Eating out / Steakhouse / LongHorn Steakhouse

What I'd Order at LongHorn Steakhouse to Lose Weight

I build the plate from a lean steak or grilled protein and choose one starch on purpose, never three.

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 LongHorn Steakhouse orders

Farm Fresh Field Greens with Salmon

Lunch style

530calories43gprotein

For a 150 lb goal: 29% of your calories and 41% of your protein for the day.

Chop Steak plus Plain Idaho Baked Potato

Carb meal

Chop Steak (570 kcal) plus a plain Idaho baked potato (290 kcal), steak first

860calories50gprotein

For a 150 lb goal: 48% of your calories and 48% of your protein for the day.

Caesar Salad with Chicken

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 LongHorn Steakhouse: 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 LongHorn Steakhouse

Texas Brisket Queso1,070 cal
Wild West Shrimp970 cal

Numbers from LongHorn Steakhouse'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 LongHorn Steakhouse. 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 LongHorn Steakhouse?

Farm Fresh Field Greens with Salmon: . It comes to about 530 calories and 43g of protein.

How many calories should I eat at LongHorn Steakhouse 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 farm fresh field greens with salmon is 29% of that day with 41% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at LongHorn Steakhouse if I'm trying to lose weight?

The ones that stack calories with little protein: Texas Brisket Queso (1,070 calories), Wild West Shrimp (970 calories).

Can I eat LongHorn Steakhouse 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 LongHorn Steakhouse fits fine. I build the plate from a lean steak or grilled protein and choose one starch on purpose, never three.