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The IIFYM Chain Restaurant MASTER LIST

8/26/2015

96 Comments

 
 
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.

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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

*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




96 Comments
Jenson
8/26/2015 03:49:24 am

Since Chipotle is such a favorite, how about adding that? :)

Great List!

Reply
Cait link
8/26/2015 07:07:24 am

Chipotle is in the fast food restaurant list! :)

Reply
I
7/4/2016 02:40:04 am

Iimmn

Beth
8/26/2015 07:05:53 am

Any way you could add Kneaders?

Reply
Cait link
8/26/2015 07:12:08 am

I've never heard of it but I will definitely look into it! :) Thanks Beth!

Reply
Aleene
8/26/2015 02:22:16 pm

Literally, between this and the fast food list, you have saved my life. Sometimes it's so stressful going out with the family because I have no clue what to expect and I spend SO much time looking up macros. Thank you soooo much for this! Please keep all the IIFYM lists/tips/tricks/advice coming because you are honestly one of the most informational and inspirational people who has helped me on this journey- whether you knew it or not! I will be eagerly waiting for any updates lol!

Reply
Cait link
8/26/2015 08:49:25 pm

Oh. My. GOSH! That literally just made my day. Seriously that means the absolute world to me!!! :) <3 <3 <3

Reply
Aleene
8/27/2015 12:35:42 am

Reply
Becky
8/27/2015 01:43:53 am

What about Thai places?

Reply
Cait link
3/12/2016 05:56:13 am

I am unaware of any popular thai chain restaurants. Correct me if I'm wrong! :)

Reply
Marisol
9/17/2015 06:14:57 pm

you forgot to add ihop simple and fit harvest grain and nut pancakes! pretty good macros! love this list btw its awesome thanks!

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Jessica
9/19/2015 10:34:12 am

Thank you

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Courtney
9/28/2015 01:28:46 pm

Yes have you had any luck with Thai places or Cheddar's?
Have you had luck emailing certain restaurants and them sending you the information back? YOU HAVE SAVED MY LIFE! Thanks!!

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Cait link
3/12/2016 05:55:39 am

Cheddar's doesn't list their macros as of 3/12/2016. I am not aware of any Thai chain restaurants.

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Heidi
10/3/2015 09:43:42 am

This is awesome

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Lori
11/18/2015 07:30:34 am

Have you looked into the Rail?

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Cait link
3/12/2016 05:54:59 am

I'm only doing popular chain restaurants at the moment. :)

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Amy
12/7/2015 10:22:38 am

could you help me find macros for Cheddar's?

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Cait link
3/12/2016 05:54:24 am

As of 3/12/2016, hey don't have them on their site, unfortunately :/

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Emily
12/28/2015 09:38:14 am

This is awesome! Thank you! Have you gotten an update on BBW's info yet?

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Cait link
3/12/2016 05:56:44 am

Yes mam! Check it out! :)

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Gi
1/16/2016 03:30:49 pm

Here's the bww nutrition
https://www.buffalowildwings.com/Documents/BWW_Nutritional_Info.pdf

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Cait link
3/12/2016 05:57:02 am

Thanks so much! I listed it!

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Angela
1/26/2016 01:46:55 pm

Any chance of getting Coopers hawk nutrition?

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Cait link
3/12/2016 05:57:26 am

I'm only posting popular chain restaurants at the moment. Stay tuned though! :)

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Cheryl
1/31/2016 01:09:45 pm

Seems like meals 20 carbs and upwards aren't very low carb at all. Thats the total daily allowance on a keto weight loss program.

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Cait link
3/12/2016 05:58:19 am

This list is not necessarily geared towards keto. Some options apply, but it is VERY rare to find a decent amount of menu options at popular chain/fast food places that would fit into the veto diet. :)

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Sean
2/5/2016 11:36:36 am

Hey your list is awesome. I've been trying to find something like this for a while. Only one thing... there don't seem to be many (any) vegetarian entrees listed. I realize that its difficult to be veggie and hit your protein, but that's why its so important. I'd be super grateful if you added some vegetarian options. Thanks again for all your research and hard work!

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Cait link
3/12/2016 05:59:00 am

Hmmm... I may look into that, thanks for the feedback! :)

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Zack
2/15/2016 04:41:00 pm

You should add the Ensenada Chicken Platter at Red Robin. The 2 breast platter (without side salad) is like 345 cal 14F/13C/44P

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Cait link
3/12/2016 06:07:38 am

WOW! Great find, thank you! Added it!

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Grace
2/15/2016 08:37:47 pm

Hey dude, great post! Just so you know, though, Pei Wei is actually owned by PF Changs, and you can get any entree steamed instead of fried, and served over lettuce :) Just get the "Pei Wei Spicy Salad, Stock Velvet," served with whatever sauce you wanted. Or just ask for it over lettuce, or in lettuce cups.

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Cait link
3/12/2016 05:59:38 am

Added it! Thanks! :)

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Adam
3/4/2016 10:26:19 am

Nice list, but with PeiWei you can choose any entree to be steamed and to substitute the rice for salad. If you use the nutrition info they give you the macros for the rice, so you can back that out of the entree macros.

