Shoney's

Shoney's is harder to navigate. The Half O'Pound Dinner is the one plate that does the job on its own: 37g of protein in 400 calories. The Cobb Salad brings 33g of protein and 5g of fiber in 520 calories.

• →On the buffet, start with the Peel 'N Eat Shrimp and the Turkey & Gravy: 11 to 12g of protein per serving for 50 to 70 calories.
• →Add grilled shrimp or steak to the Garden Salad for 20g more protein.
• →The Slim Jim Omelet has 50g of protein, so half now and half boxed works.
• →Water and diet sodas are both zero-calorie and work well here.

In your first few months, the Half O'Pound Dinner is the easiest order: 37g of protein in 400 calories with no bun. Eat slowly and box what is left.