Macro-Friendly Menu Items from Popular Chain Restaurants

This list of macro-friendly menu items from popular chain restaurants will help you navigate your next road trip like a macro-tracking pro!

Although macros will change slightly based on portion sizes and cooking methods, the macros below are a good starting place if you need to quickly choose and track a meal on the go.

For even more accuracy (and if you want to personalize a meal further), check the restaurant's website for a nutrition calculator.

Chili's

Oldtimer® Burger with Turkey Patty
Cal 960 | 45 P | 45 C | 24 F

Fresh Mex Pairing (choose 3 items): 1 Chicken Taco + House Salad w/o Dressing + Cup of Southwest Chicken Soup
Cal 460 | 27 P | 41 C | 20 F

Fresco Salad w/o Dressing
Cal 70 | 2 P | 4 C | 5 F

Smoked Bone-In BBQ Chicken Breast (Smokehouse Menu, no combo, just single chicken breast with sides from below)
Cal 360 | 43 P | 20 C | 12 F

Spicy Chili Chicken (Lighter Choices menu)
Cal 420 | 39 P | 43 C | 11 F

Margarita Grilled Chicken (Lighter Choices menu)
Cal 590 | 51 P | C 64 | F 14

6 oz Sirloin (no avocado - Lighter Choices menu)
Cal 340 | 38 P | 19 C | 13 F

Healthy Sides at Chili's

Extra Turkey Patty Cal 200 | 32 P | 0 C | 8 F 
Black beans Cal 120 | 7 P | 20 C | 1 F
Corn Dog (kids menu) Cal 230 | 6 P | 20 C | F 11
Side Citrus Chili Rice (kids menu) Cal 130 | 3 P | 27 C | 1.5 F
Side Corn Kernels (kids menu) Cal 140 | 4 P | 29 C | 1.5 F
Side Homestyle fries Cal 190 | 3 P | 27 C | 8 F
Side Steamed Broccoli Cal 40 | 3 P | 8 C | 0 F
Garlic Dill Pickles (smokehouse menu) Cal 5 | P 0 | C 1 | 0 F
Cup of Southwest Chicken Soup (double macros for bowl size) Cal 110 | 4 P | 10 C | 5 F
Black Pepper Gravy Cal 25 | 1 P | 0 C | 1 F

In-n-Out Burger

In-N-Out burger rocks without the spreads (really, it doesn’t need them!), but you can add mustard or ketchup if you want!

Hamburger (with onion and no spread)
Cal 310 | 16 P | 41 C | 10 F

Protein Style Burger (wrapped in lettuce)
Cal 240 | 13 P | 11 C | 17 F

Protein Style Hamburger (no spread)
Cal 160 | 13 P | 11 C | 10 F

Subway

Black Forest Ham 6”
Cal 290 | 20 P |  42C | 4 F
*These macros don't include condiments like oil/vinegar, cheese, or mayo

Turkey Sub 6”
Cal 280 | 22 P | C 40 | 4 F
*These macros don't include condiments like oil/vinegar, cheese, or mayo

Salad with carved turkey, tomato, onion, peppers, pickles, cucumber, fat-free honey mustard sauce, shredded Monterey cheddar and lettuce.
Cal 220 | 12 C | 20 P | 7 F

Breakfast Sandwich 6” with sourdough, lettuce, egg white patty, tomato
Cal 330 | 23 P | 41 C | 8 F

Chipotle

Chicken Salad Bowl (chicken, lettuce, black beans, fresh tomato salsa)
Cal 340 | 40 P | 26 C | 8 F

Steak Bowl (steak, white rice, fresh tomato salsa, fajita veggies, lettuce)
Cal 440 | 26 P | 47 C | 11 F

Taco Bell

Breakfast Taco Egg and Cheese
Cal 170 | 7 P | 15 C | 9 F

Bean Burrito 
Cal 380 |14 P | 55 C | 11 F

Beefy Mini Quesadilla
Cal 210 | 9 P | 17 C | 12 F

Fresco Crunchy Taco - Beef
Cal 140 | 6 P | 13 C | 7 F

Grilled Steak Taco with chipotle sauce
Cal 200 | 12 P | 17 C | 9 F

Soft taco with shredded chicken and hot sauce
Cal 160 | 12 P | 16 C | 5 F

Fresco Burrito Supreme with rice (no beans)
Cal 320 | 15 P | 48 C | 8 F

Chipotle Chicken Grilled Loader Burrito
Cal 340 | 14 P | 36 C | 16 F

McDonald's

Small Fries 
Cal 230 | 3 P | 31 C | 11 F

Hamburger
Cal 250 | 13 P | 31 C | 8 F  

Double Hamburger with no cheese, no bun
Cal 250 | 12 P | 4 C | 12 F

Sweet Chilli Chicken Wrap
Cal 340 | 29 P | 39 C | 6.5 F

Grilled Chicken Salad
Cal 139 | 25 P | 5 C | 1.5 F

Strawberry Sundae
Cal 295 | 6 P | 51 C | 7 F

Blaze Pizza

Macros are for the entire 6 slices of pizza. Divide by 6 per slice.

