Start here
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 Under 400 Calorie Orders
Use this guide when appetite is low and you want a lighter default that still feels like a real meal.
Picks and nutrition below are ranked for the room you chose. Change Room Today to reshape this guide.
Backup pick
Turkey Sausage Links & Scrambled Egg
Order four turkey sausage links with one scrambled egg for a simple, protein-forward breakfast.
Whole order · 300 cal · 24g protein now
Open full order →
What to know
Use this guide when appetite is low and you want a lighter default that still feels like a real meal.
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.
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.
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.
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.
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.
380 cal·27g protein·27g fat
27g protein while staying under 380 cal.
28% protein7% carbs65% fat
SmallRich/heavyEasy proteinSmall bite
Why it works: 27g protein while staying under 380 cal.
Best for: Good when Build Your Own Omelette feels more manageable than a standard order.
Watch if: Build Your Own Omelette may feel heavier fast because of fried prep, creamy sauce, or portion size.
400 cal·23g protein·20g fat
23g protein while staying under 400 cal.
23% protein33% carbs44% fat
SmallNausea watchEasy proteinSmall bite
Why it works: 23g protein while staying under 400 cal.
Best for: Good when Plant-Based Power Sausage Combo feels more manageable than a standard order.
190 cal·30g protein·5.5g fat
Lower-fat build with simpler ingredients for rougher days.
62% protein12% carbs26% fat
TinyGentleProtein-forwardSmall bite
Why it works: Lower-fat build with simpler ingredients for rougher days.
Best for: Good when Ham Slice & Egg Whites feels more manageable than a standard order.
Watch if: Ham Slice & Egg Whites has 1,470mg sodium, which can add up quickly.
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.
More
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.