Eating out / Steakhouse / Outback Steakhouse

What I'd Order at Outback Steakhouse to Lose Weight

I order the steak or fish with vegetables or a single potato, and I skip the Bloomin' Onion because it is a full day of fat on one plate.

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 Outback Steakhouse orders

Royal Port Tilapia with Shrimp

Lunch style

As served, no side

580calories61gprotein

For a 150 lb goal: 32% of your calories and 58% of your protein for the day.

Roasted Garlic Filet Medallions

Carb meal

With homestyle mashed potatoes and broccoli

790calories58gprotein

For a 150 lb goal: 44% of your calories and 55% of your protein for the day.

Parmesan-Herb Crusted 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 Outback 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 Outback Steakhouse

Bloomin' Onion1,950 cal
Chicken Fried Steak with mashed potatoes and veggies1,880 cal

Numbers from Outback 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 Outback 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 Outback Steakhouse?

Royal Port Tilapia with Shrimp: As served, no side. It comes to about 580 calories and 61g of protein.

How many calories should I eat at Outback 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 royal port tilapia with shrimp is 32% of that day with 58% of the protein. Type your own goal weight on this page to see your numbers.

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

The ones that stack calories with little protein: Bloomin' Onion (1,950 calories), Chicken Fried Steak with mashed potatoes and veggies (1,880 calories).

Can I eat Outback 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 Outback Steakhouse fits fine. I order the steak or fish with vegetables or a single potato, and I skip the Bloomin' Onion because it is a full day of fat on one plate.