Blog

Tips, tricks, rants & more

Macro-Friendly Menu Items: Restaurant Chain List

You know how to stick to your macros when eating at restaurants, and if you’ve done this in the past, it’s likely that you’ve researched the menu beforehand to pick your meal and make it fit your macros for that day.

Wouldn’t it be nice if there was a compiled list of the most macro-friendly menu options from popular restaurants? Well, you’re welcome! We’ve started combing through a bunch of menus, and we’re kicking off this list with 22 popular chain restaurants. Don’t see your favorite? Let us know in the comments!

Disclaimer: We’ve found the most macro-friendly options at each location. Obviously, every restaurant’s macros are different, so this list is subjective for the purpose of this article. At a few restaurants the lowest calorie choice is still very dense — but at least you know which choice is best!

Chili's

Oldtimer® Burger with Turkey Patty Cal - Cal 960 | 45 P | 45 C | 24 F
Fresh Mex Pairing (choose 3 items) This combination was the most macro friendly
1 Chicken Taco + House Salad w/o Dressing + Cup of Southwest Chicken Soup Cal 460 | 27 P | C 41 | F 20
Fresco Salad w/o Dressing Cal 70 | 2 P | 4 C | 5 F
Smoked Bone-In BBQ Chicken Breast (Smokehouse Menu, no combo just single chicken breast with sides from below) Cal 360 | 43 P | 20 C | 12 F
Spicy Chili Chicken (Lighter Choices menu) Cal 420 | 39 P | 43 C | 11 F
Margarita Grilled Chicken (Lighter Choices menu) Cal 590 | 51 P | C 64 | F 14
6 oz Sirloin (no avocado - Lighter Choices menu) Cal 340 | 38 P | 19 C | 13 F

Sides at Chili's
Extra Turkey Patty Cal 200 | 32 P | 0 C | 8 F
Black beans Cal 120 | 7 P | 20 C| 1 F
Corn Dog (kids menu) Cal 230 | 6 P | 20 C | F 11
Side Citrus Chili Rice (kids menu) Cal 130 | 3 P | 27 C | 1.5 F
Side Corn Kernels (kids menu) Cal 140 | 4 P | 29 C | 1.5 F
Side Homestyle fries Cal 190 | 3 P | 27 C | 8 F
Side steamed Broccoli Cal 40 | 3 P | 8 C | 0 F
Garlic Dill Pickles (smokehouse menu) Cal 5 | P 0 | C 1 | 0 F
Cup of Southwest Chicken Soup (double macros for bowl size) Cal 110 | 4 P | 10 C | 5 F
Black pepper gravy Cal 25 | 1 P | 0 C | 1 F

In-n-Out Burger

In-N-Out burger rocks without the spreads (really, it doesn’t need them!) but you can add mustard or ketchup if you want! Tip: Bring your own low-carb bread!

Hamburger with onion no spread Cal 310 | 16 P | 41 C | 10 F
Protein Style Burger (comes wrapped in lettuce) Cal 240 | 13 P | 11 C | 17 F
Protein Style Hamburger - no spread Cal 160 | 13 P | 11 C | 10 F


Subway

Black Forest Ham 6” Cal 290 | 46 P | 18 C | 4.5 F
Turkey Sub 6” Cal 280 | 18 P | C 46| 3.5 F
Salad with carved turkey, tomato, onion, peppers, pickles, cucumber, fat free honey mustard sauce, shredded monterey cheddar and lettuce Cal 220 | 12 C | 20 P | 7 F
Breakfast Sandwich 6” with sourdough, lettuce, egg white patty, tomato Cal 330 | 23 P | 41 C | 8 F

Chipotle

Chicken Salad Bowl (chicken, lettuce, black beans, fresh tomato salsa) Cal 340 | 40 P | 26 C | 8 F
Steak Bowl (steak, white rice, fresh tomato salsa, fajita veggies, lettuce) Cal 440 | 26 P | 47 C | 11 F

Taco Bell

Breakfast Taco Egg and Cheese Cal 170 | 7 P | 15 C | 9 F
Bean Burrito Cal 380 |14 P | 55 C | 11 F
Beefy Mini Quesadilla Cal 210 | 9 P | 17 C | 12 F
Fresco Crunchy Taco - Beef Cal 140 F 7 C 13 P 6
Grilled Steak Taco with chipotle sauce Cal 200 | 12 P | 17 C | 9 F
Soft taco with shredded chicken with hot sauce Cal 160 | 12 P | 16 C | 5 F
Fresco Burrito Supreme with rice no beans Cal 320 | 15 P | 48 C | 8 F
Chipotle Chicken Grilled Loader Burrito Cal 340 | 14 P | 36 C | 16 F
Spicy Tostada with Shredded Chicken Cal 250 | 14 P | 23 C | 11 F

