8 menu Items to Order When You’re Trying to Cut Calories

Eating out doesn’t have to mean abandoning your calorie goals. Many restaurants now offer menu options that are both satisfying and lighter on calories. Whether you’re at a fast-food chain or a casual sit-down spot, these choices let you enjoy a meal without overloading your daily intake. Here are 8 menu items to consider when you’re watching your calories.

Grilled Chicken Sandwich

Skip the fried version and opt for a grilled chicken sandwich. It’s packed with protein but lower in fat and calories, especially when paired with veggies instead of heavy sauces.

Salad with Lean Protein

Most chains offer customizable salads — choose grilled chicken, shrimp, or turkey, and ask for dressing on the side to keep calories in check.

Veggie Wraps or Burritos

Wraps filled with roasted veggies, beans, and lean protein can be a lighter alternative to traditional sandwiches or burgers. Bonus points if they’re served with whole-grain tortillas.

Sushi Rolls

Simple rolls like cucumber, avocado, or tuna sashimi are filling without packing too many calories. Avoid fried tempura rolls or heavy sauces to keep it light.

Broth-Based Soups

Clear soups, like chicken or vegetable broth-based options, are comforting, hydrating, and generally low in calories compared to creamy soups or chowders.

Grilled Fish

Opt for grilled fish or seafood entrées instead of fried options. Pair with steamed vegetables or a side salad for a balanced, lighter meal.

Breakfast Egg White Sandwiches

Egg-white sandwiches or wraps with lean protein and veggies are great low-calorie choices for breakfast or brunch. Skip the cheese or heavy spreads to save even more calories.

Small Portions or Kids’ Menu Items

Many restaurants offer smaller portions or kids’ meals that can help you enjoy your favorite dishes without going overboard on calories. Pair with a side salad or fruit cup instead of fries.

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