RAI's Meal Guide — Built by a Raptor

Japanese / Sushi

Sake Cafe

4880 N 9th Ave — $$ — (850) 494-9999

~500

Grilled Chicken Teriyaki

Grilled chicken with teriyaki sauce, steamed rice, side salad.

Clean grilled protein, solid lunch portion.

~350

Sashimi Platter

Assorted fresh sashimi. No rice filler, pure protein.

Omega-3s, low cal, high protein. The direction we're heading.

Skip: Tempura anything, dragon rolls, hibachi fried rice.

Ichiban

5555 N Davis Hwy — $$ — (850) 494-2227

~500

Chicken Teriyaki Bento

Bento box with grilled chicken teriyaki, rice, miso soup, salad.

Complete meal, built-in portion control from the bento box.

~400

Sashimi Dinner

Chef's selection sashimi with miso soup and salad.

Pure fish, no filler. Mediterranean/Japanese crossover.

Skip: Tempura rolls, hibachi combos with fried rice, cream cheese rolls.

Bonsai

Hilton Pensacola Beach — $$$ — (850) 932-8194

~350

Sashimi

Premium sashimi selection at the beach. Splurge spot.

Special occasion Japanese. Worth the price for quality fish.

~500

Ramen

Rich broth, noodles, protein. Warm and filling.

Comfort food that's still reasonable. Don't drink all the broth.

Skip: Tempura, fried appetizers. This is a splurge spot — keep the food clean even if the bill isn't.

Chinese

Uncle Jiang

8952 Pensacola Blvd — $ — (850) 477-9191

~400

Steamed Chicken with Vegetables

From the Health Food menu. Steamed, not stir-fried. Light sauce on the side.

One of the few Chinese restaurants with a dedicated healthy menu. Use it.

Skip: General Tso's, fried rice, lo mein, anything battered. The Health Food menu exists for a reason.

New Hong Kong House

5912 N Davis Hwy — $$ — (850) 280-8888

~400

Steamed Fish

Whole steamed fish with ginger and scallion. Clean preparation.

Traditional Cantonese healthy cooking. Omega-3s without frying.

~350

Dim Sum

Steamed dumplings, buns. Stick to steamed items, skip the fried.

Portion-controlled by design. Just count the steamers.

Skip: Fried dumplings, fried noodles, sweet and sour anything.

Korean

Lee's KBBQ & Hot Pot

6235 N Davis Hwy — $$ — (850) 332-7788

~600-800

AYCE Grilled Protein

All-you-can-eat Korean BBQ. Focus on chicken and lean cuts. Skip the marinated fatty cuts.

You control the grill. Stick to lean protein and banchan veggies.

~450

Bibimbap

Rice bowl with vegetables, egg, and protein. Mix with gochujang.

Built-in portion control. Lots of vegetables in every bite.

Skip: Unlimited pork belly, fried mandoo, excessive banchan refills.

Thai / Vietnamese

Thai Curry House

8200 US-98 — $$ — (850) 466-5748

~450

Green Curry Chicken

Chicken in green curry with vegetables. Ask for light coconut milk.

Flavorful without being heavy. The curry does the work, not the grease.

~200

Fresh Spring Rolls

Rice paper, shrimp, vegetables, herbs. NOT fried.

Perfect appetizer or side. Light, fresh, low cal.

Skip: Pad thai (600+), fried spring rolls, anything with "crispy" in the name.

Eurasian Bistro

2 locations: Downtown + N Davis — $$ — (850) 786-3459

~400

Pho Chicken

Chicken pho with herbs and bean sprouts. Light, warm, filling.

Broth-based, low fat. Perfect sick day or light dinner food.

~180

Fresh Spring Rolls

Rice paper rolls with shrimp and herbs. Peanut dipping sauce.

Incredibly light. Pair with pho for a full meal under 600.

Skip: Fried egg rolls, vermicelli bowls with fried spring rolls, sugary drinks.

Mediterranean

Levant Mediterranean Grill

440 E Chase St — $-$$ — (850) 542-7672

~550

Chicken Kabobs over Rice

Grilled chicken skewers, rice, side salad, hummus.

This is the target plate. Grilled protein, whole grains, fresh vegetables.

~500

Shawarma Plate

Chicken shawarma, rice, salad, tahini. Skip the pita bread to save calories.

Mediterranean comfort food done right.

Skip: Falafel (fried), extra pita bread, heavy hummus portions.

Greek's Fine Grill

W Fairfield Dr

~550

Grilled Chicken Plate with Rice and Salad

Mediterranean staple. Hummus on the side.

This is where we're going. Grilled protein, whole grains, fresh vegetables.

~480

Chicken Shawarma Wrap

Grilled chicken, tahini, vegetables in pita.

Mediterranean comfort food done right.

Founaris Bros Greek

6911 Pensacola Blvd — $-$$ — (850) 969-9099

~450

Greek Salad + Grilled Chicken

Fresh salad with feta, olives, tomatoes, cucumber, grilled chicken on top.

Classic Mediterranean. Light and clean.

Skip: Gyro meat (processed, fatty), fried calamari, pastries.

Agapi Bistro

555 Scenic Hwy — $$-$$$ — Special Occasion

Special Occasion Mediterranean

Upscale Mediterranean. Order grilled fish or chicken. Skip the heavy pasta dishes.

Date night or celebration spot. Keep the food Mediterranean even when splurging on price.

Mexican

Tacos El Fluffy

707 N Pace Blvd — $ — (850) 542-7107

~350

Breakfast Tacos

Egg, meat, salsa on corn tortilla. Simple and satisfying.

