When you're trying to lose or maintain weight, it seems like "restaurant" becomes a four-letter word. When taken out of your kitchen (aka meal-prep headquarters)—with no measuring cup, food scale or nutrition chart in sight—it's as if you've been thrust into a food free-for-all, with no control over portion size, calorie count or fat content. But while you might not be able to actually prep your meals at a restaurant, you can do a little research beforehand to find smart menu options that won't undo all of your hard work.
Although these 5 restaurants certainly feature some unhealthy indulgences on their menus, they all offer at least a few sensible choices to keep you on track toward your goals.
Subway
Locations: Throughout the United States
This quick and convenient deli chain has become synonymous with healthy eating. While not everything on their menu is perfectly healthy, it's true that there are plenty of low-fat, low-calorie options—as long as you don't add extra ingredients that aren't on the nutrition fact sheet. Keep in mind that their calorie counts don't include items like condiments, extra meat or extra cheese.
Diet-Friendly Choices
- Oven-Roasted Chicken Sandwich (320 calories, 5g fat, 46g carbs, 23g protein, 8g sugar)
- Italian B.M.T. Sandwich (390 calories, 17g fat, 43g carbs, 19g protein, 7g sugar)
- Meatball Marinara Salad (310 calories, 17g fat, 27g carbs, 15g protein, 12g sugar)
- Veggie Delite Wrap (330 calories, 8g fat, 4g carbs, 10g protein, 5g sugar)
Panera
Location: Throughout the United States
Toby Amidor, registered dietitian and author of “The Easy 5-Ingredient Healthy Cookbook,” recommends Panera to her clients as a good source of healthy food choices. Between soups, salads, sandwiches and broth bowls, the menu selections are wholesome and the calories are within reason. "I also recently lost about five pounds, and it’s so refreshing to be able to dine out and be able to select a meal that I know won’t sabotage my weight loss efforts," Amidor says.
Diet-Friendly Choices
- Lentil Quinoa Broth Bowl with Cage-Free Egg (340 calories, 12g fat, 44g carbs, 16g protein)
- Half a Cup of Low-Fat Chicken Noodle Soup + Half of a Chipotle Chicken Avocado Melt sandwich (in their You Pick Two option, you pick small portions of two items) (500 calories, 24g fat, 41g carbs, 31g protein, 3g sugar)
- Strawberry Poppyseed Salad with Chicken (340 calories, 13g fat, 31g carbs, 29g protein, 20g sugar)
Noodles & Company
Locations: 500 locations throughout the United States
Originally founded in Colorado in 1995, this fast-casual restaurant has expanded to more than 500 locations in 39 states throughout the United States. All of the meals in their core menu are made fresh from real ingredients, with no artificial preservatives, sweeteners, flavors or colors. In addition to their namesake noodles, they offer hearty soups and fresh salads, with an abundance of vegan, vegetarian and gluten-free options. They also have a separate menu that contains only foods with 500 calories or less.
Diet-Friendly Choices
- Thai Green Curry with Shrimp, small size (460 calories, 11g fat, 66g carbs, 5g protein, 15g sugar)
- Chicken Veracruz Salad, small size (380 calories, 25g fat, 17g carbs, 27g protein, 5g sugar)
- Tomato Basil Bisque, small size (290 calories, 19g fat, 25g carbs, 5g protein, 21g sugar)
- Pesto Cavatappi, small size (380 calories, 16g fat, 47g carbs, 12g protein, 4g sugar)
Chick-fil-A
Locations: Throughout the United States
As a general rule, fast food has no place in a nutritious, calorie-controlled eating plan—but there are a few exceptions that serve up healthy options in a hurry. While it's best to steer clear of their original (aka fried) chicken sandwich and waffle fries, there are plenty of diet-friendly choices on their menu.
Diet-Friendly Choices
- Grilled Chicken Sandwich (310 calories, 6g fat, 36g carbs, 29g protein, 7g sugar)
- Grilled Chicken Nuggets (140 calories, 3.5g fat, 2g carbs, 25g protein, 0g sugar)
- Egg White Grill (300 calories, 7g fat, 31g carbs, 25g protein, 1g sugar)
- Grilled Market Salad (330 calories, 14g fat, 27g carbs, 27g protein, 13g sugar)
Applebee's
Locations: Throughout the United States
You might assume that a trip to Applebee's means your diet is doomed, but the chain restaurant offers more than just heavy, fattening foods. The key is to avoid supersized portions and to steer clear of anything described as battered, breaded or fried.
Diet-Friendly Choices
- Cedar Salmon with Maple Mustard Glaze: (350 calories, 10g fat, 28g carbs, 37g protein, 18g sugar)
- Thai Shrimp Salad: (410 calories, 21g fat, 32g carbs, 25g protein, 14g sugar)
- Cedar Grilled Lemon Chicken: (570 calories, 25g fat, 47g carbs, 42g protein, 15g sugar)
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