Low Calorie Meals to Order When Eating Out

Eating out does not have to derail a calorie-controlled diet. Low Calorie Meals to Order When Eating Out start with choices and substitutions that cut 200 to 600 calories per meal without leaving you hungry. This guide gives specific menu picks, exact calorie ranges, pricing estimates, and a step-by-step plan you can use right away.

You will learn what to look for on menus, how to customize orders at common chains like Chipotle, Panera, Starbucks, and fast-casual spots, and how to build a 7-day dining-out plan that fits a 1,200 to 1,800 calorie-per-day target. Practical checklists and tools for tracking make calorie counting easier whether you eat out once a week or several times a week.

Low Calorie Meals to Order When Eating Out

What to order depends on the restaurant style. Below are concrete menu choices with estimated calories and typical US price ranges. Use these as starting points and adjust for your calorie target.

• Salad-based options (clear winner for low calories)

• Grilled chicken salad with vinaigrette on the side: 350 to 550 kcal; $7 to $12.

• Mediterranean salad with chickpeas and lemon dressing: 300 to 500 kcal; $8 to $11.

• Bowl and grain bowls (pick lean protein and skip heavy sauces)

• Chipotle salad bowl with lettuce, chicken, fajita veggies, salsa, lettuce instead of rice: 350 to 600 kcal; $8 to $11.

• Sweetgreen Harvest bowl with half dressing portion: 400 to 650 kcal; $10 to $13.

• Sandwiches and wraps (focus on whole grains, lean protein, and veggies)

• Turkey sandwich on whole-grain bread, mustard, lots of veggies, no mayo: 350 to 500 kcal; $6 to $9.

• Grilled chicken wrap, whole-wheat tortilla, skip cheese: 400 to 600 kcal; $7 to $10.

• Breakfast and coffee shop meals

• Starbucks Egg White & Roasted Red Pepper Sous Vide Egg Bites: ~170 kcal; $3.50 to $4.50.

• Plain Greek yogurt with fresh berries and a drizzle of honey (Panera): 200 to 300 kcal; $3 to $5.

• Fast-food swaps that save calories

• Grilled chicken sandwich without mayo: 300 to 400 kcal; $3.50 to $6.

• Side salad with grilled chicken instead of fries: 200 to 350 kcal; $1.50 to $4 extra.

How to use these estimates: pick a target calorie range for the meal based on your daily calorie goal. For a 1,500 kcal/day plan, allocate 400 to 600 kcal for lunch and 400 to 600 kcal for dinner. Use the numbers above to select items that fit.

Quick Customization Checklist

• Ask for dressings and sauces on the side.
• Skip cheese or request a light portion.
• Choose grilled, baked, or steamed proteins.
• Replace fries or chips with a side salad, steamed veggies, or fruit.
• Choose whole-grain or lettuce wraps instead of white bread or tortillas.

How to Choose and Customize Low-Calorie Orders

Choosing low-calorie options is both about menu reading and small order changes that lower calories substantially. This section explains the principles, how to calculate calories, and when to use specific tactics.

Principles to follow

• Volume with low calories: Focus on non-starchy vegetables and salad greens to make the plate large without many calories.
• Protein first: Aim for 20 to 30 grams of protein per meal to promote satiety. Examples: 4 to 6 ounces of chicken breast (about 25 to 35 g protein), a 3-egg-white omelet (about 18 g protein).
• Limit added fats: Dressings, sauces, butter, and cheese are concentrated calories. One tablespoon of oil or creamy dressing is roughly 120 kcal.
• Carbohydrate control: For weight loss, limit starchy carbs to one serving per meal (about 150 to 200 kcal worth). Choose whole grains where possible.

How to estimate and count

• Use restaurant nutrition calculators before ordering. Many chains provide item-by-item calorie counts on their websites (for example, Chipotle, Panera, Starbucks, McDonald’s).
• If you cannot find exact data, use MyFitnessPal or USDA FoodData Central to estimate. Typical rules of thumb: 1 medium chicken breast (3 to 4 oz) = 120 to 160 kcal; 1 cup mixed salad greens = 10 to 20 kcal.
• To reduce risk of undercounting, subtract 100 to 200 kcal if you add dressings, sauces, bread, or a drink.

