The OPTAVIA Dining Out Guide is a resource created by OPTAVIA's Registered Dietitian Nutritionists listing compliant meal options at over 60 sit-down and fast food restaurants. It exists so members can eat out without abandoning their lean and green meal targets.
The guide covers 27 sit-down chains including Applebee's, Olive Garden, and Outback Steakhouse, plus fast food options from Chick-fil-A, Chipotle, Panera, and more. Lean and green meal components include protein, non-starchy vegetables, healthy fats, and approved condiments. Members in active weight loss are advised to limit restaurant meals to two per week to protect their calorie deficit.
This guide walks through every restaurant category, cuisine-specific ordering tips, portion size rules, and the key differences between the 5 and 1 plan and the 3 and 3 plan when eating out. Whether dining with a coach or following OPTAVIA solo, this covers everything needed to stay on track.
What Is the OPTAVIA Dining Out Guide?
The OPTAVIA Dining Out Guide is a nutrition resource created by OPTAVIA's Registered Dietitian Nutritionists. It lists restaurants and menu items that fit the lean and green meal nutritional profile. And it's available in both online and PDF formats so it's easy to pull up anywhere.
Here's how it works: OPTAVIA's nutrition team evaluated menus at sit-down restaurants and fast food chains nationwide. Each listed item fits the calorie, protein, carb, and fat targets for a lean and green meal. The guide covers dining out, takeout, and special occasion meals.
The guide reflects OPTAVIA's core belief that healthy living includes real-world flexibility. Dining out doesn't have to derail weight loss progress. Our coaches at Optimal Weight Plan hear this concern constantly, and the guide is exactly the tool that puts those worries to rest.
What Does the Updated OPTAVIA Dining Out Guide Include?
The updated OPTAVIA Dining Out Guide includes revised restaurant recommendations and lean and green meal selections. It reflects current menus from evaluated sit-down and fast food establishments. New modifications and ordering strategies are included alongside each restaurant entry.
The updated guide offers guidance on portion control and ingredient selection for each listed menu item. Recommended meal modifications, such as removing croutons or requesting dressings on the side, are noted throughout. Specific serving sizes, labeled as half or regular portions, are clearly indicated for every option.
How Many Restaurants Are Covered in the OPTAVIA Guide?
The OPTAVIA Dining Out Guide covers over 60 restaurant locations across two categories. The sit-down section includes 27 full-service restaurants such as Applebee's, Olive Garden, Outback Steakhouse, and Texas Roadhouse. A separate fast food section lists options from chains including Chick-fil-A, Chipotle, Panera, Subway, and Taco Bell.
And that's not all. The guide also contains over 60 cuisine-specific tips covering American, Chinese, French, Greek, Indian, Italian, Japanese, Mexican, and Thai dining. Each cuisine section includes healthier options to order and specific foods to avoid. These tips apply across any restaurant serving that style of food.
What Restaurants Can You Eat at on OPTAVIA?
OPTAVIA-friendly restaurants include both sit-down chains and fast food establishments nationwide. The OPTAVIA Dining Out Guide lists approved options from over 60 locations with specific meal recommendations for each. Members on the 5 and 1 plan follow these selections to stay on track with their lean and green meal.
The guide separates options into two sections: sit-down restaurants and fast food chains. Each entry lists complete lean and green meals, salad options, protein choices, and approved vegetables. Serving size labels, such as half or regular portion, accompany each listing.
Glory Days Grill offers the largest selection of lean and green meals with six choices. Mission BBQ, On the Border, Perkins, Red Robin, and The Greene Turtle each offer five options. On the other end, Islands Restaurants, Johnny Rockets, and Red Lobster have the fewest available choices.
Sit-Down Restaurants in the OPTAVIA Guide:
- Applebee's
- Bahama Breeze
- Bonefish Grill
- Bubba's 33
- Cheddar's Scratch Kitchen
- The Cheesecake Factory
- Glory Days Grill
- Olive Garden
- Outback Steakhouse
- Red Lobster
- Texas Roadhouse
Which Sit-Down Restaurants Are in the OPTAVIA Guide?
Sit-down restaurants in the OPTAVIA guide include 27 full-service chains evaluated for lean and green compliance. These restaurants offer complete lean and green meals, standalone protein options, and approved vegetable sides. Each listing specifies portion size and any required modifications like removing sauces or requesting dressings on the side.
For example, Bahama Breeze includes Grilled Chicken Cobb Salad and Steak Oscar at half portions. Applebee's lists the Grilled Chicken Caesar Salad and Thai Shrimp Salad as complete lean and green meals at half or lunch portions. Bob Evans includes grilled chicken breast and farmhouse garden salad as approved options.
Pay attention to this: every sit-down restaurant listing assumes salads are served without croutons and without dressing unless the guide specifically notes otherwise. Modifications such as removing bread, tortilla strips, beans, or cheese are standard throughout. Following these instructions keeps each meal within lean and green nutritional limits.
