Everything from burgers to salads and breakfasts to dinners: Diners are among the best bargains around, with very large portions at usually fair prices. Therein lies the problem—many diner dishes easily top 400 calories, and some are the equivalent of at least two 400-calorie meals Plus, you're likely to be offered unlimited soft drink and bread basket refills, another source of extra calories. The good news is that diner menus usually have something for everyone, including sandwiches that are easy to split, salads with your choice of high- or lower-calorie dressings, plain grilled meats and fish, and several types of fresh fruit. As always, remember to ask for exactly what you want.
How to be calorie-wise in diners:
1 Read through the entire menu before deciding what to order. Then be sure to pick enough veggies and fruit, with smaller portions of grain and protein foods.
2. If you have a choice of cooking methods, such as fried or broiled, choose the lower-fat methods. Go for broiled, grilled, and steamed, and say no to fried or pan-fried.
3. You may need to order "deluxe" to get lettuce and tomato on your burger or sandwich; deluxe dishes also come with fries. Ask if you can swap the fries for a side salad or extra veggies.
4. To keep burger calories under control, order a leaner meat like turkey, chicken, or even ostrich or bison; add bulk with freebie vegetables like lettuce and tomato; and leave half your bun on the plate.
5. Order wisely if you select a "dinner" that includes side dishes. A salad with dressing on the side, a broth- or tomato-based soup, and cooked vegetables usually are lower-calorie picks than potatoes or grain dishes.
APPETIZERS
SMALL STUFFED MUSHROOMS (1″): 8 mushrooms: 550 calories
6 mushrooms: 410 calories
2 mushrooms: 140 calories
STUFFED POTA TO SKINS
4 potato skins: 280 calories
6 potato skins: 420 calories
2 potato skins: 140 calories
FRIED ZUCCHINI STICKS WITH MARINARA SAUCE
8 sticks (2 cups) + ¼ cup sauce: 620 calories
5 sticks (1¼ cups) + 2½ Tbsp sauce: 420 calories
2 sticks (½ cup) + 1 Tbsp sauce: 155 calories
Chicken Breast
2 small stuffed mushrooms: 140 + 3 oz grilled chicken breast: 140 + Small salad (1 cup lettuce + ½ medium tomato + 1 Tbsp honey mustard dressing )
110 = 390 calories
- protein
- fruits/veggies
Skip the appetizers page of the menu. Most appetizers are extremely high in calories and otherwise low in nutrition.
Soups:
MATZO BALL SOUP
1 bowl soup (1 ½ cups) + 3 matzo balls: 260 calories
1½ bowls soup (2¼ cups) + 5 matzo balls: 430 calories
1 bowl soup (1½ cups) + 1 matzo ball
105 calories
MANHATTAN CLAM CHOWDER
1 bowl (1½ cups): 200 calories
2 bowls (3 cups): 400 calories
1 cup: 130 calories
CHICKEN NOODLE SOUP
1 bowl (1½ cups): 160 calories
4 cups: 400 calories
1 bowl (1½ cups): 160 calories
SPLIT PEA SOUP
1 bowl (1½ cups): 280 calories
2 cups: 380 calories
1 cup: 190 calories
CHILI with Cheddar cheese and sour cream: 1 bowl chili (2 cups) + 3 Tbsp Cheddar cheese + 2 Tbsp sour cream: 540 calories
3/4 bowl chili (1½ cups) + 1 Tbsp Cheddar cheese + 1 Tbsp sour cream: 370 calories
1 cup chili + 1 Tbsp Cheddar cheese + 1 Tbsp sour cream: 260 calories
Split Pea Soup
1 cup split pea soup
190 + 4 saltine crackers: 50 + ½ brownie + ¼ cup vanilla ice cream: 180 = 420 calories
- good fats
Split pea soup, bean soup, and vegetarian or meat-and-bean chili are top sources of fiber on the diner menu.
