Let’s face it, we eat out. Navigating meal choice options alone can be downright frustrating. It’s complicated and restaurants don’t make it easy for you.

That’s why we made a simple healthy choice guide.

Don’t let celebrating special occasions, business lunches, date nights, or vacations sabotage your healthy habits any more. Rather than panicking as you scan the menu — only to make a calorie-stuffed, compromise — enjoy healthy and delicious options that fit your lifestyle wherever you go. The Q FIT Mini Restaurant Guide empowers you with calorie information and macros to help you stay on track to reaching your healthy lifestyle goals!

Note: Restaurant foods tend to be much higher in fat and sodium than food you make at home. In fact, you may find yourself up a couple pounds the next morning. Don’t worry, it’s just water weight and will fall off in a day or two when you return to your normal eating and exercise routine! Restaurant portions are also large. Remember proper portion sizes: 1 portion carb = ½ Cup, 1 portion Meat = 3-4 oz, 1 serving oil/butters = 1tsp, and 1 serving fat = ¼ Cup.  Feel free to load up on your veggies! Consider splitting a meal with a friend or taking half of it home to your family. They will appreciate it!

Try some of your Q FIT team’s preferred meal recommendations at your favorite restaurants.

Applebee’s

  1. Pepper Crusted Sirloin & Whole Grains: 350 calories/28P/41C/10F

 Buffalo Wild Wings

  1. Grilled Chicken Sandwich, no toppings: 360 calories/34P/38C/9F

 Cheesecake Factory

  1. Choose items on their Skinnylicious Menu – All have 590 Calories or Less.
  2. Choose a low-carb cheesecake and split with a friend for about 300 calories per serving.

 Denny’s

  1. Build Your Own Grand Slam with 2 turkey bacon strips, 2 egg whites, wheat toast: 360 calories/25P/31C/15.5F
  2. Build Your Own Grand Slam with 2 turkey bacon strips, 2 regular bacon, 2 egg whites, seasonal fruit: 340 calories/27P/30C/12.5F
  3. Cranberry Apple Chicken Salad: 360 calories/36P/36C/9F

 Cracker Barrel

  1. Country House Salad with Grilled Chicken: 340 calories/24P/23C/17F
  2. Wholesome Fixin’s Good Morning Breakfast: 370 calories/31P/32C/14F
  3. Sugar Cured Ham Side plus steamed broccoli and green beans: 280 calories/29P/17C/10F

 IHOP

  1. Simple and Fit Veggie Omelet: 310 calories/27P/12C/12F
  2. Simple and Fit 2 Egg Breakfast: 350 calories/25P/44C/9F
  3. Simple and Fit Spinach, Mushroom and Tomato Omelet: 310 calories/29P/31C/12F

 Longhorn Steakhouse

  1. Farm Fresh Field Greens with Shrimp: 350 calories/36P/26C/15F
  2. Grilled Chicken Sandwich (lunch portion, no sauce): 342 calories/26P/33C/11F
  3. Napa Grilled Chicken, 6oz with rice pilaf (half): 395/37.5P/25C/16F

 Outback Steakhouse

  1. Grilled Chicken on the Barbie (5oz) with fresh mixed veggies: 390 calories/35P/34C/14F
  2. Hand Breaded Shrimp and Cocktail Sauce: 350 calories/21P/37C/14F
  3. Sirloin (6oz) with grilled asparagus and steamed rice (half portion): 355 calories/36P/41C/10F

 Red Lobster

  1. Garlic Grilled Sea Scallops (double portion) PLUS Garden Salad (no dressing) AND broccoli: 330 calories/29P/28C/12F
  2. CYO Lunch Garlic Shrimp Scampi and Oven Broiled Scallops with garden salad (no dressing) and double broccoli: 360 calories/30P/30C/15F

Red Robin

  1. Ensenada Chicken (one breast) and Side Salad: 310 calories/30P/23C/11F
  2. Simply Grilled Chicken Salad: 320 calories/34P/29C/9F

Ruby Tuesday

  1. Fit and Trim Petite Blackened Tilapia: 286 calories/22P/23C/12F
  2. Fit and Trim Hickory Bourbon Chicken: 355 calories/41P/25C/10F

 Texas Roadhouse

  1. Sirloin Kabob PLUS Steamed Veggies: 280 calories/28P/20C/7F

* This guide contains examples of various restaurants and menu items that can be special ordered to fit the Q Sciences program. Q Sciences is not affiliated with and does not endorse any eating establishment.

