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April 22, 2023

The Best Low-Calorie Restaurant Meals at 10 Popular Chains

Meal prep, planning, and cooking your dishes at home throughout the week can help you achieve your health goals by giving you control over the ingredients and, in turn, the total amount of salt, sugar, fat, and calories you end up with in your final meal. While cooking your food at home is a great way to stick to your specific goals, when it comes to your diet and health, everyone needs a break from time to time.

When you don’t have the time or energy to cook a meal, taking the family out to eat can be a fun way to enjoy delicious food together. And thankfully, even though restaurant food is often higher in calories, sodium, and fat, there are some low-calorie restaurant meals you can try at your favorite chains.

What qualifies as a low-calorie restaurant meal?

Calories are essentially just units of energy, and your body needs them through food to function. Throughout the day, your body also naturally burns calories through the energy it uses, which is why it needs food to replenish the calories burned. Some of the main reasons why you may hear people discussing low-calorie foods or wanting to eat fewer calories in order to lose weight has to do with what happens to your body relative to how many calories are consumed; eating more calories than your body can spend can lead to weight gain.

Unfortunately, even if you’re trying to lower your calories to lose weight, there isn’t really a universally applicable, hard amount of calories to aim for—just general guidance. So, it’s best to talk with a dietitian or doctor to make sure you’re still giving your body the fuel it needs when lowering your calories.

“While there really isn’t a perfect definition for what a low-calorie dish entails, if it contains less than 700 calories, you are in good shape,” says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and member of our Medical Expert Board. “So many restaurant meals contain 1,000–1,500 calories for just one dish, so steer clear of these or share it with 1–2 people.”

For some ideas on low-calorie restaurant dishes you can try next time you’re dining out, check out our dietitian-recommend list of options from 10 popular chains. Then, for more healthy eating tips, head to one of these 7 Healthiest Fast-Food Restaurants next time you’re in a rush.

10 low-calorie meals from chain restaurants

1. California Pizza Kitchen

california pizza kitchen pizza — @calpizzakitchen/Twitter

When you and the family are in the mood for pizza, California Pizza Kitchen can be a delicious option. When compared to other pizza chains like Uno’s, Pizza Hut, or Domino’s, California Pizza Kitchen’s pizza is already lower in calories, which is helpful when you want to make some healthier choices.

Another good thing about this pizza chain is that they offer a variety of other menu options aside from pizza. According to Young, the Bahn Mi Power Bowl is a low-calorie choice that will leave you feeling full and satisfied.

“This dish contains healthy ingredients like quinoa, kale, bean sprouts, carrots, radish, cucumber, avocado, scallions, and boneless, skinless chicken breast,” says Young, “and the ingredients in this dish contain healthy fats, whole grain carbohydrates, protein, and vegetables.”

Low-Calorie Options from California Pizza Kitchen

Bahn Mi Power Bowl: 490 calories

Wild Mushroom Pizza (3 slices): 510 calories

California Cobb Salad: 510 calories

RELATED: 60 Healthy, Low-Calorie Fast-Food Meals Under 500 Calories

2. P.F. Chang’s

P.F. Chang’s may be famous for its menu items, like the chicken lo mein or the Great Wall of chocolate, but this chain restaurant also offers some healthier, more nutritious options, as well.

“The Spicy Tuna Roll from P.F. Chang’s contains rice, ahi tuna, cucumber, spicy sriracha, dynamite sauce, and chives,” says Young, “This dish is low in calories and offers other nutritional benefits, like the ahi tuna that contains heart-healthy omega-3 fatty acids.” If tuna isn’t your thing, you can try dishes like the Mongolian beef or the crispy honey shrimp, both of which are under 550 calories.

Low-Calorie Options from PF Changs

Spicy Tuna Roll: 330 calories

Mongolian Beef: 380 calories

Crispy Honey Shrimp: 510

3. Cheesecake Factory

chicken tacos on a plate from cheesecake factory — Courtesy of Cheesecake Factory

If you’re headed to the Cheesecake Factory but want a low-calorie meal, you’ll first want to (unfortunately) pass on the cheesecake. But even if you decide to skip dessert, there are still some healthy yet delicious dinner options to choose from—take the SkinnyLicious Chicken Soft Tacos, for example.

“Cheesecake Factory’s SkinnyLicious Chicken Soft Tacos are made with corn tortillas filled with spicy chicken, avocado, onions, cilantro, and crema, and served with an escabeche vegetable salad,” says Young. “This is a great option to choose because it is low in calories and high in nutrients, making this a nutrient-dense meal.”

