How about “almost everything”? In one meal, you can wolf down enough food to put on an entire pound of fat—unless you make the right choices. Here are some low-cal swaps:
Dishes labeled grande, supreme, double, and combo plate
Fried items like tortilla chips, salads served in fried tortilla shells, and chimichangas
Sour cream
Chicken burritos (can contain more than 1,500 calories per serving)
Healthful side dishes, such as black beans, soft tortillas, Mexican rice
Salsa, pico de gallo, and chilies to add zing with zero fat
Soft tacos
Fajitas
Tostadas
Arroz con pollo (rice with chicken)
Gazpacho
Black bean soup and salad
Shrimp tempura roll
Crisp noodles
Spicy sauce (could have as much as 100 calories per tablespoon)
Egg rolls
Fried wontons
Spare ribs
Duck
General Tso’s chicken with rice
Shrimp with garlic sauce
Beef and broccoli with rice
Kung pao chicken with rice
Miso soup
Sashimi
Chicken in black bean sauce
Chicken with mushrooms
Chicken in oyster sauce
Steamed chicken and broccoli
Beef in black bean sauce
Shrimp steamed with ginger and spring onions
Any clear Asian soup
Steamed (not fried) rice
Lo mein with vegetables or shrimp
Moo goo gai pan (chicken, mushrooms, and vegetables)
Moo shi (vegetables, chicken, and shrimp)
Yu hsiang (chicken or shrimp)
Vegetarian’s Delight
Szechuan green beans
Szechuan-style bean curd with vegetables (request steamed or broiled)
Basil, chili, or ginger dishes
Gyros
Moussaka
Spanakopita (spinach pie)
Baklava
Shish kebabs
Pita stuffed with salad and hummus
Chicken souvlaki
Greek salad, dressing on the side
Dishes made with ghee, coconut milk, cream
Bread that’s fried or soaked in fat, such as: papadum, chapati, nan, kulcha, or roti
Heavily fried dishes
Tandoori chicken
Tandoori prawns
Vegetable curry
Lentil-based soups like dal rasam or mulligatawny
Fiber-filled side dishes with beans or peas, such as aloo chole
Fish: masala, vindaloo, and bhuna
Lamb: bhuna, saag, and vindaloo
Biryani (rice, vegetables, spices, meat)
Saag or saag paneer (with spinach)
Vegetable curry
Aloo chole (chick peas, tomatoes, and potatoes)
Antipastos, which are loaded with cured meats and cheeses
Thick cream- and cheese-based sauces
Chicken Parmigiana
Garlic bread
Ravioli
Eggplant Parmigiana
Meat lasagna
Spaghetti with meatballs
Fettuccine Alfredo
Gnocchi
Pasta primavera (with sautéed garden vegetables)
Pasta with white or red clam sauce
Wine-based or marinara sauces
Minestrone
Marinara sauce served atop spaghetti squash
Any grilled fish or chicken selection