John Schaefer HealthYour free numbers

Eat out. Still lose the weight.

What I'd order at 60 restaurant chains and 25 kinds of restaurants, with the calories and protein, so you walk in with a plan. Pick the place you're going.

John SchaeferJohn Schaefer, fat loss coach for 27 years · Updated October 2026

What do I order?

Tell me where you're eating and your goal weight. I'll tell you exactly what to get, with the calories and protein.

Want me to email you your numbers? Your calories, protein, carbs and fats for your goal weight, plus this page so you have it at the table.

Answers are estimates from published nutrition data, not medical advice.

New: The highest protein order at all 60 chains, ranked by protein per calorie.

Any kind of restaurant

What to order atItalianWhat to order atMexicanWhat to order atPeruvianWhat to order atBurgers & AmericanWhat to order atSteakhouseWhat to order atSeafoodWhat to order atJapanese & SushiWhat to order atChineseWhat to order atThaiWhat to order atIndianWhat to order atGreek & MediterraneanWhat to order atCubanWhat to order atSpanish & TapasWhat to order atKorean BBQWhat to order atVietnameseWhat to order atMiddle EasternWhat to order atFrench BistroWhat to order atBBQ & SmokehouseWhat to order atBrunch & DinerWhat to order atPizzaWhat to order atBar & PubWhat to order atPoke & BowlsWhat to order atColombian & VenezuelanWhat to order atArgentinian ParrillaWhat to order atGas Station & Convenience

Chains

Mexican

Chicken & Wings

Burgers & American

Breakfast & Coffee

Sandwiches & Salads

Mediterranean

Asian

Italian

Steak & Seafood

Latin

Pizza

How I fit any restaurant into the day

Protein firstEat the protein, then the vegetables and fats, then the carbs. You're satisfied before the bread matters.
One carb meal a dayBread, rice, pasta, potatoes, fries. Keep the big carb hit to one meal. On a night out, that's dinner.
Zoom out to the weekFat loss runs on your weekly average. One dinner out is easy to absorb when the rest of the week is steady.
The Eating Out Playbook

Every restaurant you go to, already figured out.

60 chains and 25 kinds of restaurants, including gas stations. Search the place you're going, pick an order, and see how it fits your goal weight before you sit down. Works on your phone, $7 one time.

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John Schaefer