Eating Out Guide: 20 Meals (450–650 Calories)

This guide shows you how to order balanced meals (450–650 calories) at popular restaurants in
Arkansas (Chili’s, David’s Burgers, Chick-fil-A, delis, BBQ, Chinese, and more).
Casual Dining (Chili’s, Applebee’s, etc.)
– Chili’s 6 oz Sirloin + Steamed Broccoli → ~520 cals (Skip potatoes, get double veggies)
– Chili’s Margarita Grilled Chicken (no rice) → ~580 cals (Add side salad, light vinaigrette)
Local Burger Joint (David’s Burgers Style)
– Single Patty Cheeseburger (no mayo) + side salad → ~600 cals
– Turkey Burger w/ Veggies & Mustard → ~550 cals
Chicken / Fast Casual (Chick-fil-A, Slim Chickens)
– Chick-fil-A Grilled Nuggets (12 ct) + Side Salad w/ Light Italian → ~480 cals
– Chick-fil-A Grilled Chicken Sandwich (no cheese/mayo) + Fruit Cup → ~540 cals
– Slim Chickens Grilled Tenders (5) + Side Salad → ~590 cals
Sandwich & Deli (Panera, Subway, Local Delis)
– Panera Turkey Sandwich (half) + Cup Chicken Noodle Soup → ~500 cals
– Subway 6” Turkey on Wheat (no cheese, light dressing) + Apple → ~560 cals
– Local Deli Turkey Wrap + Side Veggies → ~600 cals
BBQ Spots (Whole Hog, Corky’s, Local BBQ)
– Pulled Pork Sandwich (no sauce, light bun) + Green Beans → ~600 cals
– Smoked Turkey Plate + Side Salad (light dressing) → ~500 cals
– Ribs (3 bones) + Baked Beans + Slaw (light portion) → ~650 cals
Mexican (Chipotle, Moe’s, Tex-Mex)
– Chipotle Burrito Bowl: Chicken, Black Beans, Fajita Veggies, Salsa, Lettuce (no cheese/sour cream)
→ ~550 cals
– Chicken Fajitas (no tortillas, double peppers/onions, salsa instead of cheese) → ~600 cals
Asian / Chinese
– Chicken & Broccoli (steamed, brown sauce on side) + Brown Rice (1/2 cup) → ~600 cals
– Shrimp Stir Fry (steamed, light sauce) + Mixed Veggies → ~520 cals
– Mongolian Beef (1/2 portion) + Steamed Rice (small) → ~650 cals

Other Fast Food (McDonald’s, Wendy’s, Taco Bell)
– McDonald’s Artisan Grilled Chicken Sandwich + Side Salad → ~550 cals
– Taco Bell Power Bowl (Chicken, no cheese/sour cream, extra veggies) → ~600 cals
Coach Tips: – Choose grilled proteins (chicken, shrimp, lean steak, turkey). – Sub veggies or salad for
fries/rice when possible. – Control portions (half sandwich, smaller bowls). – Ask for sauces/dressings
on the side.