Low-Calorie Options from Cheesecake Factory

SkinnyLicious Chicken Soft Tacos: 510 calories

SkinnyLicious Shrimp Soft Tacos: 510 calories

SkinnyLicious Lemon-Herm Parmesan Chicken: 590 calories

RELATED: 13 Secrets About The Cheesecake Factory Every Fan Should Know

4. Olive Garden

Olive Garden may be known for its pasta and breadsticks. But if you’re wanting to stick with a low-calorie meal, you may need to find something else, or at least limit yourself to one breadstick with your meal. For a healthier option at Olive Garden, try something like the herb-grilled salmon.

“This dish is a good low-calorie option due to the high protein and low carbohydrate content, making it a great choice for those following a low-carb diet, as well,” says Trista Best, MPH, RD, LD at Balance One Supplements. “The salmon is also high in omega-3 fatty acids, which can reduce inflammation and improve heart health.”

Low-Calorie Options from Olive Garden

Herb-Grilled Salmon with Sautéed Vegetables: 610 calories

Spaghetti With Marinara: 490 calories

Shrimp Scampi: 510 calories

5. Chili’s

Chili’s is a fan favorite of those who want to grab some free chips and salsa and take advantage of the famous 2-for-1 margarita deal. But if you’re on the lookout for meals that are lower in calories, be careful—their menu is full of calorie-heavy options.

The good news is that just because the Quesadilla Explosion Salad from Chili’s has over 1,100 calories, you can find some lower-calorie dinner options, like the classic sirloin or the Santa Fe chicken salad.

Low-Calorie Options from Chili’s

6 oz. Classic Sirloin with Grilled Avocado: 360 calories

Santa Fe Chicken Salad With Chicken: 560 calories

Ancho Salmon: 640 calories

6. Applebee’s

One of the benefits of chain restaurants like Applebee’s is that they are affordable and have an enormous menu compared to most other local restaurants. This gives you the option to select healthier options if need be. For example, Applebee’s offers dinners like the top sirloin for only 550 calories, or the blackened tilapia for a little less than 600. This leaves you room to order a cocktail or split an appetizer before your meal.

Low-Calorie Options from Applebee’s

Grilled Chicken Breast: 550 calories

6 oz. Top Sirloin: 550 calories

Blackened Tilapia: 590 calories

7. Red Lobster

red lobster shrimp feast — Courtesy of Red Lobster

Red Lobster offers a lot of delicious fish and steak options, but many of them are fried. To lower your calories and still enjoy a night out, opt for one of their grilled or broiled dishes, such as the lobster-topped stuffed flounder or the Maine lobster tail duo. And, if you want to treat yourself to a famous Red Lobster Cheddar Biscuit, you can add one to these lower-calorie meals and still stay close to around 700 calories.

Low-Calorie Options from Red Lobster

Lobster-Topped Stuffed Flounder: 510 calories

Maple Bacon Chicken: 520 calories

Maine Lobster Tail Duo: 560 calories

RELATED: The 9 Healthiest Dishes to Order at Red Lobster

8. TGI Fridays

TGI Fridays Meal — Courtesy of Facebook via TGI Fridays

The menu at TGI Fridays is vast and contains something for everyone. However, it’s easy to go overboard on calories with things like burgers, wings, baby back ribs, and desserts. Thankfully, you can find a few low-calorie restaurant meals at this chain, like a 6-ounce sirloin steak or salmon and vegetables.

Low-Calorie Options from TGI Fridays

6 oz. Sirloin With Mashed Potatoes and Lemon Butter Broccoli: 440 calories

Dragon-Glazed Salmon With Lemon Butter Broccoli and Mashed Potatoes: 510 calories

Simply Grilled Salmon With Double Lemon-Buttered Broccoli: 560

9. Longhorn Steakhouse

For fans of steak, Longhorn Steakhouse can be a relatively affordable way to enjoy a sirloin or filet mignon. And the good news is that you can chow down on some of their delicious meals for under 500 calories, like the Renegade Sirloin or the salmon and rice. Just beware of items such as the full rack of baby back ribs, which come in at 1,270 calories.

Low-Calorie Options from Longhorn Steakhouse

8 oz. Renegade Sirloin: 380 calories

9 oz. Flo’s Filet: 450 calories

7 oz. Salmon and Rice: 530 calories

10. Outback Steakhouse

Outback Steakhouse meal — Courtesy of Outback Steakhouse

When thinking of low-calorie restaurant meals, you may not consider Outback Steakhouse at first, especially when you’re sure to be tempted by Outback Steakhouse’s Bloomin’ Onion appetizer. But to keep your meal lower in calories, we suggest something like the grilled chicken, filet mignon, or grilled salmon.