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Cait link
3/12/2016 05:19:39 am

Done & Done. Thanks! :)

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Hugo
3/11/2016 03:48:40 pm

Any new info on the restaurants that you contacted?

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Cait link
3/12/2016 06:00:03 am

I made a few updates today! :) Will continue to touch base!

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John
3/11/2016 06:31:35 pm

Wow. Thank you so much. This is amazing. I'm going to be eating much healthier and it's all your fault!

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Cait link
3/12/2016 06:01:14 am

I'm so glad!! That really makes me happy, that is my goal of this blog! To help others achieve their fitness goals and mitigate the stress/suffering :P!! Enjoy!!

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alex
3/12/2016 06:35:00 pm

If you could add Newk's to this last, that'd be awesome!

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jon
5/29/2016 05:02:41 am

http://www.nutritionix.com/newks-eatery/portal

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Katie
3/15/2016 06:25:44 am

Hey, I love this so much, would you be willing to put friendlys on it?

Reply
Bobby
3/17/2016 08:11:05 am

Where can one find the fast food list?

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Bobby
3/17/2016 08:12:07 am

Scratch that, maybe should have looked before I asked 😂😂

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Harvey
3/19/2016 03:29:37 pm

http://www.cheesecakefactorynutrition.com/restaurant-nutrition-chart.php?

Cheesecake factory's :)

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Adelina Giaimo
4/3/2016 11:27:18 am

Is there any way you can add Rojo Mexican Grill? Thanks!

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Shk
4/4/2016 12:15:51 pm

I have a question about your Texas Roadhouse. You have the Dallas Fillet listed but not providing the size? the menu offers a 6/8oz.....

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Sarah
4/4/2016 08:15:26 pm

Buffalo Wild Wings has macrosfor 1 wing each on my fitness pal

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Isis
4/23/2016 11:52:12 am

You have done such an awesome job for us that are starting to count our macros. I was so happy when I found this site as I drive most of my work day. Thank you so much for all your hard work. Do you know of any Thai food or Indian food that might be macro friendly? But thank you so much!

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Paul
4/26/2016 06:04:49 pm

BJ's brewhouse has a few decent thinks..in particular the barbacoa chicken. Get it w/ double chicken to increase the protein

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Angela
5/1/2016 07:27:07 pm

what about houlihans?

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April Lueder
5/5/2016 12:20:53 pm

Can you see about Portillo's? What I'm finding on line for them is all over the map. They are in different states but out of Chicago area.

Thanks! :-)

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Dana
7/28/2016 07:46:29 am

I found this through someone's board in Pinterest, this is amazing!!

Reply
Rachel
7/29/2016 09:59:30 am

I'd love to know what a Texas Roadhouse roll is LOL

Reply
JC
8/3/2016 06:55:54 pm

Thanks so much!!! This list is awesome and a HUGE help (my family and boyfriend like to eat out a lot and I hate being a downer because I want to hit my macros.)

Reply
Enrique
8/11/2016 10:17:36 pm

Cait. I know I'm about a year latre but this is AMAZING work! you're awesome!!!

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Ruth Raveh
9/9/2016 08:02:08 am

Would be great to add Shake Shack to the list.
They have their nutritional info online, one just need to look for it

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Heather
9/10/2016 06:07:28 pm

Hi. I found the Logan's Roadhouse data at

http://logansroadhouse.com/wp-content/uploads/2016/03/logans-roadhouse-all-menu-items-nutrition-03.16.16.pdf

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Alietha
9/29/2016 07:29:46 am

This is great information! I love it and will refer back to it on a regular basis

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Tiffany B
11/21/2016 04:39:21 am

Hey i found the bww macros

Link below

https://www.buffalowildwings.com/Documents/BWW_Nutritional_Info.pdf


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Calia Battista
12/5/2016 06:47:54 am

Bob Evans Nutrition

Listed as: calories,fat,carb,protein in grams
Farmers choice with crepe, whites, oats, ham 600 20 62 40
Rise n shine with whites, ham, fries 380 2 22 34
Classic breakfast with toast, ss syrup, whites, ham 530 13 60 40
big egg breakfast with egg whites, ham, oats 325 7 22 41
Be fit breakfast 350 9 50 17

sides
fruit 45 0 12 1
grits 160 7 22 3
turkey sausage, 2 140 7 2 18
ham 110 3 0 20
oats 110 2 20 4
wheat toast 190 7 29 6
crepe 310 14 41 5
f toast 310 9 59 9
bacon, 3 140 11 1 9
fries 200 7 30 3

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Victoria
12/9/2016 05:36:17 am

Ummm...do you know how amazing you are for making these lists?!!!! So, so, so appreciative!

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Cassie
2/8/2017 02:02:35 pm

Hi, have you come across macros for Zupas by chance? This list and the fast food list are amazing, BTW. Thank you so much!

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Noelle
4/11/2017 08:59:42 am

Anyway you can add Mi Cocina? I am unable to find their nutrition list on their website. Not sure if this is where you pull the info from. I know they have a few healthier items.

