Your IIFYM restaurant guide

Losing weight and eating out can seem hard at times. So my goal is to make things as easy for you as possible while reaching your goals.


The beautiful thing is that most restaurants now have their nutrition information online or in MFP. Now there can be a variance between restaurants but if you can’t find your exact item . Try to log as close as possible while being realistic!!


Don’t be afraid to ask for adjustments.

No butter

No oil

Grilled over fried

Ask the portion sizes of meats

No salad dressing, cheese, croutons (put everything on the side )

Bring your own food scale (they make purse size ones for easy tracking)

Do I recommend eating out for every meal. No not really. 1. You spend a lot of money and 2. You may be way off on your macro/calorie count due to hidden ingredients

Here are the top items I would pick from these restaurants!


McDonald's

1. Bacon Ranch Salad w/ Grilled Chicken - 320kcal: 14F/9C/42P

2. Egg White Delight McMuffin - 260kcal: 8F/29C/16P

3. Southwest Salad w/ Grilled Chicken - 350kcal: 11F/27C/37P

4. Artisan Grilled Chicken Sandwich- 380kcal: 7F/44C/37P

5. Vanilla Ice Cream Cone - 200kcal: 5F/32C/5P (BEST PREWORKOUT EVER)

Check out their nutrition calculator to further customize order possibilities.


Taco Bell

1. Breakfast Soft Taco w/ egg & cheese - 170kcal: 9F/15C/7P

2. Grilled Steak Soft Taco - 200kcal: 10F/17C/12P

3. Fresco Soft Steak Taco - 140kcal: 4F/17C/10P

4. Fresco Soft Chicken Taco - 150kcal: 6F/16C/9P

5. Chicken Power Bowl w/o avocado ranch, rice, guacamole - 260kcal: 10F/17C/24P


Wendy’s

1. Full Size Apple Pecan Chicken Salad w/o dressing - 350kcal: 11F/28C/35P

3. Large Chili - 250kcal: 7F/23C/23P

4. Jr. Cheeseburger - 280kcal: 13F/25C/16P

5. Grilled Chicken Sandwich - 370kcal: 10F/38C/34P

6. Grilled Chicken Wrap - 270kcal: 10F/24C/20P


Chick fil a

1. 12-count Grilled Nuggets - 210kcal: 5F/3C/38P

2. Grilled Chicken Sandwich - 310kcal: 6F/36C/29P

3. Grilled Market Salad w/ Grilled Nuggets - 350kcal: 14F/27C/31P

4. Grilled Chicken Club Sandwich - 430kcal: 16F/36C/37P

5. Grilled Chicken Cool Wrap - 360kcal: 13F/30C/40P

6. Egg White Chicken Grill - 300kcal: 7F/31C/25P


Chipotle

IIFYM-er's dream come true. You can make pretty much anything fit your macros here. ;) If you're on poverty macros I recommend making a salad with double fajita veggies, steak or chicken, and salsa. This restaurant is just a given.


Qdoba

Same for this place !!


Firehouse Subs

1. Small Club on a Sub w/ no mayo – 290kcal: 9F/31C/20P

2. Small Hook & Ladder w/ no mayo – 260kcal: 7F/31C/18P

3. Small Turkey Bacon Ranch w/ no mayo – 310kcal: 13F/29C/20P

4. Chopped Salad w/ Grilled Chicken w/ no dressing – 260kcal: 8F/15C/34P

5. Chopped Salad w/ Turkey and Grilled Chicken w/ no dressing – 350kcal: 9F/20C/52P


Sonic

Note: For the most part macros are pretty bad overall here.

1. Jr Burger - 330kcal: 16F/32C/15P

2. Chicken Strips Kids Meal - 230kcal: 11F/18C/15P

3. Classic Grilled Chicken Sandwich - 480kcal: 22F/39C/32P

4. Grilled Chicken Wrap - 420kcal: 14F/41C/30P

5. Vanilla Cone - 240kcal 12F/30C/4P


Subway

Black Forest Ham 6” Cal 290 | 46 P | 18 C | 4.5 F

Turkey Sub 6” Cal 280 | 18 P | C 46| 3.5 F

Salad with carved turkey, tomato, onion, peppers, pickles, cucumber, fat free honey mustard sauce, shredded monterey cheddar and lettuce Cal 220 | 12 C | 20 P | 7 F

Breakfast Sandwich 6” with sourdough, lettuce, egg white patty, tomato Cal 330 | 23 P | 41 C | 8 F


