Restaurant & Eating Out Guide

Order confidently, enjoy your meal, and keep moving forward. 

The meals and ordering ideas in this guide have been selected because they can fit within the Thrive approach when ordered as shown. Some include simple portion adjustments, swaps, or sides to help create a more balanced meal.

You don't need to find the exact restaurant or meal listed here. Use these examples to learn what to look for wherever you eat — whether you're picking up dinner close to home, trying a local restaurant, or traveling somewhere new.

Along with familiar restaurant chains, you'll find guidance for many different kinds of food — from pizza and Mexican to Thai, Indian, Korean, Italian, and more. The goal is to help you make a good choice even when the restaurant itself isn't in this guide.

Nutrition information is included selectively when it helps with portions or makes a comparison especially useful.

Following the 8-Week Meal Plan?
 

Restaurant menus change from time to time. If a scheduled restaurant meal is no longer available at your location, choose a similar dinner from this guide and follow the portions and ordering guidance provided. Then continue with the 8-Week Meal Plan as written at your next meal.

Bonus

Don’t miss Breakfast & Brunch Picks and Isabelle’s Takeout Picks — where I share meals I personally order and how I keep them balanced.

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Restaurant salads can be surprisingly substantial.

Applebee's currently lists its Oriental Chicken Salad at 1,550 calories. I ate that salad for years — and I had no idea. Years ago, we didn't have restaurant nutrition information at our fingertips the way we do today. Now, many restaurants publish nutrition information online, giving us another useful tool when we want to learn more about what's in a restaurant meal.

The vegetables themselves usually aren't what make the difference. It's how quickly cheese, croutons, bacon, nuts, grains, fried toppings, and generous amounts of dressing can add up.

How to Keep Salads Smart 

Side Salads → Keep them simple with lettuce and vegetables — ask for dressing on the side and use about 1 tablespoon.

Meal Salads → Choose a good protein source such as chicken, fish, or eggs and include plenty of vegetables.

Dressings → Ask for dressing on the side and use about 1 tablespoon. This lets you control the amount while still getting plenty of flavor. (I sometimes bring my own Bolthouse yogurt-based Caesar — tasty, creamy, and lighter than many restaurant Caesar dressings. And I use about 2 tablespoons)

Toppings → Skip cheese, croutons, and fried toppings. If you'd like nuts or grains, order them on the side and add about 1 tablespoon.

Technology can be a helpful tool when you're eating at an unfamiliar restaurant, traveling, or looking at a menu with lots of choices.

One option is to take a photo of the menu and use an AI tool such as ChatGPT to help you think through which choices may best fit the Thrive approach.

You Might Ask

• Which 2–3 menu items best fit the Thrive with Isabelle™ approach?
• How could I increase the protein in this meal?
• What simple modifications would make this meal more balanced?
• Which option is likely to be the most filling?
• Can you help me choose between these three meals?

Technology doesn't replace learning how to make these choices yourself, but it can be a useful extra tool when you're faced with an unfamiliar menu or many choices.

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Panera Bread • Subway • Jersey Mike’s • Jimmy John’s • Firehouse Subs 

Sandwiches & Subs — Tips

Start with protein and vegetables. Choose grilled chicken, sliced turkey, or plain tuna when available, and add plenty of vegetables. Skip higher-fat processed meats such as salami, bologna, pastrami, ham, and corned beef. Tuna salad and egg salad can be much higher in calories when prepared with mayonnaise, so choose plain tuna or sliced hard-boiled egg when available instead.

Keep subs and sandwiches to about 6 inches or less. Choose a 6-inch, half, small, or comparable portion. If only a larger sandwich is available, share or save the rest for another meal.

Try it open-faced. Removing the top slice of bread or half of the roll is an easy way to reduce the bread portion without giving it up entirely.

Keep sauces and dressings limited. Mustard and vinegar are easy choices. For mayonnaise, creamy dressings, or other higher-calorie sources, ask for them on the side and use about 1 tablespoon.

If you want chips, portion them before you begin. Have about 7–10 chips alongside your sandwich rather than eating them directly from the bag.

A broad menu and flexible portions make it easier to build a balanced meal.

Meal Options

Build-Your-Own Grilled Chicken Bowl — Start with a grilled chicken bowl and choose a whole serving of grilled chicken. Add plenty of vegetables, such as arugula, lettuce, grape tomatoes, diced cucumbers, pickled red onions, and broccoli. Ask for light black beans, light roasted sweet potatoes, light roasted corn, and light hummus. Add mango, plain yogurt, or kalamata olives if you'd like. Ask for dressing on the side and use about 1 tablespoon. Choose a baguette or apple for your side.

Isabelle's Tip: I recently ordered a bowl this way and loved being able to build it myself. I chose plenty of vegetables and used smaller portions of the more substantial additions, such as beans, roasted sweet potatoes, hummus, and olives. I chose the baguette as my side.

Fuji Apple Chicken Salad — Choose the half portion and ask for dressing on the side. Use about 1 tablespoon.

You Pick Two — Choose a half sandwich with chicken or turkey and pair it with a salad or broth-based soup. If choosing a salad, ask for dressing on the side and use about 1 tablespoon.

Green Goddess Cobb Salad with Chicken — Choose the half portion and ask for dressing on the side. Use about 1 tablespoon.

Smarter Sides: Apple, broth-based soup, or half salad — ask for dressing on the side and use about 1 tablespoon.

Watch Out: Full-size salads, sandwiches, creamy soups, bakery items, and add-ons can add up quickly. Choose the portions and combinations shown above.

Isabelle's Tip: I typically order a half salad with chicken, dressing on the side, and a baguette as my side. I use about 1 tablespoon of dressing.

Subway makes it easy to build a meal around protein, vegetables, and a 6” or comparable bread portion. With plenty of customization, it's one of the easier quick-service restaurants for creating a balanced meal.

Meal Options

6-Inch Grilled Chicken — Load it with vegetables and choose mustard or vinegar. 

6-Inch Oven-Roasted Turkey — Add plenty of vegetables and choose mustard or vinegar.

6-Inch Veggie Delite® + Grilled Chicken —Start with the Veggie Delite®, add grilled chicken, and load it with vegetables. Choose mustard or vinegar.

6-Inch Sweet Onion Chicken Teriyaki® —Add plenty of vegetables. The teriyaki already provides plenty of flavor, so skip additional creamy or sweet sauces.

Grilled Chicken or Oven-Roasted Turkey Protein Bowl — Load it with vegetables and choose mustard, vinegar, or another simple dressing. For creamy dressings or sauces, ask for them on the side and use about 1 tablespoon. 

Isabelle's Tip: I typically order a 6-inch grilled chicken sandwich on whole-grain bread, loaded with vegetables and mustard, with no other sauces. If I want chips with it, I portion about 7–10 Baked Lay's chips or other baked chips rather than eating directly from the bag. It's simple, satisfying, and one of my favorite takeout meals.

Jersey Mike’s offers plenty of customization, making it possible to build a satisfying sub around protein and fresh vegetables.

Meal Options

Turkey Sub — Mini — Add plenty of lettuce, tomato, onion, and other available vegetables. Ask for no oil and use vinegar and seasonings for flavor.

Turkey Sub in a Tub — A good alternative when you'd rather have the sandwich fillings without the bread. Add plenty of vegetables, ask for no oil, and use vinegar and seasonings for flavor.

Grilled Portabella Mushroom & Swiss — Mini — A meatless option with grilled portabella mushrooms, onions, and peppers, and Swiss cheese.

Jimmy John's offers simple protein choices, fresh vegetables, several bread options, and its lettuce-wrapped Unwich®, making it relatively easy to customize a sandwich.

Meal Options 

Turkey Tom® Little John — Choose the smaller Little John size. Add plenty of lettuce, tomato, cucumber, onion, and other available vegetables. Leave off the mayonnaise and choose mustard instead. Add a Jumbo Kosher Dill Jimmy Pickle®. 

Turkey Tom® on Sliced Wheat — Choose sliced wheat instead of the 8-inch French roll when you'd prefer a more traditional sliced-bread sandwich. Add plenty of vegetables, leave off the mayonnaise, and choose mustard instead. Add a Jumbo Kosher Dill Jimmy Pickle®.

Turkey Tom® Unwich® — Choose the lettuce-wrapped version instead of bread. Add plenty of vegetables, leave off the mayonnaise, and choose mustard instead. Add a Jumbo Kosher Dill Jimmy Pickle®.

Firehouse Subs offers several ways to build a balanced meal, including grilled chicken, turkey, salads, and vegetables.

Meal Options

Build Your Own Grilled Chicken Breast Sub — Small — Add plenty of available vegetables. Leave off the mayonnaise and choose mustard instead.

Build Your Own Smoked Turkey & Provolone Sub — Small — Add plenty of available vegetables. Leave off the mayonnaise and choose mustard instead.

Firehouse Salad with Grilled Chicken —Grilled chicken with romaine and vegetables. Ask for dressing on the side and use about 1 tablespoon.

Firehouse Salad with Turkey — Turkey with romaine and vegetables. Ask for dressing on the side and use about 1 tablespoon.

Smarter Sides: Side Salad — ask for dressing on the side and use about 1 tablespoon.

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Burger King • Carl's Jr • Five Guys • In-N-Out • Jack-in-the-Box • McDonald's • Wendy's 

When Burger Restaurants Are the Only Available Option

Fast-food burger restaurants aren't among Thrive's first choices for regular takeout because they can make it harder to build a balanced meal. But sometimes they're what's available — when you're traveling, at an airport, on the road, or simply don't have a better option nearby. That's why they're included here.

When you have a choice, some burger restaurants offer additional options beyond burgers, including grilled chicken, salads, wraps, or bowls. Menus vary by restaurant and location, so check what's available where you're ordering.

Tips

Add vegetables whenever they're available.Look for lettuce, tomato, onion, pickles, peppers, or other vegetables the restaurant offers.

Choose grilled chicken when it's available.It can be a good alternative to a burger. Look for vegetables alongside it and ask for creamy sauces or dressings on the side — use about 1 tablespoon.

Ask for no butter or oil on the bun. Some restaurants butter or oil their buns before grilling or toasting them, adding something you may not even realize is there.

A smaller burger can work too. If you'd like less bread, remove the top half of the bun and enjoy the burger open-faced. If you're adding a creamy or higher-calorie sauce, ask for it on the side and use about 1 tablespoon.

A lettuce wrap gives you another option.If one small lettuce-wrapped burger doesn't feel like enough for a meal, consider two smaller ones with plenty of vegetables. For creamy or higher-calorie sauces, ask for them on the side when possible and use about 1 tablespoon.

Don't automatically add fries. Look for fruit, a small side of chili, or a baked potato topped with green onions and about 1 tablespoon of sour cream instead of butter. If there isn't a side that works well with your meal, the entrée can stand on its own.

Choose water, unsweetened tea, sparkling water, or another unsweetened beverage most of the time.

A simple burger can work when you build the rest of the meal around it.

Meal Options

Whopper Jr.® — Ask for mustard if you enjoy it, no mayonnaise, and extra lettuce, tomato, and onion. Add 8 Chicken Fries for additional protein. If you'd like dipping sauce, choose BBQ or Sweet & Sour and use about 1 tablespoon. Add Mott's® Applesauce, when available.

Hamburger — Ask for mustard if you enjoy it, no mayonnaise, and extra lettuce, tomato, and onion. Add 8 Chicken Friesfor additional protein. If you'd like dipping sauce, choose BBQ or Sweet & Sour and use about 1 tablespoon. Add Mott's® Applesauce, when available.