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Stacy
4/28/2017 06:54:42 pm

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Charlene
5/10/2017 08:39:27 am

Cait!! can i help you update both list. Cracker barrel has their nutrition up and many other!.

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Joe
6/16/2017 12:04:02 pm

You could also add SEASONS 52 to this list. They have a decently accurate listing of MACROs on MYFITNESSPAL :-)

Reply
Sherrie link
6/16/2017 02:13:49 pm

No KFC?

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Lauren S link
6/20/2017 10:16:59 am

BJ Brewhouse info can be found here!

https://www.fatsecret.com/calories-nutrition/bjs-restaurant-and-brewhouse

Reply
Lily
7/14/2017 03:51:31 am

This is truly incredible. I have been using these lists religiously every time I go out to eat and it has helped me feel so much more confident with overcoming the mental side of eating out. I love everything you have to offer on your site - can't thank you enough for your devotion to us all!

Reply
AbiKale
7/23/2017 10:09:06 am

THIS IS SO AWESOME! Thank you!

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Dana Korman
7/26/2017 08:43:51 am

Love this post. For lunches at work we always seem to end up at Old Chicago Grill which is surprisingly macro- friendly. They have a nutrition calculator which is really helpful if you'd like to post that along with some suggestions (I always get the apple walnut chicken salad)

https://oldchicago.com/nutritional-calculator

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edith
7/26/2017 11:51:17 am

Hello, awesome list. How often do you update this list?

Reply
Lauren
7/28/2017 03:43:47 pm

You also HAVE to have one or ten Texas Roadhouse rolls. Would love to have that added!

Reply
Bill Sanchez
7/29/2017 09:41:20 am

Why is there "k" in front of all the calories? "kcal"?

Reply
Laura
7/30/2017 10:28:36 am

How do I find the fast food file?

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Mandy link
8/14/2017 07:39:58 pm

Do you by change know the macros for the skinny factory chop salad from cheesecake factory or the thai lettuce wraps?

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CommonOne
8/24/2017 04:19:27 pm

Where did you get your Carrabba's info? It's totally WRONG

Reply
Tamilyn
9/1/2017 10:08:35 am

Hi, I love your list, very helpful!
I want no about this dish from Texas Roadhouse ,Grilled Shrimp Skewer (1), the 90 calories is for a 1 shrimp 🍤?

Reply
Anna
9/18/2017 08:19:39 am

Hi, I love your list but, and I don't know where you get the nutrition facts so now it kind of scares me because I see some mistakes in the Panera section. I clicked on the link you left to see full Panera nutrition and for 1. Roasted Turkey & Avocado BLT on Sourdough (half) - 250kcal: 9F/24C/19P < this is what you wrote but on Panera's nutrition pdf it says that half is -320 cal: 17F/25C/14P also for 6. Low-Fat Chicken Noodle Soup (bowl) - 130kcal: 1.5F/23C/9P < is what you put on here for a bowl it says 160 cal: 5F/19C/14P

Reply
Maggie
9/27/2017 01:38:38 pm

Will you please add Noodles & Company?

Reply
Mary Spitzer
10/16/2017 01:07:30 pm

So would the Texas Roadhouse rolls be the same macros as the Logans rolls?? Asking for a friend ;)

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Adam Manzor
10/16/2017 02:56:45 pm

I think Bonefish updated their nutrition info. The scallops and shrimp are now 230 kcal 38p/4c/7f

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Amy
1/3/2018 07:50:24 am

Just wanted to say thank you again for making this list and for working so hard to keep it updated! You rock Cait!

Reply
Renee
2/7/2018 11:18:10 am

WOW. You are incredible!!!! THANK YOU SO MUCH for doing all the hard work and putting this together!!! I've been so afraid to go out to eat lately but THIS!!!! Sooooo cool. Thanks again!!!!!

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Amanda Orrand
2/16/2018 05:52:13 pm

How about Zoe’s kitchen? The chicken soup and chicken wrap-ups are great.

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Andrea
3/15/2018 08:57:33 am

Not sure if these would go on fast food or this list, but I could greatly use macro suggestions for:
Portillo’s
Freddy’s
LeeAnn Chin (might be only the Minneapolis area?)
Culver’s (also Midwest)

THANK YOU for your work! This sort of thing is a game-changer for me.

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Fitmami24
5/17/2018 09:39:45 am

Oh em Gee!!! I’m new to macros counting and legit going out to eat since I started tracking and almost was freaking out until I found this! Can’t wait to dig in for some Texas Roadhouse! My friend thinks I’m getting only a salad bc I’m tracking! Lol thank you bunches!!

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Mikaela
7/5/2018 11:20:29 am

At PF Chang’s, is the rice included in the macros listed? Thanks

Reply
mangarockapk.info link
9/11/2018 03:38:57 am

Very nice post, I certainly love this website, keep on it. :)

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    About Cait:
    I'm a singer/songwriter/fitness enthusiast and self-proclaimed nerd from Nashville, TN. Follow me along my journey to a healthy, balanced life! 


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