Eating out / Burgers & American / Red Robin

What I'd Order at Red Robin to Lose Weight

I treat the bottomless fries as a choice made before the order, and I pick a chicken salad when I want the protein without the bun.

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 Red Robin orders

Simply Grilled Chicken Salad

Lunch style

Dressing on the side

465calories44gprotein

For a 150 lb goal: 26% of your calories and 42% of your protein for the day.

Prime Rib Dip with Steak Fries

Carb meal

Prime rib first, fries last

741calories52gprotein

For a 150 lb goal: 41% of your calories and 50% of your protein for the day.

Avo-Cobb-O 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 Red Robin: 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 Red Robin

Clamstrips with Steak Fries1,902 cal
Buffalo Style Clucks & Fries1,622 cal

Numbers from Red Robin'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 Red Robin. 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 Red Robin?

Simply Grilled Chicken Salad: Dressing on the side. It comes to about 465 calories and 44g of protein.

How many calories should I eat at Red Robin 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 simply grilled chicken salad is 26% of that day with 42% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at Red Robin if I'm trying to lose weight?

The ones that stack calories with little protein: Clamstrips with Steak Fries (1,902 calories), Buffalo Style Clucks & Fries (1,622 calories).

Can I eat Red Robin 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 Red Robin fits fine. I treat the bottomless fries as a choice made before the order, and I pick a chicken salad when I want the protein without the bun.