Best Restaurant Food Choices for Weight Loss

Losing weight doesn't mean sacrificing dining out. Many restaurants offer options that can align with your weight loss goals. Knowing how to navigate menus and make informed choices is key to enjoying meals out without derailing your progress. This article explores some of the best restaurant food choices for weight loss, offering specific examples and strategies to help you stay on track.

General Guidelines for Weight Loss-Friendly Restaurant Dining

Before diving into specific restaurant recommendations, let's establish some general guidelines for making healthier choices when eating out:

• Don’t be afraid to modify: Request light oil, ask for sauces on the side, and alter ingredients to create a healthier meal.
• Choose grilled: When it comes to proteins, opt for grilled options whenever available.
• Load up on veggies: While restaurant veggies may be cooked with more butter and oil than you would use at home, they are often much lower in calories than other popular sides like potatoes, rice, and mac & cheese.

Fast Food Options for Low-Carb Diets

For those following a low-carb diet, fast food restaurants can present a challenge. However, many establishments offer options that can be modified to fit this lifestyle. Here are some examples:

• Submarine Sandwiches: Submarine sandwiches are typically high in carbs due to the bread. However, many restaurants, including Jersey Mike’s and Subway, allow you to order your sub in a bowl rather than on a bun. This significantly reduces the carb content of your meal. For example, at Jersey Mike’s, a Turkey Breast and Provolone sub bowl contains only 8 grams of carbs, while a California Club has 13 grams of carbs. When ordering from Subway, request that your sub be prepared as a salad with olive oil and vinegar for dressing.
• Fried vs. Grilled Chicken: Fried chicken is high in fat because the chicken absorbs a large amount of oil during frying. Heating vegetable oils to high temperatures also produces harmful compounds that may increase oxidative stress and your risk of heart disease, cancer, and other health problems. In addition, fried chicken from restaurants like Kentucky Fried Chicken (KFC) contains about 3 to 11 g of carbs, depending on the specific cut. Grilled chicken is a lower carb option, which is available at many fast food franchises. Each piece of grilled KFC chicken contains 0 g of carbs. As for side dishes, green beans contain 5 g of carbs per serving, 3 g of which are fiber. Coleslaw is another low carb choice, with 14 g of carbs per serving, 4 g of which are fiber.
• Coffee and Tea: Coffee and tea are carb-free beverages. They’re also high in caffeine, which may help improve metabolic rate, brain health, and physical performance while reducing your risk of many chronic health conditions. If you like milk in your coffee or tea, many places offer half-and-half. A single-serving container (15 g) has about 0.5 g of carbs. Heavy cream has slightly fewer carbs and is sometimes available. However, it contains about 50 calories per tablespoon (tbsp), or 15 milliliters (mL), compared to 20 calories for half-and-half. Some coffee houses also offer soy or almond milk. Unsweetened versions of these milk substitutes provide minimal carbs per 2-tbsp (30-mL) serving.
• Chipotle: Chipotle is a popular Mexican fast food restaurant. Many people consider it to be healthier than other chains, as it uses high quality ingredients and emphasizes animal welfare and sustainable farming practices. Chipotle also makes it very easy to create low carb meals. A salad with meat or chicken, grilled vegetables, fresh tomato salsa, and guacamole contains 18 g of total carbs, 8 g of which are fiber. This meal also provides about 35 g of high quality protein. Protein and fiber play key roles in appetite management. For instance, they can increase the production of the gut hormones peptide YY (PYY) and cholecystokinin (CCK), which tell your brain you’re full and help prevent overeating. Though vinaigrette is available, generous servings of guacamole and salsa make salad dressing unnecessary. Additionally, Chipotle has a helpful online nutrition calculator that allows you to see the exact carb content of your meal.
• Burgers: A bunless burger wrapped in lettuce is a standard low carb, fast food meal. It’s high in protein, essentially carb-free, and available at many fast food burger establishments. If lettuce wraps are unavailable, you can ask to omit the bun instead. You can further customize your burger by adding the following low carb toppings or additions, depending on availability and personal preferences: Cheese: 2.4 g of carbs per slice of American cheddar, Bacon: 0.2 g of carbs per slice, Mustard: 0.3 g of carbs per teaspoon (5 g), Mayo: 0.1 g of carbs per tbsp (14 g), Onions: 1.3 g of carbs per slice (14 g), Tomato: 0.8 g of carbs carbs per slice (20 g), Guacamole: 1.3 g of carbs per tbsp (15 g).
