10 Chain Restaurants with Diet-Friendly Options
When you're trying to lose or maintain weight, it seems like "restaurant" becomes a four-letter word. When taken out of your kitchen (aka meal-prep headquarters)—with no measuring cup, food scale or nutrition chart in sight—it's as if you've been thrust into a food free-for-all, with no control over portion size, calorie count or fat content. But while you might not be able to actually prep your meals at a restaurant, you can do a little research beforehand to find smart menu options that won't undo all of your hard work.
Although these 10 restaurants certainly feature some unhealthy indulgences on their menus, they all offer at least a few sensible choices to keep you on track toward your goals.
Toby Amidor, registered dietitian and author of “The Easy 5-Ingredient Healthy Cookbook,” recommends Panera to her clients as a good source of healthy food choices. Between soups, salads, sandwiches and broth bowls, the menu selections are wholesome and the calories are within reason. "I also recently lost about five pounds, and it’s so refreshing to be able to dine out and be able to select a meal that I know won’t sabotage my weight loss efforts," Amidor says.
Diet-Friendly Choices
Jason's Deli got our attention by being one of the first quick-casual restaurants to remove trans fats from their menu. Since then, they’ve continued to impress by also removing MSG, high-fructose corn syrup and all artificial colors and flavors. This ensures that there's plenty of room for the good stuff—like real, whole, clean foods. In addition to their standard deli menu, Jason's also offers a vegetarian menu and one for gluten-sensitive customers. It's easy to see why they've garnered so many awards.
Diet-Friendly Choices
Since launching in 2011, LYFE Kitchen has offered "craveable classics with a contemporary twist." All of the items on its American cuisine menu are prepared with sustainable ingredients with plenty of low-calorie options, making LYFE a perfect breakfast, brunch or lunch destination for diet-conscious diners.
Diet-Friendly Choices
Originally founded in Colorado in 1995, this fast-casual restaurant has expanded to more than 500 locations in 39 states throughout the United States. All of the meals in their core menu are made fresh from real ingredients, with no artificial preservatives, sweeteners, flavors or colors. In addition to their namesake noodles, they offer hearty soups and fresh salads, with an abundance of vegan, vegetarian and gluten-free options. They also have a separate menu that contains only foods with 500 calories or less.
Diet-Friendly Choices
The first meal of the day is an important choice when you're trying to lose or maintain weight, and First Watch helps to ensure that breakfast or brunch gets you off on a healthy start. Headquartered in Florida, First the original daytime café now has hundreds of franchises around the country. Although some of their menu items creep into high-calorie territory, there are plenty of options that won't endanger your diet.
Diet-Friendly Choices
This quick and convenient deli chain has become synonymous with healthy eating. While not everything on their menu is perfectly healthy, it's true that there are plenty of low-fat, low-calorie options—as long as you don't add extra ingredients that aren't on the nutrition fact sheet. Keep in mind that their calorie counts don't include items like condiments, extra meat or extra cheese.
Diet-Friendly Choices
As a general rule, fast food has no place in a nutritious, calorie-controlled eating plan—but there are a few exceptions that serve up healthy options in a hurry. While it's best to steer clear of their original (aka fried) chicken sandwich and waffle fries, there are plenty of diet-friendly choices on their menu.
Diet-Friendly Choices
Although much of the items at this homestyle restaurant are a bit heavy on the calories and fat content, they do offer some lighter fare that will keep your goals in check. Plus, the "Savor Size" section features their standard favorites in more sensible portions.
Diet-Friendly Choices
You might assume that a trip to Applebee's means your diet is doomed, but the chain restaurant offers more than just heavy, fattening foods. The key is to avoid supersized portions and to steer clear of anything described as battered, breaded or fried.
Diet-Friendly Choices
Who says you can't enjoy dinner at a steakhouse without sending your calorie intake skyrocketing? While the Bloomin' Onion and Aussie Cheese Fries should be avoided at all costs, this popular Australian chain also offers some healthier options that won't send your goals down under. They even have a menu dedicated to dishes under 600 calories.
Diet-Friendly Choices
Although these 10 restaurants certainly feature some unhealthy indulgences on their menus, they all offer at least a few sensible choices to keep you on track toward your goals.