Panda Express

1. Kung Pao Chicken - 290kcal: 19F/14C/16P

2. Grilled Teriyaki Chicken - 300kcal: 13F/8C/36P

3. Grilled Asian Chicken - 300kcal: 13F/8C/36P

4. Teriyaki Chicken - 380kcal: 13F/14C/41P

5. Broccoli Beef - 150kcal: 7F/13C/9P


Panera

1. Cup Turkey Chili

170 calories,

8g fat 21g carbs 11g protein

Asian Sesame Salad with Chicken, half. 200 calories

10g fat 14g carbs 13g protein

3. Steak and Arugula on Sourdough, half sandwich 250 calories

9g fat 25g carbs 12g protein

. Ancient Grain & Arugula Salad with Chicken, half

200 calories

7g fat 19g carbs 12g protein


Bjs brewhouse

Shrimp Tacos (Bj's Restaurant and Brewhouse)

Serving Size: 1 order, Calories: 586, Fat: 5g, Carbs: 58g, Protein: 16g

Enlightened Garden Medley Salad (No Dressing) (Bj's Restaurant and Brewhouse)

Serving Size: 1 each, Calories: 260, Fat: 4g, Carbs: 11g, Protein: 0g

Chicken Tortilla Soup-large Bowl (Bj's Restaurant and Brewhouse)

Serving Size: 1 bowl, Calories: 278, Fat: 2g, Carbs: 26g, Protein: 14g

Seared Ahi Tuna Salad (W/o Dressing & Wontons) (Bj's Restaurant and Brewhouse)

Serving Size: 1 Salad, Calories: 363, Fat: 21g, Carbs: 10g, Protein: 29g

Honey Sriracha Brussels Sprouts (BJ's Restaurant & Brewhouse)

Per 1 serving - Calories: 220kcal | Fat: 6.00g | Carbs: 31.00g | Protein: 11.00g

Peruvian Quinoa Bowl with Shrimp (BJ's Restaurant & Brewhouse)

Per 1 bowl - Calories: 550kcal | Fat: 23.00g | Carbs: 49.00g | Protein: 37.00g


Texas Roadhouse :

1 Slice of Baked Bread + Grilled BBQ Chicken w/ Fresh Veggies & Steak Fries: P-59g; C-100g; F-33g (~933 Calories).

1/4 of Grilled Shrimp Appetizer + 6 oz. Sirloin w/ Green Beans & Plain Sweet Potato: P-62g; C-84g; F-20g (~764 Calories).

1 Slice of Baked Bread + Single Grilled Pork Chop w/ Plain Mashed Potatoes & House Salad: P-61g; C-56g; F-46g (~882 Calories).

1/4 Fried Pickle Appetizer + 6 oz. Dallas Filet w/ Steak Fries & Caesar Salad (Dressing On Side): P-63g; C-75g; F-45g (~957 Calories).


Olive Garden

Soup: Pasta e Fagioli Cal 180 | 9 P | 21 C | 6 F

BYO Pasta: Angel hair pasta + traditional marinara sauce with either:

Sauteed shrimp Cal 550 | 28 P | 84 C | 9.5 F

Grilled chicken Cal 630 | 42 P | 84 C | 13 F

Get kids size and half the macros

BYO Pasta: Whole Wheat Linguine + traditional marinara sauce with either:

Sauteed shrimp Cal 550 | 33 P | 74 C | 13 F

Grilled chicken Cal 630 | 47 P |74 C | 16.5 F

Get kids size and half the macros

Grilled Chicken Parmigiana (there is a normal chicken parmigiana that is higher in calories) Cal 760 | 75 P | 54 C | 9 F

Tilapia Piccata with steamed broccoli and parmesan crusted zucchini Cal 530 | 52 P | 20 C | 29 F

Tuscan Sirloin Cal 570 | 77 P | 26 C | 18 F


Starbucks (food items)

Butter Croissant Cal 240 | 5 P | 28 C | 12 F

Certified Gluten Free Breakfast Sandwich Cal 280 | 18 P | 18 C | 13 F

Egg & Cheddar Breakfast Sandwich Cal 500 | 14 P | 27 C | 13 F

Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich Cal 230 | 16 P | 29 C | 6 F

Sous Vide Egg Bites: Egg White & Red Pepper Cal 170 | 13 P | 13 C | 7 F

Spinach, Feta & Cage Free Egg White Breakfast Wrap Cal 290 | 19 P | 33 C | 10 F


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

.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


The Cheesecake Factory

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


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


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


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


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


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

91 views

Powered by 

Macro Missionary

macromissionary.com

 

CONTACT

Email: fitwhittnutrition@gmail.com

© 2023 by Barns Consultants. Proudly created with Wix.com