• Buffalo Wings: Depending on how they’re prepared, buffalo wings can be a low carb option at pizza places and sports bars. Traditionally, buffalo wings are covered in a spicy red sauce made from vinegar and hot red peppers. An order of three drummettes (105 g) typically has just 2.6 g of carbs. By contrast, other sauces can add a significant number of carbs, especially sweet types, such as barbecue, teriyaki, and anything made from honey. Sometimes the wings are breaded or battered and fried, which is especially common for boneless wings. Therefore, be sure to ask how the wings are made and order yours with no breading or batter. Buffalo wings are also usually served with carrots, celery, and ranch dressing. Although they’re higher in carbs than many other vegetables, carrots are fine to eat in small quantities. A half-cup (61 g) of carrot strips contains about 6 g of carbs, 2 g of which are fiber.
• Breakfast Options: Sometimes the simplest breakfast option can be the most delicious, such as bacon or sausage and eggs. This traditional breakfast combination is available at most fast food restaurants and contains a minimal amount of carbs. A 2015 study in young women with overweight found that eating sausage and eggs for breakfast helped reduce appetite, lower blood sugar and insulin, and reduce calorie intake at lunch compared to a low protein, higher carb breakfast. However, keep in mind that cured bacon and sausages are processed meat products, which have been linked to an increased risk of heart disease and cancer. For this reason, most health professionals advise against a high intake of these foods.
• Arby’s: Arby’s is one of the largest fast food sandwich chains in the United States. Though the Roast Beef Classic is its original and most popular item, Arby’s has many other options, including brisket, steak, ham, chicken, and turkey. Any of these can be ordered without the bread for a tasty low carb, high protein meal.
• Italian Restaurants: Fast food Italian restaurants are best known for high carb foods like pizza, pasta, and subs. Antipasto salad offers a delicious, low carb alternative. This salad is traditionally served as an appetizer, consisting of assorted meats, cheese, olives, and vegetables topped with an olive-oil-based dressing. However, it can be ordered in a larger portion as an entrée. An entrée-size serving (402 g) of antipasto salad with ham, cheese, fish, and vegetables is rich in protein and contains 15.6 g of carbs per serving, 4.4 g of which are fiber.
• Subway: Subway is one of the most popular fast food sandwich shops worldwide. In recent years, the chain has been offering chopped salads that can be customized with the protein and vegetables of your choice. Some satisfying options include: The Philly (steak and cheese): 13 g of total carbs, 4 g of which are fiber, and 24 g of protein, Titan Turkey: 11 g of total carbs, 4 g of which are fiber, and 25 g of protein, Elite Chicken and Bacon Ranch: 14 g of total carbs, 5 g of which are fiber, and 30 g of protein. The salads all include peppers, tomatoes, onions, olives, and cucumbers. Consider adding avocados, which are rich in heart-healthy monounsaturated fat and fiber. Eating them at lunch may even lead to lower calorie intake at your next meal.
• Burrito Bowls: Many people regard burritos as a favorite food. They typically contain meat, vegetables, rice, and beans wrapped in a large flour tortilla. This results in a meal that can easily pack more than 70 g of carbs. However, almost every Mexican restaurant allows you to leave out the tortilla and other high carb items. This is known as a burrito bowl or “bare” burrito. A burrito bowl from Qdoba made with ground beef, guacamole, lettuce, fajita vegetables, and fresh salsa is a delicious and satisfying meal that provides just 13 g of carbs.
• McDonald’s: McDonald’s is the most popular fast food chain in the world, with more than 38,000 restaurants worldwide as of 2025. Though it’s best known for burgers like the Big Mac and Quarter Pounder, its Egg McMuffin and Sausage McMuffin breakfast sandwiches are also very popular. These breakfast entrées consist of an English muffin with one egg, a slice of American cheese, and ham or sausage. Each sandwich contains around 30 g of carbs.

