Eating out / Steakhouse / Texas Roadhouse

What I'd Order at Texas Roadhouse to Lose Weight

I pass on the rolls and cactus blossom, and I pick grilled chicken or a steak with green beans or a house salad.

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 Texas Roadhouse orders

Portobello Mushroom Chicken

Lunch style

430calories59gprotein

For a 150 lb goal: 24% of your calories and 56% of your protein for the day.

Filet Medallions with Rice

Carb meal

Filet first, rice last

760calories74gprotein

For a 150 lb goal: 42% of your calories and 70% of your protein for the day.

Southwest 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 Texas Roadhouse: 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 Texas Roadhouse

Cactus Blossom1,700 cal
Country Fried Sirloin1,100 cal

Numbers from Texas Roadhouse'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 Texas Roadhouse. 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 Texas Roadhouse?

Portobello Mushroom Chicken: . It comes to about 430 calories and 59g of protein.

How many calories should I eat at Texas Roadhouse 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 portobello mushroom chicken is 24% of that day with 56% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at Texas Roadhouse if I'm trying to lose weight?

The ones that stack calories with little protein: Cactus Blossom (1,700 calories), Country Fried Sirloin (1,100 calories).

Can I eat Texas Roadhouse 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 Texas Roadhouse fits fine. I pass on the rolls and cactus blossom, and I pick grilled chicken or a steak with green beans or a house salad.