I recently shared my Top 5 Macro-Friendly Restaurants, and I thought I’d take a closer look at their menus and share my picks for macro-friendly meals. Although I’ve analyzed the menu of my Top 5 (here, here, here, here, and here), I thought I’d check out the menu of some other popular restaurants. This week: Cracker Barrel (breakfast only). As everyone has different nutrition needs, here are the categories I’m using to assess the meals. Please note that while I’m strictly discussing numbers, meals that are not on this list or meals that fall outside of my specified parameters aren’t inherently unhealthy (in the same way that meals on the list aren’t inherently healthy). These are arbitrary measures that I’m using to assess the meals, and in no way are they the sole measures of a meal's health or nutritional value. THE CRITERIA:I’m choosing/building a meal from each menu using the following criteria: Basic Meal: each meal is within the caloric range of 500-700 kcal (which is approximately ¼ of the daily calorie requirements for adults consuming 2000 kcal) Low-Fat: For my purposes in evaluating the macros of the meal, low fat means 30% or fewer calories in the meal come from fat. Low-Carb: For my purposes in evaluating the macros of the meal, low-carb means that 20% or less of the calories in the meal come from carbohydrates (all carbs - not net carbohydrates) Vegan: the meal contains no products derived from animal sources (no meat, dairy, eggs, gelatin, honey) High-protein: For my purposes in evaluating the macros of the meal, 20% or more kcal come from protein Low-Cal: For my purposes in evaluating the macros of the meal, low-calorie constitutes meals containing fewer than 400 kcal BASIC MEAL:The Meal: Old Timers Breakfast with 2 turkey sausage, fried apples, 1 biscuit (no jam/gravy/butter) The Macros: 670 kcal, 26 g fat (35%), 77 g carbohydrate (46%), 32 g protein (19%) HIGH-PROTEIN MEAL:The Meal: Smokehouse Breakfast with 2 turkey sausage and 1 biscuit (no jam/gravy/butter) The Macros: 500 kcal, 24 g fat (43%), 40 g carbohydrate (2 g fiber; 32%), 31 g protein (25%) LOW-CAL MEAL:The Meal: Good Morning Breakfast (Grits, egg whites, tomatoes, fresh fruit) The Macros: 304 kcal, 8 g fat (24%), 31 g carbohydrate (3 g fiber; 41%), 27 g protein (36%) This meal is also a good option for: High-Protein LOW-CARB MEAL:The Meal: 4 scrambled eggs, grits, 2 turkey sausage patties, 2 egg whites The Macros: 557 kcal, 28.5 g fat (46%), 22 g carbohydrate (2 g fiber; 16%), 53 g protein (38%) Notes: All items are ordered from the side menu. There are no meals on the menu that meet the low carbohydrate criteria outlined above. LOW-FAT MEAL:The Meal: Uncle Herschel’s Breakfast with egg whites, fried apples, grilled catfish, and 1 biscuit (no jam/gravy/butter) The Macros: 660 kcal, 15.5 g fat (21%), 78 g carbohydrate (9 g fiber; 47%), 38 g protein (32%) This meal is also a good option for: High-Protein VEGAN MEAL:The Meal: Grits, fresh fruit, fried apples, 2 slices multigrain toast The Macros: 521 kcal, 8.5 g fat (15%), 102 g carbohydrate (12 g fiber; 78%), 9 g protein (7%) Notes: All items are ordered from the side menu; per the allergen information provided on the Cracker Barrel website, these items do not contain animal products. RESTAURANT NOTES:All nutrition information is provided in the nutrition pdf available on the Cracker Barrel website. Navigating the nutrition information is a bit cumbersome; no nutrition calculator is provided. Very few menu items are suitable for vegans. One of the beauties of tracking macros is flexibility - while these are examples based on the criteria that I outlined above, many meals are modifiable to preferences or macro requirements. And, of course, these meals are good options even if you don’t track macros. Adopting a sustainable approach to eating that meets your unique needs, supports your health, and makes you feel your best is the most significant factor to consider when choosing a dietary pattern. What's your go-to Cracker Barrel breakfast order?
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AuthorHello, I'm Alicyn! I am a registered dietitian and a former fitness competitor. I love all things food, fitness, personal finance, and productivity (super exciting, right?!) Join me as I explore my passions and work to build my ideal life! Archives
May 2024
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