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?

THE RED MOUNTAIN RESTAURANT GUIDE

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

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:

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:

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.