Eating out / Burgers & American / Jason's Deli

What I'd Order at Jason's Deli to Lose Weight

Go for the Lighter version of the salad or pasta and eat the meat and greens before the bread.

John 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.

My Jason's Deli orders

Lighter Big Chef Salad

Lunch style

With ranch dressing

521calories28gprotein

For a 150 lb goal: 29% of your calories and 27% of your protein for the day.

Lighter Chicken Alfredo Pasta

Carb meal

With focaccia bread

791calories36gprotein

For a 150 lb goal: 44% of your calories and 34% of your protein for the day.

Lighter Chicken Club Salad

Lunch style

How I order it, the calories and the protein are in the Eating Out Playbook, along with 59 other chains and 25 kinds of restaurants.

See the Playbook ($7) →

The rule at Jason's Deli: the lunch style order is built on protein, fat and fiber. The carb meal is the one you have when this is your dinner, or the one meal of the day you're spending your carbs on.

Skip these at Jason's Deli

Taco Salad with Chili1,261 cal
Chicken Alfredo Pasta with Focaccia Bread1,451 cal

Numbers from Jason's Deli's published nutrition data via fastfoodnutrition.org. Menus change, so check before you order.

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 Jason's Deli. 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.

Get the Playbook Free: my numbers

Quick answers

What is the best high protein order at Jason's Deli?

Lighter Big Chef Salad: With ranch dressing. It comes to about 521 calories and 28g of protein.

How many calories should I eat at Jason's Deli to lose weight?

It depends on your goal weight. I use goal weight x 12 for daily calories, so a 150 lb goal is 1,800 calories a day and a lunch around 500 to 800 of them. The lighter big chef salad is 29% of that day with 27% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at Jason's Deli if I'm trying to lose weight?

The ones that stack calories with little protein: Taco Salad with Chili (1,261 calories), Chicken Alfredo Pasta with Focaccia Bread (1,451 calories).

Can I eat Jason's Deli and still lose fat?

Yes. I've never told a client to stop eating out. Build the order around protein, keep the carbs for one meal a day, and Jason's Deli fits fine. Go for the Lighter version of the salad or pasta and eat the meat and greens before the bread.