|

Macro Options for Chili’s: My Pick 3 & Swaps

ByNicole Doria

Ok… here we go… Chili’s

This one is one that’s sorta near and dear to my heart because this is one of the restaurants that I frequented prior to my loss of 135 pounds & keeping it off.

When you are in a calorie deficit or diet phase… nothing is really off-limits. That would be a personal rule if it is. Or maybe that is a dietary need of an intolerance or an allergy. But truly, nothing is off-limits. It is all about how you make something work within the numbers that your body needs.

It wholeheartedly is calories in versus calories out. You may remember this graphic from the blog Diet, Weight Loss, Fat Loss & Calorie Deficit. This truly is it. This is what it takes in order to lose weight. That doesn’t say in it that it has to be from whole foods or it has to be from convenient measures or supplements. The things that you may have to deal with when different measures are taken… lower energy, higher hunger, and maybe the rate of loss changes a little bit due to other hydration manipulation factors like sodium.

But this is really it… you can have Chili’s.

Here’s how I’ve made this work over the course of time and how I guide some of my clients to.

Pick 3 for Chili’s

So here’s the deal… You can have it but again it needs to fit. we each have our own calorie make up that we need to consume each day to match the expenditure we have. And like the graphic shows above…. if we want to be in a weight loss phase, we have to consume less than we are expending. And that is where this strategy comes in. How can we make food outside of the house work?

So let’s try this out… first I have gone through and chosen my pick three. There is no rhyme or reason to why I specifically chose these except for the fact that it sounds good to my tastebuds and it fits in the under 500 kcal framework that I want to put together for my pick three.

And why pick three? I guide my clients that I work with to pick out three different options from each place. You don’t want to go to a specific place and find out that for some reason you’re one option that works is not currently available and then you are left in a sense of urgency to just choose something else. Honestly, there’s nothing wrong with choosing something urgently that you think might work… but the more prepared you can be for different situations, the less that’s up to the uncertainty of it all.

Understanding some of the options & possible swaps!

Sometimes… it’s more about how can I change up what I truly want… You can swap things. you can ask for things to be removed. It really is your food your way…. At least most of the time.

Here are some other things that I’ve found as I’ve been making my way through some of the different websites that have already done write ups on Chili’s. Some of them had some really great tips on how to take certain menu items and make them even leaner. It’s not so much about making them less fat or less carbs…. it’s about making this smaller to allow you more from other things within your day. Think Tetris… this is making the blocks work better for you to be able to clear more lines for the day.

Basic restaurant guidance might be best due to how Chili’s food is made

Opt for lean proteins without sauces or toppings
Look for options that feature lean proteins like grilled chicken, salmon, or sirloin steak. These choices are filling but lower in calories and saturated fat, helping you stay satisfied without overdoing it.

Request sauces and dressings on the side
Dressings and sauces can quickly add extra calories, sugar, and sodium. Instead of skipping them, ask for them on the side, so you control the amount used—just enough to add flavor without excess.

One of the easiest ways to have a salad with dressing on the side is simply to dip your fork into the dressing and then grab your bite.

If you want to pour some dressing or sauce on your food, your thumb is equal to 2 Tbsp roughly. These tend to contain ingredients like cheese, creams, oils, mayonnaise, or added sugars.

For thoughts on a 2 tbsp consumption…

  • Nut- and Seed-Based Dressings (like tahini or peanut dressing): About 180–240 calories
  • Vinaigrettes (like balsamic or Italian): About 80–120 calories
  • Creamy Dressings (like ranch, Caesar, or blue cheese): About 120–150 calories
  • Higher-Calorie Dressings (like Thousand Island or honey mustard): About 150–200 calories
  • Alfredo or Cream-Based Sauces: About 150–200 calories
  • Tomato-Based Sauces (like marinara or salsa): 10–30 calories
  • Hot Sauce: 0–10 calories
  • Soy Sauce (regular or reduced sodium): 10–15 calories
  • BBQ Sauce: 50–70 calories
  • Teriyaki Sauce: 30–60 calories
  • Pesto: 80–100 calories

Pick Sides Intentionally
Chili’s offers several healthy, fiber-rich sides such as corn on the cob, asparagus, broccoli, and black beans. Adding these to your meal boosts its nutrient value and provides a more balanced, satisfying experience.

Consider a To-Go Box
Portions at Chili’s can be large. To help, ask for a to-go box at the start of your meal. Split your meal into two at the start to help you not overconsume and be able to enjoy more later.

Making it Work!

Finally… you may remember remember this from seeing it previously posted on my social media accounts, but if not here it is again.

Resource: Making It Work

This allows you a little bit more wiggle room than some of the options that I have provided above. Sometimes it’s nice to just be able to grab one or two things and know what those things are right off the bat. maybe you need to take your kids through the drive-through to feed them and you just want a small cup of chicken noodle soup… and now you can fit. Or maybe you truly just want hashbrowns because you want that crunchy potato flavor…. if you can make it fit, go right ahead!

Additional Resources

Similar Posts

Leave a Reply