Navigating Restaurant Diets: Choosing Healthy Options

Eating healthy while dining out can be a challenge, especially when faced with seemingly healthy options that may not live up to their reputation. From mixed greens that are anything but a healthy meal to protein-rich alternatives, this guide helps you make informed choices that benefit your health. Whether you're looking for a quick sandwich or a hearty meal, we've got you covered with our top picks from various restaurants.

1. Starbucks: Spinach Egg White and Feta Wrap

Perfect for those times when you need a warm, satisfying meal, the Spinach Egg White and Feta Wrap from Starbucks is a solid choice. It offers a perfect blend of protein, fats, and carbs, with 6 grams of fiber to keep you full. This wrap is also served hot, making it a great option on a brisk day. If you're looking for something even bigger, order two.

2. Wendys: Ultimate Chicken Grill Sandwich with a Small Chili

A balanced meal at Wendy's can be found in their Ultimate Chicken Grill Sandwich paired with a small chili. This meal boasts 8 grams of fat and 35 grams of protein, making it a hearty and filling choice. Add a little chili for even more fiber, iron, and protein to ensure you stay satisfied.

3. Applebees: Napa Chicken and Portobello

Applebees offers several low-calorie options, but their Napa Chicken and Portobello is a standout with an astounding 50 grams of protein. This dish includes a nutritious blend of vegetables, offering a healthy alternative to a simple salad. For those with a hankering for beef, the pepper-crusted sirloin with whole grains is a good option, though it has a bit less protein.

4. Chipotle: Burrito Bowl with Chicken, Beans, Fajita Vegetables, Lettuce, Tomato, Salsa, and Half a Portion of Guacamole

Chipotle is known for its customizable bowls, and this option meets the criteria of a healthy meal with balanced protein, fiber, and vegetables. However, it's always best to ask for extra vegetables and salsa to boost your nutrient intake.

5. Panera Bread: Smoked Turkey Sandwich with Cheddar Cheese on Whole Wheat Bread with Apple

Panera Bread's flatbreads are a great low-calorie choice, but Fear advises going for a more substantial sandwich to avoid feeling hungry soon after your meal. The smoked turkey sandwich is an excellent option, especially with whole wheat bread for added fiber and cheddar cheese to provide satisfying fat. Toss in an apple to round out the meal.

6. McDonald's: 2 Egg White Delight McMuffins

The Egg White Delight McMuffin is your best bet at McDonald's, especially when served with Canadian bacon and melted cheddar. It's more appealing than a bland mixed greens salad and offers protein without the need for additional veggies. Pair it with some fresh produce to complete your meal.

7. Burger King: Tendergrill Chicken Sandwich without Mayo

The Tendergrill Chicken Sandwich at Burger King is your best option for a high-protein, low-fat meal, especially if you skip the mayo. It's not the most veggie-rich meal, but it's still better than a burger and fries for those trying to eat healthily. Add some fresh veggies if you can.

8. California Pizza Kitchen: Half a Roasted-Artichoke-and-Spinach Thin Crust Pizza with Chicken

Celebrate your dining out with a half pizza from California Pizza Kitchen, which is a reasonable portion at 600 calories, loaded with veggies and chicken. However, the whole grain crust adds 10 grams of fat, so stick with the original crust for extra nutrients.

9. Bennigan's: Margarita Grilled Chicken with Steamed Broccoli Sub for Rice

If you're craving grilled chicken, Bennigan's Margarita Grilled Chicken is a fantastic option. Opt for steamed broccoli instead of rice to add some greens and nutrients.

10. The Cheesecake Factory: SkinnyLicious Grilled Salmon

Fish is a great source of protein and omega-3 fatty acids. Look for flame-grilled salmon with some green veggie sides for a balanced meal. Be wary of fish that is seared or in a sauce, as it may contain hidden fats.

11. Olive Garden: Citrus Chicken Sorrento

This dish is simple but efficient. It's a good choice with cooked veggies and fiber-packed artichokes as sides, ensuring a balanced meal.

12. Ruby Tuesday: Top Sirloin Steak with Grilled Zucchini and Rice Pilaf

Ruby Tuesday's Top Sirloin Steak is the leanest cut of meat they offer, and it has even less fat when prepared without butter. A grilled zucchini and vegetable sides, or rice pilaf, make for a balanced and satisfying meal.

13. T.G.I. Fridays: Sizzling Chicken and Spinach

This dish is a classic example of a balanced meal, high in protein, moderate in fat, and low in sugars. It's an ideal choice, especially if you're tired of chicken, as the sizzling sirloin and spinach offers the same amount of protein with a bit more fat.

14. Wafer Barrel: The Buttermilk Oven-Fried Chicken Breast with Baked Sweet Potato and Steamed Veggies

This crunchy chicken is a standout, complemented by a baked sweet potato and steamed vegetables. This meal is perfectly balanced for both taste and nutrition.

15. Dennys: Fit Fare Loaded Egg-White Veggie Omelet with Fruit and an English Muffin

This dish is a great all-around meal, packed with lean protein, vegetables, natural fruit, and fat from Swiss cheese. It's a healthy option that won't leave you in a sugar-induced food coma like some of Dennys' more indulgent offerings.