IHOP | Detailed
Overview
When navigated properly, IHOP has a couple of incredibly healthy meals that should fit quite well into most people’s nutrition plans.
Recommendations
Option #1 — Cage-Free Egg White Veggie Omelette
Egg Whites — high in lean protein without bad cholesterol and fat from the yolk of the egg
Spinach — improves blood glucose levels, lowers risk of cancer, improved bone health
Onions — lots of nutrients, antioxidants, and improves heart health
Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
Tomato — improves heart health, fights cancer, and improves skin health
Skip the pepper jack cheese due to high sodium and fat content
Served with fresh fruit, which will serve as healthy carbohydrates
Option #2 — Simple & Fit 2-Egg Breakfast
Egg Whites — high in lean protein without bad cholesterol and fat from the yolk of the egg
Turkey Bacon — less saturated fat than pork bacon; to my knowledge, saturated fat is healthy so long as it’s in moderation so turkey bacon is a perfect alternative to pork bacon
Served with fresh fruit, which will serve as healthy carbohydrates
Ask for broccoli or a side of fruit instead of whole-wheat toast for more nutritious carbohydrates; the whole wheat toast isn’t the end of the world since this is one of the healthier bread options due to the high fiber and nutrients
Option #3 — Tilapia Florentine
Grilled Tilapia — promotes bone health, may prevent prostate cancer, and improves heart health
Spinach — ask them to remove the cream as this is unnecessary empty calories. Improves blood glucose levels, lowers risk of cancer, and improves bone health
You choose 2 sides so I’d go with…
Broccoli — fights cancer, improves bone health, improved digestion, and detoxification
Fruit — will serve as healthy carbohydrates and even out your nutrient intake with the veggies
Option #4 — Turkey, Bacon & Avocado Wrap
Roasted Turkey Breast — very little fat, so lean protein source
Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
Tomato — improves heart health, fights cancer, and improves skin health
Mixed Greens — improved cardiovascular health, gastrointestinal health, and metabolism
Red Onions — lots of nutrients, antioxidants, and improves heart health
Ask if they have corn tortilla instead to increase fiber and healthfulness of the wrap. Flour wrap is not ideal but will help in keeping full
Ask for turkey bacon instead of hickory-smoked bacon it comes with to reduce bad fats, sodium, and cholesterol
Skip the ranch to reduce empty calories
Option #5 — Grilled Chicken & Veggie Salad
Grilled Chicken Breast — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
Tomato — improves heart health, fights cancer, and improves skin health
Onions — lots of nutrients, antioxidants, and improves heart health
Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
Mushrooms — lowers cholesterol, prevents diabetes, and improves bone health
Grilled Lemon — assists with weight loss, prevents kidney stones and reduces fever
Mixed Greens — improved cardiovascular health, gastrointestinal health, and metabolism
Skip the honey balsamic vinaigrette to avoid the empty calories from the sugar, as well as the added sodium. This is where the sugar is coming from on the nutrition facts, and thus the sugar content will go down significantly from removing this
More Useful Tools
Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail
Detailed Notes — consolidated notes for each fast-food establishment