Best Restaurant Meals for Weight Loss at Popular Chains

Here are some specific recommended orders from major chain restaurants, keeping in mind that these are among the healthiest dishes available on their menus:

• Chili’s: The 6 oz Classic Sirloin with Grilled Avocado & Asparagus is a simple meal with a 6 oz steak topped with cilantro pesto and avocado slices, and a side of asparagus.
• Olive Garden: Olive Garden’s Grilled Chicken Margherita skips the noodles and instead loads up on protein-rich chicken. Grilled chicken breasts are topped with tomato, pesto, lemon garlic sauce, and mozzarella cheese. With a side of parmesan garlic broccoli, this meal is flavor-packed while maintaining a low carb count. To further aid your weight loss goals, save some fat grams and calories by skipping the lemon garlic sauce.
• TGI Fridays: TGI Fridays’ Simply Grilled Salmon comes with your choice of two sides, which makes it a great opportunity to load up on veggies to create a filling meal. With 11 grams of fiber, this is the highest fiber option on this list. You can choose a sauce for the salmon, but stick with the plain option to avoid extra empty calories. The Tomato Cucumber Onion Salad is another option for a veggie side if you are looking for variety.
• The Cheesecake Factory: Chicken breasts topped with tomato, artichokes, capers, basil, and balsamic vinaigrette make The Cheesecake Factory Tuscan Chicken a flavorful meal. Your grilled chicken is served over fresh vegetables and farro to create a balanced meal. Just note that this dish, which is on Cheesecake Factory’s ‘SkinnyLicious Specialities’ menu, is very high in protein, so consider having half of the chicken and taking the rest home for a second meal.
• Applebee’s: Applebee’s Blackened Cajun Salmon comes with broccoli and garlic mashed potatoes. Swap the potatoes for double broccoli or garlicky green beans.
• Red Lobster: The Red Lobster Garlic Shrimp Scampi with House Side Salad is a lunchtime favorite and a great option if weight loss is your goal. You could even save some calories and reduce the fat (and saturated fat) by asking them to go light on the lemon butter sauce when preparing the shrimp. You can top it with the citrus vinaigrette for an extra 70 calories.
• Ruby Tuesday’s: Ruby Tuesday’s Deconstructed Kabobs with Shrimp comes with shrimp, zucchini, bell pepper, and red onion, all served over rice pilaf.
• California Pizza Kitchen: The California Pizza Kitchen Banh Mi Power Bowl packs loads of veggies with quinoa, grilled chicken, and sunflower seeds to make a nutrient-packed option. A chili-lime vinaigrette loads in the flavor, all for under 500 calories.
• Outback Steakhouse: The Tasmanian Chili Crock, which can be ordered in a cup or a bowl, is made with steak and no beans. Add a small house salad for more veggies and fiber.
• Texas Roadhouse: Enjoy the natural grilled flavors of the Grilled BBQ Chicken, while skipping the BBQ sauce. This will bring down the total sugar in this meal to just 9 grams and 510 calories.
• Denny’s: Denny’s Fit Slam combines scrambled egg whites with spinach and tomatoes, with sides of turkey bacon, fruit, and an English muffin.
• Cracker Barrel: To improve the nutrition on the Egg Sandwich, ask for egg whites instead. You could also skip the mayo to save additional fat grams. Go with fresh fruit as your side option to increase fiber.
• IHOP: Egg whites, mushrooms, tomatoes, nut-free pesto, and avocado come together to make the IHOP Pesto Veggie Egg White Omelette a nutritious meal. To reduce fat grams at this meal, ask for the pesto on the side so you can choose your portion.

Food Combinations That Aid Weight Loss

When it comes to slimming down, two (or more) foods can be better than one. That’s because each has different nutrients that work together. As a team, they can help you fend off hunger, stay full longer, and burn fat or calories better than they would solo.

