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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.
290 cal · 49g protein · 11g fat
IHOP Under 400 Calorie Orders
Use this guide when appetite is low and you want a lighter default that still feels like a real meal.
Backup pick
Poached Eggs & Turkey Bacon
Order two poached eggs with four strips of turkey bacon for a lean, high-protein breakfast without heavy carbs.
240 cal · 22g protein · 15g fat
What to know
Use this guide when appetite is low and you want a lighter default that still feels like a real meal.
Verified
Nutrition can change over time. Use the official nutrition source link to verify before ordering.
Best orders at IHOP
IHOP
T-Bone Steak (10 oz)
290 cal·49g protein·11g fat
Lower-fat build with simpler ingredients for rougher days.
66% protein0% carbs34% fat
SmallGentleProtein-forwardSnacky
Why it works: Lower-fat build with simpler ingredients for rougher days.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Go easy on extras if you want the meal to stay light.
IHOP
Poached Eggs & Turkey Bacon
240 cal·22g protein·15g fat
Lower-fat build with simpler ingredients for rougher days.
37% protein5% carbs58% fat
TinyGentleEasy proteinSnacky
Why it works: Lower-fat build with simpler ingredients for rougher days.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Go easy on extras if you want the meal to stay light.
IHOP
Turkey Sausage Links & Scrambled Egg
300 cal·24g protein·22g fat
24g protein while staying under 300 cal.
32% protein3% carbs65% fat
TinyNausea watchEasy proteinSnacky
Why it works: 24g protein while staying under 300 cal.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Higher fat can sneak up on you even when the order looks simple.
IHOP
Ham Slice & Egg Whites
190 cal·30g protein·5.5g fat
Lower-fat build with simpler ingredients for rougher days.
62% protein12% carbs26% fat
TinyGentleProtein-forwardSnacky
Why it works: Lower-fat build with simpler ingredients for rougher days.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Go easy on extras if you want the meal to stay light.
IHOP
Poached Eggs & Ham Slice
260 cal·31g protein·11.5g fat
Lower-fat build with simpler ingredients for rougher days.
49% protein10% carbs41% fat
TinyGentleProtein-forwardSnacky
Why it works: Lower-fat build with simpler ingredients for rougher days.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Go easy on extras if you want the meal to stay light.
IHOP
Poached Eggs, Salad & Turkey Sausage
360 cal·28g protein·24g fat
28g protein while staying under 360 cal.
31% protein9% carbs60% fat
TinyNausea watchEasy proteinSnacky
Why it works: 28g protein while staying under 360 cal.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Higher fat can sneak up on you even when the order looks simple.
IHOP
Build Your Own Omelette
380 cal·27g protein·27g fat
27g protein while staying under 380 cal.
28% protein7% carbs65% fat
TinyRich/heavyEasy proteinSnacky
Why it works: 27g protein while staying under 380 cal.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Fried items, creamy sauces, and bigger portions can make this feel heavier fast.
IHOP
Plant-Based Power Sausage Combo
400 cal·23g protein·20g fat
23g protein while staying under 400 cal.
23% protein33% carbs44% fat
TinyNausea watchEasy proteinSnacky
Why it works: 23g protein while staying under 400 cal.
Best for: Good when a smaller appetite means the normal order would be too much.
Watch if: Go easy on extras if you want the meal to stay light.
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.
Generated from public restaurant data.