This guide is designed to be simple, fast, and stress-free.

1. 🍗 Protein first — build your meal around lean protein.

2. 📦 Watch portions — share, split, or save half.

3. 🥤 Skip the extras — sauces, bread baskets, drinks, sides add up fast.

1. Choose your restaurant. Browse the list of popular spots.

2. Pick your meal. Options are already portion-checked and balanced.

3. Look for hacks & swaps. Sprinkled throughout to cut calories without losing flavor.

4. Stay flexible. This isn’t about perfection — it’s about real life.

Papa Murphy's — Domino's — Little Caesar's — Pizza Hut — Papa John's — MOD Pizza — Blaze Pizza 

• Choose thin or regular crust, not deep dish or stuffed crust
• Load up on veggies toppings & lean protein 
• Go light on cheese and eat 2 - 2 1/2" pieces or 1 - 5" piece
• Pair with a side salad and avoid breadsticks, cheesy sides, wings, and creamy dips 

💡 Best Bets in This Category: 

• Papa Murphy’s (easy portion control at home, customizable toppings)
• MOD Pizza (mini or half MOD-size = manageable portions) 
• Blaze Pizza (build-your-own, flexible veggie/protein options)

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Pizza slice sizes vary a lot between chains. To stay consistent:

• Count a 5-inch wedge (≈280–350 calories) as one serving.

• Pair with big side salad or salad at home (see Salads  for recipe and tips).

• Cut it in half - feels like two slices without doubling calories. 

• Comfort food, portion under control.    

Thin crust is lower calorie, but I don’t like it — and I still lose weight eating pizza 2–3 nights a month (using regular crust, not thick crust).

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⭐ Better Choice — customizable, easy portion control at home 

Meal Options

1. Isabelle’s Pick: Gourmet Vegetarian (2 slices, 2½" crust side) + salad — ~430 cal | 20g protein | 4g fiber
 

2. Thin Crust Veggie (5-inch wedge, cut in half)  — ~300 cal | 12g protein | 3g fiber  
 

3. Chicken Garlic (2 slices, medium) — ~400 cal | 22g protein | 2g fiber
 

4. Cowboy (2 slices, medium) — ~420 cal | 21g protein | 2g fiber

Smarter Sides: homemade dinner salad (see Salads  for recipe and tips) small side salad (light dressing)

✅ Smart Swaps: lighter cheese; extra veggies; thin crust

⚠️ Watch Out: family-size & stuffed crust slices

💡 Isabelle’s Hack:
We buy a regular crust family size and cut it into 5-inch wedges. I split one wedge in half so it feels like two slices without doubling calories. I always pair it with a big homemade salad — a satisfying pizza night that still fits my plan.

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Decent in a pinch - thin crust and veggie toppings help keep portions in check

Meal Options

1. Thin Crust Veggie (5-inch wedge, cut in half) — ~300 cal | 12g protein | 3g fiber
 

2. Pacific Veggie (5-inch wedge, light cheese) — ~340 cal | 14g protein | 4g fiber

3. Thin Crust Pacific Veggie (5-inch wedge, light cheese) — ~340 cal | 14g protein | 4g fiber
 

4. Chicken Apple Pecan Salad (light dressing)— ~400 cal | 25g protein | 5g fiber

Smarter Sides: homemade dinner salad (see Salads  for recipe and tips) or Domino’s side salad; plain chicken wings (not breaded/sauced)

✅ Smart Swaps: thin crust; veggie-heavy toppings, lighter cheese

⚠️ Watch Out: cheesy bread; stuffed crust; pasta bowls

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In a pinch - thin crust can work, deep dish nearly doubles the calories

Meal Options

1. Veggie (1 slice, large round) — 270 cal | 11g protein | 2g fiber

2. 3 Meat Treat (1 slice, large round) — 340 cal | 15g protein | 2g fiber

3. Thin Crust Cheese (1 slice) — 250 cal | 10g protein | 1g fiber

Smarter Sides: homemade dinner salad (see Salads  for recipe and tips), or a small Caesar side salad (light dressing)

✅ Smart Swaps: thin crust; veggie or chicken toppings

⚠️ Watch Out: deep-dish (nearly doubles calories); Crazy Bread

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Decent in a pinch - go Thin 'n Crispy or Personal Pan to manage calories

Meal Options

1. Thin ‘N Crispy Veggie Lover’s (2 slices, medium) — ~380 cal | 13g protein | 3g fiber

2. Pepperoni Lover’s (1 slice, medium) — ~320 cal | 14g protein | 2g fiber

3. Chicken Supreme (2 slices, medium) — ~410 cal | 20g protein | 3g fiber

Smarter Sides: garden side salad (light Italian), breadsticks without cheese (share), homemade dinner salad(see Salads ↑ for recipe and tips)

✅ Smart Swaps: Thin ‘N Crispy; skip stuffed crust, light cheese, veggie toppings

⚠️ Watch Out: wings with creamy sauce, pasta sides, breadsticks, stuffed crust

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Decent in a pinch - similar to Domino's, watch cheese-heavy and stuffed crust options

Meal Options

1. Thin Crust Garden Fresh (5-inch wedge) — ~320 cal | 12g protein | 3g fiber

2. Thin Crust Chicken & Veggie (5-inch wedge, light cheese) — ~350 cal | 14g protein | 4g fiber
 

3. Garden Salad (light dressing) — ~350 cal | 24g protein | 6g fiber

Smarter Sides: homemade dinner salad (see Salads ↑ for recipe and tips), or Papa John’s side salad; un-sauced chicken wings
 

✅ Smart Swaps: thin crust, light cheese, grilled chicken

⚠️ Watch Out: cheese sticks, stuffed crust, dessert pizzas

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⭐ Better Choice — customizable, mini or half MOD-size works well

