First of all, we need to understand that eating out at restaurants is probably one of the least healthy choices we can make. Especially on a new diet. However, it is unavoidable.
Now a days, with the internet, apps, nutrition calculators, and nutritional menus, we can save ourselves from overdoing or sodium intake!
Below you will find a few meals that will help you to eat out with your family and friends without feeling left out!
Please keep in mind that each of these meals is subject to change milligram wise if you add, take away, or substitute items.
I myself have tried most of these items. They are a welcome addition to my low sodium diet as most of them still contain the max amount of salt per meal . However, we all know, food prepared by someone else always tastes better!
One more thing to keep in mind. Everyone’s daily sodium intake is different. Use your own discretion when figuring out which meal is best for you. For example, I can have up to 1800 mg of sodium per day. I do not typically eat breakfast. Therefore, I can have up to 900 mg of sodium per meal for lunch and dinner. This opens up quite a few possibilities. However, if you are on a 1500 mg sodium diet, and you eat all 3 meals per day, you may have to lower your sodium count per meal. You would be allotted 500 mg per meal with no snacks in between.
Now to get to the good stuff!
Can I eat low sodium at IHOP?
Waffles:
- Belgian Waffle 750mg
- Gluten-Friendly Belgian Waffle 750mg
French Toast:
Combos:
- Classic Avocado Toast 660mg
- Quick 2 egg breakfast 220mg + Your meat choices. I usually don’t eat the meat
Omelette’s & Eggs:
- Egg White Omelette 290mg
- Omelette 440mg
- Fried Egg 65mg
- Hardboiled Egg 60mg
- Poached Egg 130mg
- Scrambled Egg 105
- Scrambled Egg White 95mg
Toppings for Eggs or Omeletts:
- Swiss Cheese 75 mg
- Pepper Jack Cheese 270 mg
- Hash Brown 230 mg
- Roasted Cherry Tomatoes 100mg
- Sauteed Green Peppers & Onions 45mg
- Sauteed Mushrooms 45mg
- Sauteed Spinach 85mg
- Tomato 0mg
- Avocado 0mg
- Fire Roasted Poblano Salsa 180mg
- Sour Cream 15mg
Salads:
Dressings:
- Balsamic Vinaigrette 360mg
- Honey Mustard 440mg
- Ranch 350mg
Sides:
- Broccoli Florets 25mg
- Buttered Corn 70mg
- Garlic Bread 240mg
- Corn Tortilla 50mg
- Fresh Fruit 5mg
- Grits 85mg
- Hash Browns 230mg
- Oatmeal 110mg
Toast:
- Buttered Toast with Jam – White 250mg
- Sourdough 240mg
- White Bread 240 mg
Feel free to get creative with all these items. Mix and match them. Also, they should be able to accommodate most requests.
Personally, I usually get an egg white and spinach omelette. I can pair that with fresh fruit, grits, or if I have a very light lunch even some hash browns!
I have also done the strawberry banana french toast and it was a welcome treat! Again, I have to watch my sodium at lunch, but it usually works out fine!
I hope this helps you!