Eating Out


Almost every restaurant provides healthy (or at least healthier) choices, but sometimes they’re hard to find on the menu. This page provides a list of some of the healthier choices I’ve discovered. Please add your favorites to the comments.

Whenever possible, hold the salad dressing and bring a packet of calorie-free dressing (or homemade dressing made with nuts or seeds) or ask for just balsamic vinegar or citrus wedges. Even “light” dressings generally contain substantial amounts of sugar or oil.

Many chain restaurants (including Starbucks and McDonald’s) state that they are moving toward antibiotic-free, grass-fed, sustainably produced animal products.



Most of Panera’s meats and eggs are grass fed and antibiotic-free, and an increasing percentage of their eggs are cage-free.

Oatmeal  (Any flavor. Hold the sugar and ask for extra fruit.)

Sprouted Grain Bagel with Peanut Butter

Avocado, Egg White, and Spinach Power Sandwich  (Hold the cheese.)

Salad  (Large seasonal selection. Hold the cheese and bread toppings.)

Low Fat Vegetarian Black Bean Soup  (Choose the apple for your side.)

Low Fat Vegetarian Garden Vegetable Soup  (Hold the pesto. Choose the apple for your side.)

Lentil Quinoa Bowl with Chicken or Cage-Free Egg


Cheesecake Factory

The Cheesecake Factory is transitioning to sustainable, cruelty-free animal products.

Vegan Cobb Salad

Super Antioxidant Salad

Kale and Quinoa Salad

Almond Crusted Salmon Salad

California Guacamole Salad

Fresh Vegetable Salad

French Country Salad

Fresh Kale Salad

Endive Salad

Little House Salad

Tossed Green Salad  (Hold the cheese, croutons and tortillas. Bring a dressing packet, or ask for balsamic vinegar.)

Steamed Edamame Side



Chipotle serves antibiotic-free meat, and sets minimum animal space requirements for its meat and dairy suppliers. They do include some Rice Bran Oil in many of their foods. Chipotle’s foods have been GMO-free since 2015.

Salad or Burrito Bowl with Steak, Carnitas, Chicken, Barbacoa, Sofritas, Black or Pinto Beans, Guacamole and all Salsas (as a dressing)



Thai Noodle Salad (with zucchini noodles)

Grilled Salmon Panzanella

Power Greens Salad with Grilled Chicken  (Hold the chicken and cheese)

House Chop Salad

Organic Edamame Side



Classic Oatmeal with Dried Fruit and Nut Medley  (Hold the brown sugar.)

Classic Oatmeal with Fresh Blueberries  (Hold the agave nectar.)

Seasonal Harvest Fruit Blend

Hearty Veggie and Brown Rice Salad Bowl

Fresh fruit

Packets of nuts and dried fruit



Fit Fare Veggie Skillet  (Hold the eggs.)

Seasonal Fruit

Oatmeal (Hold the milk and brown sugar. Substitute raisins.) Cranberry-Apple Chicken Salad  (Hold the chicken.)

Fit Fare Alaska Salmon  (High in sodium.)

Apple Dunkers Side

Fresh Banana Slices Side

Side of Grapes

Jr. Dippable Veggies Side

Sweet Petite Corn Side

Steamed Broccoli Side

Whole Grain Rice Side


Chili’s Bar & Grill

House Salad

Fresco Salad or Side Salad (Hold the cheese and croutons.) Margaritas Fresh Mex Bowl  (Hold the chicken.)

Asparagas and Garlic Roasted Tomatoes Side

Side of Black Beans

Broccoli Side

Side of Celery Sticks

Corn on the Cobb Side

Corn Kernels Side

Fresh Pineapple Side

Mandarin Oranges Side

Quinoa and Wheatberry Blend Side

Side of Avocado Slices


Family Restaurants with Salad Bars

Oatmeal  (Substitute raisins for the milk and sugar.)

Bowl of fruit

Salad Bar or Garden Salad  (Include greens, beans, sunflower seeds. (Bring a dressing packet, or use balsamic vinegar.)

Baked Potato Side

Steamed Vegetables Side


Mediterranean Restaurants

Lentil Soup

Any Salad – Garden, Mediterranean, Spinach, Cranberry-Walnut, or Quinoa  (Hold the meat, cheese and croutons.)


Japanese Restaurants

Brown Rice Vegetable Sushi

Seaweed Salad

Steamed Edamame Side


Indian and Thai Restaurants

Ask for the bean and vegetable dishes with the least oil.



Multigrain Oatmeal  (Hold the cinnamon brown sugar.)

Grilled Market Salad. (Hold the chicken and cheese.)

Side Salad (Hold the cheese and crispy bell peppers.)

Superfood Side

Fruit Cup Side


Noodles & Co.

Buff Bangkok Curry

Indonesian Peanut Sautée  (Ask them to “Hold the Noodles, “ and they’ll substitute greens for the noodles.)

Tossed Green Side Salad

Tomato Cucumber Side Salad


Taco Bell

Cantina Power Bowl-Veggie  (Hold the sour cream and cheese.) Taco Salad. (Hold the meat, sour cream and cheese.)

Black Beans Side

Pintos ‘n Cheese Side  (Hold the cheese.)


Chinese and Other Asian Restaurants

Steamed Vegetables and Tofu with Lite Soy Sauce


Olive Garden

Famous House Salad  (Hold the croutons, cheese and dressing.)


Steamed Broccoli Side

Side of Grapes



House Salad  (Hold the cheese and croutons.)

Side of Vegetables (yellow squash, zucchini, sugar snap peas, carotinis)

Baked Potato Side  (Hold the toppings. Top with side of vegetables.)

Apple Dippers Side  (Hold the yogurt.)

Baby Carrots Side

Steamed Broccoli Side



Antibiotic free chicken and turkey are available at some locations.

Multigrain Flatbread with an array of fresh and canned vegetables and guacamole

Veggie Delite Salad with guacamole

Apple Slices Side



Garden Side Salad

Baked Potato Side  (Hold the sour cream.)

Apple slices Side



Corn on the Cobb Side

Sweet Kernel Corn Side

Side of Green Beans

House Side Salad



Side Salad

Apple Slices Side

Cuties Side


Burger King

Garden Side Salad

Mott’s Natural Applesauce Side


Dunkin Donuts

Original Oatmeal with Dried Fruit Topping


Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s