McDonalds

Egg White Delight McMuffin (breakfast) Cal 250 | 18 P | 30 C | 8 F
Fruit N’ Yogurt Parfait Cal 150 F 2 C 30 P 4
Small Fries Cal 230 | 3 P | C 29 | F 11
Hamburger (not cheeseburger) Cal 250 | 31 C | 8 F | 13 P
Double Hamburger with no cheese no bun Cal 250 | 12 P | 12 F | 4 C
Artisan Grilled Chicken Sandwich Cal 380 | 37 P | 44 C | F 7
Southwest Grilled Chicken Salad Cal 350 | P 37 | C 27 | 12 F
Strawberry Sundae Cal 280 | 6 P | 38 C | 6 F

Blaze Pizza

Macros are for entire 6 slices of pizza. Divide by 6 for per slice.
Simple Pie Pizza with smoked ham Cal 660 | 36 P | 84 C| 21 F
Art Lover Pizza no meat Cal 720 | 60 P | 90 C | F 24
Tomato Basil and Ovalini Salad Cal 250 | 11 P | 26 C | 12 F

Shake Shack

Single Hamburger Cal 385 | 24 P | 25 C | 21 F
Egg and Cheese Breakfast Sandwich Cal 300 | 5 P | 26 C | 13 F
Chicken Dog Cal 320 | 20 P | 32 C | 11 F

IHOP (Pancake menu only)

“Create Your Own Pancake Combo”
(2) Original Buttermilk Pancakes w/ Peaches Cal 330 | 8 P | 55 C | 9 F
2 Buttermilk pancakes NO butter + poached eggs and 4oz ham steak Cal 300 | 29 P | 41 C | 17 F
Best topping: banana and whipped topping Cal 50 | 0 P | 7 C | 2. 5 F
Pancakes with butter add 10g fat

Habit Burger

Albacore Sandwich on seeded bun Cal 390 | 28 P | 51 C | 10 F
Grilled Chicken Salad no dressing Cal 220 | 31 P | 8 C | 5 F
Garden Salad no dressing Cal 100 | 4 P | 19 C | 2 F
Sweet Potato Fried Cal 374 | 3 P | 50 C | 11 F
BEST BET: Order sides and build your own:
2 Slices sourdough NO butter Cal 220 | 8 P | 0 F | 42 C
Seeded Bun NO butter Cal 160 | 5 P | 35 C | 3 F
Seasoned Grilled Chicken Breast Cal 220 | 30 P | 2 C | 11 F
Seasoned Grilled Tri-Tip Cal 240 | 35 P | 7 C | F 9
Seasoned Grilled Albacore Cal 130 | P 23 | 7 C | 1 F
Fat Free Italian Dressing Cal 12 | 0 P | 3 C | 0 F
Pineapple slice Cal 10 | 0 P | 3 C | F 0
Apple Sauce Cal 50 | 0 P | 12 C | 0 F
White American Cheese Cal 50 | 4 P | 0 C | 5 F

Jersey Mike's

#1, #2, #3 and #4 In a Tub (no bread) all within 1 g of each macro Cal 400 | 26 P | 12 C | 12 F
# 7 Turkey Breast and Provolone Wheat Mini Sub Cal 420 | 28 P | 59 C | 8 F
# 7 Turkey Breast and Provolone In a Tub (no bread) Cal 240 | 30 P | 8 C | 10 F
Breakfast Sandwich White Bread Egg and Cheese Cal 150 | 23 P| 41 C | 16.5 F
Feta Salad with Chicken Cal 335 | 47 P | 17 C | 9 F
Tossed Salad Cal 50 | 3 P | 11 C | 5 F
Italian Fat Free Dressing Cal 10 | 0 P | 3 C | 0 F
Chicken Noodle Soup bowl size Cal 140 | 6 P | 17 C | 5 F
Chicken with Wild Rice Soup 8oz Cal 72 | 4 P | 17 C | 8 F
French Onion Soup bowl size Cal 120 | 1.5 | F 23 C | 5 P