Cheeseburger — Ask for mustard if you enjoy it, no mayonnaise, and extra lettuce, tomato, and onion. Add 8 Chicken Fries for additional protein. If you'd like dipping sauce, choose BBQ or Sweet & Sour and use about 1 tablespoon. Add Mott's® Applesauce, when available.

Watch Out: Larger burgers can climb quickly in calories, especially when paired with fries and a sugary drink or shake. Choose a smaller burger and build around it rather than automatically ordering a traditional burger-fries-drink combination.

Several charbroiled options can work, especially with simple modifications.

Meal Options

Charbroiled BBQ Chicken™ Sandwich — Ask for extra lettuce and tomato. Keep the BBQ sauce that comes on the sandwich. If you'd like less bread, ask for it lettuce-wrapped, when available.

Single Famous Star® — Lettuce-Wrapped —Ask for it lettuce-wrapped, without cheese, mayonnaise, or Classic Sauce. Keep the lettuce, tomato, onion, and pickles, and ask for extra lettuce, tomato, and onion if you'd like. Add mustard for additional flavor.

Bacon, Egg & Cheese Burrito — A breakfast option with eggs, bacon, and cheese in a flour tortilla. Order the burrito by itself rather than as a combo with Hash Rounds®. Breakfast hours vary by location. 

Portions can be generous, but Five Guys offers plenty of customization and a wide variety of vegetable toppings.

Meal Options

Little Hamburger — Add lettuce, tomato, onion, pickles, grilled mushrooms, and grilled onions. Add green peppers or jalapeños if you'd like. Choose mustard for sauce.

Little Cheeseburger — Add lettuce, tomato, onion, pickles, grilled mushrooms, and grilled onions. Add green peppers or jalapeños if you'd like. Choose mustard for sauce.

Little Hamburger — Lettuce-Wrapped —Order the Little Hamburger in a lettuce wrap and load it with lettuce, tomato, onion, pickles, grilled mushrooms, and grilled onions. Add green peppers or jalapeños if you'd like. Choose mustard for sauce.

Veggie Sandwich — Five Guys' Veggie Sandwich isn't a veggie burger — it's made with grilled onions, grilled mushrooms, green peppers, lettuce, and tomatoes. Add cheese for additional protein.

In-N-Out's simple menu offers several useful customizations, including Protein Style® and extra vegetables.

Meal Options

Protein Style® Hamburger — Order the hamburger wrapped in lettuce instead of a bun. Ask for mustard and ketchup instead of spread. Add extra lettuce, tomato, and onion, plus grilled onions and pickles if you enjoy them.

Hamburger — Ask for mustard and ketchup instead of spread. Add extra lettuce, tomato, and onion, plus grilled onions and pickles if you enjoy them.

Cheeseburger — Ask for mustard and ketchup instead of spread. Add extra lettuce, tomato, and onion, plus grilled onions and pickles if you enjoy them.

Watch Out: In-N-Out's fries add 360 calories, while its shakes currently range from 590–610 calories. Ordering both can add about 950 calories or more before the burger.

Jack in the Box offers several grilled-chicken options that make it easier to build a meal around protein, vegetables, and a controlled portion of starch.

Meal Options

Fajita Protein Bowl with Grilled Chicken — Choose grilled rather than crispy chicken and light brown or white rice. The bowl includes grilled onions, corn and black beans, and shredded cheddar. Ask for light corn, black beans, and shredded cheddar. Ask for the Chipotle Ranch on the side and use about 1 tablespoon.

Fajita Jack Wrap with Grilled Chicken — Choose grilled rather than crispy chicken. The wrap includes lettuce, tomato, grilled onions, and shredded cheddar. Ask for the Chipotle Ranch on the side and use about 1 tablespoon.

Classic Jack Wrap with Grilled Chicken —Choose grilled rather than crispy chicken. It comes with lettuce, pickles, and shredded cheddar. Ask for the Good Good Sauce and Buttermilk Ranch on the side and use about 1 tablespoon total.

Breakfast Jack® — A simple all-day breakfast option with egg, ham, and cheese on a bun. Order it by itself rather than automatically adding hash browns.

Simple burgers, chicken, and breakfast choices can work when options are limited. Focus on the entrée rather than automatically turning it into a combo meal.

Meal Options

Egg McMuffin® + Apple Slices — A simple breakfast option with egg, Canadian bacon, and cheese on an English muffin. Ask for no butter on the English muffin. Choose Apple Slices instead of Hash Browns.

Double Hamburger + Apple Slices — Two beef patties with pickles, onions, ketchup, and mustard. Ask for extra pickles and onions. Choose Apple Slices instead of fries.

Hamburger + Apple Slices — Ask for extra pickles and onions. Choose Apple Slices instead of fries.

Cheeseburger + Apple Slices — Ask for extra pickles and onions. Choose Apple Slices instead of fries.

6-Piece Chicken McNuggets® + Apple Slices —Choose Apple Slices instead of fries. If you'd like dipping sauce, use about 1 tablespoon.

Fruit & Maple Oatmeal — Made with whole-grain oats, apples, cranberries, and raisins. A useful breakfast alternative when you'd rather have oatmeal than a breakfast sandwich.

Smarter Sides: Apple Slices are the best fit for rounding out these meals. McDonald’s doesn’t offer many sides that help build a Thrive-style meal, so it’s also fine to order the entrée without another side.

Chili, baked potatoes, grilled chicken, and salads provide several ways to build a more balanced meal.

Meal Options

Chili + Plain Baked Potato — A particularly good combination when you want a filling meal with protein and fiber. Spoon some of the chili over the baked potato or enjoy them separately.

Large Chili — A simple, filling choice with 25 g of protein and fiber from the beans.

Grilled Chicken Ranch Wrap — Grilled chicken, romaine lettuce, and shredded cheddar in a tortilla. Ask for light ranch.

Parmesan Caesar Salad with Grilled Chicken —Ask for the Caesar dressing on the side and use about 1 tablespoon.

Jr. Cheeseburger Deluxe + Apple Bites —Comes with lettuce, tomato, onion, and pickles. Ask for extra lettuce, tomato, and onion, leave off the mayonnaise, and keep the ketchup and mustard. Choose Apple Bites instead of fries.

Smarter Sides: Plain baked potato • Small Chili • Apple Bites

Watch Out: Salads aren't automatically light. Wendy's Caesar dressing currently contains 240 calories per packet, so asking for it on the side and using about 1 tablespoon lets you control how much goes onto the salad.

And don't overlook the simplest Wendy's option: chili and a baked potato can make a satisfying meal without ordering a burger-and-fries combo at all.

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Papa Murphy's • Domino's • Little Caesars • Pizza Hut • Papa John's • MOD Pizza • Blaze Pizza

Tips

Build around vegetables and protein when available. Add grilled chicken when available, along with vegetables such as mushrooms, onions, peppers, tomatoes, spinach, or other vegetable toppings the restaurant offers.

Add a side salad when available. Ask for dressing on the side and use about 1 tablespoon.

Thin crust is Thrive's first choice. It leaves more room in the meal for the toppings, protein, and salad that help make pizza night more balanced. If you really don't enjoy thin crust, choose regular crust instead and follow the same portion guidance. Skip thick, deep-dish, and stuffed crusts.

Skip extra cheese. There's usually plenty of cheese already on the pizza, especially when you're adding flavorful toppings.

Skip the extras you don't need. Breadsticks, cheesy breads, creamy dips, and similar sides can add hundreds of calories to a pizza meal without making it more balanced. Build your meal around the pizza and salad instead.

A Note on Pizza Portions

Keep it simple. For a traditional round pizza cut into standard slices, use the size of the pizza as a general guide:

• 10-inch small → about 2 slices
• 12-inch medium → about 1½ slices
• 14-inch large → about 1 slice

Pair your pizza with a generous side salad when available.

For a large pizza, try cutting your slice in half. You'll have two pieces on your plate, which can make the portion feel more satisfying.

Papa Murphy’s makes it especially easy to customize your pizza and manage portions at home.

Meal Options

Gourmet Vegetarian + Grilled Chicken —Add grilled chicken to the Gourmet Vegetarian while keeping all of its vegetable toppings. Ask for light sauce, light cheese, and extra grilled chicken for more protein.

Chicken Bacon Artichoke — Grilled chicken, artichoke hearts, spinach, bacon, and cheese with creamy garlic sauce. Ask for light creamy garlic sauce, light cheese, and add extra grilled chicken for more protein.

Build a Half-and-Half Pizza — Combine two favorites on one pizza. Try ½ Gourmet Vegetarian with added grilled chicken + ½ Chicken Bacon Artichoke. Ask for light sauce, light cheese, and extra grilled chicken for more protein.

Chicken Garlic — Grilled chicken, tomatoes, and green onions with cheese and creamy garlic sauce. Ask for light creamy garlic sauce, light cheese, and add extra grilled chicken for more protein.

Herb Chicken Mediterranean — Grilled chicken, spinach, sun-dried tomatoes, feta, and mozzarella with an olive oil and garlic sauce. Ask for light cheese, light sauce, and add extra grilled chicken for more protein.

Smarter Sides: Homemade dinner salad or Papa Murphy’s side salad, when available — ask for dressing on the side and use about 1 tablespoon.

Isabelle’s Tip: We often order a pizza that's ½ Gourmet Vegetarian with grilled chicken and ½ Chicken Bacon Artichoke, and we add extra grilled chicken for more protein. We also ask for light sauce and light cheese — it still tastes just as good. I prefer regular crust, so that's what I choose. I follow the pizza portion guidance above, cut my portion into smaller pieces, and pair it with a big homemade salad. It's one of my favorite pizza-night meals.

Crunchy Thin Crust, grilled chicken, and plenty of vegetable toppings make it possible to build a more balanced pizza 

Meal Options

Pacific Veggie — Choose Crunchy Thin Crust and ask for light cheese. This vegetable-forward pizza includes spinach, onions, mushrooms, tomatoes, roasted red peppers, and black olives.

Build Your Own with Grilled Chicken + Vegetables — Choose Crunchy Thin Crust, grilled chicken, light cheese, and tomato sauce. Ask for a double order of vegetables. Choose from spinach, mushrooms, onions, green peppers, tomatoes, or roasted red peppers.

Build Your Own Vegetable Pizza — Choose Crunchy Thin Crust, light cheese, and tomato sauce. Ask for a double order of vegetables. Choose from spinach, mushrooms, onions, green peppers, tomatoes, or roasted red peppers.

Portion Tip: Domino’s Crunchy Thin Crust is cut into small square pieces rather than traditional slices. For the pizzas above, use this as your guide:

• 10-inch Small — about 3–4 pieces
• 12-inch Medium — about 4 pieces
• 14-inch Large — about 2–3 pieces

Pair your pizza with a generous side salad.

Because the square pieces aren't all exactly the same size, aim for a mix of edge and center pieces rather than choosing only the largest center pieces.

Smarter Sides: A simple side salad, when available, or a homemade vegetable salad if you're eating at home — ask for dressing on the side and use about 1 tablespoon.

Thin crust and vegetable toppings can work well — skip deep-dish and stuffed-crust options.

Meal Options

Veggie Pizza — Choose Thin Crust, when available for customization, and ask for light cheese. Ask for extra vegetables such as mushrooms, green peppers, onions, black olives, or other vegetable toppings available at your location.

