Healthier Choices at Chain Restaurants: 25 Low-Cal Options for Losing Weight

Go ahead: Eat out without guilt

Dining out is an enjoyable—and let’s face it, inevitable—part of life. Good news: That doesn’t mean it has to blow your diet. When you eat out, be wary of menu words such as “golden,” “smothered,” “marbled,” and these, which may translate to “high in calories” and “fatty.” Limit condiments, such as creamy salad dressing or thick gravy, which sneakily add extra calories to your dish. Finally, keep this list of common chain restaurant meals from the Stop & Drop Diet handy — even the most decadent options (like three-cheese macaroni!) will keep you on track to reach your weight loss goals.

Burger King Original Maple Flavored Quaker Oatmeal: 170 calories

Dunkin’ Donuts Jelly Donut: 270 calories

Perkins Belgian Waffle: 350 calories

Au Bon Pain Egg Whites, Cheddar, and Avocado Breakfast Sandwich: 360 calories

McDonald’s Fruit ‘n Yogurt Parfait: 150 calories

Wendy’s Small Rich and Meaty Chili: 170 calories

Denny’s Clam Chowder Cup: 200 calories

Panera Broccoli Cheddar Soup Cup: 230 calories

Applebee’s Lunch Grilled Chicken Caesar Salad, No Dressing: 320 calories

Half Size California Pizza Kitchen Chinese Chicken Salad: 420 calories

Arby’s Roast Beef Classic Sandwich: 360 calories

Starbucks Ham and Swiss Panini: 380 calories

White Castle Double Original Slider: 240 calories

Five Guys Bunless Hot Dogs: 285 calories

6 oz Outback Steakhouse Sirloin: 254 calories

Longhorn Steakhouse Cowboy Pork Chops: 580 calories

Chili’s Make It a Combo Portion Half Rack of Original BBQ Ribs: 460 calories

Red Lobster Create Your Own Combination Garlic Grilled Shrimp: 240 calories

Cheesecake Factory Lunch Menu Simply Grilled Salmon: 480 calories

TGI Friday’s Sizzling Chicken and Spinach: 440 calories

Corner Bakery Café Mac & Three Cheese: 530 calories

½ Order PF Chang’s Almond and Cashew Chicken: 365 calories

Chipotle Salad Made with Barbacoa, Brown Rice, Fajita Vegetables, Fresh Tomato Salsa, and Lettuce: 430 calories

¼ thin crust California Pizza Kitchen Roasted Artichoke and Spinach with Chicken: 302 calories

3 Chick-fil-A Chick-n-Strips with 1 packet Barbeque Sauce: 405 calories

Try even more healthy options

Find mouthwatering appetizers, meals, snacks, and desserts that will help you lose weight in the new book, Stop & Drop Diet—and lose up to five pounds in five days.  Learn more about the Stop & Drop Diet here.