Eating Out Without Derailing Your Health Goals: Healthier Meal Choices at 10 Popular Restaurants

As much as I love cooking at home—where I can control every ingredient and ensure my meals align with my health goals—I totally get that dining out is often a necessary part of life. Whether it’s a business meeting, a family gathering, or catching up with friends, restaurants are where many of our social connections and work discussions happen. And let’s not forget travel—when you’re on the go, eating out becomes a practical and enjoyable part of the adventure. I’m a firm believer that having a fulfilling social life and exploring new places doesn’t mean we have to throw our health out the window.

The good news is, you can enjoy eating out without sacrificing your wellness. It’s all about making smarter choices and being intentional with what you order. In this post, I’m sharing healthier meal options at 10 popular restaurants so that the next time you're dining out or traveling, you can stick to your goals without feeling like you’re missing out on the experience. Let’s dive in!

1. Chipotle

✅ Order: Bowl with grilled chicken, fajita veggies, black beans, brown rice, lettuce, and pico de gallo.
🚫 Skip: Sour cream, cheese, chips, and the quesadilla (skip the dairy!).
💡 Pro Tip: Get extra veggies for a nutrient boost and more fiber.

2. Chick-fil-A

✅ Order: Grilled Nuggets (8 or 12 count) with Kale Crunch Salad (no cheese or dressing).
🚫 Skip: Fried chicken sandwiches, waffle fries, and creamy dressings.
💡 Pro Tip: Zesty Buffalo or Honey Roasted BBQ sauce (both dairy-free) are great options to add flavor.

3. Panera Bread

✅ Order: Half Mediterranean Veggie Sandwich (with no cheese) and a cup of Ten Vegetable Soup (dairy-free).
🚫 Skip: Mac & Cheese, bread bowls, and sugary pastries.
💡 Pro Tip: Choose whole-grain bread, add avocado, and skip the dairy-heavy toppings.

4. Starbucks

✅ Order: Egg White & Roasted Red Pepper Egg Bites (check for dairy-free) + a tall black coffee or tea.
🚫 Skip: Frappuccinos, pastries, and drinks made with dairy.
💡 Pro Tip: Customize with almond, coconut, or oat milk to keep it dairy-free and delicious!

5. Olive Garden

✅ Order: Herb-Grilled Salmon with Steamed Broccoli & a side of Minestrone Soup (ask to confirm it's dairy-free).
🚫 Skip: Unlimited breadsticks, creamy pasta dishes, and the Caesar salad.
💡 Pro Tip: Skip the butter on your sides and ask for lemon and olive oil instead.

6. The Cheesecake Factory

✅ Order: SkinnyLicious Grilled Salmon with Asparagus & Mixed Greens Salad (dressing on the side).
🚫 Skip: Anything fried or loaded with cheese (especially the signature cheesecakes!).
💡 Pro Tip: Portion sizes here are huge—consider splitting a dish or taking half home for later.

7. Texas Roadhouse

✅ Order: Grilled Chicken with Sweet Potato (plain) & a Side Salad (with olive oil and vinegar dressing).
🚫 Skip: Loaded mashed potatoes, fried appetizers, and anything smothered in cheese or butter.
💡 Pro Tip: Ask for grilled shrimp or extra veggies for a filling and nutritious meal.

8. Five Guys

✅ Order: Hamburger (no cheese), with lettuce, tomato, grilled onions, grilled mushrooms, and mustard or ketchup on a lettuce wrap (instead of a bun).
🚫 Skip: Fries with cheese, milkshakes, and creamy sauces.
💡 Pro Tip: Customize your burger with fresh veggies, and enjoy their dairy-free sauces like mustard or ketchup!

9. Red Lobster

✅ Order: Grilled Rainbow Trout with Green Beans & a Baked Potato (no butter or cheese).
🚫 Skip: Cheddar Bay Biscuits, fried seafood platters, and creamy dishes.
💡 Pro Tip: Ask for your baked potato with olive oil instead of butter, and load it up with veggies.

10. TGI Friday’s

✅ Order: Sizzling Chicken & Shrimp with Fresh Broccoli (no cheese).
🚫 Skip: Mozzarella sticks, creamy pasta dishes, and anything smothered in cheese.
💡 Pro Tip: Ask for sauces and dressings on the side to control how much you use.

Final Thoughts

While it’s definitely possible to make healthier choices when eating out, let’s not forget that the best way to truly control what goes into your body is by being your own chef. Home-cooked meals allow you to make intentional, nourishing choices that align with your health goals, and there’s something so fulfilling about preparing food with your own hands.

That said, I understand life happens—whether it’s work, travel, or social events. But when you can, always opt to prepare your meals at home so you can take full ownership of your wellness. The key is balance, and knowing when to indulge and when to prioritize your health. So, the next time you're dining out, remember that your health doesn’t have to take a backseat. Enjoy the experience, but also stay grounded in the habits that truly serve you!