Best place to begin
Pick the simplest path first, then adjust if you want lighter or gentler.
These pages help you move to a workable order fast, with options that fit how you feel today.
Restaurant shortcuts
Reflux-Safe Ordering
For reflux-sensitive days, keep meals less spicy, less acidic, and lower in fat.
Start with the simplest path
The first screen stays focused on workable orders. The short guidance below is there when you want a little more context.
Start with these restaurants
These are the strongest current entry paths in the restaurant set.
Subway
8 matching picks
Open the restaurant lens first if you want the fastest route to a workable order.
Chipotle
7 matching picks
Open the restaurant lens first if you want the fastest route to a workable order.
Olive Garden
7 matching picks
Open the restaurant lens first if you want the fastest route to a workable order.
Outback Steakhouse
7 matching picks
Open the restaurant lens first if you want the fastest route to a workable order.
Decision helper
Use the start grid and highlighted restaurants to land a working meal quickly.
Open a restaurant lens from the entries above for the full order details and swaps.
Fast-path chips below help you narrow without starting over.
Top orders to open first
The best current picks across the restaurant set.
Chick-fil-A
12 ct Grilled Nuggets
38g protein · 200 cal · 4.5g fat
Order the 12 ct Grilled Nuggets.
Red Robin
Fresh-Brewed Iced Tea
0g protein · 0 cal · 0g fat
Choose Fresh-Brewed Iced Tea unsweetened to keep the drink at zero calories.
Chipotle
Chicken
32g protein · 180 cal · 7g fat
Order the Chicken from the current Chipotle menu.
Bojangles
Green Beans Ind
1g protein · 20 cal · 0g fat
Choose the official Green Beans Ind row from Bojangles' nutrition PDF.
Wingstop
Veggie Sticks Carrots
1g protein · 25 cal · 0g fat
Choose Veggie Sticks Carrots when you want the lightest fresh-side row in the official Wingstop guide.
Texas Roadhouse
USDA Choice Sirloin - 6 oz.
46g protein · 250 cal · 6g fat
Order the USDA Choice Sirloin - 6 oz. from the current Texas Roadhouse nutrition guide.
Panera Bread
Side - Apple
0g protein · 80 cal · 0g fat
Order the Side - Apple from the current Panera menu.
Bojangles
Grits Ind
2g protein · 90 cal · 0g fat
Choose the official Grits Ind row from Bojangles' nutrition PDF.
Outback Steakhouse
Asparagus
3g protein · 50 cal · 2.5g fat
Order the Asparagus from the current Outback Steakhouse menu.
Jack in the Box
Grilled Chicken Salad
30g protein · 250 cal · 9g fat
Order the Grilled Chicken Salad when you want the lightest high-protein Jack in the Box option in this rebuild.
Olive Garden
Minestrone Soup
5g protein · 110 cal · 1g fat
Go with Minestrone Soup when you want the lightest soup on the official guide.
Denny's
Egg White Omelette
20g protein · 110 cal · 1.5g fat
Choose the plain egg white omelette for one of the leanest official breakfast rows in the guide.
Related decision pages
These narrower list and comparison pages bring the same recommendations into a tighter format.
City pages for this topic
These local pages combine the topic lens with cities where the current restaurant pool is deep enough to support it.
Keep in mind
Be mindful of these patterns
These are the main situations that can make an order feel heavier or less comfortable.
More
Keep in mind
Be mindful of these patterns
These are the main situations that can make an order feel heavier or less comfortable.
- spicy sauces
- citrus-heavy dressings
- high-fat entrées
Not medical advice. If symptoms are severe or persistent, contact your clinician.