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T-Bone Steak (10 oz)
Order the 10 oz T-Bone steak plain for zero carbs and massive protein — one of the leanest entrees on the menu.
Whole order · 290 cal · 49g protein now
Whole order: 290 cal · 49g protein
IHOP High-Protein Orders
Protein-forward restaurant picks that keep meals satisfying.
Picks and nutrition below are ranked for the room you chose. Change Room Today to reshape this guide.
Backup pick
Poached Eggs & Ham Slice
Order two poached eggs with a slice of ham for a classic high-protein breakfast.
Whole order · 260 cal · 31g protein now
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What to know
Protein-forward restaurant picks that keep meals satisfying.
Held backReviewed 2026-07-16
Nutrition can change over time. Use the official nutrition source link to verify before ordering.
More room-ranked orders at IHOP
These cards show whole-order nutrition. Open any order to keep your room choice and see the likely portion for now.
290 cal·49g protein·11g fat
Lower-fat build with simpler ingredients for rougher days.
66% protein0% carbs34% fat
SmallGentleProtein-forwardSmall bite
Why it works: Lower-fat build with simpler ingredients for rougher days.
Best for: Good when T-Bone Steak (10 oz) feels more manageable than a standard order.
260 cal·31g protein·11.5g fat
Lower-fat build with simpler ingredients for rougher days.
49% protein10% carbs41% fat
SmallGentleProtein-forwardSmall bite
Why it works: Lower-fat build with simpler ingredients for rougher days.
Best for: Good when Poached Eggs & Ham Slice feels more manageable than a standard order.
Watch if: Poached Eggs & Ham Slice has 1,550mg sodium, which can add up quickly.
360 cal·28g protein·24g fat
28g protein while staying under 360 cal.
31% protein9% carbs60% fat
SmallNausea watchEasy proteinSmall bite
Why it works: 28g protein while staying under 360 cal.
Best for: Good when Poached Eggs, Salad & Turkey Sausage feels more manageable than a standard order.
Watch if: Poached Eggs, Salad & Turkey Sausage has 24g fat, even if the order looks simple.
240 cal·22g protein·15g fat
Lower-fat build with simpler ingredients for rougher days.
37% protein5% carbs58% fat
TinyGentleEasy proteinSmall bite
Why it works: Lower-fat build with simpler ingredients for rougher days.
Best for: Good when Poached Eggs & Turkey Bacon feels more manageable than a standard order.
430 cal·58g protein·20g fat
58g protein in 430 cal.
53% protein6% carbs41% fat
SmallNausea watchProtein-forwardSmall bite
Why it works: 58g protein in 430 cal.
Best for: Good when T-Bone Steak & House Salad feels more manageable than a standard order.
300 cal·24g protein·22g fat
24g protein while staying under 300 cal.
32% protein3% carbs65% fat
SmallNausea watchEasy proteinSmall bite
Why it works: 24g protein while staying under 300 cal.
Best for: Good when Turkey Sausage Links & Scrambled Egg feels more manageable than a standard order.
Watch if: Turkey Sausage Links & Scrambled Egg has 22g fat, even if the order looks simple.
290 cal·17g protein·13.5g fat
Smaller published portion if you want an easier start.
23% protein35% carbs42% fat
SmallGentleLight proteinSmall bite
Why it works: Smaller published portion if you want an easier start.
Best for: Good when Jr. Protein Pancake & Scrambled Egg feels more manageable than a standard order.
280 cal·19g protein·20.5g fat
Smaller published portion if you want an easier start.
28% protein3% carbs69% fat
SmallNausea watchLight proteinSmall bite
Why it works: Smaller published portion if you want an easier start.
Best for: Good when Scrambled Eggs & Turkey Bacon feels more manageable than a standard order.
How to use this guide
Start with the best pick, then move to the next card only if your appetite, symptoms, or time pressure change.
Use the full order page for the exact order details.
If a pick feels too heavy, step down to the lighter backup.
Keep in mind
Practical caution
This guide is informational only. If symptoms are severe or persistent, use a clinician rather than trying to self-manage around the clock.
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Keep in mind
Practical caution
This guide is informational only. If symptoms are severe or persistent, use a clinician rather than trying to self-manage around the clock.
- Symptoms can change from day to day.
- Use the official source page when you need to confirm a number.
- Do not treat this page as medical advice.
Nutrition comes from published restaurant information and is reviewed regularly.