How To Make ANY Restaurant Meal Low Calorie

Here’s my most important nutrition strategy when ordering at restaurants. You will also learn why you should think twice before eating any meal at any restaurant. High calorie vs. low calories meals are discussed and examples shown.

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MARK: Hey, it’s Mark Perry creator of

and, I’m in New York City, hanging out
at Kings Bay and

I wanted to show you a really important
nutrition strategy

that I use all the time, I think it’s
one of the

most important reason why I’ve been able to
eat out at restaurants all the time,

ordering and living in New York City,

and I’m still able to get leaner overtime,
and I wanna give an example of

why it’s so important to customize
your meals.

And so I was recently at a Greek take-out
restaurant, and their most popular meal

is right next to me, it’s just a chicken platter
and so I wanna go over each of the ingredients for you

so you realize how these ingredients can add up if you
do not customize it

So, first off you have deep fried chicken cutlet that’s
around about 6 ounces, that’s

around 550 to 600 calories easily.

Because it’s deep fried, and because it’s breaded,
that adds an extra probably 250 calories at least

to the chicken. Then on top of it if you can see,
it’s tahini sauce, about 2 tablespoons of tahini sauce

and when I was looking it up, the tahini sauce
range from about 100 or 200 calories for 2 tablespoons.

Then, underneath the chicken, you have at least a cup
of rice. Probably two cups but let’s just say one cup

which is a good 200-250 calories.

Now for the kicker, you got a huge amount of hummus
here, which is probably half cup at least.

For a normal amount of hummus, a half cup of
hummus it’s around 200-250 calories.

And this particular hummus is probably a lot more.

You have lettuce which is negligible in terms
in number of calories it has.

But it has 2 tablespoons of Italian dressing
on it,

which is roughly 150 calories.

Then, they give you a side, and you can
choose a vegetable.

The most popular serving is one cup of,
carrots. A cup of carrots is about

50 calories, 75 calories.

And if this was enough food, they give you a pita.

and this is about a 6inch pita, which is around
150 calories.

And so, when you add all this up, you know, you think+
Oh, it was a harmless chicken platter,

it’s at least 1500 calories minimum. I really don’t
wanna know, I might be given 2000.

And so, this is what happens if you eat what people give you,
when you go out to a restaurant.

You know, there’s a lot here. The fact that it’s
deep fried.

The fact that you have tahini sauce and the olive
oil and

the salad dressing. Like, those things right there
there’s like 500 calories right there.

I mean, that’s enough for an entire lunch.
And so, I’m gonna show you,

the healthier option instead. Or the customized
option right now.

And so, this is customizing your meal.
So instead of getting the deep fried chicken,

you can get the grill chicken, which reduces
the calories significantly

so it’s about 300 calories for 6 ounces
of chicken.

You got a cup of lettuce as oposed to
probably a quarter or half a cup of lettuce over there.

And that’s negligible, like 30 calories.

I’ve got I have a third of a cup of beans
and vegetables right here.

Beans are high in fiber, they help to
fill you up.

It’s a decent source of carbohydrates and
that’s roughly 100-150 calories max.

The hummus is about a third of a cup
and it’s around 130 140 calories.

So when you add al that together
we’re talking 550 600 calories.

It’s a decent sized lunch in my opinion.

I mean, this is gonna help you get leaner
it’s gonna help you feel a lot better

because after that you are gonna go into
food coma, or at least I would,

while on this one I feel energetic
right after and you’re gonna feel full

and you are gonna be happy with the results
you get.

And so, I think that’s really it.

I do want to emphasize, customizing
your meals is key

and will help you keep your calories

and help you get leaner overtime if
you keep your calories lower.

And, if you’re watching this video on
YouTube, you can check out the description

I have a link to the full article on, and if you’re watching this video

on, right below this video I have more
information for you to help you customize your

own meals when you eat out in restaurants.

So, thank you very much for watching this video
and see you next week.

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  • Thank you very much Friday today very motivated fat loss muscle gains

  • I thought a cup of carrots is usually about 30 calories

  • Mark you are soooo handsome….thank you for the helpful vids!!!

  • Dude your a Ectomorph !

  • Scaling down the calories great advice but I'm still not going near a chicken take away of any sort Marc, as the chicken won't be free range (so chickens raised in high stress environment and their stress hormones are now in your body) and the canned beans are likely nutrient poor and often salt high. So lean indeed but healthy? I question that. Thanks for really thought provoking vids.

