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

Let’s talk about Denny’s.

It feels classic, comforting… and maybe a little indulgent. Between the Grand Slams, burgers, and those late-night pancakes, Denny’s isn’t exactly known as a “macro-friendly” stop.

But here’s the good news — with a little strategy and a few swaps, you can enjoy Denny’s and still stay on track with your goals.

Check out Making it work: Cuisine, Fast Food & Restaurants for more restaurant breakdowns.

Weight Management & Dieting

I started this series of blogs to help out clients and other people who were going through a diet phase and we’re still venturing out to restaurants or fast food places. They needed options to help keep things flexible. And that is why I start this off with… explanation of what a diet phase or a calorie deficit is.

And before we dig into this, this information doesn’t only have to be for diet phases. This can be to help manage your weight well while dining at restaurants in fast food places. There is still great knowledge in knowing how to ensure that certain things will fit your bodies needs and satisfy it without leaving you feeling overfilled and regretful due to an option not fulfilling a value you were looking for.

What is a Diet Phase?

A diet phase is a period of time when you intentionally adjust your food intake to reach a specific goal, usually by being in a calorie deficit (eating fewer calories than your body burns) or a calorie surplus (eating more than your body burns).

During a diet phase, being in a calorie deficit is what drives progress. This doesn’t mean you can’t enjoy your favorite foods; it’s about managing the overall numbers.

There are no strict “off-limits” foods unless you have allergies, intolerances, or personal boundaries. Your diet can include treats, comfort foods, or indulgences as long as your total intake aligns with your goals. Success in a diet phase comes from sustainable habits over time, not perfection in every meal. It’s better to hit your numbers 80–90% of the time than to try to be perfect and burn out.

This graphic says it all… from the Diet, Weight Loss, Fat Loss & Calorie Deficit post. 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.

And there are a variety of things that can give you the illusion of gaining like excess sodium. But the core principle stays the same… your results come down to the balance between intake and expenditure.

TO UNDERSTAND SOME OF THESE THINGS MORE, SEE THESE OTHER POSTS.

Denny’s

Denny’s is known for hearty breakfasts, comfort food, and big portions which means it’s easy to go overboard if you’re not mindful.

But you can absolutely make it work.

Here’s what I did: I reviewed the Denny’s nutrition menu and created my own “Pick 3”… three go-to meals that are satisfying, tasty, and macro-conscious.

Why “Pick 3”?

This method helps you build a small set of reliable options from your favorite places.

Why it works

Less stress when eating out
Built-in flexibility (in case something’s out or you’re not feeling your usual)
Fewer impulsive choices that don’t align with your goals

The more prepared you are, the easier it becomes to stay consistent… even when life is busy or spontaneous.

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!

You don’t have to avoid what you love — you just have to be strategic. You can modify, portion, or swap to better align with your day’s macros.

Pro Tip: Ask for a to-go box when your meal arrives and portion half right away. This helps you enjoy the meal and automatically cuts calories while avoiding the “I’m too full” regret.

Check out my post: Mindful Eating Strategies for Dining Out & Weight Loss

Skip or Limit These

These sides & sauces are delicious but can quickly push calories high if you’re not careful.

Item	Serving	Calories	Protein (g)	Carbs (g)	Fat (g)
Sausage Gravy	2 oz	120	2	6	10
Hollandaise Sauce	2 oz	190	2	1	19
Ranch Dressing	2 tbsp	140	1	2	15
Creamy Caesar Dressing	2 tbsp	150	1	2	15
Honey Mustard	2 tbsp	120	0	14	6
Pancake Syrup	2 tbsp	100	0	26	0
Butter	1 pat (7 g)	50	0	0	6
Sour Cream	2 tbsp	60	1	1	6
Cheese (American)	1 slice	70	4	1	6
Bacon	1 slice	45	3	0	3

HUGE PLATES & COMBOS

Grand Slam combos, Moons Over My Hammy, or double-patty burgers can easily run over 1,000–1,600 calories. If you want to enjoy one, balance it out with a side salad or fruit and skip the high-calorie sides (like hash browns & pancakes & toast all together).

Lean Into These

These are great go-to options at Denny’s that are more macro-friendly while still satisfying. But definitely pay attention to the serving size in the nutrition information. I was surprised about this myself when I saw some items have the serving size of two but it’s promoted as a single person’s plate.

Dish	Serving Size	Calories	Fat (g)	Carbs (g)	Protein (g)
Fit Slam®	15 oz	450	12	59	27
Hearty 9-Grain Pancake Breakfast (add hash browns, egg & meat)	2 (eating only half)	410	11	68	21
Double Berry Banana Pancake Breakfast (add hash browns, egg & meat)	2 (eating only half)	490	7	97	32
Berry Vanilla One Crepe À La Carte	6 oz	270	12	36	22
Berry Vanilla Two Crepes À La Carte	12 oz	530	24	73	44

SWAP IDEAS:

Swap This Side	For This Side	Savings (Calories)
Hash Browns (400 cal)	Seasonal Fruit (90 cal)	310
Pancakes (450 cal)	English Muffin (160 cal)	290
French Fries (420 cal)	Steamed Broccoli (80 cal)	340
Sausage Links (310 cal)	Turkey Bacon (90 cal)	220
Cinnamon Roll Pancakes (450 cal)	One Crepe À La Carte (270 cal)	180
Choconana Pancakes (830 cal)	Double Berry Banana Pancakes (490 cal)	340
Loaded Veggie Omelette w/ Hash Browns (920 cal)	Fit Slam® (450 cal)	470
Moons Over My Hammy® w/ Hash Browns (1040 cal)	Fit Slam® (450 cal)	590
All-American Slam® w/ Hash Browns & White Toast (1170 cal)	Fit Slam® (450 cal)	720

Think of this as macro Tetris. You’re not saying no to carbs or fat, you’re just arranging the blocks in a way that fits your needs for the day.

Making it Work!

Finally… you may have seen this before on my social media, but if not, here’s your reminder.

Resource: Making 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

Dining out at places like Denny’s doesn’t have to derail your progress.

With a little planning… and maybe your “Pick 3”… you can make it work anywhere.

You don’t need perfection. You just need intention.

You can enjoy what you love, make it fit your day, and still feel great physically and mentally.

You don’t have to be perfect. You just have to be intentional.

With Love,

Coach Nik