Meal Options

1. Mini Pizza (6” — whole pizza) — ~420 cal | 28g protein | 6g fiber
 

2. MOD-size (11” — eat ½ pizza ≈ 2–3 wedges) — ~700 cal total | 40g protein | 8g fiber

Smarter Sides: homemade dinner salad (see Salads  for recipe and tips), or MOD side salad (light vinaigrette)
 

✅ Smart Swaps: mini or half pizza, light cheese

⚠️ Watch Out: loading up extras (cheese, pepperoni, sausage

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⭐ Better Choice — build-your-own bowls and pizzas with flexible toppings; easy to make a balanced plate

Meal Options

1. Simple Pie (½ of an 11” pizza ≈ 2–3 wedges, light cheese) — ~400 cal | 20g protein | 4g fiber
 

2. Build Your Own — 11” with chicken + veggies (eat ½ now, ½ later) — ~450 cal | 30g protein | 6g fiber

Smarter Sides: homemade dinner salad (see Salads  for recipe and tips) , or Blaze side salad (light dressing)
 

✅ Smart Swaps: choose cauliflower crust, load veggies

⚠️ Watch Out: high-fat add-ons (bacon, extra cheese, creamy sauces)

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↑ Top • Essentials • Burgers & Subs • Pizza • Chicken • Mexican • Asian • Sit-Down Favorites • Coffee  • Global Favorites • Breakfasts •  Takeout Picks

Baja Fresh — Chipotle — Del Taco — Taco B ell — Qdoba

•   Go bowl, not burrito - saves 200-300 calories

• choose chicken, steak, or shrimp for lean protein

• Load up with veggies, go half on the rice and beans

• Ask for light cheese / sour cream or skip altogether

• Skip chips, queso, and sodas - easy calorie traps & unhealthy

💡 Best Bets in This Category: 

• Baja Fresh, 
• Chipotle 

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⭐ Better Choice — fresher ingredients, customizable bowls, grilled proteins, lighter sauces, plenty of veggies available 

Meal Options

1. 2 Chicken Baja Tacos (corn) — 340 cal | 24g protein | 4g fiber

2. Chicken Baja Ensalada (no dressing) — 260 cal | 25g protein | 6g fiber

3. Chicken Baja Bowl (skip cheese & sour cream) — 480 cal | 30g protein | 7g fiber

4. 2 Shrimp Baja Tacos (corn) — 320 cal | 20g protein | 4g fiber

5. Baja Ensalada w/ Grilled Chicken (light dressing, no cheese) — ~400 cal | 34g protein | 8g fiber 

Smarter Sides: homemade dinner salad  (see Salads  for recipe and tips), black beans, grilled veggies
 

✅ Smart Swaps: corn tortillas instead of flour, salsa instead of creamy sauces

⚠️ Watch Out: nachos, cheese-loaded burritos, churros

💡 Isabelle’s Hack:
Every few months I head to Baja Fresh and order two Chicken Baja Tacos (about 150 calories each, with grilled chicken). I ask for just one flour tortilla instead of two. My husband gets chips and salsa, and I’ll enjoy two chips with mango salsa — taking tiny bites and savoring them slowly. It’s all I need to feel satisfied without feeling deprived. Add extra salsa to the tacos and it becomes fresh, filling, and as healthy as restaurant food gets.

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⭐ Better Choice — customizable bowls, higher protein options, lots of veggie options

Meal Options

1. Chicken Salad Bowl (chicken + fajita veggies + black beans + salsa + lettuce) — ~420 cal | 40g protein | 12g fiber 

2. Sofritas Bowl (vegetarian) — 350 cal | 15g protein | 12g fiber

3. Chicken Salad Bowl (light & filling) — 330–350 cal | 35g protein | 8g fiber

4. 2 Tacos (instead of 3) — 327 cal | 27g protein | 7g fiber

5.  Lifestyle Bowl: Chicken with Supergreens (no cheese, no guacamole) — ~470 cal | 42g protein | 12g fiber 

6.  Chicken Burrito Bowl (no rice, extra veggies, black beans, salsa, light cheese) — ~480 cal | 44g protein | 14g fiber 

7.  Barbacoa Salad Bowl (choose lettuce, pinto or black beans, fajita veggies, and salsa)— ~415 cal | 35g protein | 19g fiber

8. Steak Salad Bowl (choose lettuce, pinto or black beans, fajita veggies, and salsa)— ~380 cal | 34g protein | 16g fiber

Smarter Sides: homemade dinner salad  (see Salads  for recipe and tips), side of salsa or veggies
 

✅ Smart Swaps: salsa instead of dressing; no rice or try cauliflower rice if available

⚠️ Watch Out: queso, chips & guac (adds 700+ cal), burritos with rice + tortilla = 1,000+ cal

💡 Isabelle’s Hack:
When I go to Chipotle, I order a chicken bowl with very light rice (about ¼ scoop) and very light black beans (about ¼ scoop). I ask for double the grilled onions and peppers, then add lots of lettuce and tomato salsa. I skip the cheese and sour cream and top it with plain non-fat Greek yogurt when I get home. It’s hearty, flavorful, and keeps me full without the extra calories. 

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Decent in a pinch — better than Taco Bell, but still lots of fried/cheesy options

Meal Options

1. 2 Grilled Chicken Tacos (Fresco) — 340 cal | 28g protein | 6g fiber

2. Chicken Epic Fresh Guac Burrito (half) — 420 cal | 28g protein | 7g fiber

3. Bean & Cheese Burrito (green sauce) — 370 cal | 14g protein | 9g fiber

4. Pollo Asado Bowl — 450 cal | 32g protein | 10g fiber

5. Crispy Chicken Taco (grilled, not fried) — ~370 cal | 25g protein | 6g fiber

Smarter Sides: homemade dinner salad (see Salads  for recipe and tips), side salad, black beans
 

✅ Smart Swaps:Fresco toppings; black beans; split burritos, grilled instead of crispy chicken

 ⚠️ Watch Out: loaded fries; queso burritos; oversized nachos, quesadillas

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In a pinch — highly processed, but fresco style can work