When to use swaps and reductions

• Swap heavy bases: Request mixed greens instead of rice or mashed potatoes to cut 200 to 400 kcal.
• Ask for half portions of starchy sides or split them with a companion to save 150 to 300 kcal.
• Choose clear broths or broth-based soups instead of creamy soups; you can save 150 to 400 kcal per bowl.

Examples with numbers

• Example 1: At Chipotle, choose: bowl with romaine + chicken (180 kcal) + fajita veggies (20 to 50 kcal) + salsa (10 to 30 kcal) + no cheese, no sour cream, no rice. Estimated total: 220 to 300 kcal. Add guacamole (230 kcal) only if you can fit it within your meal budget.
• Example 2: At Panera, choose: half Mediterranean Veggie Sandwich (about 260 kcal for half) + cup of Ten Vegetable Soup (about 70 kcal) = 330 kcal. Swap to whole sandwich if you need more calories.
• Example 3: At Starbucks, pick: Sous Vide Egg Bites, Egg White & Roasted Red Pepper (170 kcal) + black coffee = 170 kcal plus calories for breakfast beverage if added.

Decision framework before ordering

• Step 1: Identify protein and base on menu.
• Step 2: Remove high-calorie add-ons (cheese, creamy dressings, fried foods).
• Step 3: Replace or remove starchy sides if calories exceed your target.
• Step 4: Add low-calorie volume from veggies to increase satiety.

Restaurant-By-Restaurant Menu Picks and Pricing

This section lists concrete low-calorie choices at common chains, including approximate calories and typical US price ranges. Prices vary by region; use local menus or apps for exact amounts.

Chipotle

• Low-calorie pick: Salad bowl with romaine, chicken (180 kcal), fajita veggies (20 to 50 kcal), fresh tomato salsa (10 to 25 kcal), lettuce instead of rice. Estimated 210 to 300 kcal. Price: $8 to $11.
• Swap tips: Skip cheese and sour cream. Add brown rice only if you need more calories (+210 kcal per cup).

Panera Bread

• Low-calorie pick: You Pick Two with half Turkey Sandwich (about 280 kcal) and cup of Garden Vegetable Soup (about 70 kcal). Total ~350 kcal. Price: $7 to $9.
• Swap tips: Order dressings on the side and pick whole-grain bread when available.

Starbucks

• Low-calorie pick: Egg White & Roasted Red Pepper Egg Bites: ~170 kcal. Pair with a Tall brewed coffee (about 5 kcal plain). Price: $3.50 to $4.50 for food and $2 to $3 for coffee.
• Swap tips: Avoid flavored lattes with whole milk and syrups; choose black coffee or Americano.

Subway

• Low-calorie pick: 6-inch Oven Roasted Turkey on whole-grain bread, loaded with veggies, no cheese, mustard instead of mayo: 280 to 350 kcal. Price: $5 to $7.
• Swap tips: Opt for double veggies and skip chips.

Chick-fil-A

• Low-calorie pick: Grilled Chicken Sandwich without sauce: about 320 to 380 kcal. Side salad instead of fries: 80 to 120 kcal. Price: $5 to $8.
• Swap tips: Use lighter dressings and avoid the fried nuggets if trying to minimize calories.

Casual dining (Applebee’s, Olive Garden, Chili’s)

• Low-calorie pick: Look for entrees under 600 kcal, such as grilled salmon with steamed veggies or fajita bowl with lots of veggies and light tortillas. Typical price: $10 to $18.
• Swap tips: Ask for half the portion or to box half before it arrives to limit temptation.

Fast food examples: McDonald’s & Burger King

• McDonald’s: Southwest Grilled Chicken Salad with light dressing: ~350 kcal; Price $6 to $8.
• Burger King: Grilled Chicken Sandwich without mayo: ~300 to 400 kcal; Price $4 to $6.