Create Your Own Vegetable Pizza — Choose Thin Crust, light cheese, and pizza sauce. Ask for extra vegetables such as mushrooms, green peppers, onions, black olives, or other vegetable toppings available at your location.

Portion Tip: Little Caesars Thin Crust pizzas come in one size — 14-inch Large — and are calorie-dense even though the crust is thin. Enjoy 1 slice and cut it in half for a more satisfying experience. Add a generous side salad with lots of vegetables and 1 tablespoon of dressing.

Smarter Sides: Little Caesars doesn't offer a dependable vegetable side nationally, so pair your pizza with a homemade salad when you're eating at home — use about 1 tablespoon dressing.

Watch Out: Skip Crazy Bread®, Italian Cheese Bread, creamy dips, stuffed crust, and Detroit-style deep dish when you're building a Thrive pizza meal. The pizza and salad are the meal.

Thin ’N Crispy® crust and vegetable toppings can work well — skip Original Pan® and Original Stuffed Crust® when you're building a Thrive pizza meal. See Portion Tip for guidance. 

Meal Options

Veggie Lover’s® Pizza — Choose Thin ’N Crispy® crust and ask for light cheese. The pizza comes with mushrooms, green peppers, onions, tomatoes, and black olives — ask for extra vegetables. If ordering a Medium Thin ’N Crispy® pizza, enjoy 2 slices. If ordering a Large, enjoy 1 ½ slices. Add a generous side salad with lots of vegetables and 1 tablespoon of dressing.

Build Your Own with Grilled Chicken + Vegetables — Choose Thin ’N Crispy® crust, light cheese, and classic marinara sauce. When available as a topping, add grilled chicken. Add mushrooms, green peppers, onions, tomatoes, black olives, or other available vegetables — ask for extra vegetables. If ordering a Medium Thin ’N Crispy® pizza, enjoy 2 slices. If ordering a Large, enjoy 1 ½ slices. Add a generous side salad with lots of vegetables and 1 tablespoon of dressing. 

Smarter Sides: Side salads are not dependable at every Pizza Hut location, so add a homemade salad when you're eating at home — use about 1 tablespoon of dressing.

Watch Out: Skip breadsticks, cheese sticks, fries, creamy dips, Original Pan®, and Original Stuffed Crust® when you're building a Thrive pizza meal. The pizza and salad are the meal.

Decent in a pinch — choose Thin Crust, light cheese, and plenty of vegetables — skip stuffed-crust and cheese-heavy options.

Meal Options

Garden Fresh — Choose Thin Crust and ask for light cheese. The pizza comes with green peppers, onions, mushrooms, black olives, and Roma tomatoes — ask for extra vegetables. Enjoy 1 ½ slices. Add a generous side salad with lots of vegetables and 1 tablespoon of dressing.

Create Your Own with Grilled Chicken + Vegetables — Choose Thin Crust, light cheese, and original pizza sauce. Add grilled chicken when available, along with several vegetables such as mushrooms, green peppers, onions, Roma tomatoes, or other available vegetable toppings — ask for extra vegetables. Enjoy 1 ½ slices. Add a generous side salad with lots of vegetables and 1 tablespoon of dressing.

Smarter Sides: Papa Johns doesn't offer a dependable vegetable side nationally, so pair your pizza with a homemade salad when you're eating at home — use about 1 tablespoon of dressing.

Watch Out: Skip breadsticks, cheese sticks, garlic knots, creamy dipping sauces, and stuffed-crust options when you're building a Thrive pizza meal. The pizza and salad are the meal.

Better Choice — highly customizable, with smaller portions and plenty of vegetable and protein choices.

Meal Options

Small Build Your Own Pizza — 6 inches —Choose the standard thin crust, light cheese, and grilled chicken. Load up on vegetables such as mushrooms, green bell peppers, red onions, roasted broccoli, roasted red peppers, spinach, and tomatoes — and ask for extra vegetables. Enjoy the whole pizza. Add a generous side salad with lots of vegetables and 1 tablespoon of dressing.

Regular Build Your Own Pizza — 11 inches —Choose the standard thin crust, light cheese, and grilled chicken. Load up on vegetables such as mushrooms, green bell peppers, red onions, roasted broccoli, roasted red peppers, spinach, and tomatoes — and ask for extra vegetables. Enjoy ½ the pizza and save the rest. Add a generous side salad with lots of vegetables and 1 tablespoon of dressing.

Veg Out — Choose a standard thin crust, light cheese, and add grilled chicken. The pizza comes with mushrooms, green bell peppers, red onions, black olives, diced tomatoes, and oregano — ask for extra vegetables. Enjoy the whole 6-inch Small or ½ of the 11-inch Regular. Add a generous side salad with lots of vegetables and 1 tablespoon of dressing.

Smarter Sides: Choose a Mini Garden Salad, or customize a Mini Salad with plenty of vegetables — use about 1 tablespoon of dressing.

Watch Out: Skip thick crust, extra cheese, and calorie-dense finishing sauces. Build your pizza around lean protein and plenty of vegetables — the pizza and salad are the meal.

Better Choice — highly customizable, with plenty of vegetable toppings and an easy pizza-and-salad combination.

Meal Options

Take Two — Build Your Own Half 11-Inch Pizza + Side Salad — Choose the classic crust, red sauce, light cheese, and grilled chicken. Load up on vegetables such as mushrooms, tomatoes, red onions, roasted red peppers, artichokes, spinach, and arugula. Choose a vegetable-based side salad and use about 1 tablespoon of dressing.

Build Your Own Pizza — 11 inches — Choose the classic crust, red sauce, light cheese, and grilled chicken. Load up on vegetables such as mushrooms, tomatoes, red onions, roasted red peppers, artichokes, spinach, and arugula. Enjoy ½ the pizza and save the rest. Add a side salad with plenty of vegetables and 1 tablespoon of dressing.

Smarter Sides: Choose the Greenhouse Grecian Side Salad or another vegetable-based side salad — use about 1 tablespoon of dressing. Or if you are eating the pizza at home and would like to make your own salad, add lots of vegetables and 1 tablespoon of dressing. 

Watch Out: Skip cheese-heavy pizzas, creamy sauces, cheesy bread, and calorie-dense finishing drizzles. Build your pizza around lean protein and plenty of vegetables — the pizza and salad are the meal.

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Chick-fil-A • El Pollo Loco • KFC

Chicken Chains — Tips

Choose grilled chicken when it's available.When grilled chicken isn’t available, choose a smaller portion of breaded or fried chicken and skip the breading when it’s easy to remove.

Add vegetables or fruit. Choose a vegetable side, side salad, or fruit when available.

Keep dressings and creamy sauces limited.Ask for them on the side and use about 1 tablespoon.

Don't automatically add fries, biscuits, mac & cheese, or other higher-calorie sides. Instead, look for vegetables, a side salad, fruit, or another simple side that fits the meal. If there isn't one, the chicken can stand on its own.

Choose water, unsweetened tea, sparkling water, or another unsweetened beverage most of the time.

Chick-fil-A offers several easy ways to build a meal around grilled chicken, vegetables, and fruit.

Meal Options

8-Count Grilled Nuggets + Side Salad —Choose the Side Salad with Light Italian Dressing.

Grilled Chicken Sandwich + Fruit Cup —Grilled chicken with lettuce and tomato on a multigrain bun. Choose a Fruit Cup instead of fries.

Chick-fil-A Cool Wrap® — Grilled chicken, lettuce, and cheese in a flaxseed-flour flatbread. Skip the Avocado Lime Ranch and choose Light Italian Dressing.

Market Salad with Grilled Chicken — Mixed greens, grilled chicken, apples, strawberries, blueberries, blue cheese crumbles, granola, and roasted almonds. Choose Light Italian Dressinginstead of the Zesty Apple Cider Vinaigrette.

Egg White Grill — Grilled chicken, egg whites, and cheese on an English muffin — a good option when you're ordering breakfast.

Smarter Sides: Fruit Cup • Side Salad with Light Italian • Kale Crunch Side

El Pollo Loco specializes in citrus-marinated, fire-grilled chicken and offers several ways to build a meal around chicken, beans, vegetables, and other simple sides.

Meal Options

2-Piece Fire-Grilled Chicken Meal — Breast + Wing — Choose broccoli + pinto beans for your two sides.

Original Pollo Bowl® — Fire-grilled chopped chicken, pinto beans, seasoned rice, salsa fresca, onions, and cilantro.

Mexican Caesar Double Pollo Salad — A double portion of fire-grilled chicken with super greens and romaine, avocado, cotija cheese, salsa fresca, and tortilla strips. Ask for the creamy Mexican Caesar dressing on the side and use about 1 tablespoon.

 Loco Side Salad + Chopped Chicken Breast —Add a side of chopped fire-grilled chicken breast to the salad. Ask for the Creamy Cilantro Dressing on the side and use about 1 tablespoon.

Smarter Sides: Broccoli • Pinto Beans • Corn • Loco Side Salad — ask for dressing on the side and use about 1 tablespoon.

Tip: Chicken meals come with two sides, so use them to build your plate. Broccoli + pinto beans gives you vegetables, fiber, and additional protein alongside the fire-grilled chicken. Corn or a Loco Side Salad can also work well.

KFC doesn't offer the same range of grilled chicken and vegetable-based meals as some other chicken restaurants, but you can still keep the meal simple when KFC is what's available.

Meal Options

2-Piece Original Recipe® Chicken + Side —Choose 1 chicken breast and add corn or mashed potatoes without gravy.

Original Recipe® Tenders — 2–3 Pieces + Side — Choose 2–3 tenders, skip the dipping sauce, and add corn or mashed potatoes without gravy.

Smarter Sides: Corn • Mashed Potatoes without Gravy

Watch Out: Skip fries, mac & cheese, biscuits, and creamy dipping sauces when you're building a Thrive meal.

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Baja Fresh • Chipotle • Del Taco • QDOBA • Taco Bell

Mexican Chains — Tips

When Chipotle Is an Option

Chipotle makes it especially easy to build a Thrive-friendly Mexican meal because you can see the ingredients, control what goes into your meal, and customize the portions.

Bowls and salads are especially easy to customize. Build around chicken and fajita vegetables, then add lettuce, fresh tomato salsa, or another salsa you enjoy. If choosing the corn salsa, keep it to about 2 tablespoons. If adding beans, ask for a light portion — about ¼ cup. If adding rice, keep it to about ½ cup.

A burrito can work too. Chipotle's large flour tortilla adds substantially to the meal, so choose the fillings carefully. Build around chicken, fajita vegetables, lettuce, and salsa. If adding rice, keep it to about ½ cup. Keep guacamole to about 2 tablespoons, and sour cream or queso to about 1 tablespoon. Skip ingredients you don't particularly want. Ask to have the burrito cut in half, enjoy one half, and save the other for another meal.

Be selective with toppings. Keep guacamole to about 2 tablespoons. If choosing sour cream or queso, aim for about 1 tablespoon. If you're taking your meal home, you can also skip the sour cream and add plain Greek yogurt, such as Fage.

At Other Mexican Restaurants

Preparation can vary considerably from restaurant to restaurant, so a little more care when ordering can make a big difference.

Start with protein. Choose grilled chicken when available.

Build in fresh vegetables. Add lettuce, tomatoes, salsa, pico de gallo, cabbage, jalapeños, serrano peppers, or other fresh vegetables available. Be more cautious with vegetables served sizzling in a skillet; peppers, onions, mushrooms, and zucchini may be cooked with considerably more oil than you would use at home.

