Restaurant Guide
Welcome to the Restaurant Guide! Below you will find options for each type of day at more than 75 restaurant locations nation-wide. Restaurants are organized into alphabetical order. Read through preface below, and then use the guide anytime you're planning away from home!
Watch your portions. Most entrees ordered at a restaurant are going to come with more food than you need for a single meal. Stick to the normal portion sizes.
Add, subtract, and substitute where possible. If not ordering from a specialty menu, you generally have the liberty to substitute side items for a healthier choice and/or add or subtract an off-limits part of the meal. Depending on the meal, do without the bun or roll, request wheat over white, and/or substitute green veggies for high fat and high carb sides. Also, be sure to request that your veggies are served as is and not prepared in sugary sauces.
Skip the appetizers and desserts. Your entrée should cover your protein, carbs, and/or fat needs, and most will leave you with extra to boot, so there’s no need to add more via appetizers and desserts. Still, it may be difficult to just sit while others partake in an appetizer, so make the healthier choice and order a small green salad with light dressing.
Enjoy the Restaurant Guide!
Applebee's Neighborhood Bar & Grill
Menu Item
House Sirloin / Low Carb
Bourbon Street Steak / Low Carb
Grilled Talapia with Mango Salsa / Low GI/GL
Sizzling Chicken Skillet / Higher GI/GL
Tango Chicken Sandwich (wrapped in lettuce) / Low Carb
Grilled Chicken Caesar Salad / Low Carb
Grilled Shrimp Skewer Salad / Low Carb
Mesquite Chicken Salad / Low GI/GL
*choose appropriate side items (steamed veggies, beans, rice, or pasta with low-fat sauce) to meal depending on your nutrition planning
Arby's
Menu Item
Junior Roast Beef Sandwich (wrapped in lettuce) / Low Carb
Regular Roast Beef Sandwich (wrapped in lettuce) / Low Carb
Sourdough Roast Beef Melt (wrapped in lettuce) / Low Carb
Martha's Vineyard Salad / Lower GI/GL
Baja Fresh Mexican Grill
Menu Item
Baja Ensalada (chicken) / Low Carb
Baja Ensalada (shrimp) / Low Carb
Baja Ensalada (steak) / Low Carb
Mahi Mahi Ensalada / Low Carb
Side Salad with Salsa Verde / Low Carb
Benihana
Menu Item
Benihana Shrimp (meat only) / Low Carb
Hibachi Chicken (meat only) / Low Carb
Benihana Chicken (meat only) / Low Carb
Hibachi Steak (meat only) / Low Carb
Benihana Special Steak (meat only) / Low Carb
Benihana Rocky's Choice (meat only) / Low Carb
Benihana Steak (meat only) / Low Carb
*choose appropriate side items (steamed veggies, beans, rice, or pasta with low-fat sauce) to meal depending on the type of day: High carb ~ Low carb
Bennigan's Grill & Tavern
Menu Item
Greek Chicken Salad / Low Carb
Cajun-grilled Salmon Caesar Salad / Low Carb
Mediterranian Grilled Chicken / Low Carb
Grilled Atlantic Salmon / Low Carb
Fire-grilled Top Sirloin / Low Carb
Cajun Shrimp Skewers / Low Carb
Southwest Grilled Chicken Breast / Low Carb
Bob Evans
Menu Item
Grilled New Orleans Catfish / Low Carb
Salmon Filet / Low Carb
Grilled Chicken / Low Carb
Pork Loin / Low Carb
Bonefish Grill
Menu Item
Any Fish Entrée / Low Carb
Chicken Marsala / Low Carb
Sirloin Steak / Low Carb
Lily's Chicken / Low Carb
Saucy Shrimp / Low Carb
Mussels Josephine / Low Carb
Ahi Tuna Sashimi / Low Carb
All Salads / Low Carb
Boston Market
Menu Item
Garlic Rotisserie Chicken / Low Carb
Spicy Tuscan Rotisserie Chicken / Low Carb
Rotisserie Turkey / Low Carb
Asian Rotisserie Chicken Salad / Low Carb
Caesar Side Salad (no croutons) / Low Carb
Caesar Entrée Salad (no croutons) / Low Carb
Rotisserie Chicken Caesar Salad (no croutons) / Low Carb
Bubba Gump Shrimp Co.
