Start with protein
When you're eating less, it helps to know which items give you more protein for the size. This page shows where protein shows up on menus and how to compare items with the numbers restaurants publish.
See orders near you
TableMacros uses these same published numbers to show orders at restaurants near you. Finding an order is free in your phone's browser.
Open TableMacros, freeWhere protein shows up on a menu
- Chicken or turkey (skin removed), fish and shellfish, and lean cuts of beef or pork
- Eggs, low-fat dairy such as yogurt or cottage cheese
- Beans, lentils, tofu, and other soy foods
- Nuts and seeds, which are also higher in fat, so portions matter
Your own protein goal is something to set with your prescriber or a registered dietitian. This page doesn't suggest one.
Compare items: protein per 100 calories
Each gram of protein supplies 4 calories. A simple way to compare items is grams of protein for every 100 calories, using the restaurant's published numbers. A higher number means more of the item's calories come from protein.
This runs only in your browser and saves nothing. It compares menu numbers; it isn't a medical target. Customizations change values.
Talk to your prescriber about what is right for you.
Sources
- MedlinePlus Medical Encyclopedia, "Protein in diet" (reviewed Apr 1, 2025). medlineplus.gov