Bowls and salads can still be good choices.Build around grilled chicken and fresh vegetables. If adding beans, ask for them on the side and use about ¼ cup. If adding rice, keep it to about ½ cup.

Tacos can work well too. Two tacos with grilled chicken and plenty of vegetables can make a simple meal. Choose corn tortillas when available. Some restaurants use two corn tortillas for each taco; if they do, ask for one tortilla per taco.

Be mindful of higher-calorie toppings. Cheese, sour cream, guacamole, queso, and creamy dressings can add up quickly. Keep guacamole to about 2 tablespoons. Aim for about 1 tablespoon of each if choosing sour cream, queso, or creamy dressing. Skip cheese when you already have other higher-calorie toppings.

If you want chips, portion them before you start eating. Aim for about 5–7 tortilla chips with salsa rather than eating from the basket.

Choose water, unsweetened tea, sparkling water, or another unsweetened beverage most of the time.

Fire-grilled proteins, fresh vegetables, salads, tacos, and a salsa bar provide plenty of ways to build a balanced meal.

Meal Options

2 Grilled Fish Tacos — Choose grilled fish tacos on corn tortillas with guacamole, cabbage mix, salsa verde, and pico de gallo. Ask for one corn tortilla per taco instead of the usual two.

2 Baja Tacos with Fire-Grilled Chicken — Choose corn tortillas (one tortilla per taco) with chicken, salsa, onion, and cilantro.

Baja Ensalada with Fire-Grilled Chicken —Lettuce, chicken, pico de gallo, cotija cheese, and tortilla strips; ask for dressing on the side and use about 1 tablespoon.

Baja Ensalada with Fire-Grilled Shrimp — Lettuce, shrimp, pico de gallo, cotija cheese, and tortilla strips; ask for dressing on the side and use about 1 tablespoon.

Baja Bowl with Fire-Grilled Chicken — Ask for a half portion of rice and light beans, with chicken, roasted vegetables, salsa verde, onion, and cilantro.

Isabelle’s Tip: I usually order two grilled fish or chicken Baja Tacos with one corn tortilla per taco. I also enjoy 5–7 chips with my favorite mango salsa. It’s a simple way for me to enjoy the foods I like while keeping the meal balanced. 

Chipotle's customizable bowls, salads, tacos, beans, fajita vegetables, and salsas make it easy to build a meal around protein and vegetables.

Meal Options

Chicken Bowl — Chicken, half portion of rice, light black or pinto beans, double fajita vegetables, fresh tomato salsa, and lettuce.

Chicken Salad — Supergreens, chicken, light black or pinto beans, double fajita vegetables, fresh tomato salsa, and lettuce. If adding guacamole, ask for it on the side and use about 2 tablespoons.

Sofritas Bowl — Sofritas, light beans, double fajita vegetables, salsa, lettuce, and a half portion of rice.

2 Chicken Tacos — Choose corn tortillas (one tortilla per taco) and add chicken, fajita vegetables, lettuce, and salsa.

Chicken Burrito — Two Meals — Chicken, double fajita vegetables, lettuce, fresh tomato salsa, and half portion of rice. Ask to have the burrito cut in half, enjoy one half, and save the other for another meal.

Isabelle's Tip: I order a chicken bowl with very light rice and beans, extra fajita vegetables, plenty of lettuce, and fresh tomato salsa. If I'm taking it home, I sometimes add plain Greek yogurt for creaminess.

Del Taco offers several simple choices that can work well when you keep the order focused.

Meal Options

2 Grilled Chicken Street Tacos — Grilled chicken with diced onions and green sauce in a warm flour tortilla, served with lime.

2 Grilled Chicken Tacos — Grilled chicken, lettuce, and cheese; ask for light secret sauce or sauce on the side and use about 1 tablespoon.

Bean & Cheese Burrito — A simple meatless option made with beans, cheese, and your choice of red or green sauce.

QDOBA's customizable bowls, salads, tacos, beans, fajita vegetables, and salsas make it easy to build a meal around protein and vegetables.

Meal Options

Create Your Own Chicken Bowl — Grilled adobo chicken, half portion of rice, light black or pinto beans, extra fajita vegetables, pico de gallo, salsa, and lettuce.

Create Your Own Chicken Salad — Romaine, grilled adobo chicken, light black or pinto beans, extra fajita vegetables, pico de gallo, and salsa.

Citrus Lime Chicken Salad — Grilled adobo chicken, romaine, light black beans, light chile corn salsa, pico de gallo, and tortilla strips; ask for the citrus-lime vinaigrette on the side and use about 1 tablespoon.

2 Chicken Tacos — Choose corn tortillas (one tortilla per taco) and add grilled chicken, fajita vegetables, lettuce, pico de gallo, and salsa.

Taco Bell has fewer vegetable-forward choices than some Mexican chains, but a few simple orders can work when that's what's available.

Meal Options

Cantina Chicken Bowl — Slow-roasted chicken, seasoned rice, black beans, lettuce, purple cabbage, pico de gallo, guacamole, and cheddar cheese; ask for light rice and beans, and leave off the Avocado Ranch and sour cream. Use the Avocado Verde Salsa for additional flavor if you’d like.

Bean Burrito — Beans, cheese, onions, and red sauce; a simple meatless choice.

2 Crunchy Tacos — Keep the order simple and add lettuce, tomatoes, or pico de gallo when available.

Black Beans & Rice — A simple meatless choice when you want something smaller; add pico de gallo, lettuce, or tomatoes if you'd like more vegetables.

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Pei Wei • P.F. Chang’s • Panda Express

Asian Chains — Tips

Build the meal around protein and vegetables.Choose chicken, fish, shrimp, or tofu with plenty of vegetables when available.

Choose steamed or grilled proteins when available. Wok-cooked dishes can work too, but preparation varies. Look for dishes with plenty of vegetables and avoid heavily battered, breaded, or fried proteins.

Keep rice or noodles to about ½ cup. You don't have to eliminate them; pair them with protein and plenty of vegetables.

Choose steamed vegetables when they're available. They're an easy way to add vegetables without the additional oil and sauce that may be used in stir-fried or wok-cooked vegetables.

Keep sauces limited. Ask for sauce on the side when possible and use about 1 tablespoon. If the dish is prepared with the sauce already added, ask for light sauce when the restaurant can accommodate it.

Pei Wei offers several dishes built around chicken, vegetables, and customizable rice portions.

Meal Options

Chicken & Broccoli — Steamed white-meat chicken with broccoli, garlic, ginger, and scallions in sweet soy sauce; ask for a half portion of rice.

Thai Coconut Curry Chicken — Steamed white-meat chicken with red bell peppers, onions, and broccoli in coconut curry sauce; ask for a half portion of rice.

Mongolian Chicken — Steamed white-meat chicken with garlic, scallions, and mushrooms in sweet soy sauce; add vegetables when available and ask for a half portion of rice.

Asian Chopped Chicken Salad — A chicken-and-vegetable option when you'd prefer a salad; ask for dressing on the side and use about 1 tablespoon.

P.F. Chang’s offers several entrées built around chicken, fish, tofu, and vegetables. Because many entrées are designed for sharing, portioning the entrée and adding vegetables can make the meal easier to balance.

Meal Options

Chicken with Broccoli — Chicken and broccoli make this one of the simplest protein-and-vegetable combinations on the menu. If adding rice, ask for a half portion.

Miso Glazed Salmon — Salmon provides another protein option; pair a portion with vegetables and ask for a half portion of rice.

Buddha’s Feast — A vegetable-forward meatless option with tofu, broccoli, carrots, green beans, mushrooms, and Napa cabbage.

Portion Tip: P.F. Chang’s entrées can be substantial and are often suited for sharing. Decide before you begin how much of the entrée you plan to eat, then take the remainder home rather than treating the entire restaurant serving as one meal.

Panda Express identifies several of its protein- and vegetable-based choices as Wok Smart®. Pairing one of these entrées with Super Greens makes it especially easy to build a simple meal.

Meal Options

Mushroom Chicken + String Bean Chicken Breast + Super Greens — Choose one serving of each entrée with Super Greens for a chicken-and-vegetable dinner with plenty of variety.

Grilled Teriyaki Chicken + Super Greens + Rice or Noodles — Ask for the teriyaki sauce on the side and use about 1 tablespoon. Choose half Super Greens and half steamed rice or chow mein for the side.

String Bean Chicken Breast + Super Greens + Rice or Noodles — Choose half Super Greens and half steamed rice or chow mein for the side.

Broccoli Beef + Super Greens + Steamed Rice —Choose half Super Greens and half steamed rice for the side.

Smarter Side: Super Greens

Rice or Noodles: When you'd like rice or noodles, order half Super Greens and half steamed rice or chow mein rather than a full side of rice or noodles.

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Applebee’s • BJ’s • Black Angus • Cheesecake Factory • Chili’s • Golden Corral • IHOP • Olive Garden • Outback Steakhouse • Red Lobster • Red Robin

Sit-Down Favorites — Tips

Build the meal around protein and vegetables.Grilled chicken, fish, or another simply prepared protein are easy choices at many sit-down restaurants.

Choose vegetables or a side salad to help round out the meal. Ask for dressing on the side and use about 1 tablespoon. When ordering cooked vegetables, ask for little or no added butter or oil when possible.

Include a starch if you'd like one. A baked potato, rice, beans, or another simple starch can fit. As a general guide, aim for about ½ cup of rice or beans, ½ of a medium baked potato, or a similarly sized portion of another starch.

Restaurant portions can be generous. If an entrée is clearly more than you need for one meal, decide before you begin how much you plan to eat and take the remainder home.

Bread, appetizers, and dessert don't have to be automatic. Choose intentionally rather than adding them simply because they're offered. If you want one, enjoy it as part of the meal rather than feeling that every extra needs to be included.

Ask for simple modifications when they're useful. Sauces and dressings on the side, vegetables in place of a higher-calorie side, a half portion of rice when available, or little or no added butter or oil are easy requests at many restaurants.

Grilled chicken, salmon, salads, and vegetable sides provide several ways to build a balanced meal.

Meal Options

Blackened Cajun Salmon — Salmon with seasoned broccoli and garlic mashed potatoes; ask for a half portion of mashed potatoes or substitute another vegetable when available.

Grilled Chicken + Vegetables — Choose a grilled chicken entrée and pair it with broccoli, green beans, or other available vegetables; ask for little or no added butter when possible.

California Grilled Chicken Salad — Grilled chicken with mixed greens, avocado-cucumber salsa, tomatoes, bacon, and Parmesan; ask for the Lite Italian dressing on the side and use about 1 tablespoon. Ask for the balsamic glaze lightly or on the side when available.

Tomato Basil Soup + House Side Salad with Grilled Chicken — Choose Lite Italian dressing on the side and use about 1 tablespoon. Add grilled chicken to make the salad more satisfying and protein-rich. The soup is served with a breadstick; the breadstick is not included in this meal.

Isabelle's Tip: A friend and I used to meet at Applebee's and order the Oriental Chicken Salad, thinking we were making a healthy, lower-calorie choice. One day I looked up the nutrition information and was shocked to discover that the salad was around 1,400 calories. The current Grilled Oriental Chicken Salad is still about 1,360 calories. That experience changed the way I look at restaurant salads. A salad can be a great choice, but I learned to look at the whole meal — the protein, dressing, toppings, and anything served alongside it — rather than assuming it's a lighter choice simply because it's called a salad.

