A Woman's Right to Lose

Lesley's Last Word on Weight Loss

be prepared

I've compiled a list of healthy meal ideas at my favorite restaurants. Here you'll find everything from a typical lunch at Subway to fine dining at The Cheesecake Factory. When faced with the temptation that often comes with dining out, being prepared is half of the battle.

Please note that some of the WW points values below are guesstimates on my part, specifically for some TCF items. However, the majority were calculated using nutritional information provided by the restaurants.

and I'll have the...

Applebee's  (from WW menu)

  • Onion Soup au Gratin: 3
  • Garlic Herb Chicken: 7
  • Cajun Lime Tilapia: 6
  • Chili Lime Chicken Salad: 5

The Cheesecake Factory

  • Thai Lettuce Wraps (w/o sauce): 10
  • Vietnamese Shrimp Summer Rolls (w/o sauce): 12
  • Weight Management Asian Chicken Salad: 14
  • Weight Management Californa Salad: 14
  • Weight Management Pear and Endive Salad: 12
  • Weight Management Seafood Salmon Salad: 14 
  • Weight Management Spicy Chicken Salad: 11
  • Miso Salmon: 11
  • Original Cheesecake (10" slice): 16
  • 6 Carb Original Cheesecake (10" slice): 16

Chili's

  • Black Bean Burger Patty (on small whole wheat bun, unbuttered): 5 
  • Guiltless Chicken Sandwich: 10
  • Guiltless Grill Salmon: 10
  • Black Beans w/ Pico de Gallo: 2
  • Steamed Seasonal Veggies w/ Parmesan Cheese: 0
  • Sweet Corn on the Cob, unbuttered: 3

Macaroni Grill

  • Pollo Magro "Skinny Chicken:" 6
  • Caesar della Casa (House) w/o dressing: 2
  • Low-Fat Caesar Dressing: 1
  • Garden della Casa (House) w/o dressing: 2
  • Fat-Free Creamy Italian Dressing: 0

Olive Garden

  • Minestrone Soup: 3
  • Capellini Pomodoro: 13  (Lunch portion: 8)
  • Venetian Apricot Chicken: 9  (Lunch portion: 6)
  • Linguine alla Marinara: 11  (Lunch portion: 7)
  • Shrimp Primavera: 15  (Lunch portion: 10)

Outback Steakhouse

  • Grilled Shrimp on the Barbie, 5 pieces (w/o butter): 2
  • Grilled Chicken on the Barbie with Fresh Seasonal Veggies (w/o butter): 7
  • Baked Potato (plain w/o butter): 3
  • Sweet Potato (plain w/o butter): 3
  • Fresh Steamed Broccoli (w/o butter): 0
  • Shrimp and Veggie Griller (w/o butter): 8

Panera Bread

  • Low-Fat Chicken Noodle Soup: 2
  • Low-Fat Vegetarian Black Bean Soup: 2
  • Low-Fat Vegetarian Garden Vegetable Soup: 1
  • Smoked Turkey Breast Sandwich on Sourdough: 9  (Half portion: 5)
  • Smoked Turkey Breast Sandwich on Country: 12  (Half portion: 6)

P. F. Chang's

  • Hot & Sour Soup (cup): 2
  • Brown Rice, Steamed (1/2 cup): 2
  • Shrimp Dumplings, Steamed (4 dumplings): 5

Red Lobster

  • Garden Salad: 1
  • Red Wine Vinaigrette Dressing: 1
  • Garlic-Grilled Jumbo Shrimp: 3
  • Rainbow Trout (grilled or broiled): 12  (Half portion: 7)
  • Salmon (grilled or broiled): 14  (Half portion: 6)
  • Tilapia (grilled or broiled): 8  (Half portion: 4)
  • Seasoned Broccoli: 0
  • Wild Rice Pilaf: 4
  • Baked Potato (without topping): 3

Red Robin

  • Asian Chicken Salad (with sesame seeds, teryaki sauce, Asian dressing only): 8
  • Grilled Salmon Burger (dry with lettuce only): 9
  • The Garden Burger (dry with lettuce, pickles only): 8
  • Blackened Chicken Burger (dry with lettuce only): 8
  • Teriyaki Chicken Burger (dry with lettuce, pineapple only): 8
  • Caesar Chicken Wrap (dry with lettuce only): 9
  • Apple Slices: 0
  • Chipotle Beans: 2
  • Melon Wedges: 1
  • Steamed Veggies: 1

Subway

  • 6" Black Forest Ham (on wheat; with veggies and regular mustard): 5
  • 6" Turkey Breast (on wheat; with veggies and regular mustard): 5
  • 6" Turkey Breast & Ham (on wheat; with veggies and regular mustard): 5
    • Add 1 point for above sandwiches on Flatbread
  • Baked Lays: 2

 T.G.I. Friday's

  • Dragonfire Chicken (with brown rice and broccoli): 10

Wendy's

  • Side Salad (no croutons; with Fat Free French Dressing): 1
  • Caesar Side Salad (no croutons; with Fat Free French Dressing instead): 3
  • Small Chili: 4
  • Large Chili: 6