5 Guilt-Free Dining Options That Keep Calories in Check

We’ve all been there, right? You painstakingly follow a healthy eating plan throughout the week—protein-packed breakfasts, meticulously portioned lunches, and thoughtful dinners. Then the weekend rolls in, or you find yourself at a lively get-together, and your hard work feels like it’s hanging by a thread. One meal at a restaurant, and bam! It’s like that kale smoothie you sipped on Monday has been wiped from history. Sound familiar?

Dining out often gets a bad rap for being a calorie minefield, but it doesn’t have to be that way. You’d be surprised at the delectable low-calorie options lurking not just in trendy salad bars but also at familiar chain restaurants and even those fast food spots we all know too well. Suddenly, eating out opens up a whole new realm of delicious possibilities.

Making healthy choices while indulging in restaurant fare can be a playful challenge—kind of like a culinary treasure hunt. Finding a satisfying meal that doesn’t break the calorie bank is a win in itself. Hang tight as we uncover some tasty gems from chain menus, all clocking in around the 500-calorie mark. Trust us: you won’t have to settle for sad side salads the next time you hit the town. So, which of these tantalizing options catches your eye?

Panera Bread – Mediterranean Veggie & Creamy Tomato Soup

Serving size: 1 meal
Calories: 500
FAT: 23 g (saturated fat: 11 g)
SODIUM: 1410 mg
Carbohydrates: 63 g (fiber: 4 g, sugar: 16 g)
PROTEIN: 12 g

Pair half of the Mediterranean Veggie Sandwich with a cup of creamy tomato soup—that sounds like the ideal comfort food duo, doesn’t it? There’s something undeniably satisfying about soup; it’s warm and filling, while the sandwich bursts with vibrant vegetables, giving you something to chew on.

The Mediterranean veggie sandwich boasts a colorful array of zesty sweet peppers, creamy cucumbers, robust mixed greens, ripe tomatoes, red onion, and hummus—all neatly nestled within Panera’s famed tomato basil miche. It’s a flavorful experience that checks a lot of boxes.

McDonald’s – Cheeseburger & Small French Fries

Cheeseburger:
Serving size: 1 burger
Calories: 300
FAT: 13 g (saturated fat: 6 g)
SODIUM: 720 mg
Carbohydrates: 31 g (fiber: 4 g, sugar: 16 g)
PROTEIN: 15 g

Small french fries:
Serving size: 1 serving
Calories: 230
FAT: 11 g (saturated fat: 1.5 g)
SODIUM: 190 mg
Carbohydrates: 31 g (fiber: 3 g, sugar: 0 g)
PROTEIN: 3 g

You might not immediately associate McDonald’s with healthy dining, but you’d be surprised! Their classic cheeseburger comes adorned with a tangy pickle, crunchy chopped onions, zesty ketchup, mustard, and American cheese, all for just about 300 calories. Pair it with a small serving of their french fries, and you’re looking at a delightful meal just over 500 calories. And hey, those golden fries are trans fat-free—talk about a fast-food delight!

Red Robin – Ensenada Chicken Platter

Serving size: 2 chicken breasts
Calories: 510
FAT: 25 g (saturated fat: 5 g)
SODIUM: 1920 mg
Carbohydrates: 17 g (fiber: 4 g, sugar: 8 g)
PROTEIN: 57 g

The enticing Ensenada Chicken Platter at Red Robin features one or two grilled chicken breasts paired with zesty house-made salsa. Served on a bed of mixed greens with cheddar cheese, tomatoes, and crunchy tortilla strips, it’s a meal that embraces taste without sacrificing your calorie count. At 510 calories, why not indulge in two chicken breasts? You’ll feel full and satisfied!

Chili’s – Santa Fe Chicken Salad with Grilled Chicken

Serving size: 1 order
Calories: 540
FAT: 35 g (saturated fat: 6 g)
SODIUM: 1510 mg
Carbohydrates: 24 g (fiber: 6 g, sugar: 7 g)
PROTEIN: 35 g

The scrumptious Santa Fe Chicken Salad is a star on Chili’s menu for a good reason. With grilled chicken, fresh pico de gallo, creamy guacamole, cilantro, crispy tortilla strips, and a hint of Santa Fe sauce, it’s a bowl of healthy indulgence. You’ll feel pretty smug as you savor this nutritious delight while your friends dive into hearty burgers and mouthwatering ribs!

Texas Roadhouse – Dallas Filet

Serving size: 6 oz.
Calories: 270
FAT: 10 g (saturated fat: 4 g)
SODIUM: 720 mg
Carbohydrates: 6 g (fiber: 2 g, sugar: 2 g)
PROTEIN: 45 g

Craving steak but watching your caloric intake? Texas Roadhouse has you covered. Their Dallas Filet is a tender 6 oz cut—you can always opt for 8 oz if you’re feeling indulgent. Pair it with a side of green beans (100 calories) and sautéed mushrooms (120 calories), and you’ve got yourself an elegant, protein-packed meal that keeps you feeling satisfied without regret. Who says you can’t eat out and maintain your goals?