Meal Options

1. Cantina Chicken Bowl — 490 cal | 25g protein | 11g fiber

2. Veggie Power Bowl (no rice, extra beans/veggies) — ~440 cal | 16g protein | 13g fiber

3. Bean Burrito — 380 cal | 14g protein | 9g fiber

4. Chicken Soft Taco (fresco style, no cheese) — ~300 cal | 17g protein | 5g fiber 

5. Black Beans & Rice — 160 cal | 4g protein | 5g fiber

6. Power Bowl (chicken, no rice, extra veggies)— ~470 cal | 27g protein | 11g fiber
 

7. Two Crunchy Tacos, Fresco Style — ~300 cal | 20g protein | 4g fiber  

Smarter Sides: homemade dinner salad  (see Salads  for recipe and tips), black beans, pintos & cheese
 

✅ Smart Swaps: fresco style (salsa instead of cheese/sour cream)

⚠️ Watch Out: quesadillas, nachos, Crunchwrap Supreme = 600–800 cal

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Decent in a pinch — similar to Chipotle, but watch portion sizes and toppings

Meal Options

1. Grilled Chicken Salad Bowl (no rice, beans, salsa, fajita veggies) — ~460 cal | 38g protein | 13g fiber
 

2. Impossible™ Bowl (beans, salsa, veggies, no rice) — ~470 cal | 27g protein | 15g fiber
 

3. Street Style Chicken Tacos (2, fresco style) — ~370 cal | 25g protein | 6g fiber
 

4. Shrimp Taco Salad (light cheese, no shell bowl) — ~430 cal | 30g protein | 8g fiber

Smarter Sides: homemade dinner salad (see Salads  for recipe and tips), side of beans or fajita veggies
 

✅ Smart Swaps: skip the tortilla, go bowl; salsa for dressing

⚠️ Watch Out: queso smothered burritos, chips + guac = 700+ cal

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↑ Top • Essentials • Burgers & Subs • Pizza • Chicken • Mexican • Asian • Sit-Down Favorites • Coffee  • Global Favorites • Breakfasts •  Takeout Picks

Applebees — BU's — Black Angus — Cheesecake Factory — Chili's — Denny's — Golden Corral — IHOP — Olive Garden — Outback — Red Lobster — Red Robin

• Build your plate around lean protein (chicken, fish, or steak without heavy sauces)

• Add steamed veggies or salad as your side

• If you want a starch, choose a plain baked potato, rice, or beans (eat half)

• ❌  Skip bread baskets, fried appetizers, and giant desserts -

💡 Best Bets in This Category: 

• Red Lobster,
• BJ’s,
• Cheesecake Factory (SkinnyLicious)

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Decent in a pinch — lots of calorie-heavy items, but grilled proteins and lighter bowls work

Meal Options

1.  Grilled Chicken + Broccoli + Green Beans — 440 cal | 46g protein | ~8g fiber

2.  Blackened Cajun Salmon — 600 cal | 45g protein | ~4g fiber

3.  Thai Shrimp Salad — 400 cal | 26g protein | ~5g fiber

4.  Grilled Salmon + Broccoli + Cole Slaw — ~510 cal | 39g protein | ~6g fiber

5.  Chicken Caesar Salad (grilled chicken) — ~380 cal | 36g protein | ~5g fiber 

6.  Tomato Basil Soup + Side Salad (fat-free Italian) — ~360 cal | 11g protein | ~4g fiber

Smarter Sides: steamed broccoli, side salad (light dressing), green beans

✅ Smart Swaps: dressing on the side; steamed veggies; sub extra veg for starch; light oil/no butter on veg

⚠️ Watch Out: Oriental Chicken Salad (~1,440 cal) — a perfect example of how salads can become calorie bombs (see Salads  for recipe and tips)

💡 Isabelle’s Note:
My friend and I used to meet here and order the Oriental Chicken Salad, thinking it was a healthy choice. Once I learned it’s around 1,400 calories, we stopped ordering it. Now, with this guide, I have better options — I go for grilled chicken or salmon with steamed veggies and a side salad.

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⭐ Better Choice — big portions, but lighter “Enlightened” entrées and small pizzas make it workable; add a salad, light dressing on the side; skip deep dish and desserts

Meal Options

1.  Mini Deep Dish Pizza (Veggie) — ~530 cal | 20g protein | ~4g fiber

2.  ¾ Mini Deep Dish Veggie + Side Salad — ~542 cal | 20g protein | ~4g fiber

3.  Enlightened Seared Ahi Salad — 470 cal | 39g protein | ~6g fiber

4.  Enlightened Grilled Chicken Zoodles — 490 cal | 35g protein | ~5g fiber

Smarter Sides: side salad (light dressing), steamed broccoli, roasted asparagus

✅ Smart Swaps: Enlightened entrées; share a mini Pizookie (a few bites). Side salad > fries
 

⚠️ Watch Out: regular deep-dish pizzas; large desserts

💡 Isabelle’s Note:
When we go to BJ’s (about twice a year), we order the small vegetarian pizza and a side salad with dressing on the side. I eat one slice of the small pizza — but I cut it in half to make it feel like two slices. With just a drizzle of dressing on my salad, it’s filling and satisfying without going overboard.

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⭐ Better Choice — lean grilled steaks, chicken, or salmon with steamed veggies or a plain baked potato

Meal Options

1.  Grilled Top Sirloin (6 oz) + Veggies — 400 cal | 40g protein | ~4g fiber

2.  Grilled Salmon (with veggies) — 480 cal | 44g protein | ~4g fiber

3.  Garden Salad (light dressing) — 150 cal | 5g protein | ~3g fiber

4.  Lunch Bowl with Grilled Shrimp — 590 cal | 20g protein | ~7g fiber

5.  Steakhouse Chicken Cobb (Lunch) — 210 cal | 20g protein | ~0g fiber

6.  Cobb Salad with Grilled Salmon — 300 cal | 32g protein | 0g fiber

Smarter Sides: coleslaw, green beans, broccoli, plain baked potato

✅ Smart Swaps: steamed/double veggies; vinaigrette on the side; skip bread or limit to one piece 

⚠️ Watch Out: loaded potatoes & creamy sides (add 400–600 cal); oversized apps/desserts

“💬Isabelle’s Memory: My husband and I had our first real dinner date here.”

