Let’s be real: when you’re on a particular diet, or trying to hit a health goal, the idea of going to a restaurant is… stressful. Which restaurant meal options are going to be delicious *and* high in protein or low in calories? Which one is actually nutritionally dense? If you’ve ever been fooled by the word “Caesar” preceding the word “salad”, you’ll know: being smart about restaurant meal options requires skill. Enter: these orders from country-wide restaurant chains, as recommended by dietician Taryn Bortz.What’s nutritionally dense food?“Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals that is relatively lower in calories,” explains Bortz. Look for things with a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. And, make sure there is a variety of vegetables rich in micronutrients and fibre.What makes a high-protein meal?If your dish has more than 20% of its energy coming from protein, it’s considered high in protein. Protein provides the amino acids needed to build and repair muscle tissues, which is especially important for women who exercise, are ageing, or experience muscle loss due to hormonal changes (e.g., menopause). It’s also clutch for weight loss, since protein-rich foods can help women feel fuller longer, reducing overeating and aiding in weight control.How to pick a low-calorie restaurant mealPer Bortz, a meal below 400 calories is considered low in calories. If you’re looking to lose weight, low-calorie meals can help create a calorie deficit. Plus, low-calorie options allow you to eat more (and become fuller) with less food. To maximise your meal, pack your plate with whole, unprocessed foods like vegetables, lean proteins and fruits, which are rich in essential nutrients.Simply Asia Meal RecommendationsHigh proteinImage from Simply Asia
Chicken Green Curry (301)
The traditional green curry option serves as a protein-rich meal and is also packed with antioxidants and fibre from the array of vegetables. The aromatic spices also provide antioxidant and anti-inflammatory properties. This is a well-balanced meal that is bound to keep you feeling fuller for longer.
Cal: 630, Pro: 60g, Carbs: 45g, Fat: 23g, Fibre: 6gHigh nutrients Image by Timolina on Freepik; for illustrative purposes only
Roasted Chilli Tamarind with Chicken (267)
“This dish has a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The dish is served with jasmine rice which is an excellent source of vitamin B1, vitamin B6, magnesium, phosphorus, selenium, and manganese. Tamarind is an edible fruit that is indigenous to tropical Africa and is rich in polyphenols providing antioxidant and anti-inflammatory properties.
Cal: 420, Pro: 43g, Carbs: 48g, Fat: 50g, Fibre: 5gLow calorie Image from Simply Asia
Chicken Tom Yum Soup (201)
Soups are both hydrating and nourishing, and a great winter warmer meal! This soup contains a good amount of protein and can serve as either a starter or a main meal. It is low carbohydrate, low fat and bulked up with a lot of flavoursome vegetables: mushrooms, tomato and chopped lemongrass flavoured with Tom Yum and roasted chilli paste, fish sauce, coconut milk and just a dash of lemon juice.
Cal: 630, Pro: 22g, Carbs: 10g, Fat: 7gREAD MORE: How Instagrammer The Healthy Process Healed Her Relationship With FoodWhat to order at Nando’sHigh protein Image from Nando’s
Nando’s Boujee Bowl
This meal has a good ratio of carbohydrates, protein and fat. Rice is a lower-calorie carbohydrate option compared to chips or wedges. You could bulk this meal by adding extra saucy spinach. There is evidence to support that the combination of food groups in a meal, particularly pairing protein with a carbohydrate, reduces the post-meal glucose response, keeping you fuller for longer.
415kcal, 40g protein, 40g carbs, 10g fat, 5g fibreHigh nutrients Image from Nando’s
Chicken Strips, Veg And Spicy Rice
This meal is high in protein which also serves as a good post-workout meal to help build and repair lean body mass. It is bulked up with non-starchy vegetables which are high in fibre and water to keep you fuller for longer. The vegetables also contain antioxidants and vitamins which promote good health.
335kcal, 31g protein, 40g carbs, 6g fat, 11g fibreLow calorie Image from Nando’s
Chicken Salad
Because this is so low in carbohydrates you can pair this with ½ Nando’s roll or a flame frilled mielie and your meal would still be below 400kcal. The pairing with a carbohydrate will leave you feeling fuller for longer and help maintain your blood sugar levels.
Cal: 353, Pro: 33g, Carbs: 2g, Fat: 22g, Fibre: 11gKauai Meal OptionsHigh protein Image from Kauai
Cajun Chicken Quesadilla
This meal is 33% protein and has a good ratio of carbohydrates, protein and fat. To reduce the carbohydrate quantity, the wrap can be substituted for a low-carb wrap (approximately 20g carbohydrates per low-carb wrap and contains more fibre). This is an optimal post-workout meal.
Cal: 537, Pro: 44g, Carbs: 43g, Fat: 21g, Fibre: 6.4gHigh nutrientsImage from Kauai
Sriracha Chicken Salad
This meal is packed with tomatoes, peppers and spinach which are high in vitamin C, iron and folate. There is also a good proportion of carbs and protein. To reduce the fat, only use half the dressing (ask for it to be served on the side). This can also help reduce the calories by a significant amount. There is also significant protein (the protein portion is higher than the carbohydrate) which will keep you feeling fuller for longer and prevent energy slumps throughout the day.
