IIFYM Chain Restaurant Master List

Because I LOVE EATING OUT!!!!! Another must-have in your IIFYM arsenal.. a fantastic list of chain restaurants, and their IIFYM-friendly menu items. (Typically low calorie, low-carb). Enjoy!

Also, you’ll want to check out the IIFYM Fast Food Restaurant Master List!!

Applebee’s

Calories Carbs Protein Fat
7oz House Sirloin 270 1.0 34.0 15.0
Pepper-crusted Sirloin & Whole Grains 350 41.0 28.0 10.0
Thai Shrimp Salad 390 33.0 23.0 19.0
12oz New York Strip 480 1.0 65.0 25.0
Napa Chicken & Portobellos 500 38.0 50.0 16.0

 

Bonefish Grill

Calories Carbs Protein Fat
Side of Asparagus 44 4.0 2.0 2.0
Side of Green Beans 70 4.0 2.0 6.0
Side of Broccoli 79 8.0 3.0 5.0
Grilled Sea Scallops and Shrimp 191 4.0 34.0 5.0
The Angler Steak (6oz) 228 3.0 43.0 5.0
Filet Mignon (6oz) 272 0.0 38.0 14.0
Ahi Tuna Steak 304 3.0 45.0 14.0
Grilled Tilapia 334 2.0 57.0 13.0
NY Strip Tataki 351 7.0 28.0 18.0
Ahi Tuna Sashimi (Regular) 359 17.0 37.0 15.0

 

California Pizza Kitchen

Calories Carbs Protein Fat
Asparagus and Arugula Salad 180 10.0 5.0 16.0
Kids Grilled Chicken Breast w/ Broccoli 240 9.0 39.0 6.0
Bianco Flatbread 380 38.0 18.0 15.0
Shaved Mushroom and Spinach Flatbread 400 40.0 18.0 18.0
Lite Adventures Shrimp Scampi Zucchini Fettuccine 470 30.0 27.0 24.0
Shrimp Lettuce Wrap 480 40.0 25.0 23.0

 

Carrabba’s

Calories Carbs Protein Fat
Side of Steamed Spinach 26 4.0 3.0 0.0
Side of Grilled Vegetables 92 12.0 3.0 5.0
Sicilian Chicken Soup (Bowl) 242 32.0 18.0 5.0
Wood Grilled Chicken (Regular Size) 287 1.0 52.0 7.0
Baked Chicken Parmesan w/o cavatappi amatriciana 321 12.0 36.0 15.0
Caprese Panini w/ Chicken (half) 349 24.0 26.0 16.0
Caesar Salad w/ chicken and light vinaigrette 363 20.0 41.0 13.0
Johnny Roco Salad w/ light vinaigrette 386 19.0 38.0 18.0
Pollo La Scalla 419 7.0 41.0 21.0
Grilled Tuscan Sirloin Skewers 420 11.0 35.0 23.0

 

Chili’s

Calories Carbs Protein Fat
Side of Full Seared Shrimp 40 4.0 12.0 2.0
Side of Spinach & Garlic Roasted Tomatoes 45 9.0 3.0 0.0
6oz Sirloin w/ Grilled Avocado 410 21.0 39.0 20.0
Grilled Chicken Salad 430 23.0 39.0 23.0
Mango-Chile Tilapia 520 56.0 38.0 18.0
Margarita Grilled Chicken 580 66.0 51.0 13.0
Ancho Salmon 600 43.0 48.0 27.0

 

Denny’s

Calories Carbs Protein Fat
Build Your Own Grand Slam w/ 4 turkey bacon strips, 4 egg whites 230 4.0 36.0 10.0
Build Your Own Grand Slam w/ 2 turkey bacon strips, 2 regular bacon strips, 2 e 285 20.0 25.0 14.0
Fit Fare Veggie Skillet 340 43.0 19.0 11.0
Cranberry Apple Chicken Salad 360 36.0 36.0 9.0
Fit Slam 390 54.0 24.0 10.0
Fit Fare Sirloin Steak 520 53.0 52.0 10.0