BJ's extensive menu includes several EnLIGHTened® entrées and salads, along with pizza and other customizable choices.

Meal Options

Vegetarian Pizza + Side Salad — Enjoy 2 slices of the Personal pizza (6”) or 1 ½ slices of the Shareable pizza (11”). Pair it with a side salad; ask for dressing on the side and use about 1 tablespoon.

EnLIGHTened® Strawberry Fields Salad — Chicken, greens, strawberries, bleu cheese crumbles, and candied pecans; ask for the balsamic vinaigrette on the side and use about 1 tablespoon.

EnLIGHTened® Asian Chopped Salad — Chicken with greens and vegetables, sesame seeds, and crispy wonton strips; ask for the honey ginger dressing on the side and use about 1 tablespoon.

EnLIGHTened® Cherry Chipotle Glazed Salmon —Salmon with roasted asparagus and tomato-spinach couscous; ask for a half portion of couscous.

EnLIGHTened® Mediterranean Chicken Pita Tacos — A chicken option when you'd prefer something other than a salad or fish.

Isabelle's Note: When we go to BJ's, we usually order a small vegetarian pizza and a side salad with dressing on the side.

Grilled salmon, chicken, entrée salads, and simple sides provide several ways to build a balanced meal.

Meal Options

Grilled Salmon + Vegetables — Simply seasoned grilled salmon; choose vegetable sides such as broccoli, green beans, roasted vegetables, or asparagus when available.

Grilled Chicken Breast + Vegetable — Available on the lunch and early-dining menu; grilled chicken breast seasoned with garlic, herbs, and lemon. Choose a vegetable side.

Cobb Salad with Grilled Chicken — Avocado, tomatoes, egg, bacon, bleu cheese, and greens; ask for the house vinaigrette on the side and use about 1 tablespoon.

Cobb Salad with Grilled Salmon — Choose grilled salmon for the protein; ask for the house vinaigrette on the side and use about 1 tablespoon.

Smarter Sides: Fresh Broccoli • Garden Salad • Plain Baked Potato • Roasted Green Beans • Roasted Vegetables • Asparagus, when available

Isabelle's Memory: My husband and I had our first real dinner date here.

The Cheesecake Factory's extensive menu includes a dedicated SkinnyLicious® selection of entrées, salads, tacos, and sandwiches. It's a useful place to start when choosing a meal. 

Meal Options

Tuscan Chicken — Grilled chicken with vegetables; a particularly protein-rich choice.

SkinnyLicious® Grilled Salmon — Grilled salmon with vegetables.

SkinnyLicious® Chicken Pasta — Penne pasta with sautéed chicken, fresh tomato, marinara sauce, and fresh basil; add a side of broccoli, green beans, or grilled asparagus to round out the meal with vegetables.

Mexican Tortilla Salad — Grilled chicken, black beans, greens, cabbage, corn, and pico de gallo.

SkinnyLicious® Factory Chopped Salad — A protein-rich salad with plenty of vegetables.

SkinnyLicious® Chicken Soft Tacos — Chicken tacos with a particularly nice combination of protein and fiber.

Isabelle's Memory: The Cheesecake Factory is special to our family. My son and daughter-in-law both worked there while they were in school — and even met there. When we go with our kids and grandkids, I usually start with the SkinnyLicious® menu and choose from there.

Chili's Guiltless Grill® includes several meals built around grilled chicken, salmon, and vegetables, making it a useful place to start when choosing an entrée. 

Meal Options

Margarita Grilled Chicken™ — Grilled chicken with pico de gallo, tortilla strips, Mexican rice, and black beans; ask for a half portion of rice and light beans.

Ancho Salmon — Salmon with roasted asparagus and Mexican rice; ask for a half portion of rice.

Santa Fe Salad — Grilled chicken with pico de gallo, guacamole, cilantro, tortilla strips, ranch, and Santa Fe sauce; ask for the ranch on the side and use about 1 tablespoon.

Smarter Sides: Black Beans • Steamed Broccoli • Side Salad with dressing on the side and use about 1 tablespoon.

Buffets can make portions harder to judge because so many foods are available at once. When eating at Golden Corral, it helps to plan your meal before you begin and give it some simple structure.

Start with a salad — Use a salad plate and fill it with lettuce and plenty of fresh vegetables from the salad bar. Use about 1 tablespoon of dressing. Keep this first course simple — skip cheese, croutons, bacon, creamy salads, and other higher-calorie toppings.

Then build one dinner plate — Fill about half your plate with hot vegetables. Choose simply prepared vegetables such as broccoli, green beans, carrots, Brussels sprouts, or cabbage. Look for vegetables that aren't heavily buttered, sauced, or prepared as casseroles.

Choose one protein — Select about 4–5 ounces of baked fish, carved turkey, baked chicken, or grilled steak — roughly the size of your palm. Choose the one you'd most enjoy rather than combining several proteins.

Choose one starch — Aim for about ½ cup of rice, beans, potatoes, or another starch, or about ½ of a medium baked potato. Choose one rather than adding several starches to the same plate.

Buffet Tip: Walk through the buffet before filling either plate so you can see all of your choices. Enjoy your salad first, then your dinner plate. Having two planned courses lets you take your time and enjoy the meal with everyone else without making repeated trips through the buffet.

If You'd Like Dessert: Choose about ½ cup of soft-serve ice cream in a small bowl. If you'd especially like to taste a cookie or brownie too, enjoy one or two bites with your ice cream rather than adding another full dessert.

IHOP's menu includes several ways to build a breakfast around eggs, vegetables, fruit, and higher-protein choices.

Meal Options

Veggie Egg White Omelette + Fresh Fruit — A vegetable-filled egg-white omelette — choose fresh fruit as the side.

Build Your Own Omelette + Fresh Fruit — Add plenty of vegetables and choose one cheese — choose fresh fruit as the side.

2 Protein Power Pancakes + Fresh Fruit — Enjoy two pancakes with fresh fruit — ask for syrup on the side and use about 1 tablespoon.

Smarter Side: Fresh Fruit

Olive Garden offers soup, salad, grilled salmon, and customizable pasta choices that can work well with a little portion planning.

Meal Options

Herb-Grilled Salmon + Broccoli — Grilled salmon with broccoli makes a simple protein-and-vegetable dinner.

Minestrone + Salad — Vegetable-and-bean soup paired with the Famous House Salad — ask for the dressing on the side and use about 1 tablespoon.

Create Your Own Pasta with Marinara + Grilled Chicken —Choose pasta with traditional marinara and add grilled chicken. Eat about 1 cup of the prepared pasta and take the rest home. Pair it with salad — ask for the dressing on the side and use about 1 tablespoon. 

Minestrone + Salad + Grilled Chicken — Add grilled chicken for a more protein-rich soup-and-salad meal — ask for the salad dressing on the side and use about 1 tablespoon.

Smarter Sides: Minestrone • Famous House Salad • Broccoli

Breadsticks: If you'd like a breadstick, enjoy one with your meal rather than continuing to eat from the basket.

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

Outback offers grilled chicken, salmon, and vegetable sides that make it easy to build a simple, balanced meal.

Meal Options

Grilled Chicken on the Barbie + Vegetables — Seasoned grilled chicken breast with BBQ sauce — ask for the sauce on the side and choose two vegetable sides.

Grilled Salmon + Vegetables — Choose two vegetable sides to round out the meal.

House Salad with Grilled Chicken — Mixed greens, cucumbers, tomatoes, red onions, cheese, and croutons topped with grilled chicken — ask for the dressing on the side and use about 1 tablespoon.

Smarter Sides: Broccoli • Fresh Seasonal Vegetables • House Side Salad • Baked Potato — choose it plain or with about 1 tablespoon of sour cream and chives

Red Lobster offers grilled fish and seafood with a variety of vegetable sides, making it easy to build a meal around protein, vegetables, and a simple starch.

Meal Options

Atlantic Salmon + Two Sides — Choose grilled, blackened, or roasted salmon and pair it with vegetables, or vegetables plus a baked potato.

Grilled Shrimp + Vegetables — Choose grilled shrimp and pair it with vegetable sides such as seasoned broccoli or roasted asparagus.

Classic Maine Lobster Tail + Vegetables — Served with lemon and melted butter — keep the butter on the side and use about 1 tablespoon, then pair the lobster with vegetables.

Live Maine Lobster + Two Sides — Choose the split, cleaned, and steamed preparation and pair it with vegetables, or vegetables plus a baked potato.

Smarter Sides: Roasted Asparagus • Seasoned Broccoli • Side House Salad — choose Citrus Vinaigrette on the side and use about 1 tablespoon • Baked Potato — choose it plain or with about 1 tablespoon of sour cream and chives

Cheddar Bay Biscuits: If you'd like a biscuit, enjoy one with your meal rather than continuing to eat from the basket.

Red Robin is known for burgers and Bottomless Steak Fries®, but grilled chicken, entrée salads, and alternative sides make it easy to build a more balanced meal.
 

Meal Options

Simply Grilled Chicken Sandwich + Broccoli or Side Salad — Grilled chicken with pickles, lettuce, tomato, and onion — keep the bun or choose a lettuce wrap. Choose steamed broccoli or a side salad instead of Bottomless Steak Fries®.

Simply Grilled Chicken Salad —Grilled chicken with tomato, cucumber, cheddar, and croutons on mixed greens — ask for dressing on the side and use about 1 tablespoon.

Avo-Cobb-O Salad — Grilled chicken, avocado, hard-boiled egg, tomato, bacon, bleu cheese, and croutons on mixed greens — ask for dressing on the side and use about 1 tablespoon.

Ensenada Chicken™ Platter —Two ancho-grilled chicken breasts with salsa and cilantro, served with mixed greens, cheddar, tomato, and tortilla strips — ask for the salsa-ranch dressing on the side and use about 1 tablespoon.

Smarter Sides: Steamed Broccoli • House Side Salad — dressing on the side and use about 1 tablespoon.

Isabelle's Memory: My son and I have been going to Red Robin since he was a baby. We have a lot of fond memories there.

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Starbucks • Dunkin' • Peet's Coffee

Coffee shops can be useful for breakfast or a quick meal on the go. Look for a meal with a good source of protein, then choose a coffee or tea that fits comfortably alongside it.

Coffee Shops — Tips

Start with protein. If you're having a meal, look for eggs, a breakfast sandwich, or another option with a good source of protein.

Keep coffee simple most of the time. Brewed coffee, cold brew, Americanos, and tea make easy starting points — add milk, creamer, or flavor as you like.

Consider what's in specialty drinks. Syrups, sweetened milk, whipped cream, and other additions can turn a drink into something much more substantial.

Choose your size intentionally. A smaller size can be an easy way to enjoy a favorite specialty drink.

Treat bakery items as a choice, not an automatic addition. If you'd really like one, choose something you'll enjoy and let it be part of the meal.

Starbucks offers several breakfast choices with good protein, along with plenty of ways to customize your coffee or tea.

Meal Options 

Spinach, Feta & Egg White Wrap

Turkey Bacon, Cheddar & Egg White Sandwich

Egg White & Roasted Red Pepper Egg Bites — Pair with fruit or another simple addition if you'd like a more substantial meal.

Coffee & Tea Picks

Brewed Coffee or Cold Brew — Add a splash of milk or preferred creamer.

Americano — Add a splash of milk if desired.

Caffè Misto

Unsweetened Hot or Iced Tea

Dunkin' offers several simple breakfast choices along with plenty of ways to customize coffee and tea.