Panera
Location: Throughout the United StatesToby Amidor, registered dietitian and author of “The Easy 5-Ingredient Healthy Cookbook,” recommends Panera to her clients as a good source of healthy food choices. Between soups, salads, sandwiches and broth bowls, the menu selections are wholesome and the calories are within reason. "I also recently lost about five pounds, and it’s so refreshing to be able to dine out and be able to select a meal that I know won’t sabotage my weight loss efforts," Amidor says.
Diet-Friendly Choices
- Lentil Quinoa Broth Bowl with Cage-Free Egg (340 calories, 12g fat, 44g carbs, 16g protein)
- Half a Cup of Low-Fat Chicken Noodle Soup + Half of a Chipotle Chicken Avocado Melt sandwich (in their You Pick Two option, you pick small portions of two items) (500 calories, 24g fat, 41g carbs, 31g protein, 3g sugar)
- Strawberry Poppyseed Salad with Chicken (340 calories, 13g fat, 31g carbs, 29g protein, 20g sugar)
Jason's Deli
Location: Throughout the United States (28 states)Jason's Deli got our attention by being one of the first quick-casual restaurants to remove trans fats from their menu. Since then, they’ve continued to impress by also removing MSG, high-fructose corn syrup and all artificial colors and flavors. This ensures that there's plenty of room for the good stuff—like real, whole, clean foods. In addition to their standard deli menu, Jason's also offers a vegetarian menu and one for gluten-sensitive customers. It's easy to see why they've garnered so many awards.
Diet-Friendly Choices
- Spinach Veggie Wrap (half) with a Cup of Fruit (260 calories, 9g fat, 39g carbs, 9g protein, 14g sugar)
- Amy's Turkey-O Sandwich (half) with a Cup of Organic Vegetable Soup (350 calories, 13g fat, 46g carbs, 17g protein, 8g sugar)
- Salmon Pacifica Salad (420 calories, 22g fat, 30g carbs, 29g protein, 19g sugar)
LYFE Kitchen
Locations: 13 U.S. locations (California, Colorado, Illinois, Nevada, Tennessee and Texas)Since launching in 2011, LYFE Kitchen has offered "craveable classics with a contemporary twist." All of the items on its American cuisine menu are prepared with sustainable ingredients with plenty of low-calorie options, making LYFE a perfect breakfast, brunch or lunch destination for diet-conscious diners.
Diet-Friendly Choices
- Herb-Roasted Salmon (356 calories, 22g fat, 2g carbs, 28g protein, 0g sugar)
- Black Bean Burger (570 calories, 27g fat, 68g carbs, 15g protein, 7g sugar)
- Butternut Squash Soup (6 oz.) with Arugula Salad (side) (157 calories, 10g fat, 14g carbs, 4g protein, 5g sugar)
Noodles & Company
Locations: 500 locations throughout the United StatesOriginally founded in Colorado in 1995, this fast-casual restaurant has expanded to more than 500 locations in 39 states throughout the United States. All of the meals in their core menu are made fresh from real ingredients, with no artificial preservatives, sweeteners, flavors or colors. In addition to their namesake noodles, they offer hearty soups and fresh salads, with an abundance of vegan, vegetarian and gluten-free options. They also have a separate menu that contains only foods with 500 calories or less.
Diet-Friendly Choices
- Thai Green Curry with Shrimp, small size (460 calories, 11g fat, 66g carbs, 5g protein, 15g sugar)
- Chicken Veracruz Salad, small size (380 calories, 25g fat, 17g carbs, 27g protein, 5g sugar)
- Tomato Basil Bisque, small size (290 calories, 19g fat, 25g carbs, 5g protein, 21g sugar)
- Pesto Cavatappi, small size (380 calories, 16g fat, 47g carbs, 12g protein, 4g sugar)
First Watch
Locations: Throughout the United StatesThe first meal of the day is an important choice when you're trying to lose or maintain weight, and First Watch helps to ensure that breakfast or brunch gets you off on a healthy start. Headquartered in Florida, First the original daytime café now has hundreds of franchises around the country. Although some of their menu items creep into high-calorie territory, there are plenty of options that won't endanger your diet.