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• Avocado and Dark Leafy Greens: To make a spinach or kale salad more filling, top it with avocado. Avocado also helps your body absorb more of the veggies’ disease-fighting antioxidants.
• Chicken and Cayenne Pepper: Spice up chicken breasts with a rub or sauce made with cayenne pepper. It may boost your calorie burn and make you less hungry.
• Oatmeal and Walnuts: Adding more fiber to your diet can lead to weight loss. Walnuts can add about another 2 grams, plus satisfying protein and crunch.
• Eggs, Black Beans, and Peppers: People who had eggs for breakfast ate less for the rest of a day than those who had a bagel. Black beans and peppers make this morning meal even more filling, thanks to a double dose of fiber.
• Bean and Vegetable Soup: Stirring beans, such as chickpeas or black beans, can give it more staying power because they’re high in protein and fiber.
• Steak and Broccoli: Broccoli is the perfect side, because its vitamin C helps your body take in iron.
• Green Tea and Lemon: To make green tea even healthier, add a squeeze of lemon -- it helps your body absorb catechins.
• Salmon and Sweet Potato: Serve salmon with a baked sweet potato for a filling yet light meal.
• Yogurt and Raspberries: Look for a vitamin D-fortified yogurt and top it with half a cup of raspberries for sweetness and 4 grams of fiber.
• Mushrooms and Ground Beef: Swap at least 50% of the meat for chopped or ground mushrooms.
• Olive Oil and Cauliflower: Drizzle chopped cauliflower with olive oil and roast it -- this brings out the flavor, and olive oil’s fats can curb your appetite by making you feel full.
• Pistachios and an Apple: This combo offers protein, healthy fats, and fiber to fend off hunger.
• Fish, Whole-Wheat Tortilla, and Salsa: Make fish tacos with white fish for lean protein and a whole-wheat tortilla for fiber. Top them with some salsa for extra vitamins.
• Dark Chocolate and Almonds: With about 7 grams of sugar per ounce, dark chocolate is one dessert you can feel good about eating.

Weight Loss Friendly Lunches

Here is the criteria used for choosing the most weight loss friendly lunches:

• Less Than 600 calories.
• Less Than 18g of fat.
• At Least 8g of fiber.

Some examples:

• P.F. Chang's String Bean Chicken Breast lunch: The weight loss power of this lunch comes from the Mixed Veggies, so make sure you eat them first. This meal looks pretty healthy but is extremely high in sodium.
• Boston Market Rotisserie Chicken Power Bowl: The meal hero is definitely broccoli. Chock full of fiber - as well as a fairly good source of protein, it helps you feel satisfied earlier in the meal. Keep in mind that the chicken portion is actually two servings. This meal is high in sodium.
• Noodles & Company Broccoli, Spinach, and Black Bean sides: The broccoli, spinach, and black bean sides provide the right amount of fiber to make this meal both filling and weight loss friendly. And the avocado adds a bit of healthy fat your body can use. This meal is extremely high in sodium.
• The Old Spaghetti Factory's Manager's Favorite with Grilled Chicken: Because most of the fiber in this meal comes from pasta, which isn’t a weight loss food, add a side of veggies and eat them first. Then stop eating when you’re no longer hungry. Because most of the fiber comes from the pasta, this meal is not diabetic friendly. If you struggle controlling your blood sugars and still want to try the pasta, eat only half of the pasta and ask for a side of Primavera Roasted Vegetables along with the Grilled Vegetables. This meal is extremely high in sodium.
• Wendy's Southwest Chicken Chili: The beans in this meal help you stay full longer, even though you’re consuming only 367 calories.
• Panera Bread's Lentil Quinoa Broth Bowl: The Lentil Quinoa Broth Bowl is chock full of superfoods - from quinoa to kale and even spinach. All of those are also high fiber foods which help you fill up faster and stay full longer, which makes this soup more filling than others. Though this meal may look gluten free, it contains traces of wheat, so if you have celiac disease or are allergic to wheat, skip it.
• Macaroni Grill's Make Your Own Pasta Menu: To make it easier for you to divide your pasta and sauce in half ask for them to be brought out separately from the veggies. On the menu, add check marks for the capellini pasta and pomodoro sauce. Check mark broccoli, roasted tomatoes, roasted mushrooms, and roasted peppers. This meal is moderately high in sodium.
• Chipotle’s Burrito Bowl: Here’s why Chipotle’s Burrito Bowl is the most weight loss friendly meal out there - every single food you add into the bowl is a naturally high fiber food - perfectly tailored for weight loss.

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