Did you know that 90% of Americans don’t like to cook at home? Can you guess how much that’s costing you? According to the Bureau of Labor Statistics we are up to about $3,008 a year per household. But I’m not just talking about how much money it’s costing us.
Eating out at restaurants so often is also costing us BIG in terms of our overall health and wellbeing. And this is a big reason many people are so unhappy with their waistlines! The average meal at a restaurant contains 1,205 calories vs. the average meal at home being between 500-700. That’s major when you think about how often most households actually go out to eat!
Those extra calories are easy to overlook when the portions are large, the food is indulgent, and the convenience is tempting. Cooking at home, even a few more times a week, can make a dramatic difference in energy levels, nutrition, and overall satisfaction with how we feel in our bodies. It is surprising how small habits, like preparing simple meals or becoming more mindful of what’s fueling us, can create long-lasting, positive change.
Food also has a powerful way of bringing people together, and exploring its cultural and creative sides can inspire more intentional choices. It’s helpful to visit this page that highlights how great food pairs beautifully with live local music, showing how meals can be an experience that nourishes the senses as much as the body. Moments like those remind us that food doesn’t need to be rushed or routine; it can be a celebration of flavor, artistry, and connection. When we take time to enjoy what we eat and understand its impact, we naturally shift toward choices that support both our health and our happiness, redefining what mealtime can look like at home and beyond.
Cutting back on eating out is super important, but I know how much more convenient it can be to eat out sometimes as well. That’s why we need to start making better choices when we visit a restaurant. There aren’t really a whole lot of healthy restaurant chains around so eating healthy at a restaurant can be so hard! That’s why I did some digging and found these 10 healthy restaurant meals under 500 calories for you.
That way you can know what you are going to eat before you visit a restaurant. Because knowing before hand what you are going to order can make a HUGE difference in what you choose.
1. Applebees
The Grilled Salmon with broccoli (no butter) is nutrient packed and super low calorie at just 290. And if that doesn’t sound filling enough, doubling up on the broccoli will only add 30 more calories.
Salmon is one of the best sources of protein you can get and is rich in Omega-3 fatty acids. And eating salmon and broccoli regularly can help you lose weight and keep it off. You won’t find a healthier option on the menu.
2. Chilis
The 6 oz. Classic Sirloin with Grilled Avocado, served with roasted asparagus only contains 330 calories. And this meal is packed with nutrients that will help you to feel completely satisfied.
Also check out Chili’s Guiltless Grill items, all of which are 630 calories or less.
Related: 21 Best Tips on How to Eat Healthy At Restaurants
3. Olive Garden
This Italian restaurant certainly isn’t known for being a healthy restaurant chain with it’s vast variety of pasta options, but the Herb Grilled Salmon with broccoli is a great choice that is super healthy and also low calorie at just 495 calories.
Also check out their new lower calorie menu featuring options under 600 calories.
These Omega-3 supplements are my favorite when I can’t get enough salmon during the week
4. Red Lobster
The Oven Broiled Flounder with asparagus contains right at 500 calories and might just be your new favorite fish. It’s perfect if you like your fish mild and flakey. You can also choose broccoli instead as your side and save 40 calories.
5. Texas Roadhouse
Try their juicy 6 – 8 oz. sirloin steak or filet with green beans and you won’t be disappointed. There is only 400-440 (depending on size) calories in this meal. You could also double up on the green beans and that will only add another 100 calories to your total! And their green beans are sooo good!
Related: 11 Healthy Fast Food Restaurant Menu Items
6. Cheesecake Factory
This is a great place to go because they have a ton of healthy restaurant meals under 500 Calories on their Skinnylicious menu. It contains 50 items that are all 590 calories or less.
Their Grilled Steak Medallions are amazing and there are only 440 calories in this meal. Surprising since you get some mashed potatoes!
This meal is an awesome reference for portion control. Portion sizes are crazy in American compared to the majority of countries around the world. Our small sizes are their large sizes. Moderation is key!
7. Outback Steakhouse
You can’t go wrong with steak… unless you get a huge 20 oz. ribeye of course, but getting the 6 – 8 oz. sirloin or fillet with asparagus only contains 300 – 380 calories. Not bad at all for a dinner out.
8. TGI Friday
Their Dragon Glazed Salmon with lemon butter broccoli is one of this restaurant’s healthier menu items and it contains 480 calories. Go for no butter on broccoli and double it for a healthier, lower calorie meal.
9. Longhorn Steakhouse
So as you are probably starting to notice by this list, choosing a meat with vegetables is always going to be your best bet when choosing a meal. Longhorn’s 6 – 8 oz. sirloin with mixed vegetables only has 380 – 490 calories.
If you’re looking for an additional side, the asparagus and broccoli will only add on another 90 calories each.
10. Ruby Tuesday
Their Hickory Bourbon Chicken with zucchini only contains 316 calories (one breast) and delivers a ton of flavor! And if you’re feeling extra hungry, just double up on the zucchini!
11. Cracker Barrel
The Apple Cider Chicken Breast only has 290 calories and comes with your choice of two sides. You’d be okay to choose from any of these and you’ll still be under your goal of just 500 calories a meal.
Broccoli. Total calories = 30. Green beans. Total calories = 70. Corn. Total calories = 190. Turnip greens. Total calories = 190.
12. IHOP
IHOP certainly doesn’t have a lot of healthy meals under 500 calories, but they do have a little hidden gem on the menu. Try the Simple & Fit two egg breakfast. It comes with 2 scrambled egg whites, 2 slices of turkey bacon, fruit, and whole wheat toast. And it only contains 380 calories. Sounds like a healthy breakfast to me!
Want a complete system for eating out without blowing your progress? My Eat Out & Travel Survival Guide is packed with strategies, menu swaps, and cheat sheets you can use anywhere. Grab your copy here.
Stay On Track When You Eat Out
I’ve created a FREE Healthy Habits Kickstart Guide to help you stay consistent no matter where you eat. Inside, you’ll find a 7-day plan for eating out without guilt, habit trackers, and tips to keep you motivated.
Click here to grab your FREE Healthy Habits Kickstart Guide!
Do you have a go-to under-500-calorie meal when eating out? Share it in the comments—I’d love to hear your favorites!
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