Grocery cafe and deli options

• Whole Foods hot bar strategy: Load up on roasted vegetables and lean proteins; avoid creamy dishes and desserts. Target: 300 to 500 kcal per salad plate. Price varies by weight, typically $8 to $12 per pound.

How to read menus for calories quickly

• Look for the words: grilled, steamed, baked, roasted (low calorie-friendly).
• Avoid: crispy, battered, fried, creamy, Alfredo, smothered, breaded.
• Drinks: regular soda and alcoholic cocktails add quickly—each 12 oz soda = 140 kcal; a typical cocktail = 200 to 400 kcal.

Building a Dining-Out Plan and Timeline for Weight Loss

Implementing a dining-out strategy over time helps you stay consistent with calorie goals and track progress. This section gives a 4-week plan with sample daily calorie budgets and a simple timeline.

Set your baseline and target

• Determine daily calorie goal with a calculator or a registered dietitian. Typical weight-loss ranges: 1,200 to 1,800 kcal/day depending on sex, age, and activity level.
• Allocate meal calories. Example for 1,500 kcal/day: Breakfast 350 kcal, Lunch 450 kcal, Dinner 550 kcal, Snacks 150 kcal.

4-week timeline to practice dining out without losing progress

• Week 1: Audit and awareness

• Action: Track everything you eat for 7 days using MyFitnessPal (free) to establish baseline.

• Goal: Identify one meal out per week and swap to a low-calorie meal using the restaurant picks above.

• Week 2: Consistent swapping

• Action: Practice 2 dine-out episodes. Use the customization checklist before ordering.

• Goal: Hit your calorie target on 4 out of 7 days.

• Week 3: Portion control and planning

• Action: Pre-plan your meal before arriving. Pack snacks to avoid impulse upsizing.

• Goal: Box half of higher-calorie meals at the start or order a half portion.

• Week 4: Maintain and refine

• Action: Continue tracking. Introduce one social dinner while practicing drinks control and appetizer swaps.

• Goal: Maintain caloric deficit and measure weekly weight change. Expect 0.5 to 2 pounds per week depending on deficit.

Sample 7-day dining-out plan for a 1,500 kcal/day target

• Day example: Breakfast 300 kcal (Greek yogurt + fruit), Lunch 400 kcal (Panera half turkey sandwich + cup soup), Snack 150 kcal (small banana + 1 tbsp peanut butter), Dinner 600 kcal (Chipotle salad bowl with chicken, veggies, salsa, small guacamole).

Tips for social settings and special occasions

• Arrive slightly hungry but not famished; eat a small protein snack 60 to 90 minutes before to reduce overeating.
• Volunteer to pick the restaurant when possible and suggest places with good low-calorie options.
• For celebratory drinks, alternate alcoholic drinks with water and count each drink as 150 to 250 kcal in your daily budget.

Measuring progress and adjusting

• Track weight weekly under consistent conditions (same scale, morning, after voiding).
• If no weight loss after 2 to 4 weeks, reduce weekly calorie intake by 200 to 300 kcal or increase physical activity by equivalent energy expenditure (example: 30 minutes brisk walking burns about 150 to 250 kcal).

Tools and Resources

Use these tools to plan, track, and order intelligently. Prices are current estimates and may change.

• MyFitnessPal (Under Armour)

• What: Calorie and macro tracker with large food database and restaurant entries.

• Price: Free with ads and basic features; Premium $9.99 per month or $79.99 per year for advanced reports and ad-free experience.

• Lose It!

• What: Simple calorie tracker with barcode scanner and meal planning.

• Price: Free version; Premium $39.99 per year or about $4.17 per month.

• Cronometer

• What: Accurate nutrient tracking with emphasis on micronutrients and verified food data.

• Price: Free basic; Gold $5.99 per month or $59.99 per year.

• USDA FoodData Central

• What: Free database of nutrient values for raw and prepared foods. Useful when restaurant data is missing.

• Price: Free.

• Restaurant nutrition calculators

• Examples: Chipotle Nutrition Calculator, Panera Nutrition Info, Starbucks Nutrition. Available free on each restaurant website or app.

• Price: Free.

