Fellow road warrior here. This list is excellent. Let me add some:

Asian chains:

• Panda Express: Teriyaki Chicken (grilled, NOT orange chicken) + Super Greens instead of rice. 300 cal, 36g protein. Shockingly good macros for fast food
• Pei Wei: Kung Pao Chicken, lunch portion. 420 cal, 30g protein. Ask for sauce on the side — you'll use 1/3 of it max on GLP-1

Sit-down restaurants:

• Outback Steakhouse: Victoria's Filet 6oz — 250 cal, 42g protein. Add steamed broccoli. This is genuinely one of the best restaurant meals you can get on GLP-1
• Red Lobster: Wood-Grilled Shrimp Skewers — 230 cal, 30g protein. Add a Caesar side salad. Seafood restaurants are gold mines for us

The WORST chains for GLP-1 users:

• Cheesecake Factory — literally everything has 1500+ calories. Even their "Skinnylicious" menu items are 500-700 cal and moderate protein
• Cracker Barrel — everything is fried, buttered, or both
• IHOP/Denny's — unless you get a plain omelet, you're in carb city

the Panda Express hack is genius. I've been ordering orange chicken like an animal. The grilled teriyaki chicken + super greens is a completely different meal macro-wise. Trying it tomorrow.

And YES the Cheesecake Factory is a trap. I went there last month for a friend's birthday and the SMALLEST entree I could find was still 900 calories. I ended up ordering a cup of chicken tortilla soup and an appetizer-sized beet salad and my friend looked at me like I was insane.

Pro tip for everyone: download the restaurant's app or check their website BEFORE you go. Almost every major chain has a full nutrition breakdown online now. I spend 5 minutes in the car before walking in and decide exactly what I'm ordering.

This saves me from:

1. Menu paralysis (everything sounds too heavy on GLP-1)
2. Social pressure ordering (when everyone else gets appetizers and I need to not)
3. Accidentally ordering something that's 1800 calories because it SOUNDED healthy (looking at you, Panera's "Mediterranean Veggie" sandwich at 590 cal with middling protein)

Also — MyFitnessPal has most chain restaurants pre-loaded with verified nutrition info. You can log your meal before you even eat it.

My personal secret weapon: Sweetgreen. Build your own bowl with chicken, eggs, raw veggies, and their green goddess ranch. Under 500 cal, 40+ protein, and you feel like a health guru eating it.

Important addition: PORTION SIZES. Most restaurant meals are 2-3x what any of us can eat on GLP-1. Don't feel guilty about:

• Immediately boxing half the entree before you start eating
• Ordering appetizer portions as your main
• Sharing entrees (my wife and I split a single chicken entree and we're both full)
• Ordering from the kids' menu (some places allow it, some don't, but it's worth asking)

I used to feel weird about this but honestly the server does not care. They've seen everything. And getting a to-go box means you've just pre-made tomorrow's lunch for free.