Low-Calorie Options from Outback Steakhouse

Grilled Chicken on the Barbie: 410 calories

8 oz. Victoria’s Filet Mignon: 530 calories

Perfectly Grilled Salmon: 550 calories

April 20, 2023

6 Popular Exercises That Destroy Your Body

You will find no question about it: Getting up and lively is good for your thoughts, overall body, and soul. Partaking in typical exercise can increase the health of your mind, aid you manage or attain a healthful bodyweight, make your muscles and bones more powerful, and decreased your possibility of illness, the Centers for Condition Management and Avoidance (CDC) points out. Any amount of bodily action and considerably less sedentary time is affiliated with at the very least some added benefits. But when gearing up for your subsequent training, it’s critical to know the most effective workout routines for your system and the worst workouts to steer clear of. All workouts are not established equal, and you may well be amazed to find out that there are some well-known exercise routines out there that ruin your entire body.

We spoke with Tyler Read, the founder of PTPioneer.com and a personalized coach who’s been included in health and health and fitness for the earlier 15 years, who breaks down specifically what workouts you ought to remove from your regime or steer clear of. Preserve reading through to understand about 6 well-known routines that can wipe out your system. And following, really don’t miss out on 5 Training Behavior That Are Destroying Your Body After 50.

1. Sit-ups

If sit-ups are portion of your present fitness plan, it is really time to reevaluate. This physical exercise can most likely set a excellent volume of strain on your reduced again, and Study informs us that it will not actually supply a great deal of gains at all.

Do planks in its place.

As an alternative of sit-ups, Read through describes, “Planks are a much better alternate for core security and strengthening.” You can perform a modified plank from your knees if that is less difficult for you, or you can do a comprehensive forearm plank. In buy to comprehensive the forearm plank, you may believe a classic pushup, and then reduce your forearms to the floor so that your elbows are aligned with your shoulders, PureGym points out. Your main ought to stay limited as you continue to be in posture.

2. Powering-the-Neck Lat Pulldowns

illustration of behind-the-neck lat pulldown — Shutterstock

“Preferred between outdated-university bodybuilders, this variation of lat pulldown compresses the neck joint in an unsafe way without considerably added advantage and also spots extra torque on the shoulder,” Examine points out.

Do in-entrance-of-the-neck lat pulldowns as an alternative.

As a safer option, adhere to in-front-of-the-neck lat pulldowns. You will begin lat pulldowns by sitting down and earning confident your thighs are under the cushion. Stand up to acquire maintain of the bar with an overhand grip so that your hands are placed shoulder-width length aside, PureGym points out. Slowly lessen back down to the seat as you hold on to the bar with straight arms. Press your elbows down as you pull the bar to the extremely leading of your chest. This may perhaps demand you to lean back again just a little bit. Maintain the bar at the prime of your chest right before returning to the beginning position.

Associated: 10 Practices That Demolish Your Weight Reduction Progress Right after 50

3. Hack Squats

illustration of hack squats — Shutterstock

The hack squat entails acquiring into the proper situation on the equipment, taking hold of the side handles, and straightening out your legs in advance of reducing yourself into a squat. “When performed improperly, hack squats position a sheer force on the knee that can be dangerous,” Go through clarifies.

Do regular squats or lunges in its place.

As a substitute of hack squats, adhere to regular squats or lunges in order to reinforce your legs. By performing these workouts with just your system excess weight, you are considerably reducing your chance of injury.

The bodyweight squat starts with you planting your toes possibly shoulder-width or hip-width length on the floor, PureGym instructs. Bend equally knees, and hinge your hips again as you descend into a squat. Preserve your arms out straight in entrance or at the sides of your physique. When you achieve the base, your thighs really should kind a parallel situation with the ground. Press as a result of both of those feet to come back up to standing.

4. Upright Rows

demonstration of upright row exercise — Shutterstock

The upright row is a different widespread workout among the the bodybuilding neighborhood, but it can severely strain your shoulders without having presenting any strengths.

Do bent-around rows or lateral raises as an alternative.