Which Fast Food Restaurants Are OPTAVIA-Friendly?
OPTAVIA-friendly fast food restaurants include Chick-fil-A, Chipotle, Panera, Subway, Taco Bell, and Wendy's. Each chain offers options that fit lean and green criteria: no more than 400 calories, at least 25 grams of protein, and no more than 15 grams of carbohydrates. The guide includes complete meal selections and specific ordering instructions for each chain.
Au Bon Pain lists the Chicken Cobb with Avocado Salad and Chicken Caesar Asiago Salad as complete lean and green meals. Cafe Rio allows the protein salad bowl with shredded chicken, grilled chicken, chile roasted beef, or fire grilled steak, minus beans, rice, tortilla strips, cheese, guacamole, and sour cream. Baja Fresh includes the Baja Ensalada with grilled chicken as a regular portion option.
So what does that mean at Arby's? The guide lists the Turkey Gyro without pita or tzatziki sauce and the Grand Turkey Club without bun or mayo as approved choices. Boston Market includes rotisserie chicken with steamed broccoli. Blaze Pizza allows a build-your-own salad with mixed greens, cherry tomatoes, mushrooms, bell peppers, grilled chicken, shredded mozzarella, and Greek salad dressing.
Fast Food Restaurants in the OPTAVIA Guide:
- Au Bon Pain
- Arby's
- Baja Fresh
- Blaze Pizza
- Bojangles
- Boston Market
- Cafe Rio
- Cafe Zupas
- Chick-fil-A
- Chipotle
- Panera Bread
- Subway
- Taco Bell
- Wendy's
What Are the OPTAVIA Lean and Green Meal Components?
OPTAVIA lean and green meal components include lean protein, non-starchy green vegetables, healthy fats, and approved condiments. Each component serves a specific nutritional role in keeping the meal within 5 and 1 plan requirements. The guide uses a key system labeling items as Lean, Green, or Healthy Fat to help members build a complete plate.
Lean proteins fall under three categories: lean, leaner, and leanest. Options include beef, chicken, seafood, eggs, and turkey. A 2008 review by Manny Noakes from CSIRO Human Nutrition found that high-protein meals are significantly more satiating than high-carbohydrate or high-fat meals, reducing calorie intake at subsequent meals by up to 30%. That's why protein is the anchor of every lean and green meal. Green vegetables include steamed broccoli, green beans, and side salads without croutons or high-calorie dressings.
Healthy fat choices round out the meal. Small amounts of nuts, olive oil, and avocado in guided quantities complete the plate. Condiments and beverages carry their own rules: sauces on the side, drinks sugar-free. Serving sizes in the guide exclude any condiments that contain calories. The OPTAVIA approved condiment list caps even Frank's RedHot at 2 tablespoons per serving. Each 2-tablespoon serving adds 0 calories and 0 grams of carbohydrates. Sodium sits at 360 milligrams, worth tracking separately.
OPTAVIA Lean and Green Meal Components:
- Lean proteins: beef, chicken, turkey, seafood, eggs
- Green vegetables: broccoli, green beans, salad greens, zucchini
- Healthy fats: olive oil, avocado, nuts (in approved quantities)
- Condiments: low-calorie options, on the side only
- Beverages: water, unsweetened tea, black coffee
What Portion Sizes Does the Guide Recommend?
The OPTAVIA Dining Out Guide specifies serving sizes as either half portion or regular portion for each menu item. Here's the part most people miss: serving size excludes any additional condiments that contain calories, such as sauces and salad dressings. Those calories need to be tracked separately.
Regular portions apply to most protein and salad selections. Half portions are recommended for higher-calorie items such as steaks and heavier entrees. Some items, like Cafe Zupas protein bowls, list large portions when the nutritional profile still fits the lean and green criteria.
What Tips Does the OPTAVIA Dining Out Guide Offer?
The OPTAVIA Dining Out Guide includes over 60 actionable tips organized by cuisine type and restaurant category. Tips cover how to order, what to request on the side, and which cooking methods to prioritize. The guide covers nine international cuisine styles plus American restaurant settings.
For Chinese cuisine, the guide recommends eating with chopsticks to slow the pace of eating. Why does that matter? Slowing down eating reduces total calorie intake by giving the satiety signal time to register before overeating occurs. Asking for extra vegetables in place of rice is another core tip. Healthier options include Moo Goo Gai Pan, shrimp with lobster sauce, and Buddha's Delight. Avoid crispy, golden-brown, or sweet-and-sour fried dishes, lo mein, fried rice, and breaded meats.
For French dining, the guide recommends roasted, poached, grilled, broiled, or braised lean proteins such as fish and shellfish. Italian restaurant tips focus on requesting sauces on the side and choosing grilled protein over pasta-heavy dishes. Japanese dining tips include choosing sashimi over sushi rolls to avoid rice-based carbohydrate loads.