 

Famous Dave’s

Calories Carbs Protein Fat
Side of Firecracker Beans 50 7.0 2.0 2.5
Side of Broccoli 80 9.0 4.0 4.5
Caesar Salad w/o muffin or dressing 240 12.0 6.0 20.0
Brunswick Stew (bowl) 250 16.0 17.0 15.0
Garden Salad w/o muffin or dressing 270 13.0 15.0 19.0
Dave’s Famous Chili (cup) 350 21.0 20.0 22.0
Char Grilled Chicken Sandwich 530 56.0 48.0 13.0
Georgia Chopped Pork 530 38.0 47.0 21.0

 

IHOP

Calories Carbs Protein Fat
Simple & Fit Veggie Omelette 310 12.0 27.0 12.0
Simple & Fit Spinach, Mushroom & Tomato Omelette w/o fruit 310 31.0 29.0 12.0
Simple & FIt 2 Egg Breakfast 350 44.0 25.0 9.0
Simple & Fit Balsamic Glazed Chicken 400 30.0 40.0 15.0
Original Buttermilk Pancakes (3) 410 60.0 12.0 14.0
Simple & Fit Grilled Tilapia 490 27.0 49.0 23.0

 

Joe’s Crab Shack

Calories Carbs Protein Fat
Bucket of Shrimp (12) 180 9.0 30.6 2.5
Snow Crab Bucket (half) 235 34.0 21.0 2.0
Crab Daddy Feast (half) 250 35.0 23.5 2.0
Add on Grilled Shrimp 280 37.0 20.0 5.0
Steak & Malibu Shrimp 660 48.0 68.0 22.0
Maui Mahi 680 49.0 56.0 28.0

 

LongHorn Steakhouse

Calories Carbs Protein Fat
Any of the fillets / sirloins are probably good
Side of Steamed Broccoli 90 7.0 4.0 4.0
Side of Steamed Asparagus 90 6.0 5.0 5.0
Spinach Fetta Chicken 220 5.0 37.0 6.0
Shrimp & Lobster Chowder (Bowl) 250 23.0 10.0 15.0
Longhorn Salmon 300 2.0 33.0 16.0
6oz Smoky Bacon Sirloin 370 5.0 40.0 21.0
Rosemary Cabernet Fillet 370 9.0 46.0 15.0
Grilled Chicken Salad 410 21.0 44.0 15.0
Half-breaded Chicken Tenders 420 19.0 36.0 22.0
Flo’s Filet & Lobster Tail 460 1.0 56.0 21.0

 

Macaroni Grill

Calories Carbs Protein Fat
Lentil Soup 190 19.0 12.0 8.0
Warm Spinach & Shrimp Salad 370 14.0 28.0 24.0
Ricotta Meatballs & Spachetti w/ Pomodoro (half) 481 40.0 24.0 25.0
Diavola Scallopine 560 28.0 53.0 25.0
Pollo Caprese 720 40.0 60.0 34.0

 

Maggianos Little Italy

Calories Carbs Protein Fat
Tuscan Chicken Orzo Soup (bowl) 200 18.0 12.0 9.0
Chicken Piccata Lighter Take 580 48.0 47.0 23.0
Veal Piccata Lighter Take 680 61.0 67.0 20.0
Chicken Marsala Lighter Take 730 56.0 52.0 30.0
Chicken Parmesan Lighter Take 740 59.0 58.0 31.0
Lobster-Baked Tilapia 840 50.0 90.0 31.0

 

