Healthy & Happy  

Dining and Eating Out Healthy – #redmountainway

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.