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Decent choice — most entrées are oversized (1,000–1,500+ cal), but the SkinnyLicious menu makes it doable

Meal Options

1.  Grilled Salmon — 590 cal | 43g protein | ~6g fiber

2.  Mexican Tortilla Salad — 550 cal | 28g protein | ~10g fiber

3.  Chicken Pasta — 590 cal | 32g protein | ~6g fiber

Smarter Sides: steamed broccoli, side salad (light vinaigrette), roasted asparagus

✅ Smart Swaps: stick to SkinnyLicious; dressing on side; sparkling water with lemon 

⚠️ Watch Out: regular menu entrées (1,200–2,000 cal); cheesecake slices

💡 Isabelle’s Hack:
The Cheesecake Factory is special for our family — my son and daughter-in-law worked there while they were in school and even met there. When I go with my kids and grandkids, I stick to the SkinnyLicious menu. The portions are still generous, the food is delicious, and it lets me enjoy the family time without worrying about going off track.

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⭐ Better Choice — their Guiltless Grill entrées keep portions in check, but the regular menu runs heavy; stick with grilled proteins + veggies and skip the fajitas and big burgers

Meal Options

1.  Margarita Grilled Chicken — 640 cal | 54g protein | ~6g fiber

2.  Ancho Salmon + Veggies + Rice — 590 cal | 45g protein | ~5g fiber

3.  Santa Fe Chicken Salad (no tortilla strips) — 550 cal | 38g protein | ~7g fiber

Smarter Sides: steamed broccoli, side salad (light dressing), black beans

✅ Smart Swaps: extra veggies; dressing on the side; black beans > queso sides

⚠️ Watch Out: many entrée salads here are 900-1,200 cal once toppings + dressings are added (see Salads  for recipe and tips); also watch out for skillet queso; chips; margaritas.

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Decent in a pinch — Fit Slam and lighter omelets work, but most menu items are calorie bombs. Focus on eggs, chicken, salmon, and veggies

Meal Options

1.  Fit Slam — 450 cal | 27g protein | ~5g fiber

2.  Loaded Veggie Omelet (egg whites) — ~480 cal | ~25g protein | ~3–4g fiber

3.  Grilled Tilapia with Veggies — ~450 cal | 35g protein | ~4g fiber

Smarter Sides: fruit cup, side salad (light dressing), steamed broccoli

✅ Smart Swaps: egg whites; fruit instead of hash browns or toast; dry toast + your own light spread 

⚠️ Watch Out: pancake stacks & skillets (often >1,000 cal); sausage gravy; full-fat sides

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Decent in a pinch — you control portions at the buffet, but high-calorie options are everywhere

✅ Best Picks: grilled chicken/turkey/lean steak; steamed/roasted veggies; salad bar; light dressing; fruit

⚠️ Watch Out: fried foods; creamy casseroles; mac & cheese; dessert bar

💡 Portion Hack: walk the buffet first, decide, then fill ½ plate veggies, ¼ protein, ¼ starch

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Decent in a pinch — “Simple & Fit” combos and omelets can work, but most menu items are calorie bombs 

Meal Options

1.  Simple & Fit Two-Egg Breakfast — 350 cal | 20g protein | ~4g fiber

2.  Simple & Fit Veggie Omelet — 320 cal | 27g protein | ~3g fiber

3.  Tilapia Florentine — 420 cal | 35g protein | ~2g fiber

4.  Protein Power Pancakes (2) + Fruit — ~420–440 cal | ~20g protein | ~4–6g  fiber
✨     Higher-protein pancake option with a fiber boost. Skip syrup or use light sparingly.

Smarter Sides: fruit cup, steamed broccoli, dry toast (add your own light spread)

✅ Smart Swaps: egg whites; fruit instead of hash browns; cooking spray/no added oil; hold butter/syrup

⚠️ Watch Out: stacked pancakes & stuffed French toast (>1,000 cal); syrups & whipped cream

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Decent in a pinch — soups, salads, and grilled entrées work, but pastas and breadsticks run heavy

Meal Options

1.  Herb-Grilled Salmon + Veggies — 460 cal | 43g protein | ~5g fiber

2.  Minestrone + Salad (light dressing) — ~300 cal | 10g protein | ~7–8g fiber

3.  Whole Wheat Pasta + Marinara + Grilled Chicken — ~520 cal | 32g protein | ~8g fiber

Smarter Sides: minestrone soup, side salad (light dressing), steamed broccoli

✅  Smart Swaps: zoodles if available; extra veg instead of extra pasta; half-portion pasta; minestrone soup, grilled chicken, and salad with light dressing are good picks 

⚠️ Watch Out: unlimited breadsticks/dressing; creamy sauces (Alfredo)

“💬Isabelle’s Memory: I used to come here often with my mom and sister-in-law. It was a special place for us.”