• Apps for ordering and menu browsing

• Yelp, DoorDash, Uber Eats, Grubhub: Good for menu browsing and customer photos. Fees vary by order.

• Portable tools

• Pocket food scale: $12 to $30 (useful for estimating portions when preparing meals).

• Measuring cups and spoons for home pre-portioning: $5 to $15.

Practical use of tools

• Before dining out: open the restaurant nutrition page or use MyFitnessPal to log the item you plan to order.
• Use barcode scanner in apps for packaged items.
• For chains without info, estimate using similar items in MyFitnessPal or USDA data and add 100 to 200 kcal buffer for hidden fats.

Common Mistakes

Here are 4 common pitfalls and how to avoid them.

• Mistake 1: Ignoring beverages

• Problem: Drinks can add 150 to 500 calories.

• Fix: Choose water, unsweetened iced tea, or black coffee. If having alcohol, limit to one standard drink and track 150 to 200 kcal per drink.

• Mistake 2: Underestimating dressings and sauces

• Problem: One serving of ranch or Caesar dressing is ~120 to 160 kcal.

• Fix: Ask for dressings on the side and use half a tablespoon maximum (about 60 to 80 kcal). Use vinegar-based dressings when possible.

• Mistake 3: Not planning for sides and appetizers

• Problem: Sides and apps add hidden calories quickly.

• Fix: Skip bread baskets, order a side salad or steamed veggies, and split appetizers with the table.

• Mistake 4: Overrelying on “low-calorie” labels without portions

• Problem: Menu terms like “light” or “skinny” are not standardized.

• Fix: Check the nutrition info or estimate calories using tools. Request portion control or box half before eating.

FAQ

How Many Calories Should I Aim for When Eating Out?

Aim for 30 to 40 percent of your daily calorie target per main meal. For a 1,500 kcal/day plan, try 400 to 600 kcal for lunch or dinner. Adjust based on activity level and overall daily distribution.

Are Calories Listed by Restaurants Accurate?

Restaurant calorie counts are generally reasonable but can vary due to portion inconsistency and preparation differences. Use listed values as a guide and add a 10 to 20 percent buffer if you are unsure.

Can I Drink Alcohol and Still Lose Weight?

Yes, but account for alcohol calories in your daily budget. Typical beer is 150 to 200 kcal, wine 120 to 130 kcal per 5 oz glass, and cocktails 200 to 400 kcal. Limit to one drink and choose lower-calorie mixers.

What Should I Do If I Want a Treat at a Restaurant?

Plan for it: reduce calories earlier in the day, split a dessert, or share an appetizer. Fit the extra calories into your daily budget and log them to avoid surprises.

How Can I Manage Portions When Restaurants Serve Large Plates?

Ask for a half portion, request a to-go box immediately and pack half away, or share the entree. These tactics reduce meal calories by 40 to 60 percent.

Next Steps

Follow these specific actions to put the plan into practice.

• Step 1: Set your daily calorie target using an online calculator or talk with a registered dietitian. Record it in MyFitnessPal.
• Step 2: Save three low-calorie menu picks from your favorite local restaurants in the app or phone notes, including estimated calories and prices.
• Step 3: Practice one dine-out swap this week: request dressings on the side, skip cheese, or switch fries for a side salad.
• Step 4: Track every meal for 14 days and weigh weekly to assess progress; adjust calorie targets or meal choices based on results.

Checklist to print or save

• Choose grilled, not fried.
• Request sauces and dressings on the side.
• Replace starch with extra veggies or salad.
• Keep one eye on drinks: water, tea, or black coffee.
• Log the meal before or immediately after eating.

This guide equips you with clear meal selections, numeric calorie ranges, price expectations, and a practical 4-week timeline so dining out supports weight loss and nutrition goals.

Further Reading

• Low Calorie Meals at Chipotle You’ll Actually Enjoy
• Low Calorie Chick Fil a Meals That Fit Your Macros
• Low Calorie Meals at Fast Food Chains You�ll Love
• Best Calorie Tracking Apps 2025 - Ranked & Reviewed