Eating Out and Eating Healthy

School’s out for summer! Vacations, road trips and lots of playtime fill the calendars.

I think we can all agree that eating healthy can get harder in the summertime. Lots of travel means lots of eating out, and no matter how many protein bars or shakes you pack with you sometimes fast food is just unavoidable. But that doesn’t mean you can’t eat healthy! You have to do your research, check menus in advance and choose wisely, but it can be done.

Here are some common restaurants with healthy menu options:

Costa Vida or Café Rio – Small chicken salad,
no rice, no tortilla, no tortilla strips, vinaigrette dressing on side.
300 cals, 35g pro

Firehouse Subs – Under 500 calorie menu
(remove top bun to reduce calories & carbs)

ChickFilA – Grilled Chicken Sandwich,
no mayo (remove top bun to reduce calories & carbs)
320 cals, 30g pro

Chili’s – Lighter Choices Menu
250-610 cals, 37-51g pro

Applebees – Weight Watchers Menu
390-510 cals, 24-54g pro

Longhorn Steakhouse – Flavorful Under 500
320-490 cals, 25-58g pro

Burger King – Tendergrill Chicken Sandwich,
no mayo (remove top bun to reduce calories & carbs)
320 cals, 31g pro

Arby’s Jr Turkey and Cheese Sandwich
(remove top bun to reduce carbs)
220 cals, 17g pro

Arby’s Roast Beef Classic
(remove top bun to reduce calories & carbs)
360 cals, 23g pro

Subway – 6” 9-Grain Wheat Turkey Breast & Ham with Honey Mustard, no cheese
(remove top bun to reduce calories & carbs)
238 cals, 18g pro

Starbucks – Chicken & Hummus Bistro Box,
no pita, no banana
163 cals, 13g pro

Starbucks – Zesty Chicken & Black Bean Salad
360 cals, 19g pro

Wendy’s – Ultimate Chicken Grill
with Honey Mustard (remove top bun to reduce calories & carbs)
320 cals, 28g pro

Taco Bell – Fresco Style Ranchero Chicken
Soft Taco
170 cals, 12 g pro

KFC – Tender Roast Sandwich,
no sauce (remove top bun to reduce calories & carbs)
300 cals, 37g pro

Carl’s Jr.- Charbroiled BBQ Chicken Sandwich
(remove top bun to reduce calories & carbs)
360 cals, 34g pro

Carl’s Jr. Charbroiled Chicken Salad,
with low-fat balsamic dressing
295 cals, 34g pro

Café Zupas – Yucatan Chicken Tortilla Soup
134 cals, 9g pro