Safer options consist of a bent-in excess of row or lateral raise. In purchase to complete a dumbbell bent-in excess of row, you are going to seize the dumbbells with each palms struggling with every single other. Press the hips back again so that you are slightly leaning ahead. The two arms ought to cling down straight with the weights by your shins, PureGym points out. Inhale, activate your abs, and deliver your elbows back in order to pull the weights up to your hips. Little by little carry the weights back down right before rowing them up for the subsequent rep.

Related: 9 Work out Routines That Are Destroying Your Back again Following 50

5. Box Jumps

man doing box jumps exercises for burning calories — Shutterstock

The box bounce can be risk-free when carried out accurately, but when not, this work out can set you at chance of struggling from a knee personal injury. “Thanks to the pace included, the forces are greater and there is less skill to accurate mid-rep [when] compared to frequent squats,” Examine points out.

6. Kipping Pull-ups

“Used in CrossFit owing to the ability to perform speedier ‘pull-ups’ that are legal for every CrossFit requirements, kipping pull-ups are very dangerous on the shoulders and definitely do not do a lot in the way of purposeful back energy,” Go through tells us.

Do frequent pull-ups or lat pulldowns as a substitute.

Alternatively of kipping pull-ups, aim on standard pull-ups or lat pulldowns. The pull-up is by no suggests a uncomplicated bodyweight physical exercise, as it phone calls for good bicep, again, and core toughness, PureGym describes. You’ll get started the movement by inserting both of those palms a bit outdoors the distance of your shoulder span. Dangle onto the bar with both of those arms completely prolonged. Then, imagine of reducing both equally elbows down and driving your system as you pull your self up toward the bar. Your chin need to arrive higher than the bar to get to the prime of the motion. Progressively straighten both equally arms in order to reduced on your own back again down to the posture you started out in.

Alexa Mellardo

Alexa is the Thoughts + Human body Deputy Editor of Consume This, Not That!, overseeing the M+B channel and offering persuasive exercise, wellness, and self-care matters to viewers.Browse additional about Alexa

January 30, 2023

Popular Peloton Instructor Shares Health Update Following Unexpected Diagnosis

35-12 months-previous Leanne Hainsby just lately exposed she was identified with breast most cancers in August 2022.

Leanne Hainsby is sharing some of her journey soon after getting identified with breast most cancers.

The common Peloton instructor, 35, took to social media this 7 days to give an update on her wellbeing immediately after she unexpectedly been given a breast most cancers analysis in August 2022.

“Here goes…💖,” Hainsby captioned her Instagram put up, which showcased an graphic of her getting cure in a health care facility. She also bundled a sequence of slides that comprehensive what has been likely on with her wellness.

“Two times before my greatest pal‘s funeral, I located a lump in my breast,” she wrote. “That actually is a sentence I By no means imagined writing.”

Perspective the initial report to see embedded media.

“After several scans and appointments with consultants and cancer nurses, and becoming totally terrified for a couple weeks, in August 2022, I was identified with breast cancer,” she continued. “Wherever possible, I have ongoing to present up as my ‘normal,’ but my fact most of the time, has appeared quite different.”

Hainsby then stated that she’s been keeping her journey private up until finally this place. “As a Peloton teacher, a large component of my function is all about the users, and even with my prognosis, that has constantly mattered to me hugely. My lessons have supplied me a aim, and some sparkle in an otherwise very tough time, so Thank You to the users who had no thought the volume of pleasure they were being bringing to me every day.”

The physical fitness mogul then shared some specifics about her cure so significantly, noting that she was equipped to do a round of IVF before beginning treatment plans. She accomplished 12 rounds of chemotherapy and used a cold cap, a machine that can aid cancer sufferers hold some of their hair.

“I have had my surgical procedure. For individuals that have seasoned cording write-up breast cancer surgical procedure, ouch, appropriate?!” she wrote. “Upcoming up, I will have my portacath surgically removed and then 2 weeks of radiotherapy, and I am completely ready for it.”

“Procedure will proceed for a very long time for me, medical center visits are the norm, and I aim on just one step at a time,” Hainsby’s put up ongoing. “I do sense incredibly fortunate to be having my procedure privately. The nurses and medical doctors are incredible, and I would not be here without the need of them. My respect for them is subsequent degree.”

Hainsy mentioned she shared her tale to aid “raise recognition” and to inspire some others to keep transferring forward on their possess hard journeys.

“Your lifestyle outlook turns into so diverse in moments like this. I imagine anyone who has experienced to talk to ‘am I heading to die?’ to a professional medical experienced would in all probability say the very same,” she included. “But then you battle. You attain a strength you never ever knew you had. You retain pushing ahead. Solid, as healthy as probable, and empowered.”