Arby’s

  1. Roast Beef Classic Sandwich: 360 calories/23P/37C/14F
  2. Prime Cut Chicken Tenders (3): 360 calories/23P/28C/17F

 PF Chang’s

  1. Buddha’s Feast Steamed: 250 calories/26P/32C/4F
  2. Handmade Shrimp Steamed Dumplings (6): 290 calories/29P/33C/4F

Burger King

  1. Grilled Chicken Sandwich, no mayo: 370 calories/37P/39C/7F
  2. Hamburger, plain: 220 calories/11P/26C/8F
  3. Grilled Chicken Salad: 340 calories/39P/16C/15F

 Carl’s Jr

  1. Regular Roast Beef Sandwich: 310 calories/18P/28C/14F
  2. Trim It Big Hot Ham Sandwich: 290 calories/26P/31C/6F
  3. Trim It Charbroiled BBQ Chicken Sandwich: 190 calories/18P/24C/3.5F

 Chick-fil-A

  1. Grilled Chicken Sandwich: 29P/36C/6F
  2. Market Salad with Grilled Chicken: 350 calories/31P/27C/14F
  3. Egg White Chicken Grill: 300 calories/25P/31C/7F
  4. 8-piece Grilled Nuggets with fruit cup and superfood salad: 330 calories/30P/30C/11.5F

 Culver’s

  1. George’s Chili: 300 Calories/17P/26C/13F
  2. Grilled Chicken Sandwich: 390 calories/41P/40C/7F

 In N Out

  1. Cheeseburger with mustard & ketchup (instead of spread): 400 calories/22P/41C/18F
  2. Hamburger with mustard & ketchup (instead of spread): 310 calories/16P/41C/10F

Jamba Juice

  1. Green Up ‘N Go (small) + Protein Boost: 300 calories/24P/31C/10F
  2. Spinach and Cheese Breakfast Wrap: 240 calories/15P/30C/8F

Firehouse Subs

  1. Small Club on Sub, no mayo: 290 calories/20P/31C/9F
  2. Small Hook and Ladder, no mayo: 260 calories/18P/31C/7F
  3. Chopped Salad with Grilled Chicken, no dressing: 260 calories/34P/15C/8F (plus 1 slice bread?)

 Jack in the Box

  1. Grilled Chicken Fajita Pita: 346 calories/24P/36C/12F
  2. Grilled Chicken Salad: 348 calories/35P/26C/15F
  3. Southwest Salad with Grilled Chicken: 348 calories/35P/26C/15F

 McDonald’s

  1. Egg White Delight: 260 calories/16P/29C/8F
  2. Southwest Salad with Grilled Chicken: 350 calories/37P/27C/11F
  3. Artisan Grilled Chicken Sandwich: 380 calories/37P/27C/11F

 Sonic Drive-in

  1. Jr Burger: 330 calories/15P/32C/16F

Starbucks

  1. For drinks, lighten up your favorite by choosing the small size, nonfat milk or unsweetened almond milk, sugar free flavor shots, and no whip cream.
  2. Cage-free Eggs and Seasoned Grains Side Salad, no dressing: 360 calories/17P/33C/18F

Subway

  1. 6” Egg White Sandwich: 350 calories/24P/45C/9F
  2. 6” Oven Roasted Chicken or Turkey Breast Sandwich on wheat with provolone cheese, veggies, mustard, salt and pepper: 320 calories/23P/47C/5F
  3. 6” Subway Club on wheat with provolone cheese, veggies, mustard, salt and pepper: 310 calories/23P/46C/5F

 Taco Bell

  1. Chicken Power Bowl, no avocado, rice, or guacamole: 260 calories/24P/17C/10F

 Wendy’s

  1. Full Size Apple Pecan Chicken Salad, no dressing: 350 calories/35P/28C/11F
  2. Large Chili: 250 calories/23P/23C/7F
  3. Grilled Chicken Sandwich: 370 calories/34P/38C/10F

Whataburger

  1. Chicken Fajita Taco: 340 calories/29P/31C/11F

Zaxby’s

  1. Grilled Chicken House Salad (no fried onions or cheese): 340 calories/37P/27C/10.5F

 * This guide contains examples of various restaurants and menu items that can be special ordered to fit the Q Sciences program. Q Sciences is not affiliated with and does not endorse any eating establishment.