Salads:
SMALL SALAD
1 cup lettuce + ½ medium tomato + 2 Tbsp honey mustard dressing: 180 calories
9 cups lettuce + 4½ medium tomatoes + 3 Tbsp honey mustard dressing: 415 calories
1 cup lettuce + ½ medium tomato + 1 Tbsp honey mustard dressing: 110 calories
DIET PLATTER
1 cup fruit salad + 1 cup low-fat cottage cheese + 1 cup Jell-O + 2 slices tomato: 430 calories
1 platter
430 calories
1 cup fruit salad + ½ cup low-fat cottage cheese + 2 slices tomato: 190 calories
CHEF'S SALAD
4 cups romaine + 4 tomato wedges + 2 oz each turkey, ham, roast beef + 2 sliced eggs + ¼ cup sliced American cheese + 2 Tbsp sliced olives + 4 Tbsp ranch dressing: 850 calories
½ chef's salad: 425 calories
4 cups romaine + 4 tomato wedges + 1 oz each turkey, ham, roast beef + 1 egg + 1 tsp olive oil + 1 Tbsp balsamic vinegar
260 calories
TUNA SALAD PLATTER (½-CUP SCOOP)
2 scoops tuna salad (1 cup) + 2 lettuce leaves + 2 slices tomato: 540 calories
1½ scoops tuna salad (3/4 cup) + 2 lettuce leaves + 2 slices tomato: 410 calories
1 scoop tuna salad (½ cup) + 2 lettuce leaves + 2 slices tomato: 280 calories
GREEK SALAD
2 cups romaine + 1 medium tomato + 5 Greek olives + 3 stuffed grape leaves + ¼ cup crumbled feta + 4 Tbsp Italian dressing: 480 calories
2 1/3 cups romaine + 1 large tomato + 8 Greek olives + 4 stuffed grape leaves + 3 Tbsp crumbled feta + 1 Tbsp Italian dressing: 410 calories
2 cups romaine + 1 medium tomato + 5 Greek olives + 3 stuffed grape leaves + 2 Tbsp crumbed feta + 1 tsp oil + vinegar to taste: 300 calories
Chef's Salad
2 stuffed potato skins: 140 + Chef's salad (4 cups romaine + 4 tomato wedges + 1 oz each turkey, ham, roast beef + 1 egg + 1 tsp olive oil + 1 Tbsp balsamic vinegar)
260 = 400 calories
- protein
- fruits/veggies
Greek Salad
1 small stuffed mushroom: 70 + Greek salad (2 cups romaine + 1 medium tomato + 5 Greek olives + 3 stuffed grape leaves + 2 Tbsp crumbled feta + 1 tsp oil + vinegar to taste)
300 + 2 saltine crackers: 25 = 395 calories
- good fats
- fruits/veggies
Scrambled Egg Beaters and Toast
½ cup scrambled Egg Beaters
60 + 2 slices whole wheat toast
140 + 2 pats butter: 60 + 2 tsp jam
40 + 1 cup orange juice
110 = 410 calories
- fruits/veggies
Standard seasoned croutons will set you back about 25 calories for 2 tablespoons, or much more if the diner fries its own from leftover bread.
BREAKFAST AND BRUNCH
Diners are as popular for breakfast and brunch as they are for lunch and dinner.