Cal: 620, Pro: 31g, Carbs: 26g, Fat: 44g, Fibre: 10.5gLow calorieImage from Kauai
Protein Plate With Broccoli
“This meal is relatively high in protein, low in carbs and the fat can be adjusted if you add less of the lemon vinaigrette (which will reduce the calories below 400). It is packed with green vegetables which are high in antioxidants, vitamins and minerals.”
Cal: 450, Pro: 27g, Carbs: 10g, Fat: 36g, Fibre: 3.5gREAD MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Meal picks at Mugg & BeanHigh protein Image by Freepik; for illustrative purposes only
Build Your Own Omelette
Building your own omelette is a much better choice as you can add more protein fillings such as mozzarella cheese and macon. It is also significantly lower calories than choosing an omelette combination off the menu. Try these fillings: mozzarella, beef macon, mushroom, onion and tomato and one slice of rye toast.
Cal: 730, Pro: 45g, Carbs: 30g, Fat: 50g, Fibre: 7gHigh nutrientsImage by Freepik; for illustrative purposes only
Mexican Chicken and Corn Salad
This salad has a variety of different vegetables which all contain antioxidants, vitamins and minerals. The salad dressing adds to the high-fat content, however one can ask for the sauce on the side and only had half of the amount. This will lower the fat content drastically which will decrease the amount of calories consumed. The salad is also high in protein, which will keep you feeling fuller for longer.
Cal: 350, Pro: 28g, Carbs: 36g, Fat: 20g, Fibre: 5gLow calorieImage from Mugg & Bean; for illustrative purposes only
Chicken and Sesame Salad – Light Version
This salad has a good amount of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The fat content is much lower as compared to the other salads on the menu. Still, ask for the dressing separately to have control over the amount. The light version is much lower in carbohydrates compared to the regular version, which lowers the calorie content significantly.
Cal: 332, Pro: 21g, Carbs: 30g, Fat: 15g, Fibre: 5gMeals at Vovo TeloHigh protein Image from Vovo Telo
Chicken Bunny Chow (Remove the Top Bun)
This “burger” is very high in protein. Removing the top bun or replacing the bun with the ‘naked’ burger option will decrease the carbohydrates by 50%. The dish is lower in fat compared to others, as yoghurt is used instead of cream for the base of the butter chicken filling. The tomato and onion sambal with the fresh rocket filling adds extra antioxidants and fibre.
Cal: 670, Pro: 62g, Carbs: 75g, Fat: 14g, Fibre: 5gHigh nutrientsImage by by timoliona on Freepik; for illustrative purposes only
Roast Veg Salad
Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals. This salad contains a diverse mixture of vegetables, healthy fats and antioxidants (aubergine, mixed leaves, butternut, peppers, toasted seeds, cashew nuts and feta). This salad is also high in fibre and contains more than half of the average person’s daily fibre requirement. This supports optimal gut health and microbiome. To save calories and decrease the fat, ask for the dressing on the side.
Cal: 1000, Pro: 31g, Carbs: 120g, Fat: 78g, Fibre: 17gLow calorie Image by wirestock on Freepik; for illustrative purposes only
This is a great breakfast option as you can add extra protein or veg such as an extra egg/ spinach/ avo/ chicken livers or smoked trout. It is a low-calorie, low carb and fat and a high protein option.
Cal: 240, Pro: 23g, Carbs: 14g, Fat: 10gMeal ideas from FishawaysMost fillingImage from Fishaways; illustrative purposes only
Grilled Large Hake with Small Rice and Green Salad
This meal has a good ratio of carbohydrates, protein and fat. 30% of the calories from this meal comes from protein, which indicates that it is a filling meal. Hake is a great protein option, and by choosing the grilled option you are saving a lot of extra calories coming from unhealthy fats! The savoury rice has vegetables which adds bulk, and a side green salad enhances the fibre, micronutrient and vitamin content of this meal.
Cal: 500, Pro: 36.4g, Carbs: 45g, Fat: 19gBest sideImage by by timolina on Freepik; for illustrative purposes only
Greek Salad or Pop Prawns, Hake and Calamari box
The choice of a side always depends on the composition of your main meal. If your meal contains sufficient protein and carbs, then a good option would be to add a salad or stir fry as a side option. If your meal contains minimal protein, a good side option or a starter to share is the Variety Box: Pop Prawns, Hake and Calamari.
Cal: 168, Pro: 10g, Carbs: 13g, Fat: 27gLow calorieImage from Fishaways
Grilled Hake Meal
This meal is full of fibre with vegetables and high in protein. Always ask for the dressing on the side to save on the calories from fat. Because this meal is low in carbs, you could pair it with a small savoury rice or a brown bread roll. To bulk up the protein or if you are still hungry, add on a side of small calamari strips.
Cal: 399, Pro: 23g, Carbs: 22g, Fat: 12gREAD MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesThis article was first published in various issues of Women’s Health Magazine South Africa in 2024. Some meal options may have changed or been removed from restaurant menus; images are for illustrative purposes only. More