Café Rio

  1. Fire Grilled Salmon Tostada with black beans, lettuce, pico, lime, guacamole, and cilantro (no tortilla or dressing): 309 calories/25P/32C/11F
  2. Shredded Chicken Tostada with black beans, lettuce, pico, lime, cilantro, salsa fresca (no tortilla or dressing): 304 calories/24P/31C/10F
  3. Fire Grilled Steak Taco on corn tortilla with lettuce, pico, guacamole, black beans: 376 calories/27P/42C/13F
  4. Chili Roasted Beef Salad with black beans, lettuce, pico, guacamole, lime (no tortilla or dressing): 335 calories/26P/32C/13F

 Chipotle Mexican Grill

  1. Barbacoa Burrito Bowl with black beans, fajita veggies, tomato salsa, lettuce: 350 calories/33P/34C/8.5F
  2. Steak Burrito Bowl with black beans, fajita veggies, tomato salsa, lettuce: 330 calories/30P/33C/7.5F
  3. Steak Tacos (3) with corn tortillas, lettuce, tomatillo-green chili salsa: 370 calories/24P/35C/15F
  4. Barbacoa Salad with lettuce, black beans, fajita vegetables, fresh tomato salsa: 355 calories/34P/35C/8.5F

Costa Vida

  1. Taco (one) with Chicken or Mahi Mahi, black beans, lettuce, lime, cilantro on whole wheat tortilla: 350 calories/24P/42C/10F
  2. Raspberry Chicken Salad (small) with chicken, raspberry chipotle sauce, black beans, lettuce, salsa fresca, cotija cheese, guacamole: 296 calories/22P/32C/10F
  3. Baja Bowl with chicken, rice, tomatillo cilantro, lettuce, pico: 380 calories/33P/38C/10F

Mc Alister’s Deli

  1. Deli Ham Sandwich: 380 calories/28P/41C/8F
  2. Deli Pastrami: 400 calories/32P/40C/11F

Panda Express

  1. Steamed Ginger Fish with hot and sour soup (bowl): 370 calories/25P/28C/15F
  2. Steamed Ginger Fish with double side mixed vegetables: 360 calories/23P/40C/13F
  3. Broccoli Beef AND String Bean Chicken Breast with small side mixed vegetables: 375 calories/25P/34C/16F

Panera

  1. Frontega Chicken Panini on Focaccia (half): 370 calories/23P/42C/12F
  2. Ham, Egg, and Cheese Power Sandwich (whole): 340 calories/23P/30C/15F
  3. Turkey Chili: 260 calories/24P/32C/13F
  4. BBQ Chicken Flatbread, mozzarella, spinach, cilantro, BBQ sauce, light gouda: 350 calories/23P/34C/14F
  5. Roasted Turkey, Apple, and Cheddar Sandwich (half) with light cheddar (no mayo) on cranberry walnut bread: 320 calories/20P/34C/12F (add extra turkey: 390 calories/31P/35C/14F

 Papa Murphy’s

  1. CYO Pizza (1 medium slice) original crust with sauce, cheese, pepperoni, Canadian bacon, olives, sun dried tomatoes, green onions, green peppers: 280 calories/13P/30C/12F
  2. Herb Chicken Mediterranean (1 Family Slice): 330 calories/16P/36C/13F

 Protein Foundry

  1. Mango Sublime Shakeout, 16oz: 335 calories/28P/37C/8F
  2. Almond Cirque Shakeout, 16oz: 330 calories/29P/36C/9F
  3. Super M(atcha) Shakeout, 16oz: 27P/38C/9F
  4. Raspberry Cheesecake Shakeout, 16oz: 30P/36C/8F

 Protein House

  1. Moca Loca Frap: 315 calories/29P/27C/10F
  2. Vanilla Gorilla Frap: 305 calories/26P/28C/10F
  3. Breakfast Sandwich: 365 calories/29P/42C/9F

Qdoba Mexican Grill

  1. Tortilla Soup AND Grilled Chicken Taco Salad with lettuce, red or green salsa, double fajita vegetables: 360 calories/28P/26C/17F

* This guide contains examples of various restaurants and menu items that can be special ordered to fit the Q Sciences program. Q Sciences is not affiliated with and does not endorse any eating establishment.