BREAKFAST AND BRUNCH CALORIES
½ grapefruit 50
½ cup scrambled Egg Beaters 60
1 slice whole wheat toast 70
2 pieces Canadian bacon 90
½ cantaloupe 90
1 cup orange juice 110
3 strips bacon 150
1 cup oatmeal 160
2 fried eggs: 180
3 pancakes: 180
1 Belgian waffle 190
2 scrambled eggs: 200
3/4 cup hash browns 200
3 sausage links 250
Blueberry muffin: 360
3-egg cheese omelet 370
BREAKFAST AND BRUNCH CONDIMENTS CALORIES
1 tsp jam 20
1 Tbsp fresh whipped cream: 25
1 tsp butter: 30
2 Tbsp maple syrup 100
BURGERS AND SANDWICHES
HAM AND SWISS SANDWICH ON RYE
2 slices rye bread + 3 oz ham + 2 oz Swiss cheese + 1 leaf lettuce + 1 slice tomato + 2 Tbsp mayo: 520 calories
3/4 sandwich: 390 calories
½ sandwich, no mayo + 1 tsp mustard: 165 calories
VEGGIE BURGER
1 whole wheat bun + 2 oz veggie burger patty + 1 leaf lettuce + 1 slice tomato + 1 Tbsp ketchup: 245 calories
1 2/3 burgers: 410 calories
1 burger: 245 calories
TURKEY BURGER
1 white or wheat bun + 8 oz ground turkey patty + 1 leaf lettuce + 1 slice tomato + 1 Tbsp ketchup: 495 calories
3/4 burger: 375 calories
½ burger: 250 calories
LARGE CHICKEN CAESAR WRAP (10″): 10" wrap + ¼ cup lettuce + 3 oz grilled chicken + 2 Tbsp Parmesan + tomato + 2 Tbsp Caesar dressing: 580 calories
2/3 filled wrap: 390 calories
½ filled wrap, no dressing + 1 tsp olive oil + vinegar to taste: 250 calories
TUNA MELT (½-CUP SCOOP)
2 slices rye bread + 1 scoop tuna + 2 slices American cheese: 560 calories
3/4 sandwich: 420 calories
½ sandwich: 280 calories
OPEN-FACE ROAST BEEF SANDWICH AU JUS
½ large roll + 8 oz roast beef
650 calories
2/3 sandwich: 440 calories
½ sandwich: 325 calories
GRILLED CHEESE SANDWICH
2 slices white bread + 2 slices American cheese + 2 tsp unsalted butter: 340 calories
1¼ sandwiches: 425 calories
1 sandwich: 340 calories
HAMBURGER
1 hamburger bun + 8 oz lean beef patty + 1 leaf lettuce + 1 slice tomato + 1 Tbsp ketchup: 775 calories
½ hamburger: 380 calories
½ hamburger: 380 calories
BBQ PORK SANDWICH
1 hamburger bun + 4 oz BBQ pork + 1 leaf lettuce + 1 slice tomato: 380 calories
1 sandwich: 380 calories
1 sandwich: 380 calories
SMOKED TURKEY CLUB
3 slices white bread + 3 oz smoked turkey + 3 strips bacon + 2 slices Swiss cheese + 2 leaves lettuce + 2 slices tomato + 3 Tbsp mayo: 1,080 calories
2 slices bread + 3 oz smoked turkey + 1 strip bacon + 1 slice Swiss cheese + 1 leaf lettuce + 1 slice tomato + 1 tsp mustard, no mayo: 415 calories
2 slices bread + 3 oz smoked turkey + 1 strip bacon + 1 slice Swiss cheese + 1 leaf lettuce + 1 slice tomato + 1 tsp mustard, no mayo: 415 calories
Veggie Burger
Veggie burger (1 whole wheat bun + 2 oz veggie burger patty + 1 leaf lettuce + 1 slice tomato + 1 Tbsp ketchup)
245 + 2 Tbsp grilled onions
15 + ¼ cup cole slaw
90 + ¼ cup potato salad: 75 = 425 calories
- fiber
Hamburger: ½ hamburger: 380 + 2 French fries
30 = 410 calories
- protein
Smoked Turkey Club
Smoked turkey club (2 slices bread + 3 oz smoked turkey + 1 slice Swiss + 1 strip bacon + 1 leaf lettuce + 1 slice tomato + 1 tsp mustard, no mayo) = 415 calories
- protein
To trim calories, choose lean meats like sirloin and pork tenderloin or lower-fat poultry such as skinless turkey and chicken breasts.
