在连锁餐厅订购的15种素食选择

Say goodbye to the days of feeling helpless and defeated when trying to eat out as a vegetarian. With the popularity of vegetarian and vegan diets on the rise, it’s becoming easier and easier to eat meatless at your favorite restaurants. Menus often include symbols indicating a meal is vegetarian-friendly, and servers are often trained to accommodate special diets. There are even entire apps dedicated to highlighting vegetarian-friendly restaurants.

Check out these suggestions to find the healthiest, tastiest meatless options at some of the most popular chain restaurants!

Healthiest Pick:Buddha’s Feast (steamed)

Why It Made the Cut:这道菜vegetarian heaven: five-spice tofu, asparagus, shiitake mushrooms, broccoli and carrots are tossed in a savory sauce to create a low-calorie, high-protein dish. If you’re looking for something a little more filling, order it stir-fried to add 230 more calories and 8 more grams of fat.

Nutritional Stats:260卡路里，4G脂肪，32G碳水化合物，10克纤维，26G蛋白

营养师的提示：对于素食主义者来说，全天获得足够多种蛋白质可能很困难。大豆产品（例如豆腐和Tempeh）是一个很好的蛋白质选择。它们富含必需的氨基酸和营养素，例如钙和铁。如果您通常不在家煮豆腐，请寻找在菜单上提供蛋白质包装餐的餐厅。

Close Contenders:

• 上海华尔道夫沙拉：To load up with vegetables, choose this kale salad garnished with fresh apples and grapes, candied walnuts and a miso-lime vinaigrette! (630 calories, 51g fat, 36g carbohydrates, 8g fiber, 11g protein)
• Stir-Fried Eggplant:If you can handle the spice, choose this Chinese eggplant tossed in a sweet soy-chili glaze with green onions and garlic. (480卡路里，23克脂肪，65克碳水化合物，9g纤维，7G蛋白）

Healthiest Pick:草莓田沙拉

Why It Made the Cut:This mixed green salad is topped with balsamic-glazed strawberries, fresh goat cheese, shaved Parmesan and glazed pecans, with a balsamic vinaigrette dressing.山羊奶酪是蛋白质的绝佳来源，其他奶酪和山核桃富含抗氧化剂和健康脂肪的卡路里。

Nutritional Stats:610 calories, 10g fat, 40g carbohydrates, 6g fiber, 11g protein

营养师的提示：简单的沙拉可能很无聊和不满意。寻找那些掺有奶酪和坚果以及水果或蔬菜的食品，以制作一种沙拉，使您燃烧几个小时！通常，混合蔬菜，羽衣甘蓝和菠菜是最营养的生菜选择。用典型的高热量调味料代替橄榄油，香醋和一点点柠檬汁。

Close Contenders:

• 菠菜佛罗伦萨大面包：Spinach, artichoke hearts, a blend of creamy cheeses and fresh basil combine to create the perfect veggie flatbread. Found on the appetizer menu, this dish is a lighter option that can be paired with a side of steamed broccoli (50 calories). (540卡路里，15克脂肪，49g碳水化合物，3G纤维，17G蛋白）
• 番茄罗勒汤：When offered as the soup of the day, this dish is the perfect light lunch or dinner option. Chunky tomatoes and fresh herbs and spices combine with crumbled feta cheese and crunchy croutons for a classic savory dish. Pair it with a house salad (210 calories) for a boost of vegetables. (300卡路里，24克脂肪，20G碳水化合物，4G纤维，5G蛋白）

Healthiest Pick:Whole Grain Linguine with Traditional Marinara Sauce

Why It Made the Cut:用丰盛的素食餐食获取面食。虽然许多其他无肉意大利菜都严重依赖奶油和奶酪，但这种选择都不是纯素食！将这道菜与著名的房屋沙拉配对，配低脂调味料只有90卡路里的卡路里和一个充满蔬菜的碗。

Nutritional Stats:490卡路里，13G脂肪，74克碳水化合物，16G纤维，19G蛋白

营养师的提示：When looking for a protein-packed plant-based meal, whole grains are a great place to start. Olive Garden’s whole grain linguine has 17 grams of protein alone — more than any other pasta option on the menu. As an extra bonus, whole grains are packed with fiber, keeping you satisfied for longer after each meal.

