Macro Options for Red Lobster: My Pick 3 & Swaps

Let’s talk about Red Lobster. It feels classic, comforting… and maybe a little indulgent. Between the cheddar biscuits, seafood platters, and creamy pastas, Red Lobster isn’t exactly known as a “macro-friendly” spot.

But here’s the good news: with a little strategy and a few smart swaps, you can enjoy Red Lobster 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.

Red Lobster

Red Lobster is famous for seafood platters, cheddar biscuits, and indulgent comfort food… all served in generous portions. It’s easy to overdo it if you’re not mindful.

But you can absolutely make it work.

Here’s what I did: I reviewed the Red Lobster 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

Choose grilled/broiled/steamed protein
- Select seafood (shrimp, scallops, lobster tail) or lean meat (sirloin, filet) that’s grilled, broiled, or steamed rather than fried or breaded.
- Avoid huge combo “feasts” with multiple proteins + sides + sauces, which easily go into 1,000+ calories.
Watch sauces & butter
- Ask for sauces on the side, or skip heavy buttery sauces. Butter + creamy sauces add fat/calories quick.
- Use dressings sparingly; a full pour of creamy dressing can double fat/calories of a salad.
Choose smart sides
- Instead of loaded carbs (mashed potatoes with butter, cheesy rice, biscuits) pick steamed veggies, side salad (with vinaigrette), or plain baked potato (without butter).
Focus on protein volume
- To get high protein, pick larger servings of seafood or lean meat.
- If your goal is macro-tracking, aim for:
  - Protein: maybe 30-50+ g
  - Carbs: moderate depending on your target
  - Fat: keep moderate (especially saturated fat minimal)
Control calories via portion and add-ons
- Skip “bonus” items like bread (cheddar bay biscuits), extra cheese topping, bacon, etc. These add calories and fat without much additional protein.
- If you want something indulgent, use it as the “add-on” after you’ve secured the lean base.
- Be aware of sodium too, especially if you’re tracking health beyond just calories/protein.
Plan ahead / bring macro mindset
- Before ordering, check the online nutrition info (Red Lobster has it… And it’s linked at the bottom of this blog) so you can choose something that fits your macro targets.
- If you’ll have a rich meal, adjust earlier or later meals accordingly (eat lighter sides earlier/later) to fit total calories/protein for the day.

Skip or Limit These

These sides, sauces, and indulgent add-ons are delicious but can quickly push calories high if you’re not careful.

Item	Serving	Calories	Protein (g)	Carbs (g)	Fat (g)
Cheddar Bay Biscuit	1 biscuit	160	3	16	10
Creamy Caesar Dressing	2 tbsp	150	0	0	16
Garlic Butter (Melted Butter)	1 tbsp	100	0	0	11
Cajun or Roasted Garlic Butter (Seafood Sauce)	2 oz	180–260	0	0–2	20–29
Cheese Slice (Burger or Topping)	1 slice	70	4	1	6
Bacon	1 slice	45	3	0	3

Lean Into These

These are go-to options at Red Lobster that are more macro-friendly while still satisfying.

Item	Serving / Description	Calories	Protein (g)	Carbs (g)	Fat (g)
Atlantic Salmon, Grilled	1 fillet	510	47	1	34
Garlic Shrimp Scampi	Entrée portion	220	12	4	18
Grilled Shrimp (with rice)	1 entrée	250	14	29	7
Maine Lobster Tail (Steamed or Grilled)	1 tail	420	14	0	37
7 oz Sirloin	Grilled steak	320	46	1	15
Caesar Salad (no dressing or with light vinaigrette)	Side salad	360	11	14	30
Seasoned Broccoli	Side	190	4	9	16
House Salad	Side	160	8	12	9
Grilled Chicken	Entrée	170	31	0	5

SWAP IDEAS:

Swap This	For This	Savings (Calories)
Cheddar Bay Biscuit (160 cal)	Seasoned Broccoli (190 cal) or Steamed Asparagus (90 cal)	70–100
Creamy Garlic Butter (100 cal/tbsp)	Light Lemon Butter or Citrus Vinaigrette (30–40 cal)	60–70
Loaded Baked Potato or Rice Sides (300–450 cal)	Steamed Veggies or Side Salad (80–160 cal)	200–300
Fried Shrimp or Crab Cakes (400–600 cal)	Grilled Shrimp Skewers (250 cal)	150–350
Large Seafood Combo with Butter Sauces (1,200–1,600 cal)	Grilled Salmon or Shrimp with Veggies (350–500 cal)	800–1,100

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 Red Lobster 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