Entrées:
ROASTED TURKEY BREAST WITH GRAVY
6 oz turkey + ¼ cup gravy: 245 calories
9 oz turkey + 6 Tbsp gravy: 375 calories
3 oz turkey + 2 Tbsp gravy: 125 calories
GRILLED CHICKEN BREAST
6 oz: 280 calories
9 oz: 420 calories
3 oz: 140 calories
CHOPPED SIRLOIN PATTY WITH GRAVY
6 oz sirloin + ¼ cup gravy: 340 calories
7 oz sirloin + 1/3 cup gravy: 400 calories
4 oz sirloin + 3 Tbsp gravy: 230 calories
HAM DINNER
8 oz ham steak + 27 fries (1 cup) + 1 Tbsp ketchup + 1 cup lettuce + ½ medium tomato + 1 Tbsp honey mustard dressing: 805 calories
4 oz ham steak + 13 fries (½ cup) + 1 Tbsp ketchup + 1 cup lettuce + ½ medium tomato + ½ Tbsp honey mustard dressing: 425 calories
4 oz ham steak + 1 cup lettuce + ½ medium tomato + balsamic vinegar to taste: 170 calories
BROILED FILLET OF SOLE DINNER
6 oz fish + 1 cup Manhattan clam chowder + 1 cup sautéed mixed vegetables + 1 large baked potato with 2 Tbsp sour cream + 2 tsp butter: 810 calories
3 oz fish + 1 cup Manhattan clam chowder + 1 cup sautéed mixed vegetables + 1 medium roll: 420 calories
3 oz fish + 1 cup Manhattan clam chowder + 1 cup sautéed mixed vegetables + 1 medium roll: 420 calories
MEAT LOAF (1", 3 OZ SLICE), NO GRAVY
2½ slices: 1,075 calories
1 slice: 430 calories
1 slice: 430 calories
Fillet of Sole
Broiled fillet of sole dinner (3 oz fillet of sole + 1 cup Manhattan clam chowder + 1 cup sautéed mixed vegetables + 1 medium roll): = 420 calories
- protein
- fruits/veggies
Side Dishes
GRILLED ONIONS
½ cup: 60 calories
3 1/3 cups: 400 calories
2 Tbsp: 15 calories
SLICED TOMATOES
4 slices: 15 calories
100 slices: 375 calories
4 slices: 15 calories
STEAMED GREEN BEANS
1 cup + 1 pat butter: 70 calories
10 cups: 400 calories
1 cup: 40 calories
STEAMED BROCCOLI
1 cup + 2 Tbsp cheese sauce: 110 calories
8 cups, no sauce: 400 calories
1 cup: 50 calories
POTATO Salad:
½ cup: 150 calories
1 1/3 cups: 400 calories
¼ cup: 75 calories
COLE SLAW
½ cup: 170 calories
1 cup: 360 calories
¼ cup: 85 calories
SAUTÉED MIXED VEGETABLES
1 cup: 90 calories
4½ cups: 405 calories
1 cup: 90 calories
MEDIUM DINNER ROLL
1 roll + 2 pats butter: 160 calories
2½ rolls + 5 pats butter: 400 calories
1 roll: 100 calories
PASTA
1 cup: 220 calories
1 3/4 cups: 390 calories
½ cup: 110 calories
RICE PILAF
1 cup: 280 calories
1½ cups: 420 calories
½ cup: 140 calories
LARGE BAKED POTATO
(10½ OZ)
1 potato + 1 pat butter + 2 Tbsp sour cream: 390 calories
1 potato + 1 pat butter + 2 Tbsp sour cream: 390 calories
½ potato: 140 calories
BROWN RICE
1 cup: 220 calories
1 3/4 cups: 390 calories
2/3 cup: 150 calories
SWEET POTA TO FRIES
24 fries + 2 Tbsp ketchup: 330 calories
30 fries + 2 Tbsp ketchup: 400 calories
12 fries + 1 Tbsp ketchup: 170 calories
STEAK FRIES
1½ cups: 510 calories
1¼ cups: 425 calories
½ cup: 170 calories
FRENCH FRIES
40 fries (1½ cups): 600 calories
27 fries (1 cup): 400 calories
13 fries (½ cup): 200 calories
Ham Dinner
