Macro Options for Applebee’s: My Pick 3 & Swaps
Ok… here we go… Applebee’s
Eating out can feel tricky when you’re trying to stay on track especially at Applebee’s.
The menu is packed with wings, stacked burgers, creamy pastas, and those appetizers… oh those appetizers. But with a little planning and smart swaps, you can absolutely enjoy your meal without blowing your goals.
When you’re in a calorie deficit or diet phase… nothing is truly off-limits. Unless you’ve set personal boundaries or have certains needs due to an allergy or intolerance, it all comes down to how you make things fit within the numbers your body requires.
At the end of the day, it’s all about calories in versus calories out. This graphic says it all… from the Diet, Weight Loss, Fat Loss & Calorie Deficit post.
That’s the foundation. That’s what it takes to lose weight.
Notice that it doesn’t say your calories have to come from whole foods, meal-prep containers, or supplements.
Can certain food choices affect your energy, hunger levels, or even the rate at which you lose weight? Absolutely.
Things like sodium can play a role in short-term water retention, for example. But the core principle stays the same… your results come down to the balance between intake and expenditure.
But this is really it… you can have Applebee’s.
Here’s how I’ve made this work over the course of time and how I guide some of my clients to.
AND be sure to check out Making it work: Cuisine, Fast Food & Restaurants for other restaurants info like this!
Pick 3 for Applebee’s
So here’s the deal… You can have it… but it needs to fit. We each have our own unique calorie needs based on how much we expend daily. And like that graphic shows above… if you’re in a weight loss phase, it really does come down to consuming less than you’re burning. And that is where this strategy comes in. How can we make food outside of the house work?
So let’s try this out… I’ve gone through the Applebee’s menu and picked my “Pick 3.” No complicated science behind it… these are simply three options that sound good to me, work for my tastebuds, and fit under the 500 kcal framework I like to use when eating out.
Why “Pick 3”? This is a strategy I guide my clients through. I always recommend having three go-to options from places you like to eat. Here’s why: You never know. when your usual order might be sold out, off the menu, or maybe you’re just in the mood for something different.
The more prepared you are, the less likely you’ll feel stressed or make an impulsive choice that doesn’t align with your goals.
Can you pivot on the spot? Absolutely.
But let’s be real… when you have a backup plan (or two), it feels way less chaotic.
Understanding some of the options & possible swaps!
Sometimes, it’s not about completely avoiding what you truly want… it’s about changing things up to make it work. You can swap ingredients, ask for things to be removed, or adjust portions. It really is your food, your way at least, most of the time.
Here’s what I’ve found while making my way through different websites and resources that break down Applebee’s options. Some of them had great tips on how to tweak certain menu items to make them leaner or more calorie-conscious.
It’s not always about making things “low-fat” or “low-carb”… it’s about adjusting portion sizes or ingredients so you can still enjoy your meal. Think Tetris… this is making the blocks work better for you to be able to clear more lines for the day.
Interactive Menus
So many of the big chain restaurants are now doing this.
And I love it. I love it so much.
Applebee’s INTERACTIVE NUTRITION MENU
Some places have made them very interactive. You can add and takeoff different items from each plate. Others allow you to search through and be able to at least find the nutritional values.
Either way, take a look before you go. It’s always better to know… especially when a burger is better on the calories and macros than the salad that you didn’t really want.
No seriously. Look at the burgers and the salads.
Basic restaurant guidance
Opt for Lean Proteins (Hold the Extras)
Applebee’s has several lighter entrée options that can help you stay on track. Think grilled chicken, sirloin steak, or blackened salmon. These are high in protein and typically lower in calories than fried or heavily sauced dishes.
Access Your Want & What Is Good Enough
Instead of cutting something out entirely, ask: “Is there a version of this that still satisfies me, but better supports my goals?”
- Order the burger you really want… BUT swap a bun for lettuce wrap or eat it open-faced.
- Sub fries for a side salad or double veggies… so you can have the bread that’s at the table in the beginning.
- If you have been wanting an appetizer or dessert above all else… go as lean as possible for your meal. Get the appetizer and a side salad with a piece of grilled piece of chicken.
- Choose grilled instead of fried… most places will do it if you ask.
Request Sauces and Dressings on the Side
Sauces, butters, and dressings can sneak in extra calories, sugar, and sodium fast. No need to skip them entirely. Just ask for them on the side so you control how much flavor you add. Dip your fork into the dressing before each bite adds flavor without overdoing it. But if you prefer pouring, remember: Your thumb is roughly the size of 2 tablespoons… a good visual for portion control.
Pick Your Sides with Intention
Many Applebee’s sides lean heavy… very heavy. They have things like the loaded mashed potatoes, fries, or four-cheese mac.
Consider a To-Go Box Strategy
If you know you’re likely to finish everything in front of you, ask for a to-go box before your meal arrives. Divide your plate in half right away. This way… you stay mindful, avoid overeating, and have leftovers ready to go.
Resources:
- Navigating Restaurant Nutrition: Tips, Tricks, and Realities of Calorie and Macro Tracking
- Mindful Eating Strategies for Dining Out & Weight Loss
- Mindful Eating: Worthy of a Food Critic?
Making it Work!
Finally… you may have seen this before on my social media, but if not, here’s your reminder.
Resource: Making It WorkMaking it work: Cuisine, Fast Food & Restaurants
This gives you a little more wiggle room compared to the specific “Pick 3” options I shared above. Sometimes, it’s just nice to know you can grab one or two simple things and still stay on track… no overthinking required.
Maybe you’re running your kids through the drive-thru or door dashing and you just need something different… if you can make it fit, go right ahead! There’s no limitation here. And this gives you a little bit more to choose from. Allowing your taste buds to roam a little, but also taking into account what it means for your body with the calories and the macro nutrients.
Wrapping It Up
I know eating out can feel overwhelming when you’re trying to stay on track… especially at a places where the portions are generous and the menu seems more indulgent. But the goal here isn’t to avoid those meals… it’s to navigate them with a little more strategy and a lot less stress.
Whether you lean on the Pick 3 approach, make mindful swaps, or just stay aware of portions and extras, it CAN work.
You CAN enjoy what you love, make it fit your goals, and still walk away feeling good… both physically and mentally.
You don’t have to be perfect. You just have to be intentional.
I hope this helps!
With love, Coach Nik
