omelette - 310kcal: 12F/31C/29P
5. Big 2-Egg Breakfast w/ Poached Eggs & Bacon - 284kcal: 20F/1C/25P
6. Egg White Omelette with Spinach, Tomato & Ham - 193kcal: 5F/7C/30P
Joe's Crab Shack
1. Bucket of Shrimp (12) – 180kcal: 2.5F/9C/30.6P
2. Steak & Malibu Shrimp – 660kcal: 22F/48C/68P
3. Snow Crab Bucket (half) – 235kcal: 2F/34C/21P
4. Crab Daddy Feast (half) – 250kcal: 2F/35C/23.5P
5. Add on Grilled Shrimp – 280kcal: 5F/37C/20P
6. Maui Mahi – 680kcal: 28F/49C/56P
Logan's Roadhouse
Note: All "Healthy & Hearty" listings include broccoli & side salad w/ dressing (as listed on website menu). All side items listed on menu have horrible macros. The best one honestly is the 3 cheese macaroni (290kcal: 17F/24C/10P).
1. Steak & Vegetable Soup (bowl) - 270kcal: 14F/15C/21P
2. 6oz Sirloin - 380kcal: 21F/0C/51P
3. Healthy & Hearty 6oz Fillet - 450kcal: 17F/28C/49P
4. Healthy & Hearty Grilled Chicken - 470kcal: 16F/31C/54P
5. Healthy & Hearty 6oz Sirloin - 470kcal: 24F/29C/39P
6. Yeast Roll w/out butter (because you just have to!) - 80kcal: 3F/10C/1.3P
LongHorn Steakhouse
Note: Some great side item choices – Steamed Broccoli (90kcal: 4F/7C/4P), Steamed Asparagus: (90kcal: 5F/6C/5P)
Also, all of the fillets and sirloins have amazing macros. I only listed a few because there are so many variations.
1. 6oz Smoky Bacon Sirloin – 370kcal: 21F/5C/40P
2. Shrimp & Lobster Chowder (Bowl) – 250kcal: 15F/23C/10P
3. Grilled Chicken Salad – 410kcal: 15F/21C/44P
4. Longhorn Salmon – 300kcal: 16F/2C/33P
5. Half-breaded Chicken Tenders – 420kcal: 22F/19C/36P
6. Spinach Fetta Chicken – 220kcal: 6F/5C/37P
7. Rosemary Cabernet Fillet – 370kcal: 15F/9C/46P
8. Flo’s Filet & Lobster Tail – 460kcal: 21F/1C/56P
Macaroni Grill
1. Lentil Soup – 190kcal: 8F/19C/12P
2. Warm Spinach & Shrimp Salad – 370kcal: 24F/14C/28P
3. Diavola Scallopine – 560kcal: 25F/28C/53P
4. Ricotta Meatballs & Spachetti w/ Pomodoro (half) – 481kcal: 25F/40C/24P
5. Pollo Caprese – 720kcal: 34F/40C/60P
Maggianos Little Italy
Note: The *asterisk indicates that I would recommend eating HALF of the meal because the macro ratios are good, but the portion size and overall calories may be excessive unless you are already consuming a relatively high amount of calories or doing intermittent fasting. Also some great side choices include broccolini with lemon & garlic (120kcal: 9F/10C/3P) and grilled asparagus (70kcal: 4.5F/5C/5P). They also have great mini dessert options such as Mini Cheesecake (350kcal: 22F/32C/6P), Mini Chocolate Zuccotto Cake (330kcal: 19F/34C/5P) and Mini Creme Brulee (260kcal: 18F/22C/4P).
1. Tuscan Chicken Orzo Soup (bowl) - 200kcal: 9F/18C/12P
2. Chicken Parmesan Lighter Take* - 740kcal: 31F/59C/58P
3. Chicken Piccata Lighter Take - 580kcal: 23F/48C/47P
4. Chicken Marsala Lighter Take* - 730kcal: 30F/56C/52P
5. Lobster-Baked Tilapia* - 840kcal: 31F/50C/90P
6. Veal Piccata Lighter Take - 680kcal: 20F/61C/67P
McAlister's Deli*
Note: Some great side item choices – Pickle Spear (0kcal: 0F/0C/0P can't get better than that!), Steamed Veggies (110kcal: 8F/9C/0P) , Mac & Cheese (210kcal: 12F/19C/7P) listing because those macros aren't half as bad as I would have thought for freakin' mac & cheese. Also, you can opt to "choose 2" of any of the following main menu items which are the half portion combined with a half portion of another item. I chose the items with the best macros that I thought would taste the best, but honestly there are SO many macro-friendly options at this restaurant I would recommend looking at the entire nutrition list if you're not in a rush.
