Recently, for Macros Lab clients, Lexi posted some great swap out tips, for foods that satisfy what you are wanting but that don’t add in all the calories or additives. I loved the idea and she suggested I run with it, so here are my healthy swap outs for when you are eating out at restaurants. Because lets face it, we all want to meal prep and cook healthy, but busy lives/schedules make cooking every food we eat, pretty impossible. So when you are on the run, fresh out of groceries, or just want to take the kids out for lunch, swap out some of these choices below for a HUGE difference!


City BBQ:

Lunch Pulled Pork Sandwich, French Fries, Green Beans and BBQ Sauce

1045 calories – 88c/ 57.5f/ 58p


Lunch Turkey Breast Naked, Cole Slaw, Watermelon and BBQ Sauce

465 calories – 54c/ 15.5f/ 34.5p



12-Piece Chicken Nuggets & Fries

750 calories – 57c/ 36f/ 46p


12-Piece Grilled Chicken Nuggets & Fruit Cup

245 calories – 11c/ 5f/ 38p



Bowl with White Rice, Carnitas, Black Beans, Salsa, Corn Salsa, Sour Cream, Cheese, and Guac

1110 calories – 91c/ 58f/ 48p


Bowl with Lettuce, Chicken, Black Beans, Salsa, Corn Salsa, and Guac

650 calories – 48c/ 32f/ 45p (ask for 1/2 guac to save on more fat)



Double-Smoked Bacon, Cheddar & Egg Sandwich

490 calories – 40c/ 27f/ 21p


Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich

210 calories – 26c/ 5f/ 28p


Also, if you have to eat out, check the restaurants website for nutrition facts before you arrive. You can build a bowl or burrito on Chipotle’s sight and it will give you the exact macros. I always suggest this to clients who say, “We are going to dinner with friends tonight, but I don’t know what to order, and don’t want to blow it.” Simply pull up the menu before, and have a plan for what you are going to order. If the restaurant doesn’t have nutrition facts listed, look for a lean protein like grilled chicken or fish with veggies/rice or a salad with low fat dressing. Save some extra fats and carbs during the day so you can “splurge” a bit when out to dinner.

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