Bonefish Grill: Shrimp & Scallops

I love shrimp and scallops, and I like including seafood regularly as part of a varied diet. At Bonefish Grill, I order the shrimp and scallops skewer with jasmine rice and broccoli, and I leave off the mango salsa. It's a delicious meal that gives me protein, vegetables, and a side I enjoy.

Estimated meal total: 421 calories & 39 g protein. Includes the shrimp and scallops without mango salsa (191 calories, 34 g protein), one standard side of jasmine rice (170 calories, 2 g protein), and steamed broccoli (60 calories, 3 g protein). This estimate uses the seafood figures selected for this guide. Bread and olive oil are additional.

If I'm eating at maintenance, I enjoy the bread and olive oil. When I'm working toward a daily calorie deficit, I usually skip it. That's a choice that works for me—not a rule that bread is off limits.

Either way, I get a meal I look forward to while making choices that fit my nutrition mission. That's what sustainable energy balance looks like in real life.

View Bonefish Grill nutrition information

Chili's: Sirloin, Potatoes & Broccoli

Customized meal total: not yet verified. The total must cover the 6 oz sirloin, plain mashed potatoes, and steamed broccoli. The loaded-potato meal total does not describe this order.

At Chili's, I order the 6 oz sirloin with steamed broccoli and ask for the mashed potatoes plain instead of loaded. It's another way to enjoy a restaurant meal while getting protein and vegetables.

Steak size, butter, potato toppings, and other changes affect the calories and protein. Check the nutrition information for your complete order, including your chosen sides.

View Chili's sirloin | Chili's nutrition guide

Find Calories & Protein Before You Order

These restaurants publish nutrition information online, including calories and protein. Look up the items and portions you plan to eat, including sides, sauces, and extras.

Bonefish Grill nutrition guide
Chili's nutrition guide
Chipotle nutrition calculator
Chick-fil-A nutrition guide
Panera Bread nutrition information

Menus and preparation vary by location, and nutrition numbers are estimates. Check the current guide and your local menu. At some restaurants, protein is listed in the online guide or calculator rather than on the printed menu.

Popeyes Blackened Tenders

Meal total: 280 calories & 31 g protein. Three blackened tenders (170 calories, 28 g protein) plus small mashed potatoes and gravy (110 calories, 3 g protein). No biscuit or extra sauce; drinks are additional.

Instead of: Fried, breaded tenders.

Sometimes you just need to scratch that fast-food itch. When I want Popeyes, I order three blackened tenders with the small mashed potatoes and gravy—the 110-calorie side. I skip the biscuit and don't add any extra sauce. If I want to dip the tenders, I use the mashed potatoes and gravy.

With the periodic discount, I typically get the three-tender meal for roughly $6, as of 2026. Prices and offers can vary by location and change over time.

Where to buy: Go here for periodic deals on tender meals .

Now tell me again how you can't eat out, eat healthy, and do it for a fair price. I'm still listening…

Arby's Half Pound Roast Beef

With bun: 610 calories & 48 g protein.
Without bun: approximately 400 calories & 41 g protein. The bunless estimate subtracts the listed sesame bun (210 calories, 7 g protein). Both options exclude sides, sauce, and drinks.

At maintenance, I eat the sandwich with the bun. When I'm in a calorie deficit, I have it without the bun. No sides and no sauce.

I love Arby's, and every time I get my hair cut, I get a Half Pound Roast Beef. That's my tradition, and I'm sticking to it.

When I'm working toward my 10:1 calorie-to-protein guideline, choosing a sandwich with plenty of roast beef helps me get protein from a meal I already enjoy. It's another reminder that you can keep your favorite traditions and still work toward your goals.

Where to buy: Arby's Half Pound Roast Beef .

Air-Fried Skinless Chicken Thighs

Instead of: Chicken thighs with the skin on.

Yes, chicken breast is leaner. But I love the flavor of dark meat, and it provides more of some nutrients, including iron and zinc. For me, chicken breast needs to be dressed up to be tasty enough to eat regularly. Chicken thighs? I enjoy them just as they are.

I buy them in bulk at Sprouts, where I prefer the selection and quality. I freeze them and let one thaw in the refrigerator the night before I plan to eat it.

I spread the chicken out in the air fryer and cook it at 350°F for 12 minutes on each side. It comes out crispy and delicious. I don't add oil or seasoning—I enjoy the thighs just as they are.

Cooking times vary. Check that the thickest part reaches 165°F.

Where to buy chicken: Sprouts or most grocery stores.

Make cleanup easier: Air fryer liners (Paid link)

Need an air fryer? The air fryer I've used every day for years (Paid link). They don't have to be expensive, and I think one is well worth the investment.

Egg Beaters

Instead of: Using only whole eggs.

Egg Beaters Original are a lean option for making eggs with fewer calories and less fat. They're made from egg whites with added vitamins and minerals.

I don't think they're very good alone. I mix one whole egg with ½ cup of Egg Beaters and add salt and pepper. If you really want some cheese, add some fat-free cheddar.

Where to buy: The refrigerated egg section at most grocery stores.

Center-Cut Bacon

I buy whatever brand the store has; mine carries Hormel. I usually make three slices with three whole eggs at maintenance. In a calorie deficit, I pair those three slices with one whole egg mixed with ½ cup of Egg Beaters.

