“I would order the herb-grilled salmon,” says Alicia Anskis, RD, a clinical nutritionist in Boston. “Salmon is a great source of protein, which helps keep me full and satisfied, and is rich in anti-inflammatory omega-3 fatty acids.”
This meal only has 9 grams of carbohydrates, which can be a plus if you’re watching your carb intake. Since this meal is also high in sodium (1,360 mg), plan accordingly and consume lower-sodium foods during the rest of the day.
Per serving: 610 calories, 45 g fat, 9 g carbs, 45 g protein
Best Salad: Famous House Salad
Whether you’re ordering it before your meal or as your main course, you can’t go wrong with this tasty classic — which includes 3 grams of fiber to help fill you up.
If you’re enjoying it before an entrée, order it without dressing or get low-fat Italian dressing on the side, says Kolesa. Their Signature Italian Dressing is high in saturated fat, representing 75 percent of the daily recommended limit. That may fit into your eating plan if you’re having soup alongside it and being mindful of your saturated fat for the rest of the day. If not, then this small dressing swap can help create a more balanced meal.
To make this a full meal, order a side of grilled chicken to toss on top, which will add 26 grams of protein.
Per serving (salad only with low-fat dressing): 100 calories, 4 g fat, 13 g carbs, 2 g protein
The Takeaway
- If you’re a regular at Olive Garden — or only go there occasionally — there are many ways to cut back on calories and unhealthy ingredients while still enjoying a plate of pasta.
- Choosing smaller lunch-sized portions, splitting a dish with a friend, and boxing up half for leftovers are all easy approaches to enjoying a healthy meal.
- Olive Garden meals can be large and extremely high in sodium, so if you do eat a full entrée, make sure you watch your salt intake for the rest of the day.