Ham dinner (4 oz ham steak + 1 cup lettuce + ½ medium tomato + balsamic vinegar to taste)
170 + ½ cup rice pilaf
140 + 1 cup fruit salad: 100 = 410 calories
- protein
- fruits/veggies
Sirloin Patty
4 oz chopped sirloin patty + 3 Tbsp gravy: 230 + ¼ cup potato salad: 75 + 1 cup sautéed mixed vegetables
90 = 395 calories
- protein
- fruits/veggies
Desserts:
FRESH STRAWBERRIES
1 cup + 2 Tbsp whipped cream: 100 calories
4 cups + ½ cup whipped cream: 400 calories
1 cup: 50 calories
CANTALOUPE
1 cup: 50 calories
8 cups: 400 calories
1 cup: 50 calories
FRUIT SALAD
1 cup: 100 calories
4 cups: 400 calories
1 cup: 100 calories
CHOCOLATE CREAM PIE (8", CUT IN TO 6 SLICES)
1 slice: 340 calories
1¼ slices: 425 calories
½ slice: 170 calories
BROWNIE (3" SQUARE)
1 brownie + ½ cup vanilla ice cream: 360 calories
1 brownie + ½ cup vanilla ice cream: 360 calories
½ brownie + ¼ cup vanilla ice cream: 180 calories
STRAWBERRY CHEESECAKE (8", CUT IN TO 8 SLICES)
1 slice: 360 calories
1 slice: 360 calories
½ slice: 180 calories
SUGAR COOKIE (3 OZ)
1 cookie: 410 calories
1 cookie: 410 calories
½ cookie: 205 calories
PECAN PIE (8", CUT IN TO 6 SLICES)
1 slice + ½ cup vanilla ice cream: 710 calories
½ slice + ½ cup vanilla ice cream: 425 calories
½ slice, no ice cream: 285 calories
Belgian Waffle
1 Belgian waffle
190 + 1 tsp butter: 30 + 2 Tbsp maple syrup
100 + 1 Tbsp fresh whipped cream: 25 + 1 cup sliced strawberries: 50 = 395 calories
- fruits/veggies
Diet Platter
Diet platter (1 cup fruit salad + ½ cup low-fat cottage cheese + 2 slices tomato)
190 + ½ sugar cookie: 205 = 395 calories
- fruits/veggies
DRINK YOUR CALORIES
Every dieter knows how easy it can be to pile on the calories with sugary sodas, but those aren't the only drink calories you need to be aware of.
1 cup black coffee or black or green tea 0 calories
1 Tbsp fat-free milk 5 calories
1 Tbsp whole milk 10 calories
1 tsp sugar 16 calories
1 Tbsp half-and-half 20 calories
1 tsp honey 20 calories
1 Tbsp flavored nondairy creamer 25 calories
1 cup tomato juice 40 calories
1 cup fat-free milk 80 calories
1 cup soy milk 110 calories
1 cup orange juice 110 calories
1 cup apple juice 110 calories
1 cup cranberry juice cocktail 140 calories
1 cup whole milk 150 calories
Beverages:
SOFT DRINKS (16 OZ GLASS)
1 glass: 170 calories
2 1/3 glasses: 400 calories
Unlimited diet soft drinks: 0 calories
COFFEE
1 cup + 2 Tbsp half-and-half + 2 tsp sugar: 70 calories
6 cups with 3/4 cup (12 Tbsp) half-and-half + ¼ cup (12 tsp) sugar: 420 calories
1 cup + 2 Tbsp whole milk + calorie-free sweetener: 20 calories
FAT-FREE MILK (8 OZ GLASS)
1 glass: 80 calories
5 glasses: 400 calories
1 glass: 80 calories
Pecan Pie
1 cup sliced strawberries: 50 + 1 glass fat-free milk: 80 + ½ slice pecan pie, no ice cream: 285 = 415 calories
- good fats
- fruits/veggies
Even if your coffee is served with little cups of half-and-half, don't be shy about asking for a small pitcher of milk instead.