Menu Item
Any Shrimp or Fish Entrée (exception, anything fried) / Low Carb
Chicken Cobb Salad / Low Carb
Burger King
Menu Item
Hamburger or Cheeseburger (no bun, wrapped in lettuce) / Low Carb
Angus Steak Burger (no bun, wrapped in lettuce) / Low Carb
Whopper Patty (no bun, wrapped in lettuce) / Low Carb
BK Veggie Burger (no bun, wrapped in lettuce) / Low Carb
Tendergrill Chicken (no bun, wrapped in lettuce) / Low Carb
Chicken Caesar Salad (no croutons, wrapped in lettuce) / Low Carb
Chicken Garden Salad / Low Carb
Shrimp Caesar Salad / Low Carb
Shrimp Garden Salad / Low Carb
Captain D's
Menu Item
Blackened Chicken / Low Carb
Plain Broiled Chicken Breast / Low Carb
Carl's Jr.
Menu Item
Hamburger or Cheeseburger (no bun, wrapped in lettuce) / Low Carb
Charbroiled Chicken Salad-to-Go / Low Carb
Carraba's Italian Grill
Menu Item
Grilled Salmon / Low Carb
Chicken Bryan / Low Carb
Chicken Marsala / Low Carb
Chicken Gratella / Low Carb
Sirloin Marsala / Low Carb
Insalata Carraba / Low Carb
Insalata Fiorucci / Low Carb
Insalata Jonny Rocco / Low Carb
The Cheesecake Factory
Menu Item
Crusted Chicken Romano / Low Carb
Chicken Brochettes / Low Carb
Lemon-herb Roasted Chicken / Low Carb
Herb-crusted Filet of Salmon / Low Carb
Miso Salmon / Low Carb
Shrimp Scampi / Low Carb
Chicken Caesar Salad (no croutons) / Low Carb
Herb-crusted Salmon Salad / Low Carb
Cobb Salad / Low Carb
Chick-fil-A
Menu Item
Chargrilled Chicken Garden Salad / Low Carb
Chargrilled Soutwest Chicken Salad / Low Carb
Fruit Cup / Lower GI/GL
Chili's Bar & Grill
Menu Item
Grilled Chicken Caesar Salad (without croutons) / Low Carb
Grilled Salmon with Garlic and Herbs / Low Carb
Guiltless Grilled Salmon (with black beans and veggies) / Low GI/GL
Black Bean Burger (no bun, wrapped with lettuce) / Low GI/GL
Old Time Burger (no bun, wrapped with lettuce) / Low Carb
Corner Bakery Café
Menu Item
Spring Asparagus Soup / Low GI/GL
Turkey Derby (1/2 sandwich) / Higher GI/GL
Caesar Salad with Roasted Chicken (no croutons) / Low Carb
D.C. Chicken Salad (no croutons) / Low Carb
Tuna Salad / Low Carb
Tomato Fresca (with mozzarella) / Low Carb
Cracker Barrel Old Country Store
Menu Item
Eggs / Low Carb
Country Ham / Low Carb
Grilled Sirloin Steak / Low Carb
Grilled Chicken Tenderloin / Low Carb
Spicy Catfish Filet / Low Carb
Grilled Chicken Salad (no croutons) / Low Carb
Culver's
Menu Item
Butter Burger (single, no bun, wrapped with lettuce) / Low Carb
Beef Pot Roast Sandwich (no bun, wrapped with lettuce) / Low Carb
Grilled Chicken Breast Sandwich (no bun, wrapped with lettuce) / Low Carb
Turkey Stacked Sandwich (no bun, wrapped with lettuce) / Low Carb
Turkey Reuben Sandwich (no bun, wrapped with lettuce) / Low Carb
Garden Fresco / Low Carb
Tossed Tuna Salad / Low Carb
Side Caesar (no croutons) / Low Carb
Side Salad / Low Carb
Chicken Gumbo / Low GI/GL
Vegetable Beef with Barley Soup / Low Carb
George's Chili / Low GI/GL
Dairy Queen
Menu Item
Grilled Chicken Salad / Low Carb
Grilled Chicken Sandwich (no bun, wrapped in lettuce) / Low Carb
DQ Homestyle Burger (no bun, wrapped in lettuce) / Low Carb