Sit Down Restaurant

Applebee’s

  1. Pepper Crusted Sirloin & Whole Grains: 350 calories/28P/41C/10F

 Buffalo Wild Wings

  1. Grilled Chicken Sandwich, no toppings: 360 calories/34P/38C/9F

 Cheesecake Factory

  1. Choose items on their Skinnylicious Menu – All have 590 Calories or Less.
  2. Choose a low-carb cheesecake and split with a friend for about 300 calories per serving.

 Denny’s

  1. Build Your Own Grand Slam with 2 turkey bacon strips, 2 egg whites, wheat toast: 360 calories/25P/31C/15.5F
  2. Build Your Own Grand Slam with 2 turkey bacon strips, 2 regular bacon, 2 egg whites, seasonal fruit: 340 calories/27P/30C/12.5F
  3. Cranberry Apple Chicken Salad: 360 calories/36P/36C/9F

 Cracker Barrel

  1. Country House Salad with Grilled Chicken: 340 calories/24P/23C/17F
  2. Wholesome Fixin’s Good Morning Breakfast: 370 calories/31P/32C/14F
  3. Sugar Cured Ham Side plus steamed broccoli and green beans: 280 calories/29P/17C/10F

 IHOP

  1. Simple and Fit Veggie Omelet: 310 calories/27P/12C/12F
  2. Simple and Fit 2 Egg Breakfast: 350 calories/25P/44C/9F
  3. Simple and Fit Spinach, Mushroom and Tomato Omelet: 310 calories/29P/31C/12F

 Longhorn Steakhouse

  1. Farm Fresh Field Greens with Shrimp: 350 calories/36P/26C/15F
  2. Grilled Chicken Sandwich (lunch portion, no sauce): 342 calories/26P/33C/11F
  3. Napa Grilled Chicken, 6oz with rice pilaf (half): 395/37.5P/25C/16F

 Outback Steakhouse

  1. Grilled Chicken on the Barbie (5oz) with fresh mixed veggies: 390 calories/35P/34C/14F
  2. Hand Breaded Shrimp and Cocktail Sauce: 350 calories/21P/37C/14F
  3. Sirloin (6oz) with grilled asparagus and steamed rice (half portion): 355 calories/36P/41C/10F

 Red Lobster

  1. Garlic Grilled Sea Scallops (double portion) PLUS Garden Salad (no dressing) AND broccoli: 330 calories/29P/28C/12F
  2. CYO Lunch Garlic Shrimp Scampi and Oven Broiled Scallops with garden salad (no dressing) and double broccoli: 360 calories/30P/30C/15F

Red Robin

  1. Ensenada Chicken (one breast) and Side Salad: 310 calories/30P/23C/11F
  2. Simply Grilled Chicken Salad: 320 calories/34P/29C/9F

Ruby Tuesday

  1. Fit and Trim Petite Blackened Tilapia: 286 calories/22P/23C/12F
  2. Fit and Trim Hickory Bourbon Chicken: 355 calories/41P/25C/10F

 Texas Roadhouse

  1. Sirloin Kabob PLUS Steamed Veggies: 280 calories/28P/20C/7F

* This guide contains examples of various restaurants and menu items that can be special ordered to fit the Q Sciences program. Q Sciences is not affiliated with and does not endorse any eating establishment.