McAlister’s Deli

Calories Carbs Protein Fat
Side of Pickle Spear 0 0.0 0.0 0.0
Side of Steamed Veggies 110 9.0 0.0 8.0
Chicken Noodle Soup (bowl) 140 20.0 10.0 2.0
Side of Mac & Cheese 210 19.0 7.0 12.0
Deli Ham Sandwich 380 41.0 28.0 8.0
Deli Pastrami 400 40.0 32.0 11.0
Savannah Chopped Salad 440 43.0 33.0 16.0
Grilled Chicken Salad 460 21.0 41.0 23.0
Turkey Melt Hot Sandwich 530 43.0 36.0 21.0
French Dip Hot Sandwich 540 43.0 31.0 20.0
Memphian Hot Sandwich 570 43.0 41.0 20.0

 

O’Charley’s

Calories Carbs Protein Fat
Side of Grilled Asparagus 60 3.0 2.0 5.0
Side of Broccoli 110 6.0 3.0 8.0
Chicken Noodle Soup (bowl) 170 14.0 11.0 6.0
6oz Grilled Top Sirloin 270 0.0 25.0 18.0
Bruschetta Chicken 340 14.0 48.0 10.0
6oz Fresh Atlantic Grilled Salmon 340 2.0 34.0 21.0
Grilled Chicken Caesar Salad w/ dressing (half) 420 16.0 35.0 24.0
Steak & Panko Crusted Shrimp (6oz) 640
Egg White Veggie Omelette & Yogurt Parfait 670 49.0 45.0 31.0

 

Olive Garden

Calories Carbs Protein Fat
1 Breadstick 140 25.0 4.0 2.5
Baked Tilapia w/ Shrimp 360 12.0 52.0 12.0
Herb-Grilled Salmon 460 8.0 43.0 28.0
Garlic Rosemary Chicken 540 30.0 62.0 20.0
Citrus Chicken Sorrento 550 36.0 58.0 21.0

 

Outback Steakhouse

Calories Carbs Protein Fat
Sesame Ahi Salad 252 15.0 33.0 8.0
Chicken Tortilla Soup (bowl) 299 23.0 16.0 16.0
Simply Grilled Mahi w/ Mixed Veggies 375 17.0 51.0 13.0
Grilled Chicken on the Barbie w/ Mixed Veggies 460 26.0 61.0 13.0
6oz Outback Special Sirloin w/ Mixed Veggies & House salad w/ Tangy Tomato 552 42.0 53.0 20.0
4oz Lobster Tails w/ Mixed Veggies & House salad w/ Light Balsamic 572 35.0 53.0 24.0

 

P.F. Chang’s

Calories Carbs Protein Fat
Egg Drop Soup (cup) 50 8.0 1.0 2.0
Wonton Soup (cup) 60 8.0 4.0 1.0
Chicken Satay (small plate) 250 7.0 30.0 10.0
Steamed Shrimp Dumplings w/ sauce 290 37.0 18.0 6.0
Ahi Tartare w/ Avocado 320 17.0 29.0 14.0
Shrimp w/ Lobster Sauce 360 19.0 29.0 18.0
Dynamite Scallop Sushi Roll 400 52.0 20.0 12.0
Rice Wine Shrimp 430 9.0 66.0 11.0
Banana Leaf Rockfish 460 24.0 43.0 20.0
Ginger Chicken w/ Broccoli 460 38.0 53.0 10.0
Chang’s Lettuce Wraps 530 47.0 32.0 24.0
Steamed Korean BBQ Chicken 580 53.0 50.0 24.0

 

Panera

Calories Carbs Protein Fat
Low-Fat Chicken Noodle Soup (bowl) 130 23.0 9.0 1.5
Low-Fat Lemon Chicken Orzo Soup (bowl) 180 22.0 20.0 5.0
Roasted Turkey & Avocado BLT on Sourdough (half) 250 24.0 19.0 9.0
Classic Salad w/ Chicken (whole) 300 20.0 27.0 13.0
Strawberry & Poppyseed Chicken Salad (whole) 350 32.0 29.0 13.0
Smokehouse Turkey Panini on Three Cheese (half) 360 34.0 27.0 13.0