Side Salad / Low Carb
Del Taco
Menu Item
Chicken Taco del Carbon (wrapped in lettuce) / Low Carb
Carnitas Taco (pork, wrapped in lettuce) / Low Carb
Steak Taco del Carbon (wrapped in lettuce) / Low Carb
Denny's
Menu Item
Veggie-Cheese Omelet / Low Carb
Veggie-Cheese Omelet (egg beaters) / Low Carb
Scrambled Eggs / Low Carb
Scrambled Eggbeaters / Low Carb
Vegetable Beef Soup / Low GI/GL
Boca Burger (no bun, wrapped in lettuce) / Low GI/GL
Classic Burger (no bun, wrapped in lettuce) / Low Carb
Chef Salad (no croutons) / Low Carb
Garden Salad / Low Carb
Turkey Breast Salad / Low Carb
Grilled Chicken Sandwich (no bun, wrapped in lettuce) / Low Carb
Grilled Chicken / Low Carb
Don Pablo's
Menu Item
Chicken Chili Soup / Low GI/GL
Black Angus Sirloin Fajitas (wrapped in lettuce) / Low Carb
Mahi Mahi Fajitas (wrapped in lettuce) / Low Carb
Smoked Chicken Fajitas (wrapped in lettuce) / Low Carb
Grilled Shrimp / Low Carb
El Pollo Loco
Menu Item
Caesar Pollo Salad / Low Carb
Monterey Pollo Salad / Low Carb
Flamed Grilled Chicken Breast / Low Carb
Taco al Carbon (beef, wrapped in lettuce) / Low Carb
Fazoli's
Menu Item
Chicken Caesar Salad (no croutons) / Low Carb
Grilled Chicken Salad / Low Carb
Garden Side Salad / Low Carb
Caesar Side Salad / Low Carb
Whole Wheat Penne (marinara) / Higher GI/GL
Whole Wheat Penne (marinara, with brocolli) / Higher GI/GL
Whole Wheat Penne (marinara, with shrimp) / Higher GI/GL
Whole Wheat Penne (marinara, with peppery chicken strips) / Higher GI/GL
Whole Wheat Penne (marinara, with roasted peppers) / Higher GI/GL
Whole Wheat Penne (marinara, with tomato bruchetta) / Higher GI/GL
Friendly's
Menu Item / Days Acceptable
Garden Salad / Low Carb
Grilled Chicken Salad / Low Carb
Gardenburger (on whole wheat roll) / Low Carb (no bun), Higher GI/GL
Grilled Chicken Deluxe (on whole wheat roll) / Low Carb (no bun), Higher GI/GL
Hard Rock Café
Menu Item / Days Acceptable
Caesar Salad (with chicken, shrimp, tuna, or salmon - no croutons) / Low Carb
Cobb Salad / Low Carb
Tuscan Chicken Salad / Low Carb
Grilled Sirloin Steak / Low Carb
Grilled Chicken Breast / Low Carb
*choose appropriate side items (steamed veggies, beans, rice, etc) to meal depending on the type of day
Houlihan's
Menu Item / Days Acceptable
Asian Lettuce Wraps / Low Carb
Caesar Salad (with chicken or salmon, no croutons) / Low Carb
Chicken Asian Chop Chop Salad / Low Carb
Oriental Grilled Chicken Salad / Low Carb
Grilled Rosemary Chicken / Low Carb
Coriander-Grilled Salmon / Low Carb
KC Strip Steak / Low Carb
*choose appropriate side items (steamed veggies, beans, rice, etc) to meal depending on the type of day
Jack in the Box
Menu Item / Days Acceptable
Plain Hamburger or Cheeseburger (no bun, wrapped in lettuce) / Low Carb
Chicken Fajita Pita (wrapped in lettuce) / Low Carb
Southwest Pita (wrapped in lettuce) / Low Carb
Asian Chicken Salad / Low Carb
Chicken Caesar Salad (no croutons) / Low Carb
Chicken Club Salad / Low Carb
Southwest Chicken Salad / Low Carb
Side Salad / Low Carb
Kentucky Fried Chicken
Menu Item / Days Acceptable