Meal Options 

Egg & Cheese Breakfast Sandwich on an English Muffin

Egg & Cheese Wake-Up Wrap® — 2

Avocado Toast + Egg

Turkey Sausage, Egg & Cheese Breakfast Sandwich —A more substantial option.

Coffee & Tea Picks

Brewed Coffee or Cold Brew — Add a splash of milk if desired.

Americano

Coffee with a Flavor Shot — When you'd like added flavor without added sweetness.

Unsweetened Hot or Iced Tea

Dunkin' Tip: Flavor shots add flavor without added sweetness, while flavor swirls add sweetness and creaminess. You can also ask for fewer syrup pumps when ordering a sweetened drink. 

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Peet's food selections vary by location, but breakfast sandwiches, oatmeal, and grab-and-go choices can provide good options for a quick meal.

Meal Options 

Egg-Based Breakfast Sandwich — Choose one with eggs or egg whites and a good source of protein when available.

Oatmeal + Fruit — Add a protein-rich food alongside it when available.

Grab-and-Go Protein Option — Look for a protein-rich snack or meal option available at your location.

Coffee & Tea Picks

Brewed Coffee or Cold Brew — Add a splash of milk if desired.

Americano

Cappuccino

Unsweetened Hot or Iced Tea

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

You won't always be eating at a restaurant listed in this guide. Local restaurants, family-owned favorites, and independent restaurants can offer plenty of choices that work well with Thrive.

The guides that follow show you what to look for when ordering some of the most popular cuisines. Use them to help you choose a good source of protein, add vegetables, choose portions that work for you, and enjoy the foods that make each cuisine special.

Choose one Meal Idea as your meal, then use the Tips to help you customize it or make similar choices — the Tips aren't additional foods you need to add to the meal.

The goal isn't to find a perfect meal. It's to know how to build a balanced one wherever you happen to be eating.

Pizza can fit into a Thrive meal, but portion size matters. Restaurant pizzas vary considerably in size, so use the size of the pizza to guide your portion, choose plenty of vegetable toppings, add chicken when available, and round out the meal with a generous salad.

Meal Ideas

Vegetable Pizza + Dinner Salad — Choose your pizza portion using the guide below. Add a generous vegetable salad with dressing on the side and use about 1 tablespoon.

Vegetable & Chicken Pizza + Dinner Salad — Follow the portion guide below and add grilled chicken when available. Add a generous vegetable salad with dressing on the side and use about 1 tablespoon.

Margherita Pizza + Dinner Salad — Follow the portion guide below and pair with a generous vegetable salad with dressing on the side and use about 1 tablespoon. If the pizza is light on protein, add grilled chicken when available.

Build-Your-Own Pizza + Dinner Salad — Choose plenty of vegetables, add grilled chicken, and use the portion guide below.

Portion Guide

Use the size of a traditional round pizza to guide your portion:

· 10-inch small → 2 slices

· 12-inch medium → 1½ slices

· 14-inch large → 1 slice

Pizza sizes and slice sizes vary, so adjust when necessary. Use the guide above as your starting point and make the salad and vegetables a substantial part of the meal.

Tips

Choose plenty of vegetables. Mushrooms, peppers, onions, spinach, tomatoes, artichokes, and other vegetable toppings are all good choices.

Add chicken when available. Grilled chicken adds protein and works well with vegetables, Margherita, and build-your-own pizzas.

Choose thin crust most often. It gives you more room in the meal for toppings, protein, and salad. Regular crust can fit, too — thick, stuffed, and deep-dish crusts make the pizza considerably more substantial.

Skip extra cheese. Regular cheese is enough — skip extra cheese.

Add a generous vegetable salad. Ask for dressing on the side and use about 1 tablespoon.

Skip the automatic extras. Breadsticks, cheesy bread, and dipping sauces can quickly turn pizza into a much larger meal.

Portion Tip: If you're having one large slice, cut it in half. You'll have two pieces on your plate while still keeping to the recommended portion.

Mexican restaurants offer plenty of ways to build a balanced meal around grilled chicken or fish, beans, vegetables, salsa, and appropriate portions of rice or tortillas. The key is to build the meal around protein and vegetables and be selective with the extras.

Meal Ideas

Grilled Chicken Fajitas — Grilled chicken with plenty of peppers and onions + black or pinto beans + 1–2 corn tortillas. Add salsa or pico de gallo.

Grilled Fish Tacos — 2 corn-tortilla tacos with cabbage, pico de gallo, salsa, and other vegetables.

Chicken Burrito Bowl — Grilled chicken + black or pinto beans + fajita vegetables + lettuce + salsa + about ½ cup rice.

Chicken or Fish Taco Plate — 2 tacos with vegetables and salsa + beans or a side salad.

Chicken Tortilla Soup + Side Salad — Choose a cup or bowl of soup and pair it with a vegetable salad — ask for dressing on the side and use about 1 tablespoon.

Tips

Start with grilled chicken or fish. Make protein the foundation of the meal, then add plenty of vegetables.

Beans are a good addition, in moderation. Black or pinto beans add protein and fiber and can help make the meal more satisfying. Aim for about ¼ cup when you're also having rice or tortillas.

Keep rice and tortillas in proportion to the rest of the meal. Aim for about ½ cup rice or 1–2 corn tortillas, depending on the meal, rather than automatically eating everything served.

Fajitas are easy to customize. Fill your plate with the grilled chicken and vegetables, add about ¼ cup beans, and choose 1–2 corn tortillas. Fajita vegetables may arrive sizzling in oil, so when available, ask for less oil in the preparation.

Choose extras selectively. Guacamole, cheese, sour cream, queso, and creamy sauces can add up quickly. Choose the extras that matter most to you rather than layering several onto the same meal. Aim for about 2 tablespoons guacamole or about 1 tablespoon sour cream, queso, or creamy sauce.

Use salsa and pico generously. They add plenty of flavor along with tomatoes, onions, herbs, and other vegetables.

Chips & Salsa. If you'd like chips, decide on your portion before you begin and enjoy about 5–7 tortilla chips with salsa rather than continuing to eat from the basket.

Chinese restaurants offer many ways to build a balanced meal around chicken, fish, or tofu, plenty of vegetables, and about ½ cup of rice. Look for steamed or stir-fried dishes and keep sauces and portions in mind.

Meal Ideas

Steamed Chicken + Broccoli — Ask for sauce on the side and add ½ cup steamed rice.

Moo Goo Gai Pan + ½ cup steamed rice

Chicken with Snow Peas — Ask for light sauce and add ½ cup steamed rice.

Steamed Fish with Ginger & Scallions + Vegetables + ½ cup steamed rice — Choose steamed vegetables when available, or stir-fried vegetables prepared with less oil when available.

Szechuan Tofu + Extra Vegetables + ½ cup steamed rice —Ask for light sauce when available.

Buddha's Delight with Tofu + ½ cup steamed rice

Tips

Build the meal around protein and vegetables. Chicken, fish, or tofu with broccoli, snow peas, mushrooms, bok choy, or other vegetables are good choices.

Keep rice to about ½ cup. Steamed white or brown rice can both fit.

Be mindful of sauces. Chinese sauces can add a substantial amount of sodium, sugar, and oil. Ask for sauce on the side and use about 1 tablespoon when possible. When the sauce is part of the preparation, ask for light sauce when available.

Choose steamed or simply stir-fried dishes most often.Dishes such as Moo Goo Gai Pan, chicken with broccoli or snow peas, Buddha's Delight with tofu, and steamed fish with vegetables are good examples. Stir-fried dishes can vary considerably in the amount of oil and sauce used, so ask for less oil or light sauce when available.

Choose appetizers carefully. If you'd like dumplings, choose steamed rather than fried and share an order rather than adding a full appetizer to your meal.

Be selective with fried and heavily sauced dishes. Fried entrées, fried rice, lo mein, and sweet or heavily sauced dishes can make the meal considerably more substantial. They don't need to be part of the meal simply because they're on the table.

Take advantage of family-style dining. Put the amount you plan to eat on your plate rather than continuing to take food from the serving dishes throughout the meal.

Portion Tip: Chinese restaurant entrées are often large enough for more than one meal. Build your plate with your protein and vegetables, add about ½ cup rice, and take the remaining food home when practical.

Sushi restaurants offer plenty of ways to build a satisfying meal with fish, rice, vegetables, soup, and edamame. Simple rolls, nigiri, sashimi, and bowls can all fit, along with cooked options for those who prefer them.

Meal Ideas

Salmon & Avocado Roll + Miso Soup + Seaweed Salad

Sashimi + ½ Vegetable Roll + ½ Cup Edamame — Choose salmon, tuna, or another favorite sashimi.

Tuna & Cucumber Roll + ½ Cup Edamame + Green Salad

Shrimp Nigiri + Miso Soup + Seaweed Salad — Choose cooked shrimp if you prefer cooked seafood.

Chirashi Bowl + Edamame — Focus on the fish and other toppings and eat about ½ cup of the rice.

Vegetable Roll + Salmon Sashimi + Miso Soup

Cooked Fish or Shrimp Roll + Miso Soup or Green Salad —A good option if you don't eat raw seafood.

Tips

Choose simple rolls most often. Salmon-avocado, tuna-cucumber, shrimp, and vegetable rolls are good choices and combine easily with soup, salad, or edamame.

Rice belongs in sushi, but portion still matters.There's no need to avoid the rice. When you're having rolls or nigiri, let the pieces themselves determine the rice portion rather than adding another rice-based dish. For a chirashi or other rice bowl, aim for about ½ cup of the rice.

Add protein and vegetables. Fish, shrimp, tofu, and edamame can add protein, while seaweed salad, green salad, vegetables, and miso soup can help round out the meal.

Be selective with specialty rolls. Tempura, cream cheese, spicy mayo, sweet sauces, and multiple toppings can make a single roll considerably more substantial. If you choose one, keep the rest of the meal simple rather than ordering several rich rolls.

Keep sauces simple. Soy sauce and other dipping sauces can be used as needed for flavor. For creamy or sweet sauces, ask for them on the side when practical and use about 1 tablespoon.

Take advantage of sharing. Sushi makes sharing easy. Order a combination of rolls, nigiri, sashimi, or other dishes for the table, put the amount you plan to eat on your plate, and enjoy a variety without continuing to add pieces throughout the meal.

Thai restaurants offer flavorful meals built around chicken, fish, tofu, vegetables, rice, noodles, herbs, and spices. Look for dishes built around protein and vegetables, and pay particular attention to portions of rice, noodles, and coconut-based curries.

Meal Ideas

Tom Yum with Chicken or Shrimp + ½ Cup Jasmine Rice

Larb Gai + Steamed Vegetables — Enjoy in lettuce cups when served that way.

Basil Chicken (Pad Krapow) + ½ Cup Jasmine or Brown Rice

Yellow Chicken Curry + Vegetables + ½ Cup Jasmine Rice —Include plenty of the chicken and vegetables and eat about half of a large restaurant portion of curry, taking the rest home or sharing it.

Tom Kha with Chicken + Steamed Vegetables — Coconut milk makes this soup more substantial, so make the soup the main part of the meal rather than adding rice or noodles.

Pad See Ew with Chicken — Eat about half of a large restaurant portion and add extra broccoli or other vegetables when available.

Steamed Fish with Lime & Herbs + Vegetables + ½ Cup Rice

Grilled Thai Chicken + Cucumber Salad + ½ Cup Rice

Tips

Build around protein and vegetables. Chicken, fish, shrimp, or tofu paired with plenty of vegetables makes a good foundation for the meal.

