24 Healthiest Foods You Can Order When Eating Out
Plus ways to make them lighter!
Eating out doesn’t have to derail your health goals. The trick is to spot dishes that are already built on real, nourishing ingredients and then make a couple of smart tweaks. Here are 24 go-to menu choices, why they’re good for you, how to make them lower in calories and what to watch out for.
1. Grilled Salmon with Vegetables
Why it’s healthy: Salmon is packed with omega-3s for heart and brain health and is a great source of protein. Vegetables add fiber and antioxidants.
Make it lighter: Swap fries or mashed potatoes for salad or steamed vegetables.
Avoid: Cream sauces like hollandaise and butter-heavy sides.
2. Sushi or Sashimi with Edamame (Japanese)
Why it’s healthy: Fish provides lean protein and omega-3s, edamame adds plant protein and fiber, and seaweed is mineral-rich.
Make it lighter: Choose brown rice rolls or sashimi, ask for light soy sauce.
Avoid: Tempura, cream cheese, and mayonnaise-heavy rolls.
3. Grilled Chicken Salad
Why it’s healthy: Lean protein plus colorful vegetables provide antioxidants, vitamins, and minerals that keep you full without heaviness.
Make it lighter: Dressing on the side, add avocado for healthy fats.
Avoid: Fried chicken, croutons, bacon bits, and creamy dressings.
4. Pho or Clear Broth Soups (Vietnamese)
Why it’s healthy: Light broth hydrates, herbs like basil and cilantro offer antioxidants, and bean sprouts add crunch and fiber.
Make it lighter: Ask for extra vegetables and lean meat, reduce noodles.
Avoid: Creamy coconut-based soups and fried appetizers.
5. Mediterranean Grain Bowl
Why it’s healthy: Built on whole grains, legumes, vegetables, and olive oil — a balanced, anti-inflammatory mix.
Make it lighter: Go half grain, double vegetables, and choose hummus or tzatziki instead of heavy sauces.
Avoid: Fried falafel, excess feta, and oily dressings.
6. Tandoori Chicken or Fish (Indian)
Why it’s healthy: Cooked in a clay oven with spices and yogurt marinade — high protein, no heavy oils.
Make it lighter: Pair with lentils or chickpeas, opt for brown basmati rice.
Avoid: Cream-heavy curries like korma or butter chicken.
7. Poke Bowl (Japanese)
Why it’s healthy: Fresh fish provides omega-3s and protein, vegetables add antioxidants, and rice or greens give energy.
Make it lighter: Half rice, half greens base, lighter sauces like ponzu.
Avoid: Mayo-based sauces and fried toppings.
8. Stir-Fry with Vegetables and Lean Protein
Why it’s healthy: Quick cooking preserves nutrients, giving a fiber-rich, protein-packed meal.
Make it lighter: Ask for sauce on the side, steamed rice instead of fried.
Avoid: “Crispy” or sticky sweet dishes.
9. Greek Salad with Grilled Protein
Why it’s healthy: Tomatoes, olives, cucumbers, and olive oil are rich in antioxidants and healthy fats.
Make it lighter: Light feta, dressing on the side, extra vegetables.
Avoid: Creamy dips and extra pita bread.
10. Veggie Omelette
Why it’s healthy: Eggs supply protein and brain-boosting choline, vegetables add antioxidants and fiber.
Make it lighter: Use egg whites or mix, minimal oil, more vegetables.
Avoid: Cheese-heavy fillings, bacon, and fried sides.
11. Beef or Chicken Fajitas (Mexican)
Why it’s healthy: Lean strips of protein with vitamin-rich peppers and onions, naturally grilled not fried.
Make it lighter: One tortilla, extra salsa and guacamole instead of cheese.
Avoid: Sour cream, queso, and fried accompaniments.
12. Grilled Fish Tacos (Mexican)
Why it’s healthy: Fish gives lean protein, cabbage adds fiber, salsa provides antioxidants.
Make it lighter: Choose grilled fish, corn tortillas, and extra slaw.
Avoid: Fried shells, creamy sauces, extra cheese.
13. Caprese Salad with Grilled Chicken (Italian)
Why it’s healthy: Tomatoes and basil have antioxidants, mozzarella adds calcium, and chicken boosts protein.
Make it lighter: Add lean grilled chicken, light drizzle of olive oil.
Avoid: Bread baskets soaked in oil.
14. Fresh Vegetable Spring Rolls (Vietnamese)
Why it’s healthy: Rice paper rolls with herbs, shrimp, or tofu are light, fresh, and full of fiber.
Make it lighter: Peanut sauce on the side.
Avoid: Deep-fried spring rolls.
15. Turkey or Veggie Burger
Why it’s healthy: Leaner protein or plant-based options with more fiber than traditional beef.
Make it lighter: Wholegrain bun or lettuce wrap, side salad instead of fries.
Avoid: Double patties, bacon, heavy sauces.
16. Soba Noodle Salad (Japanese)
Why it’s healthy: Buckwheat noodles are higher in protein and fiber than wheat, paired with vegetables and light dressing.
Make it lighter: Less dressing, extra vegetables.
Avoid: Tempura or fried toppings.
17. Falafel Plate with Hummus and Salad (Middle Eastern)
Why it’s healthy: Chickpeas provide protein and fiber, plus antioxidant-rich spices.
Make it lighter: Baked falafel, extra salad and hummus.
Avoid: Heavy creamy sauces and too much pita.
18. Minestrone Soup (Italian)
Why it’s healthy: Broth-based soup with beans and vegetables, high in fiber and nutrients.
Make it lighter: Pair with salad, skip garlic bread.
Avoid: Cream-based soups like chowder.
19. Stir-Fried Tofu with Vegetables (Chinese)
Why it’s healthy: Tofu gives plant protein and calcium, vegetables add fiber and antioxidants.
Make it lighter: Garlic or soy sauce, steamed rice.
Avoid: Deep-fried or sweet sauces.
20. Shrimp Cocktail (Seafood Restaurant)
Why it’s healthy: High protein, low calorie, rich in vitamin B12 and selenium.
Make it lighter: Use lemon instead of heavy sauce.
Avoid: Creamy dips and aioli.
21. Avocado Toast with Eggs (Café/Brunch)
Why it’s healthy: Healthy fats from avocado, protein from eggs, fiber from wholegrain bread.
Make it lighter: Wholegrain bread, add greens or smoked salmon.
Avoid: Thick sourdough slices with butter.
22. Chicken Shawarma Bowl (Middle Eastern)
Why it’s healthy: Lean spiced chicken, vegetables, and yogurt-based sauce make a balanced meal.
Make it lighter: Bowl over wrap, extra salad.
Avoid: Fries and heavy garlic sauce.
23. Greek Yogurt Parfait (Breakfast Café)
Why it’s healthy: Protein-rich yogurt with antioxidants from fruit and some fiber from granola.
Make it lighter: Honey and granola on the side, more fruit.
Avoid: Oversized servings and syrup.
24. Stir-Fried Beef with Broccoli (Chinese)
Why it’s healthy: Lean protein plus nutrient-dense broccoli for fiber and vitamin C.
Make it lighter: Light sauce, steamed rice.
Avoid: Breaded beef and sugary sauces.
Final Thought
Eating out doesn’t mean throwing health out the window, it is about balance and not restriction. Choose meals built around protein, vegetables and whole foods, then make one or two small adjustments. Avoid fried, creamy and oversized add-ons, and you’ll walk away feeling satisfied, not sluggish.