Macro Options for Bonefish Grill: My Pick 3 & Swaps
Ok… here we go… Bonefish Grill
…the Bang Bang Shrimp. That sauce. You know the one.
Okay, we can do this.
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. You might remember that graphic from the Diet, Weight Loss, Fat Loss & Calorie Deficit (referenced above). That’s the foundation. That’s what it takes to lose weight.
Notice that graphic 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 Bonefish Grill.
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 Bonefish Grill
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 Bonefish Grill 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 Bonefish Grill 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.
Basic restaurant guidance might be best way through
STICK TO THE WOOD-FIRED GRILL
This is genuinely Bonefish Grill’s strong suit for tracking. The Mahi-Mahi, Wood-Grilled Chicken, Atlantic Salmon (small), and Angler’s Sirloin Steak are all under 400 calories on their own, before any sauce gets added. That’s a wide range of options that already work in your favor.
REQUEST SAUCES AND BUTTERS ON THE SIDE
Their signature sauces add up fast. Lemon Caper Butter and Chimichurri both run around 140 calories a serving, almost entirely from fat. 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 sauce 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. Mango Salsa, by comparison, is only 25 calories and adds a lot of flavor for almost nothing.
Pick Your Sides with Intention
Bonefish Grill sides can swing wide. Bacon Mac and Cheese and Creamed Spinach both run 490 to 700 calories on their own. BUT there are other options.
- Steamed Asparagus (about 45 calories)
- Green Beans (about 50 calories)
- Seasonal Vegetables (about 100 calories)
- Jasmine Rice (about 200 calories, a good middle ground if you want carbs on the plate)
WATCH THE STARTERS
If you’re planning to share Bang Bang Shrimp or the Imperial Dip at the table, know what you’re working with going in. Bang Bang Shrimp runs about 730 calories for the full serving, and the Imperial Dip is closer to 910. Splitting either one a few ways changes the math completely… and that’s a totally reasonable way to still enjoy them.
Consider a To-Go Box Strategy
Portions at Bonefish Gril are definitely generous… especially on the pasta and fish and chips style entrées.
If you tend to clear your plate (no shame… been there), ask for a to-go box at the start of your meal. Split your plate in half before you dive in.
You stay mindful, avoid overdoing it, and you’ve got leftovers ready for later.
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.