Keep rice to about ½ cup. Jasmine or brown rice can both fit alongside many Thai entrées.

Be especially mindful of noodle portions. Pad Thai, Pad See Ew, and other noodle dishes can come in very large restaurant portions. Eat about half of a large restaurant entrée, add vegetables when available, and take the rest home or share it.

Know the difference between brothy and coconut-based soups. Tom yum is generally broth-based, while tom kha is made with coconut milk and is more substantial. When choosing tom kha, let the soup be the main part of the meal and pair it with vegetables rather than adding another starch.

Plan the portion with coconut-based curries. Thai curries are commonly made with coconut milk. Eat about half of a large restaurant portion, include plenty of the protein and vegetables, and pair it with about ½ cup rice. Take the rest home or share it.

Add vegetables. Extra broccoli, mixed vegetables, cucumber salad, or another vegetable side can help balance a noodle, curry, or stir-fry meal.

Take advantage of sharing. Thai food works especially well family-style. Put the amount you plan to eat on your plate, including about ½ cup rice when having it, and share the remaining dishes rather than continuing to serve yourself throughout the meal.

Japanese restaurants offer many ways to build a balanced meal around grilled chicken or fish, tofu, vegetables, rice, noodles, and broth-based soups. Look for grilled or simply prepared proteins, include plenty of vegetables, and pay attention to portions of rice, noodles, fried foods, and sauces.

Meal Ideas

Chicken or Salmon Teriyaki + Steamed Vegetables + ½ Cup Rice — Ask for teriyaki sauce on the side and use about 1 tablespoon.

Grilled Chicken Yakitori + Vegetables + ½ Cup Rice

Saba Shioyaki (Grilled Mackerel) + Vegetables + ½ Cup Rice

Nabeyaki Udon — Eat about half of a large restaurant portion of noodles and include plenty of the protein and vegetables.

Sukiyaki — Make the protein, tofu, and vegetables the main part of your serving. If noodles are included, keep them to about ½ cup. If you're adding rice instead, serve yourself about ½ cup.

Grilled Tofu + Vegetables + ½ Cup Rice — When available.

Tips

Build the meal around protein and vegetables. Grilled chicken, salmon, mackerel, or tofu paired with vegetables makes a good foundation.

Keep rice to about ½ cup. This works well alongside grilled chicken or fish and vegetables.

Control teriyaki and other sweet sauces. Ask for sauce on the side when practical and use about 1 tablespoon. When the sauce is part of the preparation, ask for light sauce when available.

Be mindful of noodle portions. Udon, soba, and other noodle bowls can be very large. Eat about half of a large restaurant portion of noodles, include the protein and vegetables, and leave or take home the rest.

Add vegetables when possible. Cooked vegetables, salads, edamame, and other vegetable sides can help round out the meal.

Be selective with fried dishes. Tempura and katsu can make the meal considerably more substantial than grilled or steamed dishes. If you choose one, pair it with vegetables and skip additional fried foods or another substantial starch.

Share when it helps with portions. Japanese restaurants often offer dishes that are easy to share, particularly appetizers, noodle dishes, and hot pots.

Vietnamese restaurants offer many meals built around broth, grilled proteins, fresh herbs, vegetables, rice, and noodles. Look for meals built around chicken, fish, shrimp, or tofu with plenty of vegetables and herbs, and pay attention to portions of rice and noodles.

Meal Ideas

Chicken Pho — Add plenty of herbs and vegetables and eat about half of the noodles in a large restaurant bowl.

Vermicelli Bowl with Grilled Chicken or Shrimp —Choose plenty of vegetables and herbs and eat about half of the noodles if the restaurant portion is large.

Fresh Spring Rolls (2) + Vietnamese Chicken Salad or Papaya Salad

Grilled Lemongrass Chicken + Vegetables + ½ Cup Rice

Goi Ga (Vietnamese Chicken Salad) — Chicken with cabbage, herbs, and vegetables.

Com Tam with Grilled Chicken or Shrimp + Vegetables —Serve yourself about ½ cup rice and focus the rest of the meal on the protein and vegetables.

Tips

Build the meal around protein and vegetables. Grilled chicken, fish, shrimp, or tofu with fresh herbs and plenty of vegetables makes a good foundation.

Be mindful of noodle portions. Pho and vermicelli bowls can contain a large amount of noodles. For a large restaurant serving, eat about half of the noodles while enjoying the protein, broth, herbs, and vegetables.

Keep rice to about ½ cup. This works well with grilled chicken or shrimp and plenty of vegetables.

Fresh rolls can be a good choice. Rice-paper rolls filled with vegetables and protein can work well as part of a meal. Two fresh rolls paired with a protein-rich salad is one option.

Control dipping sauces and dressings. Ask for them on the side when practical and use about 1 tablespoon. When a sauce or dressing is already part of the dish, ask for light sauce or dressing when available.

Be selective with fried appetizers. Fried spring rolls and other fried appetizers can make the meal considerably more substantial. Fresh spring rolls are an easy alternative when available.

Add plenty of herbs and vegetables. Cabbage, cucumber, lettuce, bean sprouts, herbs, and other vegetables are common in Vietnamese cooking and can add substantial volume and variety to the meal.

Portion Tip: With pho or another large noodle bowl, focus on the chicken or other protein, broth, herbs, and vegetables and eat about half of the noodles in a large restaurant portion.

Korean restaurants offer plenty of ways to combine grilled proteins, vegetables, soups, rice, and flavorful side dishes. Build the meal around chicken, fish, tofu, or another good source of protein, include plenty of vegetables, and be mindful of rice, sauces, and richer dishes.

Meal Ideas

Bibimbap with Chicken or Tofu — Focus on the vegetables and protein, eat about ½ cup of the rice, and use about 1 tablespoon of additional sauce.

Chicken Bulgogi + Lettuce Wraps + Kimchi + ½ Cup Rice

Kimchi Jjigae with Tofu & Pork + Vegetables + ½ Cup Rice

Grilled Mackerel + Vegetables + ½ Cup Rice

Doenjang Jjigae + Vegetables + ½ Cup Rice — Choose a version with tofu or another protein when available.

Grilled Chicken + Lettuce Wraps + Banchan + ½ Cup Rice

Tips

Build around protein and vegetables. Grilled chicken, fish, or tofu with vegetables, lettuce wraps, kimchi, and other vegetable banchan makes a good foundation for the meal.

Keep rice to about ½ cup. This works well alongside the protein, vegetables, soup, and side dishes. Be mindful of automatic rice refills.

Bibimbap can be a good choice but watch the rice portion.Restaurant bowls can contain considerably more rice than you need. Focus on the vegetables and protein and eat about ½ cup of the rice.

Enjoy banchan as part of the meal. Choose the vegetable and other side dishes you'd most like to try, put some on your plate, and don't feel you need to finish or repeatedly refill every dish on the table.

Be mindful of sauces and marinades. Korean sauces and marinades can contain substantial amounts of sugar, sodium, and oil. When adding sauce yourself, use about 1 tablespoon rather than automatically adding more.

Choose grilled dishes more often than fried. Korean fried chicken and other fried dishes can make the meal considerably more substantial. Grilled chicken, fish, or tofu are easier choices for a regular Thrive meal.

Take advantage of lettuce wraps. Use lettuce to wrap grilled chicken, vegetables, kimchi, and other toppings. If you're also having rice, keep it to about ½ cup.

Portion Tip: Korean meals often include rice, banchan, soup, sauces, and several shared dishes at once. Choose the foods that will make up your meal, put those portions on your plate, and enjoy them without treating every item on the table as something you need to finish or refill.

Indian restaurants offer a wide variety of grilled proteins, vegetables, chickpeas, rice, breads, and richly flavored curries. Build your meal around a good source of protein and vegetables, then be mindful of portions of rice, bread, creamy curries, and fried foods.

Meal Ideas

Tandoori Chicken + Cucumber Raita + Vegetables or Side Salad

Chana Masala + ½ Cup Basmati Rice + Vegetables

Chicken Vindaloo + Vegetables + ½ Cup Basmati Rice

Grilled Fish Tikka + ½ Cup Basmati Rice + Cucumber Salad

Vegetable Curry + Tandoori Chicken + ½ Cup Basmati Rice

Tandoori Chicken + Vegetables + ½ Naan

Tips

Start with protein. Tandoori chicken, fish tikka, chicken curry, chickpeas, or paneer can provide the foundation for the meal.

Include plenty of vegetables. Vegetable curries, spinach-based dishes, cucumber salad, and roasted or grilled vegetables can help round out the meal.

Keep rice to about ½ cup. Basmati rice works well alongside a protein and vegetables. There's no need to substitute cauliflower rice or seek out brown rice.

Keep naan to about ½ of a standard piece. Restaurant naan can be large, so half works well when you're having it with protein and vegetables.

Choose rice or naan most often rather than having a full portion of both. If you'd like both, have about ¼ cup rice + ¼ naan.

Be mindful of creamy curries. Butter chicken, korma, tikka masala, and other cream- or coconut-based dishes can be considerably richer than grilled or tomato-based dishes. If you choose one, make it the main rich dish in the meal, include plenty of vegetables, and avoid combining it with several other creamy or fried dishes.

Be selective with fried appetizers. If you'd like a samosa or pakora, share an order rather than automatically adding a full appetizer to your meal.

Take advantage of sharing. Indian food is especially well suited to sharing. Choose a combination such as a grilled protein, vegetable dish, and chickpea or curry dish for the table, then put the portions you plan to eat on your plate rather than treating every shared dish as an additional course.

Portion Tip: Decide which starch you'd most like with your meal — about ½ cup rice or ½ naan. If you'd like both, have about ¼ cup rice + ¼ naan. Build the rest of the meal primarily around protein and vegetables.

Italian restaurants offer plenty of ways to build a balanced meal around grilled chicken or fish, vegetables, salad, soup, and pasta. Pasta and bread can be part of the meal, but restaurant portions are often generous, so portion awareness is especially important.

Meal Ideas

Chicken Piccata + Vegetables + ½ Cup Pasta — Ask for the sauce on the side when practical and use about 1 tablespoon. If a generous portion of pasta is served alongside, eat about ½ cup and take the remainder home or share. 

Chicken Marsala + Roasted Vegetables — If a generous portion of pasta is served alongside, eat about ½ cup and take the remainder home or share. 

Pasta with Marinara + Grilled Chicken + Side Salad —Eat about 1 cup of the prepared pasta and ask for salad dressing on the side and use about 1 tablespoon.

Pasta Primavera + Grilled Chicken — Eat about 1 cup of the prepared pasta and include plenty of the vegetables.

Grilled Fish + Vegetables + Pasta — If a generous portion of pasta is served alongside, eat about ½ cup and take the remainder home or share.

Eggplant Parmesan + Side Salad — Choose one piece and, if pasta is served alongside, eat about ½ cup pasta and take the remainder home or share.

Minestrone Soup + Side Salad + 1 Slice Italian Bread —Ask for salad dressing on the side and use about 1 tablespoon.

Tips

Build the meal around protein and vegetables. Grilled chicken or fish paired with vegetables, salad, or an appropriate portion of pasta makes a good foundation.

Pay attention to pasta portions. Restaurant pasta entrées can be several times larger than the portion you need. About 1 cup of pasta works well when pasta is the main starch in the meal; when it's served alongside chicken or fish, about ½ cup is often enough.