Denny's Breakfast

Fitslam Cal 390 | 54 C | 24 P | 10 F
Fit Fare Veggie Skillet Cal 340 | 19 P | 43 C | 11 F

BYO with Denny's Breakfast Sides:
Egg Whites Cal 60 | 12 P | 0 C | 1 F
English Muffin no margarine Cal 140 | 4 P | C 29 | 1 F
Gouda Apple Chicken Sausage Cal 130 | 13 P | 3 C | 6 F
Grilled Ham Slice Cal 100 | 13 P | 3 C | 4 F
Hash browns Cal 210 | 1 P | 15 C | 16 F
Steamed Zucchini and Squash Cal 15 | 1 P | 0 F | 3 C
Steamed Broccoli Cal 25 | 1 P | 4 C| 0 F
Gritz with Margarine Cal 115 | 12 P | 17 C | 4 F
Red Skinned Potatoes Cal 200 | 4 P | 27 C | 9 F
Seasonal Fruit Cal 70 | 1 P | 0 F | 7 C
3 Flour Tortillas Cal 260 | P 7 | 8 F | 40 C
4 Strips Turkey Bacon Cal 110 | 12 P | 2 C | 7 F
Yoghurt Cal 160 | 12 P | 30 C | 2 F

Denny's Lunch/Dinner
Whole Grain Rice Cal 230 | 5 P| 43 C | 4 F
Build Your Own Burger: Wheat bun, grilled chicken breast, lettuce, pickles, onion, tomato Cal 470 | 43 P | 42 C | 13 F
10 oz Sirloin Steak with bread (add sides) Cal 470 | 49 P | 22 C | 19 F
Tilapia Ranchero w/ bread (add choices) Cal 550 | 55 P | 27 C | 24 F
Vegetable Beef Soup Bowl Cal 170 | 10 P | 15 C | 4 F

Denny's Lunch/Dinner Sides
Broccoli Cal 25| 2 P | 4 C | 0 F
Sweet Petite Corn No Butter Cal 180 | 4 P | 26 C | 1 F
Mashed Potatoes Cal 200 | 8 P | 29 C | 8 F
Seasonal Fruit Cal 70 | 1 P | 7 C | 0 F
Hash browns Cal 210 | 1 P | 15 C | 16 F
55+ menu only Grilled Chicken and Bread Cal 400 | 40 P | 20 C | 17 F

Olive Garden

Soup: Pasta e Fagioli Cal 180 | 9 P | 21 C | 6 F
BYO Pasta: Angel hair pasta + traditional marinara sauce with either:
Sauteed shrimp Cal 550 | 28 P | 84 C | 9.5 F
Grilled chicken Cal 630 | 42 P | 84 C | 13 F
Get kids size and half the macros
BYO Pasta: Whole Wheat Linguine + traditional marinara sauce with either:
Sauteed shrimp Cal 550 | 33 P | 74 C | 13 F
Grilled chicken Cal 630 | 47 P |74 C | 16.5 F
Get kids size and half the macros
Grilled Chicken Parmigiana (there is a normal chicken parmigiana that is higher in calories) Cal 760 | 75 P | 54 C | 9 F
Tilapia Piccata with steamed broccoli and parmesan crusted zucchini Cal 530 | 52 P | 20 C | 29 F
Tuscan Sirloin Cal 570 | 77 P | 26 C | 18 F

The Round Table Pizza

Guinevere’s Garden Delight Skinny Crust Personal size pizza (still lower in macros then eating 3 slices of a small size!) Cal 480 | 24 P | 48 C | 20 F
Triple Play Pepperoni Cal 540 | 28 P | 44 C | 28 F
Garden Salad no dressing

Kentucky Fried Chicken

Grilled Chicken Breast 1 Piece Cal 180 | 31 P | 0 C | 6 F
Grilled Chicken Drumstick 1 Piece Cal 60 | 10 P | C 0 | 6 F
Grilled Chicken Whole Wing 1 Wing Cal 60 | 0 C | 8 P | 3.5 F
Hot Wings 1 Wing Cal 70 | 4 P | C 3 | 4 F
Honey Sauce packet (for dipping or salad dressing) Cal 30 | 0 P | 8 C | 0 F
Honey BBQ Sandwich Cal 370 | 26 P | 60 C | 3.5 F
Apple Turnover Cal 230 | 2 P | 32 C | 10 F