1. French Dip Hot Sandwich - 540kcal: 20F/43C/31P
2. Memphian Hot Sandwich - 570kcal: 20F/43C/41P
3. Turkey Melt Hot Sandwich - 530kcal: 21F/43C/36P
4. Deli Ham Sandwich - 380kcal: 8F/41C/28P
5. Deli Pastrami - 400kcal: 11F/40C/32P
6. Grilled Chicken Salad - 460kcal: 23F/21C/41P
7. Savannah Chopped Salad - 440kcal: 16F/43C/33P
8. Chicken Noodle Soup (bowl) - 140kcal: 2F/20C/10F
O'Charley's
Note: Some great side item choices – Broccoli (110kcal: 8F/6C/3P), Grilled Asparagus (60kcal: 5F/3C/2P)
1. Egg White Veggie Omelette & Yogurt Parfait - 670kcal: 31F/49C/45P
2. Steak & Panko Crusted Shrimp (6oz) - 640kcal - 33F/41C/45P
3. Bruschetta Chicken - 340kcal: 10F/14C/48P
4. 6oz Grilled Top Sirloin - 270kcal: 18F/0C/25P
5. 6oz Fresh Atlantic Grilled Salmon - 340kcal: 21F/2C/34P
6. Grilled Chicken Caesar Salad w/ dressing (half) - 420kcal: 24F/16C/35P
7. Chicken Noodle Soup (bowl) - 170kcal: 6F/14C/11P
Olive Garden
Note: The only decent side item is steamed broccoli (35kcal: 0F/7C/4P). Also, the mini-desserts are awesome here including Mini Chocolate Mousse (290kcal: 21F/23C/3P), Mini Strawberry & White Chocolate Cake (190kcal: 11F/22C/1P), Mini Amaretto Tiramisu (260kcal: 17F/14C/3P). Sweet toothed peeps rejoice!
1. Tuscan Sirloin (11 oz) - 540kcal: 24F/24C/77P
2. Cod Piccata - 370kcal: 19F/11C/37P
3. Tilapia Piccata - 420kcal: 22F/11C/46P
4. Herb-Grilled Salmon - 460kcal: 28F/8C/43P
5. Chicken Margherita - 590kcal: 32F/9C/69P
6. 1 Breadstick (because you just gotta) - 140kcal: 2.5F/25C/4P
Outback Steakhouse
1. Chicken Tortilla Soup (bowl) - 299kcal: 16F/23C/16F
2. Grilled Chicken on the Barbie w/ Mixed Veggies - 460kcal: 13F/26C/61P
3. 4oz Lobster Tails w/ Mixed Veggies & House salad w/ Light Balsamic - 572kcal: 24F/35C/53P
4. 6oz Outback Special Sirloin w/ Mixed Veggies & House salad w/ Tangy Tomato - 552kcal: 20F/42C/53P
5. Sesame Ahi Salad - 252kcal: 8F/15C/33P
6. Simply Grilled Mahi w/ Mixed Veggies - 375kcal: 13F/17C/51P
Panera*
Note: You can opt to "choose 2" of any menu items which are the half portion combined with a half portion of another item. I chose the items with the best macros that I thought would taste the best, but honestly there are SO many macro-friendly options at this restaurant I would recommend looking at the entire nutrition list if you're not in a rush. Also, I recommend the low fat Thai Chilli Vinaigrette dressing for any salad (1.5tbsp = 25kcal: 1F/4C/0P)
1. Bacon Turkey Bravo Sandwich on Tomato Basil (half) - 320kcal: 12F/29C/19P
2. Frontega Chicken Panini on Focaccia (half) - 380kcal: 12F/40C/24P
3. Classic Salad w/ Chicken (whole) - 300kcal: 13F/20C/27P
6. Low-Fat Chicken Noodle Soup (bowl) - 160kcal: 5F/19C/14P
5. Spicy Thai Chicken Salad (half) - 260kcal: 11F/21C/12P
6. Ham, Egg & Cheese Power Sandwich (whole) - 340kcal: 15F/30C/23P
Pei Wei
*UPDATE (3/12/2016): Pei Wei now offers their "Wok Classics" items steamed and over a salad instead of rice, which makes for much better macros. There are many more items other than these listed here. These items do not include the side choices. For a side, I recommend Lettuce Wraps (30kcal: 0F/6C/2P) or a small salad (34cal: 0F/7C/2P) instead of rice or noodles (as both are relatively high in carbs).