Close Contenders:

• Cheese Ravioli with Marinara Sauce:This ravioli dish is stuffed with a blend of Italian cheeses and topped with marinara sauce, providing a warm Italian classic. Consider splitting this dish with a friend if you need to shave off some calories. (780卡路里，39g脂肪，68G碳水化合物，5G纤维，41G蛋白）
• Ravioli de Portobello:这款馄饨塞满了浓郁的蘑菇，上面放着奶油熏制的奶酪，甚至可以满足人群中的食肉动物。这道菜的大尺寸使其比其他选项的卡路里数量略高，因此请考虑将其中的一半放在明天的午餐中。（（820 calories, 46g fat, 73g carbohydrates, 6g fiber, 27g protein)

Healthiest Pick:奶酪辣酱玉米饼和黑豆

Why It Made the Cut:This combination is offered on the flexible Fresh Mex Pairings Menu. Looking for a few less calories? Just pick two of these dishes instead of all three. If you want to substitute different side dishes, this menu also offers a house salad.

Nutritional Stats:590卡路里，26克脂肪，64克碳水化合物，8G纤维，23G蛋白

营养师的提示：墨西哥美食的两种主要食品 - 大米和豆类 - 都是素食和纯素食的绝佳选择。将米饭和豆类结合在一起，为您的身体提供“完整”的蛋白质，这意味着您可以在一顿饭中获得所需的所有必需氨基酸。（素食主义者的其他完整蛋白质选择是藜麦，鸡蛋和乳制品。）

Close Contenders:

• Vegetarian Fajitas:Build this vegan dish by starting with the fajita peppers and onions as your topping, paired with corn tortillas for a hearty whole grain. (450卡路里，24克脂肪，52克碳水化合物，7g纤维，6G蛋白）
• 与藜麦麦啤酒混合物的房屋沙拉：Start with a house salad, and then add the quinoa-wheat berry blend to get a hearty serving of whole grains with your vegetables. Add a side of asparagus and garlic-roasted tomatoes (70 calories) or black beans (120 calories). (270卡路里，10克脂肪，37G碳水化合物，5G纤维，10G蛋白）

Healthiest Pick:Sautéed Mushrooms, Steamed Broccoli and a House Salad

Why It Made the Cut:If you’re looking to boost your veggie intake, the Outback side dish menu has you covered. Mushrooms, broccoli and a fresh house salad are just some of the many dishes you can combine for a delicious meal. You can also sub out fresh seasonal mixed veggies (148 calories) or a baked potato (230 calories).

Nutritional Stats:377 calories, 21.3g fat, 32.9g carbohydrates, 9.8g fiber, 16.1g protein

营养师的提示：Although eating at a “steakhouse” might seem like one of the least vegetarian-friendly choices, Outback offers an impressive list of vegetable side dishes, ranging from grilled asparagus and sautéed mushrooms to a baked sweet potato. Pairing any of these side dishes with a vegetarian entree or appetizer can create a flavorful meatless meal.

Close Contenders:

• Blue Cheese Pecan Chopped Salad:Found on the premium salad menu, this fresh salad is a combination of mixed greens with shredded carrots, red cabbage and green onions topped with flavorful cinnamon pecans and Aussie crunch. It’s all tossed with blue cheese vinaigrette and topped with blue cheese crumbles. (339 calories, 16.6g fat, 38.7g carbohydrates, 10.2g fiber, 14.1g protein)
• 与芦笋的红薯：从澳大利亚的一面列出来，但是这双蔬菜是我们最喜欢创建美味植物性餐的组合。（（346卡路里，6.2g脂肪，67G碳水化合物，11.6g纤维，7.2g蛋白质）