KFC Individual Size Sides

BBQ Baked Beans Cal 240 | 14 P | 43 C | 1.5 F
Green Beans Cal 25 | 1 P | 4 C | 0 F
Macaroni and Cheese Cal 170 | 5 P | 22 C | 6 F
Mashed Potatoes Cal 90 | 2 P | 15 C | 3 F
Mashed Potatoes with Gravy Cal 120 | 2 P | 19 C | 4 F
Sweet Corn Kernels Cal 100 | 3 P | 21 C | 0.5 F
House Side Salad Cal 15 | 1 P | 3 C | 0 F

Carl's Jr. (based on California menu)

Kids Hamburger Cal 260 | 14 P | 33 C | 8 F
All Natural Charbroiled BBQ Chicken Sandwich Cal 370 | 33 P | 49 C | 5 F
Kids Hand Breaded Chicken Tenders 2 Pieces Cal 180 | P 16 | C 9 | F 9
Chicken Stars 4 Stars Cal 170 | 8 P | 12 C | 2 F
All Natural Charbroiled Chicken Salad Cal 250 | 30 P | 19 C | 7 F
with Low Fat Vinaigrette Dressing Cal 60 | 0 P | 3 C | 5 F
With Spicy Buffalo Dipping Sauce Cal 5 | 0 P | 1 C | 0 F

Chick-fil-A

Egg White Grill Cal 300 | 25 P | 31 C | 7 F
Greek Yoghurt Parfait Cal 230 | 12 P | 23 C | 9 F
Grilled Chicken Sandwich Cal 310 | 29 P | 36 C | 6 F
Grilled Nuggets (8 nuggets) Cal 140 | 25 P | 2 C | 3.5 F
Grilled Chicken Cool Wrap Cal 350 | 37 P | 29 C | 14 F
Grilled Market Salad Cal 200 | P 25 | 15 C | 6 F
Spicy Southwest Salad Cal 290 | 29 P | 27 C | 8 F
Tip: You can order any of these ‘protein style’ without the bun for less carbs! However, macros are not listed online.

Best Sauces and Dressings: Barbeque Sauce Cal 45 | 0 P | 11 C | 0 F
Zesty Buffalo Sauce Cal 50 | 0 P | 1 C | 4.5 F
Honey Mustard Sauce Cal 45 | 0 P | 11 C | 0 F
Sriracha Sauce Cal 45 | 0 P | 0 F | 10 C
Light Italian Dressing Cal 25 | 0 P | 3 C | 1.5 F
Chili Lime Vinaigrette Cal 60 | 3 F | 9 C | 0 P

Sides at Chick-fil-A Fruit Cup Cal 45 | 0 P | 12 C | 0 F
Chicken Noodle Soup Cal 130 | 12 P | 18 C | 2.5 F
Side Salad Cal 80 | 5 C | 6 C | 4.5 F

Applebee's

Pepper-Crusted Sirloin & Whole Grains Cal 380 | 30 P | 39 C | 13 F
Thai Shrimp Salad Cal 370 | 23 P | 31 C | 18 F
Lunch menu only:
Chicken Tortilla Soup Cal 180 | 8 P | 20 C | 8 F
Thai Shrimp Salad Cal 180 | 12 P | 16 C | 9 F
Tomato Basil Soup Cal 190 | 5 P | 16 C | 12 F

From The Grill Proteins:
8 oz USDA Top Sirloin Cal 280 | 34 P | 2 C | 10 F
Butchers Reserve 12oz Top Sirloin Cal 380 | 69 P | 1 C | 11 F
Fire-Grilled Shrimp Skewer Cal 90 | 8 P | 1 C | 10 F
Grilled Chicken Breast Cal 190 | 38 P | 2 C | 4 F

Sides from Applebee's:
Garlic Mashed Potatoes Cal 260 | 5 P | 30 C | 14 F
Garlicky Green Beans Cal 180 | 2 P | 11 C | 15 F
Steamed Broccoli Cal 90 | 3 P | 6 C | 8 F
Sweet Potato Fries Cal 400 F 20 C 51 P 3
Fire-Grilled Veggies Cal 160 F 13 C 11 P 3

Starbucks (food items)

Butter Croissant Cal 240 | 5 P | 28 C | 12 F
Certified Gluten Free Breakfast Sandwich Cal 280 | 18 P | 18 C | 13 F
Egg & Cheddar Breakfast Sandwich Cal 500 | 14 P | 27 C | 13 F
Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich Cal 230 | 16 P | 29 C | 6 F
Sous Vide Egg Bites: Egg White & Red Pepper Cal 170 | 13 P | 13 C | 7 F
Spinach, Feta & Cage Free Egg White Breakfast Wrap Cal 290 | 19 P | 33 C | 10 F