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Decent in a pinch — lean steaks and grilled salmon are there, but most entrées are oversized and calorie-heavy

Meal Options

1.  Grilled Chicken on the Barbie + Veggies — 410 cal | 68g protein | ~4g fiber

2.  Perfectly Grilled Salmon — 540 cal | 50g protein | ~4g fiber

3.  Center-Cut Sirloin (6 oz) + Veggies — 410 cal | 40g protein | ~4g fiber

Smarter Sides: plain baked potato, steamed broccoli, side salad (light dressing)

✅ Smart Swaps: plain baked potato (no butter/sour cream) or double veg; house salad with light vinaigrette

⚠️ Watch Out: Bloomin’ Onion; loaded sides

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⭐ Better Choice —stick with grilled shrimp, salmon, or lobster with veggies; avoid fried combos and cheesy pasta dishes; skip biscuits and fried plates

Meal Options

1.  Grilled Shrimp Skewers + Veggies — 350 cal | 30g protein | ~5g fiber

2.  Steamed Lobster + Baked Potato + Broccoli (no butter) — ~600 cal | 43g protein | ~7g fiber

3.  Shrimp Cocktail (skip sauce) — 180 cal | 23g protein | 0g fiber

4.  Grilled Rainbow Trout (½ portion) — 275 cal | 34g protein | 0g fiber

5.  Lunch – Walt’s Favorite Shrimp — ~380 cal | 15g protein | ~3g fiber

6.  Grilled Sea Scallops & Shrimp Skewers — ~420 cal | 32g protein | ~2g fiber

7.  Maine Lobster Tail — 420 cal | 13g protein | 0g fiber

8.  Live Maine Lobster — 440 cal | 33g protein | 0g fiber

Smarter Sides: side salad (light vinaigrette), steamed broccoli, baked potato (plain), green beans

✅ Smart Swaps: lemon + Old Bay instead of butter; double veggies; salad with light vinaigrette

⚠️ Watch Out: Cheddar Bay biscuits (160 cal each); fried platters

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Decent in a pinch — burgers and bottomless sides are calorie traps, but grilled chicken and salads can work

Meal Options

1.  Simply Grilled Chicken Burger + Side  Salad — 370 cal | 34g protein | ~6g fiber

2.  Veggie Burger (lettuce wrap) — 330 cal | 20g protein | ~6g fiber

3.  Avo-Cobb-O Salad (light dressing) — 570 cal | 41g protein | ~7g fiber

4.  Steamed Broccoli — 30 cal | 3 protein | ~2g fiber

5.  Chicken Tortilla Soup + House Salad — 320  cal | 16g protein | ~3g fiber 

6.  Ensenada Chicken Platter with Salsa & Ranch Dressing with Side Salad 420 cal | 35g protein | ~2g fiber

Smarter Sides: steamed broccoli, side salad, fruit cup

✅ Smart Swaps: lettuce wrap; side salad/steamed broccoli; mustard over mayo.

⚠️ Watch Out: bottomless fries; spiked shakes.

“💬Isabelle’s Memory: My son and I have been going since he was a baby — lots of fond memories.”

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↑ Top • Essentials • Burgers & Subs • Pizza • Chicken • Mexican • Asian • Sit-Down Favorites • Coffee  • Global Favorites • Breakfasts •  Takeout Picks

Pizza — Mexican — Asian Cuisines — Indian — Italian — Greek/Mediterranean 

💡 Why Specialty Nights?

Not every restaurant can fit neatly into our categories — and you may end up at a local spot that isn’t in this guide. That’s why I created Specialty Nights: to give you quick strategies for common cuisines. Even if the restaurant name isn’t listed here, these tips will help you build a smart plate anywhere.
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⭐ Better Choice — portion smart with 5-inch wedges + salad; skip breadsticks and extras; one 5” piece cut in two with a big salad keeps calories in check

Meal Options  

1. At home: 1 slice veggie pizza (4 oz) + dinner salad + ¾ cup Greek yogurt   — ~430 cal | 29g protein | 9g fiber
    
2. Out & about: 1 slice veggie pizza (4 oz) + dinner salad — ~260 cal | 11g protein | 4g fiber
    
3. Protein-boosted: 1 slice veggie pizza + 2 oz grilled chicken + salad — ~405 cal | 27g protein | 7g fiber
    
4. Thin-Crust Margarita Slice (4 oz) + roasted veggies + ½ cup Greek yogurt — ~415 cal | 28g protein | 6g fiber
    
5. Veggie Pizza Slice (4 oz) + 2 turkey meatballs + salad — ~440 cal | 32g protein | 8g fiber
    
6. Cauliflower-Crust Veggie Pizza (2 small slices/1 serving) + salad — ~420 cal | 30g protein | 9g fiber
    
7. White Pizza (ricotta + spinach, 1 slice) + ½ cup edamame + salad — ~400 cal | 26g protein | 8g fiber

✅  Smart Swaps:thin crust; extra veg; light cheese; add protein and salad

⚠️ Watch Out: meat-lovers, stuffed crust, extra cheese (400–500 cal per slice)

💡 Portion Hack: cut your slice into two 2" halves for slower, more satisfying bites

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⭐ Better Choice — grilled proteins, fresh salsa, beans, and vegetables can make Mexican very plan-friendly when portions and toppings are kept in balance.

Meal Options  

1.  Grilled Chicken Fajitas (no tortillas, double peppers & onions) + side salad  — ~ 420 cal | 35g protein | 6g fiber
    
2.  Grilled Fish Tacos (2, corn tortillas, no crema) + cabbage + pico de gallo   —  ~380 cal | 28g protein | 5g fiber  
   
3.  Chicken Burrito Bowl (grilled chicken, lettuce, black beans, fajita veggies, salsa – no rice)  — ~450 cal | 35g protein | 10g fiber
    
4.  Carne Asada Plate (4 oz steak + grilled veggies + side salad) — ~ 430 cal | 36g protein | 4g fiber
    
5.  Chicken Tortilla Soup + side salad (light dressing) — ~ 350 cal | 22g protein | 5g fiber  
    
6.  Shrimp Ceviche + 2 baked tortilla chips — ~ 320 cal | 26g protein | 3g fiber
    

✅ Smart Swaps: corn tortillas instead of flour; salsa instead of sour cream; lettuce wraps instead of tortillas; extra veggies instead of rice

⚠️ Watch Out: chimichangas, nachos, queso, oversized rice portions, sour cream-heavy plates, bottomless chip baskets

💡 Portion Hack: if chips arrive, enjoy 2–3 slowly, then push the basket away and move on guilt-free.