Choose tomato-based sauce. Marinara and other tomato-based sauces are generally less calorie-dense than Alfredo, carbonara, and other cream-based sauces. 

Include plenty of vegetables. Pasta primavera, grilled or roasted vegetables, salads, and vegetable soups can help round out the meal.

Be mindful of bread. If you'd like bread, choose one slice or piece rather than continuing to eat from the basket throughout the meal.

Be selective with fried or heavily breaded dishes.Chicken Parmesan, fried calamari, and other breaded or fried dishes can make the meal considerably more substantial. Grilled chicken or fish is a better choice for a regular Thrive meal.

Take advantage of generous portions. If you're served a very large pasta entrée, portion what you plan to eat and take the remainder home to enjoy as another meal.

Portion Tip: Use the role of pasta to guide the portion. When pasta is a main part of the meal, eat about 1 cup of the prepared pasta. When it's served alongside chicken or fish, eat about ½ cup. You don't need to separate the extra pasta before you begin — simply share or leave the remainder on your plate and ask for a takeout container after the meal if you'd like to bring it home.

Greek and Mediterranean restaurants offer plenty of ways to build a balanced meal around grilled chicken or fish, vegetables, salads, rice, pita, beans, and flavorful dips and sauces. Build the meal around protein and vegetables, then be mindful of portions of rice, pita, dips, cheese, and sauces.

Meal Ideas

Chicken or Shrimp Souvlaki + Greek Salad + Pita — Eat about ½ pita. Ask for salad dressing on the side and use about 1 tablespoon.

Grilled Salmon + Vegetables + Rice — If rice is served separately, serve yourself about ½ cup. If a generous portion arrives on your plate, eat about ½ cup and share or leave the remainder to take home after the meal.

Chicken Shawarma Plate + Salad + Rice — Eat about ½ cup rice and ask for sauce on the side. Use about 1 tablespoon.

Falafel Plate — 2 Falafel + Plenty of Vegetables + Pita + Tzatziki or Hummus — Eat about ½ pita and use about 2 tablespoons of tzatziki or hummus.

Chicken Shawarma Salad + Pita — Enjoy plenty of vegetables, eat about ½ pita, and ask for dressing or sauce on the side and use about 1 tablespoon.

Grilled Chicken or Fish + Greek Salad + Rice — If rice is served separately, serve yourself about ½ cup. If a generous portion arrives on your plate, eat about ½ cup and share or leave the remainder to take home after the meal.

Tips

Build the meal around protein and vegetables. Chicken souvlaki, grilled fish, chicken shawarma, or another grilled protein paired with salad or vegetables makes a good foundation.

Keep rice to about ½ cup. If it's served separately, serve yourself about ½ cup. If a larger portion arrives on your plate, eat about ½ cup and share or leave the remainder to take home after the meal.

Keep pita to about ½ of a standard pita. This works well with a meal that also includes protein, vegetables, and a dip or sauce. There's no need to replace pita with extra salad simply to make the meal fit Thrive.

Be mindful of dips and sauces. For hummus or tzatziki, use about 2 tablespoons. For tahini, creamy dressings, or other sauces, start with about 1 tablespoon.

Greek salad can add plenty of vegetables. Enjoy the tomatoes, cucumbers, peppers, and other vegetables. Feta and olives can be part of the salad — ask for dressing on the side and use about 1 tablespoon.

Keep falafel to about 2 pieces. Falafel is traditionally fried, so pair it with plenty of vegetables and about ½ pita rather than building the meal around a large serving of falafel.

Avoid layering all the extras. Rice, pita, hummus or tahini, feta, olives, and sauces can all fit, but large portions of several at once can quickly make the meal much more substantial. Choose the ones that are part of the meal you want and use the portions above as your guide.

Sharing can work especially well. Mediterranean restaurants often offer small plates and appetizers that are easy to share. If you're having small plates instead of an entrée, choose a combination that provides protein and vegetables rather than adding several appetizers to a full meal.

Portion Tip: A simple framework is protein + plenty of vegetables + about ½ cup rice or ½ pita. If you'd like both rice and pita, have about ¼ cup rice + ¼ pita. Add about 2 tablespoons hummus or tzatziki, or about 1 tablespoon tahini or another sauce, when they're part of the meal.

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Whether you enjoy eggs, oatmeal, yogurt, pancakes, or toast, start with a good source of protein and build the rest of the meal around it.

Veggie Omelet + Fruit or Toast — Choose whole eggs, egg whites, or a combination.

Scrambled Eggs + Turkey or Chicken Sausage + Fruit or Vegetables

Egg & Vegetable Breakfast Wrap — Add cheese if you'd like it and pair with fruit or a side salad.

Greek Yogurt Parfait — Plain Greek yogurt with berries and about 1 tablespoon of nuts, seeds, or granola.

Smoked Salmon & Avocado Toast — Whole-grain toast with smoked salmon and avocado — add vegetables when available.

Cottage Cheese Bowl — Cottage cheese with fruit and about 1 tablespoon of nuts or seeds.

Oatmeal + Fruit + Nuts — Look for oatmeal topped with fruit and about 1 tablespoon of nuts or seeds — pair it with Greek yogurt or another protein-rich food when available.

Pancakes, waffles, and French toast can fit into a Thrive breakfast, but restaurant portions are typically much larger than you need. Choose the portion using the guide below and pair it with protein and fruit to build a more balanced meal.

Meal Ideas

2 Silver Dollar Pancakes + Turkey or Chicken Sausage + Fruit — Share an order or order a child's portion when available.

½ Belgian Waffle + Plain Greek Yogurt + Berries

1 Slice French Toast + Eggs or Egg Whites + Fruit

Portion Guide

Pancakes: For silver dollar pancakes, have about two. For a standard restaurant pancake, order one when possible. If it's especially large, eat half. If you don't have the option to order just one, share the order or leave the rest.

Waffles: A large Belgian waffle can be substantial. Eat half and pair it with protein and fruit.

French Toast: Eat one slice and round out the meal with protein and fruit.

Why Portion Control Matters

Thrive allows room for foods you enjoy, but portion awareness is an important part of making them fit. Restaurant servings can be much larger than the portion you need. Choosing a smaller portion of pancakes, waffles, or French toast leaves room for protein and fruit and helps keep the overall meal balanced. For perspective, a Belgian waffle at a popular breakfast restaurant can be about 560 calories, while a stack of pancakes can range from about 450 to more than 700 calories. Some restaurant breakfast combinations exceed 1,000 calories.

Build the Rest of Your Breakfast

Pair your pancake, waffle, or French toast with a good source of protein, such as eggs, Greek yogurt, cottage cheese, or chicken or turkey sausage. Add fresh fruit or berries when available.

Butter & Syrup Tip

Ask for butter and syrup on the side. Use about 1 teaspoon of butter and 1 tablespoon of syrup, or ask for fresh fruit and use it as a topping instead.

Hotel breakfasts vary considerably, but even a simple buffet usually gives you several foods you can combine into a balanced breakfast.

Build Your Breakfast

Choose a protein: Eggs • Greek yogurt • Cottage cheese • Peanut butter • Chicken or turkey sausage, when available

Add a grain or starch: Oatmeal • Whole-grain toast • English muffin • Potatoes

Add fruit or vegetables: Fresh fruit • Berries • Available vegetables

Nuts & Seeds: These can add nutrition and crunch, but the calories add up quickly. Keep the portion to about 1 tablespoon rather than pouring them freely over oatmeal, yogurt, or fruit.

Beverage: Coffee • Tea • Water

Hotel Breakfast Tip

Think of the buffet as mix and match. Start with a good source of protein, then add one grain or starch and fruit or vegetables to build a satisfying breakfast.

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Because eating out isn't always about going to a restaurant. Sometimes it's simply bringing dinner home.

These are a few of my personal favorites when I don't feel like cooking. They're examples of how I use the same principles you've seen throughout this guide — choosing portions that work, including protein and vegetables, and building a balanced meal.

Gourmet Vegetarian with Grilled Chicken — I pair my pizza with a generous homemade dinner salad. We buy a larger pizza, portion it for our meals, and enjoy the leftovers on other nights.

I usually pair my pizza with a generous homemade dinner salad. We buy a larger pizza, portion it for our meals, and enjoy the leftovers for other nights.

2 Baja Tacos with Grilled Fish — I ask them to use just one corn tortilla for each taco instead of two. I enjoy 5–7 chips with salsa alongside them.

Mushroom Chicken + String Bean Chicken Breast + Super Greens — I like having two different chicken-and-vegetable entrées for variety while keeping vegetables at the center of the meal. I add either ½ cup of white rice or ¼ cup of chow mein noodles.

Chicken Bowl — I order mine with very light rice, beans, extra fajita vegetables, lettuce, and tomato salsa. At home, I sometimes add a plain Greek yogurt for creaminess.

Turkey Gyro — Ask whether your location can substitute oven-roasted turkey for the traditional gyro meat in the Greek Gyro.

I cut the gyro in half and pair it with a homemade dinner salad. I enjoy half for dinner and save the other half for another meal.

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You won't always find one of the meals in this guide, and you don't need to. The same principles can help you make choices almost anywhere:

Start with protein. Choose a good source of protein such as grilled chicken, fish, or eggs and build the meal around it.

Include vegetables or fruit. Add them generously when they fit the meal.

Pay attention to portions. Restaurant servings are often much larger than you need.

Let starches fit the meal. Bread, rice, pasta, potatoes, tortillas, and other starches can all have a place — portion matters. As a general guide, aim for about ½ cup of rice, pasta, or potatoes, or 1 slice of bread or 1 tortilla.

Be thoughtful about the extras. Dressings, sauces, cheese, butter, syrup, nuts, chips, and other additions can add up quickly. Choose the extras that matter most to you rather than layering several into the same meal. As a general guide, use about 1 tablespoon of dressing or creamy sauce, 2 tablespoons of hummus, tzatziki, or guacamole, and the specific portion guidance throughout this guide for other extras.

Continue with your usual routine. Eating out is part of real life. Simply continue with your regular Thrive meals afterward.

Eating well at restaurants becomes easier when you know what to look for and how to build a meal that works for you.

You don't need a perfect restaurant meal. You need enough knowledge to recognize a good choice, enough portion awareness to know how much works for you, and the confidence to enjoy your meal without second-guessing every decision.

The more you practice these skills, the more familiar they become. That's the goal of this guide — not to give you rules for every restaurant meal you'll ever eat, but to help you learn how to make thoughtful choices wherever life takes you.

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For more than four decades, I experienced the ups and downs of losing and regaining weight. Along the way, I learned a great deal about what worked, what didn't, and what I needed to make healthy eating sustainable in real life.

I studied nutrition in college and continued studying independently for years. I'm also a certified coach and someone who has walked this road myself. I created Thrive to bring together what I had learned into a practical, structured approach to losing weight, maintaining progress, and eating well for the long term.

This Restaurant & Eating Out Guide is one part of that approach. Eating out has always been part of my life, and I wanted it to remain part of my life with Thrive. I hope this guide helps you see that with a little knowledge, planning, and portion awareness, it can comfortably remain part of yours, too.

Read My Story →

Read My Full Gains & Losses Story →

The complete Thrive plan gives you the structure behind the choices you've found here, including the 8-Week Meal Plan, recipes, and practical guidance for making Thrive work in everyday life.

See How Thrive Works →

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My experiences are my own, and every body responds differently. Your journey may look different based on your unique health history and needs. This content is not medical advice; please consult your healthcare provider with any specific concerns.