Roasted Chicken Breast / Low Carb
Grilled Chicken (white meat, no skin) / Low Carb
Roasted Chicken Caesar Salad / Low Carb
La Salsa Fresh
Menu Item / Days Acceptable
Big Fish Taco (wrapped in lettuce) / Low Carb
Sonora Fish Taco (wrapped in lettuce) / Low Carb
Baja Style Shrimp Taco (wrapped in lettuce) / Low Carb
Fajita Taco with Chicken (wrapped in lettuce) / Low Carb
*choose appropriate side items (steamed veggies, beans, rice, etc) to meal depending on the type of day
Lone Star Steakhouse & Saloon
Menu Item / Days Acceptable
Black Bean Soup / Low GI/GL
Sauteed Mushrooms / Low Carb
Steamed Vegetables / Low Carb
Five-Star Filet / Low Carb
San Antonio Sirloin / Low Carb
Grilled Chicken / Low Carb
Grilled Chicken Kabob / Low Carb
Shrimp Dinner / Low Carb
Grilled Beef Kabob / Low Carb
Lone Star Chili with Cheese / Low GI/GL
*choose appropriate side items (steamed veggies, beans, rice, etc) to meal depending on the type of day
Luby's Cafeteria
Menu Item / Days Acceptable
Blackened Chicken Breast / Low Carb
Grilled Chicken Breast / Low Carb
Half Roasted Chicken (no skin) / Low Carb
Grilled Chicken Caesar Salad (no croutons) / Low Carb
Roasted Turkey (no skin) / Low Carb
Blackened Talapia / Low Carb
Parmesan-Crusted Tilapia / Low Carb
Lemon Basil Salmon / Low Carb
*choose appropriate side items (steamed veggies, beans, rice, etc) to meal depending on the type of day
McDonald's
Menu Item / Days Acceptable
Caesar Salad (with grilled chicken, no croutons) / Low Carb
California Cobb (with grilled chicken) / Low Carb
Side Salad / Low Carb
Plain Hamburger or Cheeseburger (on bun, wrapped in lettuce) / Low Carb
Premium Grilled Chicken Classic (no bun, wrapped in lettuce) / Low Carb
Premium Grilled Chicken Club (no burn, wrapped in lettuce) / Low Carb
Olive Garden
Menu Item / Days Acceptable
Sicilian Shrimp Scampi / Low Carb
Mussels di Napoli / Low Carb
Garden-Fresh Side Salad / Low Carb
Grilled Chicken Caesar Salad (no croutons) / Low Carb
Pork Filettino (rosemary pork tenderloin) / Low Carb
Salmon Piccata (salmon with white wine lemon sauce) / Low Carb
*choose appropriate side items (steamed veggies, beans, rice, or pasta with low-fat sauce) to meal depending on the type of day
On the Border Mexican Grill & Cantina
Menu Item / Days Acceptable
Shaken Margarita Shrimp Cocktail (no tortilla chips) / Low Carb
House Salad / Low Carb
Grilled Vegetable Fajitas (wrapped in lettuce) / Low Carb
Chicken Fajitas (wrapped in lettuce) / Low Carb
Steak Fajitas (wrapped in lettuce) / Low Carb
Large Shrimp (4 sauteed) / Low Carb
Chili Con Queso / Low GI/GL
*choose appropriate side items (steamed veggies, beans, rice, etc) to meal depending on the type of day
Outback Steakhouse
Menu Item / Days Acceptable
Grilled Shrimp / Low Carb
Brisbane Caesar Salad (with chicken or shrimp, no croutons) / Low Carb
Victoria's Filet / Low Carb
Outback Special (9 oz. Sirloin) / Low Carb
Ayers Rock Strip / Low Carb
Grilled North Atlantic Salmon / Low Carb
Grilled Fish of the Day / Low Carb
*choose appropriate side items (steamed veggies, beans, rice, etc) to meal depending on the type of day