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📌 Everyday Favorites appear first, followed by Authentic Dining options below

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⭐ Better Choice — choose steamed or stir-fried dishes with veggies and protein; most menu items are fried and sauce-heavy

Meal Options

1. Steamed Chicken + Broccoli (sauce on side) + ½ cup brown rice + Hot & Sour Soup — ~450 cal | 38g protein | 6g fiber
    
2. Moo Goo Gai Pan + ½ cup steamed rice — ~430 cal | 34g protein | 6g fiber
    
3. Szechuan Tofu + Extra Veggies — ~420 cal | 22g protein | 8g fiber
    
4. Chicken with Snow Peas (light sauce) + ½ cup brown rice — ~440 cal | 36g protein | 5g fiber
    
5. Shrimp with Mixed Vegetables (steamed, sauce on side) + Hot & Sour Soup — ~430 cal | 34g protein | 6g fiber
    
6. Buddha’s Delight (steamed, with tofu) + ½ cup brown rice — ~410 cal | 24g protein | 9g fiber
    
7. Egg Foo Young (chicken or shrimp, sauce on side) + steamed broccoli — ~445 cal | 32g protein | 7g fiber

✅ Smart Swaps: sauce on the side; brown rice instead of white; steamed dumplings instead of fried

⚠️ Watch Out: fried rice; lo mein; sweet & sour dishes; heavy cornstarch sauces

💡 Portion Hack: ask for half rice upfront or share plates family-style.

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⭐ Better Choice — focus on steamed, lightly stir-fried dishes with clean flavors and minimal oil

Meal Options

1. Steamed Whole Fish with Ginger & Scallions + Stir-Fried Vegetables — ~420 cal | 38g protein | 4g fiber}
    
2. Chicken with Bok Choy (light garlic sauce) + ½ cup brown rice — ~440 cal | 36g protein | 5g fiber
    
3. Moo Shu Chicken (no pancakes, extra vegetables)— ~410 cal | 32g protein | 7g fiber
    
4. Shrimp with Snow Peas (light oil, sauce on side) — ~430 cal | 34g protein | 6g fiber
    
5. Buddha’s Delight (traditional vegetable medley + tofu)— ~420 cal | 24g protein | 9g fiber

✅ Smart Swaps: steamed not fried; light oil; sauce on side

⚠️ Watch Out:  banquet-style dishes with oily sauces, sweet glazes, oversized noodle platters 

💡 Cultural Tip: authentic meals are often shared — take small portions of multiple dishes for balance and variety.

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⭐ Better Choice — lean protein and fresh options, but avoid fried rolls and mayo sauces; best bets are sashimi, nigiri, and simple rolls; skip tempura, cream cheese, and spicy mayo

Meal Options  

1. Salmon + Avocado Roll (6–8) + miso soup + seaweed salad — ~445 cal | 21g protein | 7g fiber
    
2. 6 Sashimi (salmon/tuna) + ½ veggie roll + ½ cup edamame — ~390 cal | 34g protein | 8g fiber
    
3. Tuna + Cucumber Roll (6) + ½ cup edamame + green salad — ~420 cal | 32g protein | 6g fiber
    
4. 4 Shrimp Nigiri + miso soup + seaweed salad — ~400 cal | 28g protein | 5g fiber
    
5. ½ Chirashi Bowl (eat half the rice) + ½ cup edamame — ~430 cal | 35g protein | 5g fiber
    
6. Veggie Roll (6) + 4 salmon sashimi + miso soup — ~410 cal | 30g protein | 7g fiber

✅ Smart Swaps: simple rolls; miso soup; seaweed salad; edaname

⚠️ Watch Out: tempura rolls; cream cheese; spicy mayo

💡 Portion Hack: split one roll and share sashimi for balance.  

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⭐ Better Choice — pure fish, minimal rice, quality over quantity

1. 6 pieces sashimi (salmon, tuna, yellowtail) + side seaweed salad — ~3980 cal | 36g protein | 3g fiber
    
2. 5 pieces nigri + miso soup — ~380 cal | 32g protein | 4g fiber
    
3. Chirasi bowl (eat half rice portion)

✅ Smart Swaps: sashimi instead of rolls; minimal rice; keep sauces light
 

⚠️ Watch Out: specialty rolls with mayo and fried toppings
 

💡 Cultural Tip: traditional sushi is meant to be savored slowly and mindfully — quality over quantity 

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⭐ Better Choice — go brothy or stir-fried with extra vegetables; creamy coconut curries and large noodle portions add up quickly

Meal Options

1. Tom Yum (shrimp or chicken) + ½ cup jasmine rice — ~300 cal | 25g protein | 2g fiber
    
2. Larb Gai (chicken “salad,” in lettuce cups) + steamed veggies — ~380 cal | 32g protein | 3g fiber
    
3. Basil Chicken (Pad Krapow, no fried egg) + ½ cup jasmine or brown rice — ~480 cal | 32g protein | 3g fiber
    
4. Tom Kha (chicken, light coconut) + side steamed broccoli — ~400 cal | 25g protein | 3g fiber
    
5. Pad See Ew (chicken) — ½ portion (~1 cup noodles) + extra broccoli — ~420 cal | 24g protein | 4g fiber
    
6. Fresh Spring Rolls (shrimp, 2 rolls) + small papaya salad — ~350 cal | 20g protein | 4g fiber

✅ Smart Swaps: extra vegetables; half rice portions; grilled instead of crispy; sauce on side; ½ cup rice
 

⚠️ Watch Out: avoid curry dishes — they are high in calories and fat and very easy to overeat; Pad Thai; crispy appetizers; Thai iced tea; mango sticky rice
 

💡 Portion Hack: split curry or noodle dishes and add a side of steamed vegetables for volume without overload. 