Diet-Friendly Choices
- Power Wrap (580 calories, 11g fat, 84g carbs, 37g protein, 28g sugar)
- Healthy Turkey Omelet (570 calories, 12g fat, 70g carbs, 50g protein, 31g sugar)
- Bob's Red Mill Grits with Fresh Fruit (180 calories, 0.5g fat, 42g carbs, 4g protein, 18g sugar)
- Sunrise Granola Bowl (440 calories, 7g fat, 78g carbs, 21g protein, 52g sugar)
Subway
Locations: Throughout the United StatesThis quick and convenient deli chain has become synonymous with healthy eating. While not everything on their menu is perfectly healthy, it's true that there are plenty of low-fat, low-calorie options—as long as you don't add extra ingredients that aren't on the nutrition fact sheet. Keep in mind that their calorie counts don't include items like condiments, extra meat or extra cheese.
Diet-Friendly Choices
- Oven-Roasted Chicken Sandwich (320 calories, 5g fat, 46g carbs, 23g protein, 8g sugar)
- Italian B.M.T. Sandwich (390 calories, 17g fat, 43g carbs, 19g protein, 7g sugar)
- Meatball Marinara Salad (310 calories, 17g fat, 27g carbs, 15g protein, 12g sugar)
- Veggie Delite Wrap (330 calories, 8g fat, 4g carbs, 10g protein, 5g sugar)
Chick-fil-A
Locations: Throughout the United StatesAs a general rule, fast food has no place in a nutritious, calorie-controlled eating plan—but there are a few exceptions that serve up healthy options in a hurry. While it's best to steer clear of their original (aka fried) chicken sandwich and waffle fries, there are plenty of diet-friendly choices on their menu.
Diet-Friendly Choices
- Grilled Chicken Sandwich (310 calories, 6g fat, 36g carbs, 29g protein, 7g sugar)
- Grilled Chicken Nuggets (140 calories, 3.5g fat, 2g carbs, 25g protein, 0g sugar)
- Egg White Grill (300 calories, 7g fat, 31g carbs, 25g protein, 1g sugar)
- Grilled Market Salad (330 calories, 14g fat, 27g carbs, 27g protein, 13g sugar)
Bob Evans
Locations: Throughout the United StatesAlthough much of the items at this homestyle restaurant are a bit heavy on the calories and fat content, they do offer some lighter fare that will keep your goals in check. Plus, the "Savor Size" section features their standard favorites in more sensible portions.
Diet-Friendly Choices
- Potato Crusted Flounder with Broccoli and Carrots: (380 calories, 18g fat, 31g carbs, 25g protein, 10g sugar)
- Two Grilled Chicken Breasts with Broccoli and Carrots: (500 calories, 14g fat, 18g carbs, 76g protein, 10g sugar)
- Small Chicken Cobb Salad: (520 calories, 23g fat, 40g carbs, 38g protein, 11g sugar)
- Hearty Beef Vegetable Soup, bowl: (230 calories, 5g fat, 36g carbs, 13g protein, 7g sugar)
Applebee's
Locations: Throughout the United StatesYou might assume that a trip to Applebee's means your diet is doomed, but the chain restaurant offers more than just heavy, fattening foods. The key is to avoid supersized portions and to steer clear of anything described as battered, breaded or fried.
Diet-Friendly Choices
- Cedar Salmon with Maple Mustard Glaze: (350 calories, 10g fat, 28g carbs, 37g protein, 18g sugar)
- Thai Shrimp Salad: (410 calories, 21g fat, 32g carbs, 25g protein, 14g sugar)
- Cedar Grilled Lemon Chicken: (570 calories, 25g fat, 47g carbs, 42g protein, 15g sugar)
Outback Steakhouse
Locations: Throughout the United StatesWho says you can't enjoy dinner at a steakhouse without sending your calorie intake skyrocketing? While the Bloomin' Onion and Aussie Cheese Fries should be avoided at all costs, this popular Australian chain also offers some healthier options that won't send your goals down under. They even have a menu dedicated to dishes under 600 calories.
Diet-Friendly Choices
- Grilled Chicken on the Barbie, 5 oz., with Fresh Mixed Veggies (390 calories, 14g fat, 34g carbs, 35g protein, 20g sugar)
- Aussie Cobb Salad: Grilled Chicken Add-On (160 calories, 3.5g fat, 0g carbs, 31g protein, 0g sugar)
- Grilled Alaskan Halibut with Fresh Mixed Veggies (470 calories, 16g fat, 20g carbs, 59g protein, 7g sugar)