Simple Pie Pizza with Smoked Ham 
Cal 660 | 36 P | 84 C| 21 F

Art Lover Pizza (no meat) 
Cal 720 | 60 P | 90 C | F 24

Tomato Basil and Ovalini Salad
Cal 250 | 11 P | 26 C | 12 F

Shake Shack

Single Hamburger
Cal 385 | 24 P | 25 C | 21 F

Egg and Cheese Breakfast Sandwich
Cal 300 | 5 P | 26 C | 13 F

Chicken Dog
Cal 320 | 20 P | 32 C | 11 F

IHOP (Pancake menu only)

“Create Your Own Pancake Combo”
2 Original Buttermilk Pancakes w/ Peaches
Cal 330 | 8 P | 55 C | 9 F

2 Buttermilk Pancakes (no butter + poached eggs and 4oz ham steak) Cal 300 | 29 P | 41 C | 17 F

Best topping: banana and whipped topping Cal 50 | 0 P | 7 C | 2. 5 F
Pancakes with butter add 10g fat

Habit Burger

Chargrilled Ahi Tuna Sandwich on a Seeded Bun
Cal 430 | 32 P | 45 C | 12 F

Grilled Chicken Salad (no dressing)
Cal 350 | 35 P | 12 C | 24 F

Garden Salad (no dressing)
Cal 130 | 4 P | 21 C | 3 F

Sweet Potato Fries
Cal 374 | 3 P | 50 C | 11 F

Order Sides and Build Your Own:

2 Slices sourdough NO butter Cal 220 | 8 P | 0 F | 42 C
Seeded Bun NO butter Cal 160 | 5 P | 35 C | 3 F
Seasoned Grilled Chicken Breast Cal 220 | 30 P | 2 C | 11 F
Seasoned Grilled Tri-Tip Cal 240 | 35 P | 7 C | F 9
Seasoned Grilled Albacore Cal 130 | P 23 | 7 C | 1 F
Fat-Free Italian Dressing Cal 12 | 0 P | 3 C | 0 F
Pineapple slice Cal 10 | 0 P | 3 C | F 0
Apple Sauce Cal 50 | 0 P | 12 C | 0 F
White American Cheese Cal 50 | 4 P | 0 C | 5 F

Denny's

Breakfast

Fit Slam®
Cal 390 | 54 C | 24 P | 10 F

Fit Fare Veggie Skillet
Cal 340 | 19 P | 43 C | 11 F

Build Your Own with Denny's Healthiest Breakfast Side Options

Egg Whites Cal 60 | 12 P | 0 C | 1 F 
English Muffin no margarine Cal 140 | 4 P | C 29 | 1 F
Gouda Apple Chicken Sausage Cal 130 | 13 P | 3 C | 6 F
Grilled Ham Slice Cal 100 | 13 P | 3 C | 4 F
Hash browns Cal 210 | 1 P | 15 C | 16 F
Steamed Zucchini and Squash Cal 15 | 1 P | 3 C | 0 F
Steamed Broccoli Cal 25 | 1 P | 4 C | 0 F 
Gritz with Margarine Cal 115 | 12 P | 17 C | 4 F
Red Skinned Potatoes Cal 200 | 4 P | 27 C | 9 F
Seasonal Fruit Cal 70 | 1 P | 7 C | 0 F 
3 Flour Tortillas Cal 260 | P 7 | 40C | 8 F
4 Strips Turkey Bacon Cal 110 | 12 P | 2 C | 7 F
Yoghurt Cal 160 | 12 P | 30 C | 2 F

Lunch/Dinner

Whole Grain Rice
Cal 230 | 5 P| 43 C | 4 F 

Build Your Own Burger: Wheat bun, grilled chicken breast, lettuce, pickles, onion, tomato
Cal 470 | 43 P | 42 C | 13 F

10 oz Sirloin Steak with bread (add sides)
Cal 470 | 49 P | 22 C | 19 F

Tilapia Ranchero w/ bread (add choices) 
Cal 550 | 55 P | 27 C | 24 F

Vegetable Beef Soup Bowl
Cal 170 | 10 P | 15 C | 4 F

Denny's Lunch/Dinner Sides

Broccoli Cal 25| 2 P | 4 C | 0 F
Sweet Petite Corn No Butter Cal 180 | 4 P | 26 C | 1 F
Mashed Potatoes Cal 200 | 8 P | 29 C | 8 F
Seasonal Fruit Cal 70 | 1 P | 7 C | 0 F
Hash browns Cal 210 | 1 P | 15 C | 16 F
55+ menu only Grilled Chicken and Bread Cal 400 | 40 P | 20 C | 17 F