Fast Food

Arby’s

  1. Roast Beef Classic Sandwich: 360 calories/23P/37C/14F
  2. Prime Cut Chicken Tenders (3): 360 calories/23P/28C/17F

 PF Chang’s

  1. Buddha’s Feast Steamed: 250 calories/26P/32C/4F
  2. Handmade Shrimp Steamed Dumplings (6): 290 calories/29P/33C/4F

Burger King

  1. Grilled Chicken Sandwich, no mayo: 370 calories/37P/39C/7F
  2. Hamburger, plain: 220 calories/11P/26C/8F
  3. Grilled Chicken Salad: 340 calories/39P/16C/15F

 Carl’s Jr

  1. Regular Roast Beef Sandwich: 310 calories/18P/28C/14F
  2. Trim It Big Hot Ham Sandwich: 290 calories/26P/31C/6F
  3. Trim It Charbroiled BBQ Chicken Sandwich: 190 calories/18P/24C/3.5F

 Chick-fil-A

  1. Grilled Chicken Sandwich: 29P/36C/6F
  2. Market Salad with Grilled Chicken: 350 calories/31P/27C/14F
  3. Egg White Chicken Grill: 300 calories/25P/31C/7F
  4. 8-piece Grilled Nuggets with fruit cup and superfood salad: 330 calories/30P/30C/11.5F

 Culver’s

  1. George’s Chili: 300 Calories/17P/26C/13F
  2. Grilled Chicken Sandwich: 390 calories/41P/40C/7F

 In N Out

  1. Cheeseburger with mustard & ketchup (instead of spread): 400 calories/22P/41C/18F
  2. Hamburger with mustard & ketchup (instead of spread): 310 calories/16P/41C/10F

Jamba Juice

  1. Green Up ‘N Go (small) + Protein Boost: 300 calories/24P/31C/10F
  2. Spinach and Cheese Breakfast Wrap: 240 calories/15P/30C/8F

Firehouse Subs

  1. Small Club on Sub, no mayo: 290 calories/20P/31C/9F
  2. Small Hook and Ladder, no mayo: 260 calories/18P/31C/7F
  3. Chopped Salad with Grilled Chicken, no dressing: 260 calories/34P/15C/8F (plus 1 slice bread?)

 Jack in the Box

  1. Grilled Chicken Fajita Pita: 346 calories/24P/36C/12F
  2. Grilled Chicken Salad: 348 calories/35P/26C/15F
  3. Southwest Salad with Grilled Chicken: 348 calories/35P/26C/15F

 McDonald’s

  1. Egg White Delight: 260 calories/16P/29C/8F
  2. Southwest Salad with Grilled Chicken: 350 calories/37P/27C/11F
  3. Artisan Grilled Chicken Sandwich: 380 calories/37P/27C/11F

 Sonic Drive-in

  1. Jr Burger: 330 calories/15P/32C/16F

Starbucks

  1. For drinks, lighten up your favorite by choosing the small size, nonfat milk or unsweetened almond milk, sugar free flavor shots, and no whip cream.
  2. Cage-free Eggs and Seasoned Grains Side Salad, no dressing: 360 calories/17P/33C/18F

Subway

  1. 6” Egg White Sandwich: 350 calories/24P/45C/9F
  2. 6” Oven Roasted Chicken or Turkey Breast Sandwich on wheat with provolone cheese, veggies, mustard, salt and pepper: 320 calories/23P/47C/5F
  3. 6” Subway Club on wheat with provolone cheese, veggies, mustard, salt and pepper: 310 calories/23P/46C/5F

 Taco Bell

  1. Chicken Power Bowl, no avocado, rice, or guacamole: 260 calories/24P/17C/10F

 Wendy’s

  1. Full Size Apple Pecan Chicken Salad, no dressing: 350 calories/35P/28C/11F
  2. Large Chili: 250 calories/23P/23C/7F
  3. Grilled Chicken Sandwich: 370 calories/34P/38C/10F

Whataburger

  1. Chicken Fajita Taco: 340 calories/29P/31C/11F

Zaxby’s

  1. Grilled Chicken House Salad (no fried onions or cheese): 340 calories/37P/27C/10.5F

 * This guide contains examples of various restaurants and menu items that can be special ordered to fit the Q Sciences program. Q Sciences is not affiliated with and does not endorse any eating establishment.