Instead of: Regular bacon.

I love bacon. Turkey bacon may hit the nutrition mark, but for me, it just isn't good enough to call bacon.

My compromise? Center-cut bacon. It's real bacon with some of the fattier ends trimmed away. Depending on the brand, it can have less fat than regular bacon. Check the label and find one you enjoy.

Where to buy: Your local grocery store.

Sprouts Chicken Sausage

Instead of: A traditional hot dog.

I buy the chicken sausage at Sprouts. My favorites are the caramelized onion and pesto varieties. I eat two or three links, depending on my protein needs for the day.

There are different varieties, so compare labels and find one you enjoy.

Where to buy: Sprouts.

Ground Turkey Sausage

Instead of: Regular ground sausage.

Ground turkey sausage gives me the sausage flavor I enjoy in a leaner option. It's a primary ingredient in my breakfast casserole, crumbled into the eggs.

Where to buy: Check the refrigerated meat section at your grocery store, usually near the Jimmy Dean sausage. I buy whatever brand I can find. Compare labels, since nutrition varies.

Quest Cheese Crackers

I prefer the regular flavor. Spicy foods don't do much for me and tend to give me heartburn. Pick the flavor you enjoy.

Calories & protein: Example: Cheddar Blast, 1 bag (30 g): 130 calories and 10 g protein. Other flavors and packages may differ.

Instead of: Cheez-It crackers.

Quest Cheese Crackers taste different from a standard Cheez-It, so don't expect an exact match. But they're quite tasty, give you that cheesy crunch, and oddly enough, they fill you up.

Where to buy: Quest Cheese Crackers on Amazon (Paid link)

Pure Protein Popped Crisps

Instead of: Regular potato chips.

Sometimes you want a crunchy, flavorful snack. Pure Protein Popped Crisps give me that crunch with the added benefit of protein. My favorites are Barbecue and Sour Cream & Onion.

Where to buy:
Barbecue (Paid link)
Sour Cream & Onion (Paid link)

SkinnyPop for Movie Night

Instead of: Movie theater popcorn.

I usually buy Original to keep the calories lower. I buy the giant bag at Sam's Club when I can because it's the best deal I've found. I dress it up with popcorn salt and butter-flavor spray labeled zero calories. Check the serving size on the bag to see how much fits your goals.

Where to buy: Sam's Club, or buy SkinnyPop on Amazon (Paid link).

Claussen Pickle Spears

I prefer the pickle quarters, but the cut is just personal preference.

Sometimes I just miss the crunch of junk food. Claussen pickle spear quarters scratch that itch with a satisfying crunch and very few calories.

They also contain sodium, which can help replenish what you lose when you sweat heavily. Check the label if you're watching your sodium intake.

Yes, the brand matters to me. I think Claussen pickles are leagues better than shelf-stable pickles sold warm in jars.

Where to buy: They can be hard to find, but I find mine at my local Reasor's, in the cooler next to the lunch meats.

Zero-Calorie Soda

Instead of: Regular sugary soda.

I enjoy zero-calorie soda fairly regularly and keep a strong rotation, including Coke Zero. This is largely personal preference. Try what sounds good and is on sale—there are so many options.

Where to buy: Most grocery and convenience stores.

Sweetened Coffee Without the Sugar

Instead of: Coffee sweetened with sugar.

Try black coffee with zero-calorie syrup, a packet of stevia, or both. I buy stevia in bulk at Sam's Club and alternate between these two coffee syrups for variety:

Coffee syrup option 1 (Paid link)
Coffee syrup option 2 (Paid link)

Experiment with the flavors and amounts until you find a cup you love.

Almond Milk in Coffee

Instead of: Cream or coffee creamer.

Need creamer to lighten up your coffee? Try transitioning to unsweetened almond milk if you enjoy having something in it.

I look for an unsweetened almond milk with 30 calories per serving. I buy the Sprouts brand because it's the cheapest option I've found there. Check the label, since calories vary by product and serving size.

Where to buy: Sprouts or most grocery stores.

Fairlife Fat-Free Milk

Calories & protein: Per 1 cup (240 mL): 80 calories and 13 g protein.

Instead of: Regular milk.

I still get milk while adding protein and avoiding the fat in whole or reduced-fat milk. Compare the label with the milk you normally buy to see how the calories and protein fit your goals.

Where to buy: Most local grocery stores.

Greek Yogurt on a Baked Potato

Instead of: Sour cream.

This might be my favorite swap of all time. I use plain nonfat Greek yogurt, such as FAGE Total 0%.

To me, it has exactly the same consistency as regular sour cream, so I still get the cool, creamy topping I want on my baked potato—with more protein and less fat.

FAGE isn't the only good option, but I find it's usually one of the leanest and best deals. Compare labels and prices at your store.

Where to buy: Most local grocery stores.

Powdered Peanut Butter

Try: Powdered peanut butter, such as PB2, for peanut flavor in a shake or recipe.

It's a way to add peanut flavor with less fat per serving than regular peanut butter. Compare labels and choose the amount and taste that work for you.

Where to buy: Many grocery stores carry it in the peanut butter aisle.