Olive Garden

Pasta e Fagioli Soup
Cal 180 | 9 P | 21 C | 6 F

BYO Pasta: Angel hair pasta + traditional marinara sauce with either:
Sauteed Shrimp Cal 550 | 28 P | 84 C | 9.5 F
Grilled Chicken Cal 630 | 42 P | 84 C | 13 F 
Get the kid's size to cut macros in half

BYO Pasta: Whole Wheat Linguine + traditional marinara sauce with either:
Sauteed shrimp Cal 550 | 33 P | 74 C | 13 F
Grilled chicken Cal 630 | 47 P |74 C | 16.5 F
Get the kid's size to cut macros in half

Grilled Chicken Parmigiana
Cal 760 | 75 P | 54 C | 9 F

Tilapia Piccata with steamed broccoli and parmesan-crusted zucchini
Cal 530 | 52 P | 20 C | 29 F

Tuscan Sirloin
Cal 570 | 77 P | 26 C | 18 F

Kentucky Fried Chicken

Grilled Chicken Breast 1 Piece
Cal 180 | 31 P | 0 C | 6 F

Grilled Chicken Drumstick 1 Piece
Cal 60 | 10 P | 0 C | 6 F

Grilled Chicken Whole Wing 1 Wing
Cal 60 | 8 P | 0 C | 3.5 F

Hot Wings 1 Wing
Cal 70 | 4 P | 3 C | 4 F

Honey Sauce packet (for dipping or salad dressing)
Cal 30 | 0 P | 8 C | 0 F 

Honey BBQ Sandwich
Cal 370 | 26 P | 60 C | 3.5 F

Apple Turnover Cal 230 | 2 P | 32 C | 10 F

KFC Individual Size Sides

BBQ Baked Beans Cal 240 | 14 P | 43 C | 1.5 F
Green Beans Cal 25 | 1 P | 4 C | 0 F
Macaroni and Cheese Cal 170 | 5 P | 22 C | 6 F
Mashed Potatoes Cal 90 | 2 P | 15 C | 3 F
Mashed Potatoes with Gravy Cal 120 | 2 P | 19 C | 4 F
Sweet Corn Kernels Cal 100 | 3 P | 21 C | 0.5 F
House Side Salad Cal 15 | 1 P | 3 C | 0 F

Chick-fil-A

Egg White Grill
Cal 300 | 25 P | 31 C | 7 F

Greek Yoghurt Parfait
Cal 230 | 12 P | 23 C | 9 F

Grilled Chicken Sandwich
Cal 310 | 29 P | 36 C | 6 F

Grilled Nuggets (8 nuggets) 
Cal 140 | 25 P | 2 C | 3.5 F

Grilled Chicken Cool Wrap
Cal 350 | 37 P | 29 C | 14 F

Grilled Market Salad
Cal 200 | P 25 | 15 C | 6 F

Spicy Southwest Salad
Cal 290 | 29 P | 27 C | 8 F

Tip: You can order any of this ' protein style’ without the bun for fewer carbs.

Healthiest Chick-fil-A Sauces and Dressings

Barbeque Sauce Cal 45 | 0 P | 11 C | 0 F 
Zesty Buffalo Sauce Cal 50 | 0 P | 1 C | 4.5 F
Honey Mustard Sauce Cal 45 | 0 P | 11 C | 0 F
Sriracha Sauce Cal 45 | 0 P | 0 F | 10 C
Light Italian Dressing Cal 25 | 0 P | 3 C | 1.5 F
Chili Lime Vinaigrette Cal 60 | 3 F | 9 C | 0 P

Healthy Sides at Chick-fil-A

Fruit Cup Cal 45 | 0 P | 12 C | 0 F
Chicken Noodle Soup Cal 130 | 12 P | 18 C | 2.5 F
Side Salad Cal 80 | 5 C | 6 C | 4.5 F

Applebee's

Pepper-Crusted Sirloin & Whole Grains
Cal 380 | 30 P | 39 C | 13 F

Grilled Chicken Salad with Fat-Free Italian Dressing (with cheese, no breadstick)
Cal 460 | 55P | 20 C | 18F
Without Cheese: Cal 270 | 44P | 18 C | 3 F