Key Ordering Strategies from the OPTAVIA Guide:
- Look up the restaurant's nutritional information before you go.
- Choose grilled or baked protein instead of fried options.
- Ask for dressings and sauces on the side and use them sparingly.
- Avoid sugary drinks and choose water or unsweetened tea instead.
- Replace fries with salads, fruit cups, or steamed vegetables as side dishes.
What Are the Benefits of Dining Out on OPTAVIA?
Dining out on OPTAVIA offers flexibility, social participation, and sustained program adherence. The guide allows members to join family meals and business dinners without abandoning weight loss goals. Having pre-evaluated options reduces decision fatigue and supports consistent food choices across settings.
The guide reinforces portion awareness and food literacy over time. Members who regularly use the guide develop stronger skills in identifying high-protein, low-carb options beyond the listed restaurants. Those skills transfer to travel, unlisted restaurants, and situations where the guide isn't available.
Bottom line: social isolation is a known obstacle to long-term weight management. The ability to participate in restaurant meals reduces the psychological burden of the program. Our team at Optimal Weight Plan consistently sees that members who can eat out socially stick with the program longer and achieve better long-term results. A 2012 systematic review by Ilana Bezerra from the Department of Epidemiology found that frequent out-of-home eating is consistently associated with weight gain in adults, driven by higher energy content in restaurant meals — making a structured ordering strategy the critical difference.
What Are the Drawbacks of Eating Out on OPTAVIA?
Eating out on OPTAVIA carries risks of hidden calories, inaccurate portion sizes, and limited menu control. Restaurant kitchens often add oils, butter, or sauces not listed on menus. These undisclosed additions increase calorie and fat content beyond what the guide accounts for.
The bad news? Portion sizes at restaurants frequently exceed the half or regular portions specified in the guide. Members must estimate and sometimes physically leave food on the plate to stay within lean and green parameters. This level of restraint requires consistent mindfulness, especially in social settings where food is central.
OPTAVIA's Nutrition Support Team advises limiting restaurant meals to no more than two per week while in the weight loss phase. Eating out more frequently increases the risk of exceeding calorie targets. Two meals per week is the boundary that protects the calorie deficit needed for consistent fat loss. Researchers at the Hellenic Health Foundation analyzing data from 24,310 adults across 10 countries found that eating at restaurants was positively associated with higher BMI and weight gain, independent of total calorie intake reported.
Common Drawbacks of Eating Out on OPTAVIA:
- Hidden calories from undisclosed cooking oils and sauces
- Oversized restaurant portions exceeding guide recommendations
- Limited ability to verify exact ingredient lists
- Social pressure to deviate from program-compliant choices
- Risk of weight loss stalls if dining out exceeds two meals per week
Can You Eat Out While Following OPTAVIA Solo?
Yes. Solo OPTAVIA followers can use the Dining Out Guide without a coach's guidance. The guide includes information for navigating menus, checking serving sizes, identifying compliant meal types, and recognizing foods to avoid. These details allow individuals managing OPTAVIA independently to make informed choices at any restaurant.
The guide is available as a downloadable PDF, making it accessible without a coach account. Solo users on the 5 and 1 plan follow the same lean and green criteria as coached members. The same restaurant lists, portion guidelines, and cuisine tips apply regardless of whether someone works with a coach.
To be clear, solo users on the Optimal Health 3 and 3 plan follow different nutritional requirements than the 5 and 1 plan. The fast food guide includes plan-specific recommendations for both plans where applicable. Solo followers should verify which plan's criteria apply before selecting menu items from the guide.
How Often Can You Eat Out on OPTAVIA?
OPTAVIA members in the weight loss phase are advised to limit eating out to a maximum of two meals per week. Matt from OPTAVIA's Nutrition Support Team states this limit directly to protect the calorie deficit required for healthy weight loss. More frequent dining out increases the risk of hidden calories stalling progress.
Two meals per week allows social flexibility without compromising weekly calorie and macronutrient goals. Members in the maintenance phase, following the 3 and 3 plan, may have more flexibility as calorie targets are higher. The two-meal limit applies primarily to the active weight loss phase.
Scientific References
- Manny Noakes, 'The role of protein in weight management,' Asia Pacific Journal of Clinical Nutrition, 2008. CSIRO Human Nutrition. PMID 18296329.
- Ilana Bezerra, 'Association between eating out of home and body weight,' Nutrition Reviews, 2012. Department of Epidemiology. PMID 22300594.
- A Naska et al., 'Eating out, weight and weight gain,' International Journal of Obesity, 2011. Hellenic Health Foundation. PMID 20661252.
Can You Order Alcohol With Your Restaurant Meal on OPTAVIA?
Restaurant menus put a second compliance decision on the table before the food arrives. The rules for drinking alcohol on OPTAVIA point to spirits with club soda as the lowest-calorie order. Even then, one drink takes 10 to 15 percent of the daily calorie budget.
Want Your Free OPTAVIA Dining Out Plan from Our Coaches?
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