  • Thanks Mark for the video I've just been visting your website and I liked the information therein. I am going to consider these tip in my workout

  • I look at Belly Fat TorchMax, his is good, but you have to pay to see his program, he gives this long video about burning belly fat, but in the end you have to pay to see how he does it. A friend of mine showed this to me.

  • Thanks, I really appreciate it! Haven't put up a new video in a while, but next time I start putting them up I hope to put up one per week. Thanks for the encouragement.

  • Thanks for the nice comment. Much appreciated!

  • Just skip your meal instead

  • Good video. I know a lot of people are reluctant to ask for changes and substitutions, but it's absolutely necessary if you're forced to eat out on a regular basis. Also, it's important to ask questions. I've ordered steamed vegetables which are sprayed with butter after they are steamed. Be sure to tell them not to do that and to put all sauces and condiments on the side so you can decide how much you want to use.

  • I recently achieved a first on an assignment about an athletes dietary requirements on a nutrition related module tutored by professionals, nothing in the feedback they gave suggested I made any mistake when referring to kilocalories or calories. Pitifully, you are clutching at straws for arguments sake. By the way, I have understood everything you are saying and it is all correct. However, you are too concerned with the theory and not the actual practices involved, lack of experience I think.

  • You just made the same error again. According to your "professional" nutritionists, an alternative term to kilo calories is "Calories" with a capital C, but only in writing. In speech the proper term according to the same nutritionists it should be said as "large calories" to reference the capital C. What is it you don't understand?

  • Yes but unfortunately what you think does not matter, that's just how it is, in speech or writing, when talking about nutrition kilocalories and calories are the same. The term calories is more commonly used but on food packaging kcal stands for calories.

  • It's a stupid definition because it's just a dumbed down version of the kilo prefix, but "1.5 large calories" would be valid in speech while "1.5 Calories" as opposed to "1.5 calories" would be valid in writing as those are the definitions. However I feel they are just causing confusion and think it should be denoted "1.5 kilo calories" and "1.5 kcal" respectively as they are in the cans here. If there's less or more in some other version in another country I don't know.

  • Just going back to your original statement about there being 1500 calories in a coca cola zero, when you are presented with kcal as the unit on food packaging i.e. 0.75kcal you would say that as 0.75 "calories", because it is to do with nutrition. No one could say "there are 750 calories in this coca cola zero" without causing confusion because that is simply not how people discuss calories in a nutritional context. Do you understand?

  • I searched around for a bit and found that there's something called a "large calorie". According to some dictionaries, a large calorie can be denoted as "Cal" as opposed to "cal" to mark the kilo prefix, possibly because people are too stupid to know what prefixes are. I do not agree with this and I withhold the opinion that at least someone in speech saying "calorie" as opposed to "large calorie" when referencing a kcal is stupid as fuck, I can see were you get your argument from.

  • I have face palmed every time I read your replies. I'll make my my argument clear for you. In NUTRITIONAL TERMS, a calorie and a kilocalorie are the SAME, the terms can be used interchangeably. Can you really not grasp that? It's embarrassing.

  • Who cares about definitions? Do you know how much chaos there was before the SI-system?
    But yea, sure, lets throw them out the window. The moon is made of cheese, smoking is healthy, the earth is larger than the sun and cancer is less dangerous than a cold. Also, I can walk around the world in 2 minutes, an electron is 6 metres in diameter and I weigh 5 grams.
    I would never trust anyone who claimed that a calorie is the same thing as a kilo calorie.

  • You just don't understand do you, in nutritional terms a calorie and a kilocalorie is the same thing. Who cares about heating water, you're just trying to blag your way into being correct. You are right about a 'kilo' meaning x1000 but in terms of nutritional values and units they are the same thing, i've tried to explain this to you several times. Nobody uses the term kilocalorie to define gda's do they, because calorie is the shortened word. Check the ACSM guidelines. Also calm down

  • The definition of 1 calorie varies but the conventional number used is 4.18 Joule which is the energy needed to heat 1 Litre of water from 19 to 20 degrees Celsius at standard atmospheric pressure, 101.3 kPa. However, the value is too small to be conveniently used as a measurement of the chemical energy in certain volumes of different foods. Therefore the prefix kilo, meaning "…times 1000", is put in front of the unit to create a kilo calorie, kcal.

    Anyone that says otherwise IS WRONG.

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