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⭐ Better Choice — traditional Thai meals emphasize fresh herbs, lean proteins, and balanced heat over heavy sauces

Meal Options

1. Larb Gai (spicy minced chicken salad) served in lettuce cups — ~380 cal | 32g protein | 3g fiber
    
2. Som Tum (green papaya salad) + grilled shrimp — ~420 cal | 34g protein | 4g fiber
    
3. Pla Neung Manao (steamed fish with lime & herbs) + side vegetables — ~410 cal | 38g protein | 3g fiber
    
4. Kai Yang (grilled Thai chicken) + cucumber salad— ~430 cal | 36g protein | 3g fiber

✅ Smart Swaps: grilled proteins; herb-forward salads; steamed fish dishes
 

⚠️ Watch Out: coconut-heavy desserts; sweet chili sauces; oversized rice portions
 

💡 Cultural Tip: authentic Thai cuisine balances sweet, sour, spicy, and salty — savor slowly and let flavor guide portion size

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⭐ Better Choice — grilled proteins, broths, and vegetable sides shine; avoid fried items and heavy sauces

Meal Options

1. Chicken or Salmon Teriyaki (sauce on side) + steamed veggies — ~430 cal | 38g protein | 5g fiber
    
2. Miso Soup + Edamame + Side Salad — ~320 cal | 20g protein | 8g fiber
    
3. Yakitori (grilled chicken skewers) + ½ cup rice — ~410 cal | 34g protein | 4g fiber
    
4. Nabeyaki Udon (eat half the noodles, extra veggies) — ~450 cal | 28g protein | 6g  fiber
    
5. Salmon Teriyaki + miso soup + side salad — ~420 cal | 34g protein | 4g fiber

✅ Smart Swaps: grilled instead of tempura; broth-based soups; extra vegetables
 

⚠️ Watch Out: katsu; tempura platters; creamy sauces; oversized noodle bowls
 

💡 Portion Hack: split noodle dishes and add a vegetable side.

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⭐ Better Choice — simple, seasonal preparations with clean flavors and careful portioning

Meal Options

1. Saba Shioyaki (grilled mackerel) + pickled vegetables — ~420 cal | 38g protein | 3g fiber
    
2. Chawanmushi (savory egg custard) + miso soup — ~350 cal | 22g protein | 4g fiber
    
3. Sukiyaki (light portion, extra vegetables) — ~430 cal | 34g protein | 5g fiber
    
4. Grilled Unagi (small portion) + cucumber salad — ~460 cal | 30g protein | 3g fiber

✅ Smart Swaps: grilled items; steamed vegetables; light dipping sauces
 

⚠️ Watch Out: sweet soy glazes; oversized rice servings
 

💡 Cultural Tip: Japanese dining values moderation — smaller portions allow variety and satisfaction.

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⭐ Better Choice — light, fresh, herb-forward meals work beautifully; pho and rice paper rolls are excellent choices when portions are managed

Meal Options

1. Pho with Chicken or Shrimp (eat ~½ noodles, extra veggies) — ~440 cal | 32g protein | 5g fiber
    
2. Bun (vermicelli bowl + grilled shrimp/chicken, lots of veg) — ~420 cal | 30g protein | 6g fiber
    
3. Fresh Spring Rolls (shrimp, 2 rolls) + papaya salad — ~360 cal | 22g protein | 5g fiber
    
4. Grilled Lemongrass Chicken + side salad — ~430 cal | 34g protein | 5g fiber

✅ Smart Swaps: fresh rolls instead of fried; light dipping sauce; extra herbs and vegetables
 

⚠️ Watch Out: banh mi sandwiches; fried egg rolls; oversized noodle bowls; sugary sauces
 

💡 Portion Hack: request extra broth and vegetables and reduce noodles by half for better balance

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Meal Options

1.  Traditional Pho with Lean Beef or Chicken (extra herbs, half noodles) — ~430 cal | 34g protein | 5g fiber
    
2.  Grilled Pork or Chicken with Fresh Herb Salad (Nuoc Cham sauce on side) — ~410 cal | 30g protein | 6g fiber
    
3. Goi Ga (Vietnamese Chicken Salad with herbs, cabbage, and light dressing) — ~380 cal | 32g protein | 4g fiber
    
4. Com Tam with Grilled Shrimp or Chicken (small rice portion + extra vegetables) — ~440 cal | 36g protein | 4g fiber

✅ Smart Swaps: grilled instead of fried; herbs instead of heavy sauces; small rice portions
 

⚠️ Watch Out: crispy pork dishes; large rice noodle platters; sweet glaze-based sauces|
 

💡 Cultural Tip: authentic Vietnamese meals balance herbs, acidity, and light broths — take time to enjoy small portions slowly

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⭐ Better Choice — protein-rich dishes with vegetables; sauces and oils can climb quickly

Meal Options  

1. Bibimbap (brown rice, extra veggies, go light on oil/egg yolk) — ~440 cal | 28g protein | 6g fiber
    
2. Bulgogi (beef or chicken, 4 oz) + lettuce wraps + kimchi — ~420 cal | 30g protein | 4g fiber
    
3. Kimchi Jjigae (tofu & pork stew) + small rice side — ~400 cal | 26g protein | 5g fiber
    
4. Grilled Mackerel + steamed veggies — ~430 cal | 38g protein | 3g fiber

 ✅ Smart Swaps: lettuce wraps instead of heavy rice bowls; grilled proteins
 

⚠️ Watch Out: fried chicken; sugary marinades; oversized rice portions
 

💡 Portion Hack: enjoy banchan freely but limit rice and sauces . 

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⭐ Better Choice — fermented vegetables, lean grilled meats, and balanced flavor profiles

Meal Options

1. Samgyeopsal (grilled pork belly, small portion) + lettuce wraps + kimchi — ~450 cal | 30g protein | 3g fiber
    
2. Doenjang Jjigae (soybean stew) + steamed vegetables— ~390 cal | 22g protein | 5g fiber
    
3. Grilled Mackerel + pickled vegetables — ~430 cal | 38g protein | 3g fiber

✅ Smart Swaps: grilled instead of pan-fried; fermented sides instead of sugary sauces
 

⚠️ Watch Out: heavy oil marinades; excessive rice refills
 

💡 Cultural Tip: Korean meals are communal — build your plate mostly from vegetables and protein for natural balance.