1. Sweet and Sour Small with Chicken (steamed) - 290kcal: 3F/42C/24P
2. Ginger Broccoli Regular with Chicken - 480kcal: 480kcal: 15F/42C/43P
3. Original Asian Chopped Chicken Salad - 470kcal: 16F/37C/46P
4. Sesame Small with Chicken (steamed) - 410kcal: 13F/44C/26P
5. Mongolian Small with Chicken- 330kcal: 13F/30C/23P
6. Thai Dynamite Small with Chicken (steamed): 280kcal: 8F/25C/26P
7. Lemon Pepper Regular Chicken (steamed): 400kcal: 4.5F/44C/43P
P.F. Chang's
Note: PF Chang's used to have more than 10 items, but I recently updated as the menu items have changed and unfortunately, there aren't AS many macro-friendly options as there used to be.
1. Ginger Chicken w/ Broccoli - 550kcal: 14F/47C/63P
2. Buddha's Feast Steamed - 250kcal: 4F/32C/26P
3. Shrimp w/ Lobster Sauce - 380kcal: 20F/20C/29P
4. Chang's Chicken Lettuce Wraps - 580kcal: 29F/48C/34P
5. Edamame w/ Kosher Salt - 400kcal: 17F/25C/37P
6. Handmade Shrimp Steamed Dumplings (6) - 290kcal: 4F/33C/29P
Red Lobster*
Note: All items listed are part of the combo menu option where you can combine a few items as a meal. Side options – Garden Salad (70kcal: 1.5F/13C/1P), Broccoli (.5F/7C/4P), Asparagus (60kcal: 3.5F/5C/3P)
1. Garlic Grilled Sea Scallops - 100kcal: 5F/4C/12P
2. Garlic Shrimp Scampi - 150kcal: 7F/2C/20P
3. Steamed Snow Crab Legs - 90kcal: 1F/0C/20P
4. 7oz Peppercorn Grilled Sirloin - 240kcal:9F/3C/36P
5. Rock Lobster Tail – 170kcal: 1F/1C/39P
6. Cheddar Bay Biscuit (because you HAVE to despite crap macros) – 160kcal: 10F/16C/3P
Red Robin
Note: Great side options – Side Salad (100kcal: 6F/8C/6P), Steamed Broccoli (32kcal: 0F/6C/3P), Fruit Salad (110kcal: 0F/31C/1P)
1. Grilled Turkey Burger w/o mayo or margarine - 519kcal: 21F/52C/33P
2. Whiskey Rio BBQ Salad w/o dressing or croutons - 245kcal: 9F/20C/21P
3. Bruschetta Chicken Burger w/o margarine or balsamic cream - 520kcal: 23F/45C/36P
4. Simply Grilled Chicken Burger w/o margarine - 355kcal: 6F/51C/26P
5. Chicken Tortilla Soup (bowl) - 408kcal: 20F/35C/24P
6. Ensenada Chicken Platter (2pc) - 345kcal: 14F/13C/44P
Ruby Tuesday*
Note: Great side options – Grilled Zucchini (41kcal: 2F/4C/1P), Steamed Broccoli (52kcal: 2F/7C/3P), Roasted Spaghetti Squash (54kcal: 3F/6C/1P)
1. Fit & Trim Hickory Bourbon Chicken – 355kcal: 10F/25C/41P
2. Fit & Trim Petite Blackened Tilapia – 286kcal: 12F/23C/22P
3. Smart Eating Grilled Chicken Salad – 298kcal: 12F/3C/36P
4. Smart Eating New Orleans Seafood – 317kcal: 14F/6C/40P
5. Smart Eating Plain Grilled Petite Sirloin – 203kcal: 8F/2C/32P
6. Smart Eating Plain Grilled Top Sirloin – 270kcal: 10F/2C/43P
7. Fire Wings – 178kcal: 11F/4C/16P
8. Petite Sirloin & Lobster Tail – 373kcal: 17F/2C/55P
Texas Roadhouse
Note: Great side options – House Salad (121kcal: 5F/8C/9P), Steamed Veggies (90kcal: 0F/20C/4P)
1. Sirloin Kabob – 190kcal: 7F/0C/24P
2. Grilled Shrimp Skewer (1) – 90kcal: 4F/0C/14P
3. Oven Roasted Chicken – 267kcal: 7F/0C/51C
4. Pulled Pork w/ BBQ Sauce (half) – 332kcal: 14F/13C/43P
5. Dallas Fillet – 304kcal: 11F/0C/48P
T.G.I. Friday's
Sides – Broccoli (50kcal: .5F/10C/3P), Spinach (180kcal: 14F/8C/4P), Coleslaw (90kcal: 6F/7C/0P), Tomato Mozzarella Salad (110kcal: 8F/5C/5P)
1. Sizzling Chicken & Spinach – 410kcal: 15F/18C/50P
2. Sizzling Sirloin & Spinach – 410kcal: 19F/11C/49P
3. Tortilla Soup – 210kcal: 10F/18C/14P
4. 6oz Sirloin – 330kcal: 19F/2C/38P
5. Jack Daniel’s Sirloin – 610kcal: 14F/58C/64P
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