 

Pei Wei

Calories Carbs Protein Fat
Spicy Tuna Roll Sushi (8pc) 250 39.0 14.0 3.0
Wasabi Crunch Sushi Roll (4pc) 300 31.0 9.0 16.0
Thai Chicken Lettuce Wrap 340 31.0 38.0 30.0
Teriyaki Crunch Roll (4pc) 350 37.0 7.0 20.0
Original Asian Chopped Chicken Salad 470 37.0 46.0 16.0

 

Red Lobster

Calories Carbs Protein Fat
Steamed Snow Crab Legs 90 0.0 20.0 1.0
Garlic Grilled Sea Scallops 100 4.0 12.0 5.0
Garlic Shrimp Scampi 150 2.0 20.0 7.0
Cheddar Bay Biscuit (because you HAVE to despite crap macros) 160 16.0 3.0 10.0
Rock Lobster Tail 170 1.0 39.0 1.0
7oz Peppercorn Grilled Sirloin 240 3.0 36.0 9.0

 

Red Robin

Calories Carbs Protein Fat
Side of Steamed Broccoli 32 6.0 3.0 0.0
Side Salad 100 8.0 6.0 6.0
Side of Fruit Salad 110 31.0 1.0 0.0
Whiskey Rio BBQ Salad w/o dressing or croutons 245 20.0 21.0 9.0
Simply Grilled Chicken Burger w/o margarine 355 51.0 26.0 6.0
Chicken Tortilla Soup (bowl) 408 35.0 24.0 20.0
Grilled Turkey Burger w/o mayo or margarine 519 52.0 33.0 21.0
Bruschetta Chicken Burger w/o margarine or balsamic cream 520 45.0 36.0 23.0

 

Ruby Tuesday*

Calories Carbs Protein Fat

 

Side of Grilled Zucchini – 41kcal: 2F/4C/1P)

Calories Carbs Protein Fat
Side of Steamed Broccoli 52 7.0 3.0 2.0
Side of Roasted Spaghetti Squash 54 6.0 1.0 3.0
Fire Wings 178 4.0 16.0 11.0
Smart Eating Plain Grilled Petite Sirloin 203 2.0 32.0 8.0
Smart Eating Plain Grilled Top Sirloin 270 2.0 43.0 10.0
Fit & Trim Petite Blackened Tilapia 286 23.0 22.0 12.0
Smart Eating Grilled Chicken Salad 298 3.0 36.0 12.0
Smart Eating New Orleans Seafood 317 6.0 40.0 14.0
Fit & Trim Hickory Bourbon Chicken 355 25.0 41.0 10.0
Petite Sirloin & Lobster Tail 373 2.0 55.0 17.0

 

T.G.I. Friday’s

Calories Carbs Protein Fat
Side of Broccoli 50 10.0 3.0 0.5
Side of Coleslaw 90 7.0 0.0 6.0
Side of Tomato Mozzarella Salad 110 5.0 5.0 8.0
Side of Spinach 180 8.0 4.0 14.0
Tortilla Soup 210 18.0 14.0 10.0
6oz Sirloin 330 2.0 38.0 19.0
Sizzling Chicken & Spinach 410 18.0 50.0 15.0
Sizzling Sirloin & Spinach 410 11.0 49.0 19.0
Jack Daniel’s Sirloin 610 58.0 64.0 14.0

 

Texas Roadhouse

Calories Carbs Protein Fat
Side of Steamed Veggies 90 20.0 4.0 0.0
Grilled Shrimp Skewer (1) 90 0.0 14.0 4.0
House Salad (Side) 121 8.0 9.0 5.0
Sirloin Kabob 190 0.0 24.0 7.0
Oven Roasted Chicken 267 0.0 51.0 7.0
Dallas Fillet 304 0.0 48.0 11.0
Pulled Pork w/ BBQ Sauce (half) 332 13.0 43.0 14.0