Panda Express

Country Style Bean Curd Cal 191 | 7 P | 14 C | 12 F
Hot Szechuan Tofu Cal 140 | 6 P | 10 C | 8 F
Grilled Teriyaki Chicken Cal 300 | 36 P | 8 C | 13 F
Grilled Asian Chicken Cal 300 | 36 P | 8 C | 13 F
Teriyaki Chicken Cal 340 | 41 P | 14 C | 13 F
Asian Chicken Cal 340 | 41 P | 14 C | 13 F
Mushroom Chicken Cal 170 | 12 P | 11 C | 9 F
String Bean Chicken Breast Cal 190 | 14 P | 13 C | 9 F
Broccoli Beef Cal 150 | 9 P | 13 C | 7 F
Crispy Shrimp Cal 260 | 9 P | 26 C | 13 F
Five Flavor Shrimp Cal 210 | 14 P | 14 C | 11 F
Steamed Ginger Fish Cal 200 | 15 P | 8 C | 12 F
Chicken Potsticker (3 pieces) Cal 160 | 6 P | 20 C | 6 F
Cream Cheese Rangoon (3 pieces) Cal 190 | 5 P | 24 C | 8 F
Hot & Sour Soup Bowl Cal 170 | 10 P | 20 C | 6 F

Panda Express best sauces:
Chili Sauce 1 packet Cal 10 | 0 P | 2 C | 0 F
Potsticker Sauce 1 packet Cal 10 | 0 P | 3 C | 0 F
Hot Mustard Packet Cal 10 | 0 P | 0 C | 1 F
Plum Sauce 1 packet Cal 15 | 0 P | 3 C | 0 F

Panda Express Sides
Mixed Vegetables Cal 80 | 4 P | 16 C | 5 F
Kids size Steamed White Rice Cal 240 | 5 P | 54 C | 0 F

Jack in the Box

Breakfast Jack Cal 125 | 16 P | 30 C | 11 F
Mini pancakes (plain) Cal 140 | 4 P | 28 C | 1.5 F
Chicken Fajita Pita made w/ Whole Grain (no salsa) Cal 320 | 24 P | 33 C | 11 F
Chiquita Apple Bites with Caramel Cal 76 | 0 P | 17 C | 0 F
Grilled Chicken Salad with Balsamic dressing Cal 250 | 28 P | 17 C | 10.5 F
Grilled Chicken Strips with Teriyaki Dipping Sauce Cal 227 | 44 P | 16 C | 8 F
Hamburger (+ 3 F for cheese) Cal 105 | 29 P | 32 C | 11 F
Chicken Strips Grilled 4 pieces Cal 199 | 43 P | 5 C | 7 F
Stuffed Jalapeños 3 pieces Cal 220 | 6 P | 12 F | 21 C
Taco (1 taco) Cal 190 | 6 P | 11 F | 17 C
Kids Grilled Cheese Cal 330 | 11 P | 30 C | 16 F

Burger King

Hamburger Cal 220 | 11 P | 26 C | 8 F
Cheeseburger Cal 270 | 13 P | 27 C | 12 F
Classic Grilled Dog Cal 310 | 11 P | 32 C | 16 F
Chili Cheese Grilled Dog Cal 330 | 14 P | 28 C | 19 F
Tendergrill Chicken Sandwich NO Mayo Cal 320 | 32 P | 35 C | 6 F
Chicken Nuggets 4 Pieces Cal 170 | 8 P | 11 C | 11 F
Quaker Oatmeal and kids Oatmeal Cal 170 | 4 P | 32 C | 3 F
Garden Grilled Chicken Salad with Tendergrill (no dressing) Cal 320 | 36 P | 16 C | 14 F
Sausage, Egg, Cheese and Hash Brown Burrito (fats are pretty high but considering all the ingredients, it’s reasonable) Cal 370 | 15 P | 27 C | 23 F
Croissan’wich Egg & Cheese Cal 300 | 11 P | 30 C | 15 F
French Toast Sticks 3 pieces Cal 230 | 3 P | 29 C | 11 F
Soft Serve Cup Cal 170 | 5 P | 28 C | 4.5 F

California Pizza Kitchen

Dakota Smashed Pea + Barley Soup (Bowl) Cal 340 F 0 C 33 P 11