Lunch Menu Only

Chicken Tortilla Soup Cal 180 | 8 P | 20 C | 8 F
Thai Shrimp Salad Cal 180 | 12 P | 16 C | 9 F
Tomato Basil Soup Cal 190 | 5 P | 16 C | 12 F

From The Grill Proteins

8 oz USDA Top Sirloin Cal 280 | 34 P | 2 C | 10 F 
Butchers Reserve 12oz Top Sirloin Cal 380 | 69 P | 1 C | 11 F
Fire-Grilled Shrimp Skewer Cal 90 | 8 P | 1 C | 10 F
Grilled Chicken Breast Cal 190 | 38 P | 2 C | 4 F

Applebee's Sides

Garlic Mashed Potatoes Cal 260 | 5 P | 30 C | 14 F
Garlicky Green Beans Cal 180 | 2 P | 11 C | 15 F
Steamed Broccoli Cal 90 | 3 P | 6 C | 8 F
Sweet Potato Fries Cal 400 F 20 C 51 P 3
Fire-Grilled Veggies Cal 160 F 13 C 11 P 3

Starbucks

Butter Croissant
Cal 240 | 5 P | 28 C | 12 F

Certified Gluten-Free Breakfast Sandwich
Cal 280 | 18 P | 18 C | 13 F

Egg & Cheddar Breakfast Sandwich
Cal 500 | 14 P | 27 C | 13 F

Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich
Cal 230 | 16 P | 29 C | 6 F

Sous Vide Egg Bites: Egg White & Red Pepper
Cal 170 | 13 P | 13 C | 7 F

Spinach, Feta & Cage Free Egg White Breakfast Wrap
Cal 290 | 19 P | 33 C | 10 F

For healthy Starbucks drinks and macro hacks, check out this post!

Panda Express

Country Style Bean Curd Cal 191 | 7 P | 14 C | 12 F
Hot Szechuan Tofu Cal 140 | 6 P | 10 C | 8 F
Grilled Teriyaki Chicken Cal 300 | 36 P | 8 C | 13 F
Grilled Asian Chicken Cal 300 | 36 P | 8 C | 13 F
Teriyaki Chicken Cal 340 | 41 P | 14 C | 13 F
Asian Chicken Cal 340 | 41 P | 14 C | 13 F
Mushroom Chicken Cal 170 | 12 P | 11 C | 9 F
String Bean Chicken Breast Cal 190 | 14 P | 13 C | 9 F
Broccoli Beef Cal 150 | 9 P | 13 C | 7 F
Crispy Shrimp Cal 260 | 9 P | 26 C | 13 F
Five Flavor Shrimp Cal 210 | 14 P | 14 C | 11 F
Steamed Ginger Fish Cal 200 | 15 P | 8 C | 12 F
Chicken Potsticker (3 pieces) Cal 160 | 6 P | 20 C | 6 F
Cream Cheese Rangoon (3 pieces) Cal 190 | 5 P | 24 C | 8 F
Hot & Sour Soup Bowl Cal 170 | 10 P | 20 C | 6 F

Panda Express's best sauces:

Chili Sauce 1 packet Cal 10 | 0 P | 2 C | 0 F
Potsticker Sauce 1 packet Cal 10 | 0 P | 3 C | 0 F
Hot Mustard Packet Cal 10 | 0 P | 0 C | 1 F
Plum Sauce 1 packet Cal 15 | 0 P | 3 C | 0 F

Panda Express Sides

Mixed Vegetables Cal 80 | 4 P | 16 C | 5 F 
Kids size Steamed White Rice Cal 240 | 5 P | 54 C | 0 F

Burger King

Hamburger
Cal 220 | 11 P | 26 C | 8 F

Cheeseburger
Cal 270 | 13 P | 27 C | 12 F

Classic Grilled Dog
Cal 310 | 11 P | 32 C | 16 F

Chili Cheese Grilled Dog
Cal 330 | 14 P | 28 C | 19 F

Tendergrill Chicken Sandwich (no mayo)
Cal 320 | 32 P | 35 C | 6 F

Chicken Nuggets 4 Pieces
Cal 170 | 8 P | 11 C | 11 F

Quaker Oatmeal and kids Oatmeal 
Cal 170 | 4 P | 32 C | 3 F

Garden Grilled Chicken Salad with Tendergrill (no dressing)
Cal 320 | 36 P | 16 C | 14 F

Sausage, Egg, Cheese and Hash Brown Burrito
Cal 370 | 15 P | 27 C | 23 F

Croissan’wich Egg & Cheese
Cal 300 | 11 P | 30 C | 15 F

French Toast Sticks 3 pieces
Cal 230 | 3 P | 29 C | 11 F

Soft Serve Cup
Cal 170 | 5 P | 28 C | 4.5 F