Fast Casual

Café Rio

  1. Fire Grilled Salmon Tostada with black beans, lettuce, pico, lime, guacamole, and cilantro (no tortilla or dressing): 309 calories/25P/32C/11F
  2. Shredded Chicken Tostada with black beans, lettuce, pico, lime, cilantro, salsa fresca (no tortilla or dressing): 304 calories/24P/31C/10F
  3. Fire Grilled Steak Taco on corn tortilla with lettuce, pico, guacamole, black beans: 376 calories/27P/42C/13F
  4. Chili Roasted Beef Salad with black beans, lettuce, pico, guacamole, lime (no tortilla or dressing): 335 calories/26P/32C/13F

 Chipotle Mexican Grill

  1. Barbacoa Burrito Bowl with black beans, fajita veggies, tomato salsa, lettuce: 350 calories/33P/34C/8.5F
  2. Steak Burrito Bowl with black beans, fajita veggies, tomato salsa, lettuce: 330 calories/30P/33C/7.5F
  3. Steak Tacos (3) with corn tortillas, lettuce, tomatillo-green chili salsa: 370 calories/24P/35C/15F
  4. Barbacoa Salad with lettuce, black beans, fajita vegetables, fresh tomato salsa: 355 calories/34P/35C/8.5F

Costa Vida

  1. Taco (one) with Chicken or Mahi Mahi, black beans, lettuce, lime, cilantro on whole wheat tortilla: 350 calories/24P/42C/10F
  2. Raspberry Chicken Salad (small) with chicken, raspberry chipotle sauce, black beans, lettuce, salsa fresca, cotija cheese, guacamole: 296 calories/22P/32C/10F
  3. Baja Bowl with chicken, rice, tomatillo cilantro, lettuce, pico: 380 calories/33P/38C/10F

Mc Alister’s Deli

  1. Deli Ham Sandwich: 380 calories/28P/41C/8F
  2. Deli Pastrami: 400 calories/32P/40C/11F

Panda Express

  1. Steamed Ginger Fish with hot and sour soup (bowl): 370 calories/25P/28C/15F
  2. Steamed Ginger Fish with double side mixed vegetables: 360 calories/23P/40C/13F
  3. Broccoli Beef AND String Bean Chicken Breast with small side mixed vegetables: 375 calories/25P/34C/16F

Panera

  1. Frontega Chicken Panini on Focaccia (half): 370 calories/23P/42C/12F
  2. Ham, Egg, and Cheese Power Sandwich (whole): 340 calories/23P/30C/15F
  3. Turkey Chili: 260 calories/24P/32C/13F
  4. BBQ Chicken Flatbread, mozzarella, spinach, cilantro, BBQ sauce, light gouda: 350 calories/23P/34C/14F
  5. Roasted Turkey, Apple, and Cheddar Sandwich (half) with light cheddar (no mayo) on cranberry walnut bread: 320 calories/20P/34C/12F (add extra turkey: 390 calories/31P/35C/14F

 Papa Murphy’s

  1. CYO Pizza (1 medium slice) original crust with sauce, cheese, pepperoni, Canadian bacon, olives, sun dried tomatoes, green onions, green peppers: 280 calories/13P/30C/12F
  2. Herb Chicken Mediterranean (1 Family Slice): 330 calories/16P/36C/13F

 Protein Foundry

  1. Mango Sublime Shakeout, 16oz: 335 calories/28P/37C/8F
  2. Almond Cirque Shakeout, 16oz: 330 calories/29P/36C/9F
  3. Super M(atcha) Shakeout, 16oz: 27P/38C/9F
  4. Raspberry Cheesecake Shakeout, 16oz: 30P/36C/8F

 Protein House

  1. Moca Loca Frap: 315 calories/29P/27C/10F
  2. Vanilla Gorilla Frap: 305 calories/26P/28C/10F
  3. Breakfast Sandwich: 365 calories/29P/42C/9F

Qdoba Mexican Grill

  1. Tortilla Soup AND Grilled Chicken Taco Salad with lettuce, red or green salsa, double fajita vegetables: 360 calories/28P/26C/17F

* This guide contains examples of various restaurants and menu items that can be special ordered to fit the Q Sciences program. Q Sciences is not affiliated with and does not endorse any eating establishment.