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  ⭐ Better Choice — lean proteins, lentil-based dishes, and tandoori/grilled items are excellent; but creamy curries, fried breads, and large rice portions can pile on calories quickly

Meal Options

1. Tandoori Chicken (skinless, grilled) + cucumber raita + side salad — ~440 cal | 42g protein | ~5g fiber
    
2. Chana Masala (chickpeas in tomato-based curry) + ½ cup basmati rice — ~420 cal | 20g protein | ~10g fiber
    
3. Chicken or Shrimp Vindaloo (spicy, tomato-based, light oil) + steamed veggies — ~460 cal | 38g protein | ~7g fiber
    
4. Saag Paneer (spinach + light paneer) + side of roasted veggies — ~430 cal | 22g protein | ~9g fiber
    
5. Lentil Dal (1 cup) + grilled chicken skewer + small salad — ~450 cal | 32g protein | ~11g fiber
    
6. Grilled Fish Tikka + ½ cup brown basmati rice + cucumber salad — ~435 cal | 39g protein | ~6g fiber
    
7. Vegetable Curry (tomato-based, light oil) + cauliflower rice or ½ naan — ~400 cal | 18g protein | ~8g fiber

✅ Smart Swaps: choose tomato- or spinach-based curries > creamy (korma, butter chicken); tandoori/grilled > fried; brown or cauliflower rice > large basmati portions; raita > heavy chutneys

⚠️ Watch Out: samosas, pakoras, naan baskets (300+ cal each), creamy curries (butter chicken, korma, tikka masala often 700–900 cal per dish), ghee-heavy biryani, sugary lassis

💡 Portion Hack: split one curry + one tandoori dish to balance protein/veg; share naan and order only ½ cup rice; start with a lentil soup or salad to fill up on fiber first

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⭐ Better Choice — lean proteins, tomato-based sauces, and veggie sides can make Italian work, but creamy pastas, heavy cheese, and endless bread baskets add up fast

Meal Options

1. Grilled Chicken or Shrimp Piccata (light sauce, double veggies instead of pasta) — ~440 cal | 38g protein | ~5g fiber
    
2. Chicken Marsala (mushrooms, light sauce) + roasted veggies — ~450 cal | 40g protein | ~5g fiber
    
3. Spaghetti Squash “Marinara” (zoodles or squash + 4 oz turkey meatballs) — ~420 cal | 36g protein | ~8g fiber
    
4. Whole-Grain Pasta (1 cup) + Marinara + 3 oz grilled chicken + side salad — ~460 cal | 34g protein | ~9g fiber
    
5. Shrimp Scampi (garlic, olive oil, light butter) + zucchini noodles — ~430 cal | 35g protein | ~6g fiber
    
6. Eggplant Parmesan (grilled/baked, not fried) + side salad — ~410 cal | 22g protein | ~8g fiber
    
7. Minestrone Soup + side salad + 1 slice Italian bread — ~390 cal | 18g protein | ~9g fiber
    

✅ Smart Swaps: choose tomato/marinara > cream/alfredo; zoodles/squash > white pasta; grilled entrées > breaded/fried; light cheese

⚠️ Watch Out: creamy pastas (alfredo, carbonara, vodka sauce), garlic bread (250–300 cal per slice), fried entrées (chicken parm, fried calamari), oversized pasta portions (can top 1,000+ cal)

💡 Portion Hack: split pasta dishes in half and pair with a salad; skip the breadbasket or share one slice

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⭐ Better Choice — fresh and veggie-forward, but calories add up quickly with oils, pita, dips, and fried items

Meal Options

1. Chicken or Shrimp Souvlaki + Greek Salad (light feta, dressing on side) — ~430 cal | 36g protein | 7g fiber
    
2. Grilled Salmon + Veggies + Lemon — ~450 cal | 42g protein | 6g fiber
    
3. Chicken Shawarma Plate (no rice, extra salad) — ~470 cal | 38g protein | 8g fiber
    
4. Falafel Plate (2 falafel, extra veggies, light tahini) — ~400 cal | 18g protein | 9g fiber
    
5. Gyro Salad (skip pita, light feta/tzatziki) — ~440 cal | 33g protein | 7g fiber 

✅ Smart Swaps: swap pita for extra salad; grilled skewers > fried falafel
 

⚠️ Watch Out: big pita wraps, oily dolmas, heavy feta, oversized portions
 

💡 Portion Hack: share 1 entrée + 1–2 appetizers for variety with lighter portions

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↑ Top • Essentials • Burgers & Subs • Pizza • Chicken • Mexican • Asian • Sit-Down Favorites • Coffee  • Global Favorites • Breakfasts •  Takeout Picks

Because eating out isn’t just restaurants — sometimes it’s takeout at home.

Here are a few of my go-to’s when I don’t feel like cooking — always paired with a fresh dinner salad and smart swaps:

1. Papa Murphy’s Pizza (monthly treat)

• Gourmet Vegetarian, Chicken Garlic, or Cowboy (2 slices + salad)

• Tip: We buy family size, cut smaller slices, and stretch it into 3 dinners.

2. Arby’s Turkey Gyro

• I cut it in half and pair it with a homemade salad.

• Half now, save the other half for lunch.
   

3. Panda Express

• Mushroom Chicken + Green Bean Chicken

• Veggie side (broccoli, onion, cabbage)

• Eat half, save half for later.

• I’ll take a forkful or two of chow mein for flavor — it’s my little treat.
   

4. Chipotle Chicken Veggie Bowl

• Extra roasted veggies + lettuce

• No sour cream, cheese, or guac.

• Add a spoon of Fage yogurt instead for creaminess.

✨ We do takeout no more than once a week, and most leftovers become my husband’s lunch. This keeps us both satisfied, on plan, and stress-free.

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↑ Top • Essentials • Burgers & Subs • Pizza • Chicken • Mexican • Asian • Sit-Down Favorites • Coffee  • Global Favorites • Breakfasts •  Takeout Picks