6 Foods I Don’t Order Out If I Want to Stay Fit

Listen, I love a good date night as much as the next person, and I will absolutely splurge once in a blue moon. But when it’s a random Tuesday, or I’m grabbing something quick, I’m a lot more intentional.

Because staying fit isn’t just about calories, it's about what you’re getting for those calories.

A simple guideline I try to follow: Aim for about 1g of protein per 10 calories

It’s not a strict rule, but it’s a great filter. The higher the protein relative to calories, the more filling, muscle-supporting, and “worth it” that meal tends to be.

And these foods? They almost always fail that test when you order them out.

1. Acai Bowls

They look like the healthiest option on the menu. They’re colorful, fruit-based, and Instagram-approved.

But when you order from places like Playa Bowls or Jamba, you’re usually getting:

• Tons of granola

• Nut butters

• Honey drizzles

• Oversized portions

Typical macros:

• Calories: 600–900

• Protein: ~8–12g

That’s closer to 1g protein per 60–90 calories… not even close to the 1:10 goal.

So while it feels healthy, it’s essentially a high-sugar, low-protein meal that won’t keep you full.

Instead (these are affiliate links, but honestly, I have all of this in my kitchen and I'd recommend them to anyone if I didn't get money from it):

Get yourself a blender

Buy some Gentle Sweet, acai powder, and some frozen berries (and protein powder if you're feeling hungry).

Toss that in the blender till smooth and top with berries, a drizzle of peanut butter, and a sprinkle of granola. Acai bowl for literally 1/3 of the calories and sugars.

2. “Loaded” Salads

Salads are one of the biggest traps.

At places like Chili's, a salad can easily turn into a calorie bomb depending on toppings and dressing.

You can check their full menu here: Panera nutrition menu

Even a relatively “balanced” option like a Cobb-style salad often lands around:

• Calories: ~500–800

• Protein: ~30–40g

That’s about 1g per 12–20 calories—and that’s before extra dressing and your French bread on the side.

Add-ons like:

• Candied nuts

• Cheese

• Creamy dressings

…quickly destroy the ratio.

The takeaway: It’s not the greens—it’s everything on top.

3. Creamy Pasta Dishes

This is where things go completely off the rails.

At Olive Garden, creamy pasta dishes are some of the highest-calorie items on the entire menu.

You can view their nutrition info here: Olive Garden nutrition menu

Example: Chicken Alfredo

• Calories: ~1,480–1,570

• Protein: ~70–80g

That’s about 1g protein per 20 calories—double what we want.

And honestly? That’s before breadsticks.

The issue isn’t just calories—it’s that most of them come from fat-heavy sauces, not protein.

4. Nachos

Nachos are the definition of “I didn’t realize how much I ate.”

At spots like Applebee’s or Buffalo Wild Wings:

• Chips + cheese + sour cream + oil

• Easy to eat quickly

• Hard to track portions

Typical macros:

• Calories: 1,000–1,400

• Protein: ~30–50g

That’s roughly 1g per 25–35 calories

Low protein, high fat, and super easy to overeat.

5. Breakfast Plates (Omelettes + Hash Browns + Toast)

This one surprises people the most.

Ordering breakfast out—especially from IHOP or Denny’s—can easily turn into a full day’s calories.

Check IHOP’s nutrition info here: IHOP nutrition menu

Example: IHOP Colorado Omelette (with sides)

• Omelette alone: 1,260 calories, 74g protein 

• Add hash browns + toast → easily 1,500+ calories total

That puts you around 1g protein per ~20 calories

And most of those extra calories? Oils, butter, and refined carbs—not protein.

So even though it includes protein, the ratio is still poor.

6. Burritos

I love burritos—but ordering them out is where portions get out of control.

At Chipotle Mexican Grill or Qdoba:

• Rice + beans + cheese + sour cream + tortilla

• Everything stacks

👉 You can build your own and see calories here: Chipotle nutrition calculator

Typical burrito:

• Calories: 900–1,200

• Protein: ~40–60g

That’s around 1g per 18–25 calories

Not terrible—but still far from optimal, especially for a quick weekday meal.

Final Thoughts: It’s Not About Restriction—It’s About Return on Calories

Again, this isn’t about restriction—it’s about awareness. You can absolutely enjoy any of these foods. I still do! Just not as my default, quick, “this should be healthy” option—because most of the time, it’s not.

But if you’re ordering out often, your results come down to this:

Are your calories actually working for you?

When you prioritize meals closer to that 1g protein per 10 calories range, you’ll notice:

• Better fullness

• More stable energy

• Easier fat loss (without feeling deprived)

And honestly—that’s the goal.

When you start being more intentional about what you order out, you’ll notice a huge difference in how you feel—not just physically, but mentally too.