Macro Options for Outback Steakhouse: My Pick 3 & Swaps
Let’s talk about Outback Steakhouse.
The bread basket. Need I actually say more???
The smell of the grill.
The first bite of a steak.
Gah. LOVE Outback!
And it doesn’t have to derail a diet phase… it just takes knowing where the calories are hiding and where the protein actually is.
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 were 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… an 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 and fast food places. There is still great knowledge in knowing how to ensure that certain things will fit your body’s 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 eat in a calorie deficit, consuming fewer calories than your body burns, with the goal of losing body fat. 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.
Outback Steakhouse
Outback is known for steaks, the Bloomin’ Onion, and portions built for sharing… but it’s also one of the better steakhouse chains for hitting a protein number without overthinking it.
But you can absolutely make it work.
Here’s what I did: I went through Outback’s own nutrition information and built my “Pick 3″… three go-to orders that are satisfying, filling, 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: Steaks come in multiple sizes at Outback. Sticking with a 6 oz cut instead of the 12 or 16 oz version is the single biggest lever you have here… same flavor, a fraction of the calories.
Check out my post: Mindful Eating Strategies for Dining Out & Weight Loss
Choose leaner cuts and smaller portions
A 6 oz Center-Cut Sirloin or Victoria’s Filet gets you a serious protein hit without the fat load of a bigger cut or a fattier one like ribeye or prime rib.
Good choices include:
- Outback Center-Cut Sirloin (6 oz)
- Victoria’s Filet Mignon (6 oz)
- Grilled Chicken on the Barbie (5 oz)
Watch the extras
Butter toppings, sauces, and loaded sides add up fast at a steakhouse. Garlic butter, remoulade, and ranch dressing alone can run several hundred calories.
Tips: Ask for sauces and butter on the side. Skip the bread basket or have one piece instead of three. Choose a vinaigrette over a creamy dressing. Go light on cheese-topped sides like loaded baked potato.
Choose smart sides:
- Instead of: loaded baked potato, Aussie fries, mac & cheese
- Try: steamed broccoli or asparagus, house side salad with a light dressing, homestyle mashed potatoes (smaller, simpler than loaded)
Focus on protein volume
If your goal is macro-tracking, aim for: protein 35 to 50+ g from the entree alone, carbs mostly from your side and moderate, fat kept minimal on butter and sauce add-ons.
Control calories via portion
- Skip or limit: appetizers meant for sharing (Bloomin’ Onion, Aussie Cheese Fries), large steak cuts (12 oz and up), creamy dressings and sauces.
Choose: 6 oz steak cuts, grilled chicken instead of fried, one side instead of two loaded ones.
- Skip “bonus” items like extra butter toppings, bacon, or a second side. These add calories and fat without much additional protein.
Skip or Limit These
These appetizers, sides, and bigger cuts are delicious but can quickly push calories high if you’re not careful.
| Item | Serving | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Bloomin’ Onion | 1 serving | 1,920 | 17 | 131 | 152 |
| The Bloomin’ Burger | 1 | 1,440 | 61 | 63 | 108 |
| Aussie Cheese Fries | 1 serving | 2,860 | 80 | 208 | 200 |
| Classic Prime Rib (16 oz) | 1 | 1,520 | 76 | 4 | 131 |
| Ranch Dressing (entree size) | 1 serving | 420 | 1 | 2 | 48 |
Lean Into These
| Item | Description | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Center-Cut Sirloin | 6 oz | 330 | 35 | 2 | 20 |
| Grilled Chicken on the Barbie | 5 oz | 330 | 37 | 13 | 21 |
| Victoria’s Filet Mignon | 6 oz | 470 | 47 | 1 | 29 |
| House Side Salad | No dressing | 180 | 8 | 16 | 10 |
| Grilled Asparagus | Side | 50 | 3 | 6 | 2 |
| Steamed Broccoli | Side | 140 | 4 | 7 | 11 |
SWAP IDEAS
| Swap This | For This | Savings (Calories) |
|---|---|---|
| Bloomin’ Onion (1,920 cal) | House Side Salad, no dressing (180 cal) | 1,740 |
| Classic Prime Rib 16 oz (1,520 cal) | Center-Cut Sirloin 6 oz (330 cal) | 1,190 |
| Aussie Fries (500 cal) | Steamed Broccoli (140 cal) | 360 |
| Ranch Dressing, entree (420 cal) | Light Balsamic Vinaigrette, entree (140 cal) | 280 |
| Loaded Baked Potato (340 cal) | Homestyle Mashed Potatoes (250 cal) or Asparagus (50 cal) | 90 to 290 |
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.
Nutrition figures are pulled directly from Outback Steakhouse’s official nutrition document, current as of September 2026. Menu items are hand-prepared, so actual values can vary by location.
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 simple thing and still stay on track… no overthinking required.
Maybe it’s a birthday dinner or a date night 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
Eating at Outback Steakhouse doesn’t have to derail your progress.
With a little planning… and maybe your own Pick 3… you can make nearly any restaurant work for your goals.
You don’t need perfection. You just need intention.
Eat what you love. Make it fit. Feel good physically and mentally.
You don’t have to be perfect.
You just have to be intentional.
With Love, Coach Nik
