Best overall
House Salad with Grilled Chicken
210 calories keeps this on the lighter side.
Calories
210
Protein
24g
Fat
8.5g
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TGI Fridays
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Quick picks to get you oriented — scroll down for the full guide.
Best Starting Picks
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Be Careful With
- Chicken Al Pastor Bowl — 700 cal, 29g protein, 33g fat
- Million Dollar Cobb Salad with Ranch Dressing — 790 cal, 29g protein, 68g fat
- House Salad with Grilled Chicken — 210 cal, 24g protein, 8.5g fat
- Caesar Salad — 730 cal, 23g protein, 63g fat
- Grilled Chicken (5 oz) — 130 cal, 20g protein, 5g fat
Easy Swaps
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Best picks for high protein
Lighter option
Grilled Chicken (5 oz)
80 fewer calories than House Salad with Grilled Chicken.
Calories
130
Protein
20g
Fat
5g
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More to compare
Chicken Noodle Soup with House Salad
Calories
220
Protein
14g
Fat
7.5g
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Chicken Noodle Soup
140 cal·10g protein
Lower-fat build with simpler ingredients for rougher days.
30% protein42% carbs28% fat
good topic fit
House Salad without Dressing and Breadstick
80 cal·4g protein
Lower-fat build with simpler ingredients for rougher days.
18% protein46% carbs36% fat
good topic fit
House Salad with Lemon Vinaigrette
220 cal·4g protein
Lower-fat build with simpler ingredients for rougher days.
7% protein27% carbs66% fat
Chicken Al Pastor Bowl
700 cal·29g protein
16% protein43% carbs41% fat
6g fiber
Caesar Salad
730 cal·23g protein
Lower sugar with enough protein to keep it from feeling too light.
12% protein11% carbs77% fat
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