Red Robin | Detailed
Overview
A plethora of options! For a burger joint, the healthy options can be customized to be even more optimal in meeting our nutrition goals.
Recommendations
Option #1 — The Wedgie™ Burger
Beef — high in fat and sodium, but high in protein as well
Guacamole — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
Tomato — improves heart health, fights cancer, and improves skin health
Onions — lots of nutrients, antioxidants, and improves heart health
Lettuce Wrap — request your sandwich to be wrapped in lettuce to reduce intake of empty calories from the regular bun
Request without the hardwood-smoked bacon to reduce cholesterol, sodium, and saturated fat intake
Served with bottomless Side Salad
Option #2 — Veggie Burger
Ancient Grain & Quinoa Patty — high protein for a grain and contains essential amino acids for a more beneficial, complete protein source
Mushrooms — request without parmesan sprinkles; lowers cholesterol, prevents diabetes, and improves bone health
Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
Romaine Lettuce — rich in antioxidants, prevents bone loss and improves heart health
Lettuce Wrap — request your sandwich to be wrapped in lettuce to reduce intake of empty calories from the regular bun
Garlic Aioli — to make this vegan, request without this
Tomato Bruschetta Salsa — if cheese is included, request without this to make it vegan
Served with bottomless broccoli
Option #3 — Bruschetta Chicken
Grilled Chicken — 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
Romaine Lettuce — rich in antioxidants, prevents bone loss and improves heart health
Onions — lots of nutrients, antioxidants, and improves heart health
Lettuce Wrap — request your sandwich to be wrapped in lettuce to reduce intake of empty calories from the regular bun
Ask for balsamic dressing on the side so you’re in control of how much is used (if any)
Ask for bruschetta salsa on the side so you’re in control of how much is used (if any)
Option #4 — Simply Grilled Chicken
Grilled Chicken — 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
Pickles — lots of nutrients, antioxidants, and improves digestion; if your sodium intake is high for the day, you can exclude this
Lettuce — rich in antioxidants, prevents bone loss and improves heart health
Tomato — improves heart health, fights cancer, and improves skin health
Onions — lots of nutrients, antioxidants, and improves heart health
Lettuce Wrap — request your sandwich to be wrapped in lettuce to reduce intake of empty calories from the regular bun
Option #5 — Grilled Turkey
Turkey Patty — very little fat, so a lean protein source
Lettuce — rich in antioxidants, prevents bone loss and improves heart health
Tomato — improves heart health, fights cancer, and improves skin health
Lettuce Wrap — request your sandwich to be wrapped in lettuce to reduce intake of empty calories from the regular bun
Ask for chipotle aioli on the side so you’re in control of how much is used (if any)
Option #6 — Ensenada Chicken™ Platter One Chicken Breast
Grilled Chicken — Request one chicken breast instead of two because there’s enough protein in a single breast and it will reduce sodium and cholesterol intake. 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
Mixed Greens — high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
Tomato — improves heart health, fights cancer, and improves skin health
Ask for without cheddar cheese to reduce saturated fat and sodium intake
Ask for without tortilla strips to reduce intake of empty calories
Ask for housemade salsa on the side so you’re in control of how much is used (if any)
Ask for salsa-ranch dressing on the side so you’re in control of how much is used (if any)
Option #7 — Sear-ious Salmon
Salmon — improves bone & joint health, protects brain & nerves, and assists in cardiovascular health
Broccoli — fights cancer, improves bone health, improved digestion, and detoxification
Ask for bruschetta salsa on the side so you’re in control of how much is used (if any)
Option #8 — Avo-Cobb-O
Grilled Chicken — 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
Egg — good protein source, but with the yolk, has more cholesterol so calibrate your intake accordingly (i.e. avoid cholesterol in other meals in the day to keep cholesterol levels in control)
Tomato — improves heart health, fights cancer, and improves skin health
Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
Mixed Greens — high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
Ask for dressing on the side so you’re in control of how much is used (if any)
Ask for without croutons to reduce intake of empty calories
Ask for without bleu cheese crumbs to reduce saturated fat and sodium intake
Ask for without hardwood-smoked bacon to reduce saturated fat, cholesterol, and sodium intake
Option #9 — Simply Grilled Chicken Salad
Grilled Chicken — 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
Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
Mixed Greens — high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
Ask for dressing on the side so you’re in control of how much is used (if any)
Ask for without croutons to reduce intake of empty calories
Ask for without cheddar cheese to reduce saturated fat and sodium intake
Sides
If you’re offered sides with your meal, I would suggest either of the following:
Bottomless Broccoli
This is the best option for a side dish. It has the most nutrition without any additional fat or sodium from oil, butter, or seasoning.
Bottomless House Salad
I had difficulty finding an ingredient list, so basing the contents off of the photo:
Lettuce — rich in antioxidants, prevents bone loss and improves heart health
Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
Tomato — improves heart health, fights cancer, and improves skin health
Carrots — regulates blood cholesterol, improves eye health, and lowers blood pressure
Cabbage — anti-inflammatory, antioxidants, and supports digestive tract
If it comes with dressing, ask for it on the side so you’re in control of how much is used (if any)
Any other ingredients outside of the vegetables should be removed
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