Dining and Eating Out Healthy – #redmountainway

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Our Weight Loss Programs consist of a variety of options, including popular foods such as chicken, steak, salmon and more. With the right tools, patients often report being able to maintain a social life while making improvements to their overall lifestyle.

We understand that menus may be intimidating, especially when you’re trying to implement healthy lifestyle changes. If you find yourself in a situation where you’re unsure as to what or how to order when eating out, here are some tips and tricks to easily stay on track:

  • When your meal arrives, ask for a to-go box and portion out your food beforedigging in. This will help prevent over-eating. Remember:restaurantportions are not pre-tailored to you and your body!
  • Check the menu ahead of time to avoid impulsively ordering an unhealthy dish.
  • Pay attention to the fine print: Some restaurants offer substitutes for pasta like zucchini noodles & spaghetti squash, or a lettuce cup instead of a burger bun. Ask about these!
  • If you’re unsure about something, ask! Here’s a few helpful questions your server won’t mind answering and telling the chef:
      • Do you cook the meat in oil or butter?
      • What seasonings, garnishes, sauces or marinades go on the meat? May I have my meat prepared with only a little salt and pepper? Please hold the sauce/marinade.
      • Instead of salad dressing, can I get a few lemon slices and red wine vinegar?
      • For a side dish, may I please substitute X (the fries or potatoes) for grilled vegetables?


Late for dinner, on-the-go or looking for a date-night destination? We’ve got you covered with RM3®-Friendly meal options from all of your favorite restaurants.

Fast & Easy:

1. Chick-fil-A

  • Grilled chicken sandwich with lettuce wrap in place of the bun
  • Side salad, no cheese, croutons or dressing
  • Grilled chicken nuggets

2. Panera

  • Seasonal Greens Salad, no balsamic vinaigrette
  • Turkey sandwich with lettuce wrap in place of the bun, no mayo

3. Mad Greens

  • Create your own salad (choose any of the following)
  • Kale, mixed greens, romaine, or spinach
  • Chicken, steak or shrimp
  • Celery, cucumbers, green onions, red onions, roasted red peppers or tomatoes
  • Apples, pears or strawberries

4. Zoe’s Kitchen

  • Chicken, Steak, Salmon or Shrimp Kabobs
  • Mediterranean Chicken, no caramelized onions
  • Roasted Vegetables, no carrots

Casual Sit-Down Spots

1. Flower Child

  • Pick one, two, or three plates of the following:
  • Grilled Asparagus, no grains
  • Sautéed Spinach
  • Sautéed Broccoli, no parmesan
  • Clementine or organic apple
  • Chicken, steak or salmon

2. Chop Shop

  • Zen Bowl, egg whites only & no rice or cheese
  • Balance Bowl with egg white, no rice
  • Red Chili Lime Shrimp Bowl, no rice, quinoa, carrots or sauce

3. Wildflower

  • Feta and Roasted Vegetables with egg whites, no feta, fries or toast
  • Heirloom Tomato & Chicken Salad, no dressing or feta
  • Wildflower Salad, no carrots, sunflower seeds or dressing

4. Pita Jungle

  • Broiled Chicken Salad, no lemon vinaigrette
  • Dusted Wood Fired Salmon Salad, no olives, feta, or vinaigrette
  • Wood Fired Vegetable Salad, no carrots, tahini drizzle or vinaigrette
  • Wood Fired Fresh Salmon, no mashed potatoes

5. Protein House

  • Muscle Boy, no potatoes or english muffin
  • PH Hash, no potatoes
  • Super Bird omelet with egg whites only, no cottage cheese
  • SHRDD Veggie Omelet with egg whites only, no avocado
  • Cajun BBQ Bowl, no BBQ sauce
  • El Jefe Salad, no pineapple
  • The General Bowl, no avocado
  • Thai Monster Bowl, no spicy Thai peanut sauce or chopped peanuts
  • The Sexy, no avocado, quinoa or dressing
  • Boss Bowl, no potatoes
  • PH Burger with collard green wrap, no cheese
  • Aloha Burger with collard green wrap, no pineapple or teriyaki sauce
  • Ninja Burger with collard green wrap, no pineapple or vinaigrette
  • Portobello Sandwich
  • Salmon Burger with collard green wrap, no avocado or agave mustard

Perfect for Dinner

1. Chili’s

  • Classic Sirloin or Ribeye with steamed broccoli, no potatoes
  • House Salad with chicken or shrimp, no croutons, cheese, or dressing
  • Steak, Chicken or Shrimp Fajitas, no sides

2. Cheesecake Factory

    • Thai Lettuce Wraps, no carrots or sauces
    • Grilled Artichoke, no aioli
    • Tossed Green Salad, no croutons or dressing
    • Seared Ahi Tuna with side of approved vegetables
    • Fresh Grilled Salmon, no mashed potatoes
    • Chargrilled Bone-In New York Steak, no mashed potatoes
    • Grilled Pork Chop, no apple sauce or mashed potatoes
    • Side vegetables: broccoli, green beans, asparagus
    • Create your own omelette with choice of:
  • Egg whites
  • Roasted peppers
  • Fresh mushrooms
  • Asparagus
  • Spinach
  • Bell peppers
  • Fresh tomato
  • Red onions
  • Green onions

3. Flemings

  • Shrimp Cocktail, no cocktail sauce
  • Chilled Seafood Tower
  • Filet Mignon
  • New York Strip
  • Chicken breast
  • Sea Bass
  • King Crab Legs
  • Lobster Tails

4. Red Lobster

    • Crabfest Combo, no butter
    • Steamed Snow Crab Legs
    • Create your own Combo:
  • Oven-Broiled Flounder
  • Scallops
  • Grilled Shrimp
  • Grilled Tilapia
  • Grilled Sirloin
  • Grilled Salmon, no soy sauce
  • Garden Salad, no dressing
  • Fresh Broccoli
  • Fresh Asparagus

5. Kona Grill

  • Me Chong Steak Salad, no carrots, ramen crunch or dressing
  • Grilled Salmon Salad, no yokes, cheese, almonds or dressing
  • Kona Filet, no potatoes or miso-searing
  • Pan Seared Tuna, no sauce or rice
  • Sashimi of white fish, tuna, salmon, octopus or squid

6. Outback Steakhouse

  • Perfectly Grilled Salmon with fresh steamed veggies
  • Grilled Chicken on the Barbie with steamed veggies, no BBQ sauce
  • Lobster Tails with steamed veggies and lemon
  • Victoria’s Filet® Mignon with a side salad or steamed veggies
  • House Salad with a wedge of lemon, no cheese, croutons or dressing

*All dishes should be requested to be cooked without oil or butter. Walden Farms dressings may be used as dipping sauces or dressings.


Let's Do This


Don’t let your weight hold you back. Your guided journey begins here. Book your consultation today.

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