RAI's favorite. Cheap, fast, hits the morning threshold.

~400

Street Tacos (grilled chicken)

Corn tortillas, grilled chicken, onion, cilantro, salsa.

No cheese, no sour cream. Just meat and flavor.

Skip: Burritos (700+), quesadillas (cheese bomb), horchata (sugar bomb).

Taqueria El Asador

7955 N Davis Hwy — $ — (850) 696-3232

~400

4 Street Tacos (grilled chicken)

$2/taco. Corn tortillas, grilled chicken, onion, cilantro. Simple and legit.

Best value meal on this list. Four tacos, under 400 cal, under $10.

Skip: Burritos, tortas, anything with cheese and sour cream piled on.

Seafood

The Fish House

600 S Barracks St — $$-$$$ — (850) 470-0003

~450

Grilled Mahi

Fresh grilled mahi-mahi with vegetable sides. Ask for grilled, not blackened.

Local fresh fish, grilled clean. Mediterranean direction.

~500

Grilled Salmon

Wild-caught salmon, grilled with lemon. Side salad or steamed veggies.

Omega-3s from the source. The heart needs this.

Skip: Fried seafood platters, hushpuppies, cheese grits, fried shrimp.

Joe Patti's

524 S B St — $ — Fish Market

Fresh Fish for Home Cooking

Buy fresh salmon, mahi, snapper, shrimp. Take home and pan-sear or grill.

Freshest fish in Pensacola. Better quality than Publix, comparable price. Stock the freezer.

Pearl & Horn

1504 W Intendencia St — $$$ — (850) 332-5108

Special Occasion Seafood

USA Today top 44 restaurants. Upscale seafood. Order grilled fish.

Celebration or date night. Keep it grilled, skip the fried apps.

Captain D's

4373 W Fairfield Dr — $ — (850) 456-4178

~400

Grilled White Fish Meal with Green Beans + Corn

Grilled tilapia/whitefish (~150 cal) plus veggie sides. Not fried.

Closest to Mediterranean fish on a fast food budget.

~500

Grilled Salmon with Side Salad + Broccoli

Premium option. Verify availability — may be seasonal/limited.

Omega-3s. The heart needs this.

Skip: Fried fish platters (900+), hushpuppies (300), fried shrimp basket (800). If it's battered, it's not on the plan.

Hawaiian

Papa Nalu

3499 Gulf Breeze Pkwy — $-$$ — (850) 932-4837

~550

Teriyaki Chicken Plate

Grilled teriyaki chicken with rice and macaroni salad. Skip the mac salad, ask for extra rice or veggies.

Hawaiian plate lunch, solid protein. Just watch the sides.

~400

Poke Bowl

Fresh poke over rice with vegetables and sauces.

The ideal meal. Raw fish, rice, vegetables. Japanese-Hawaiian crossover.

Skip: Spam musubi, katsu (fried), extra macaroni salad.

Healthy / Breakfast

Cafe Single Fin

380 N 9th Ave — $-$$ — (850) 433-2929

~350

Acai Bowl

Acai blend with granola, fruit, honey. Most health-focused spot in Pensacola.

Clean fuel. Antioxidants, fiber, natural sugars only.

~450

Breakfast Burrito

Eggs, veggies, cheese in a tortilla. Solid morning fuel.

Hits the 400+ threshold for the med. Real ingredients.

Skip: Loaded smoothies with added sugar, oversized pastries.

Fast Food — When You Need It Now

Whataburger

Mobile Hwy

420

Grilled Chicken Sandwich

Your go-to. Unsweet tea. No fries. Verify availability — Whataburger rotates this.

Clean protein, no frying, leaves room for dinner.

730

Honey BBQ Chicken Strip Sandwich

Fried strips, bacon, honey BBQ, cheese. The heavy option.

Save for hard days only. That's almost half your daily target.

370

Breakfast: Bacon Taquito

Best breakfast option under 400. Add a hash brown (+200) to hit 570 for the med.

Quick, portable, hits the threshold.

450

Breakfast: Breakfast On A Bun (bacon)

Egg, bacon, cheese on a bun. Solid morning fuel.

Over 400 for the med without needing a side.

Skip: Patty Melt (900), Honey Butter Chicken Biscuit (610), Whatachick'n Deluxe (630), large fries (430)

McDonald's

Mobile Hwy

300

Egg McMuffin

The classic. Add a hash brown (140) to hit 440 for the med.

Balanced protein/carb, easy on the gut. Best fast food breakfast.

400

McChicken

Breaded chicken, mayo, lettuce. It's fried but portion-controlled.

No grilled chicken exists at McDonald's anymore. This is the lightest chicken option.

310

Chicken McNuggets (10 piece)

With a side salad instead of fries. Skip the sugary dipping sauces.

Protein-forward. Not ideal but functional.

Skip: Big Mac (550), Quarter Pounder (520), large fries (490), McFlurry (630). Note: McDonald's has NO grilled chicken options — all chicken is fried.

Taco Bell

Mobile Hwy

340

2x Chicken Soft Tacos

170 cal each. Simple, portioned, no beef.

Moving away from red meat starts here. Lowest cal real meal.

460

Chicken Power Bowl

Chicken, rice, beans, lettuce, tomatoes, sour cream, cheese. Verify still on menu.

High protein, filling. Skip sour cream to save 60 cal.

870

Mexican Pizza + 2 Doritos Locos Tacos (your old order)

Mexican Pizza (530) + 2 DLT (340). The comfort order.

Almost half your daily target. Once a week MAX. The direction we're leaving.

Skip: Nachos BellGrande (760), Crunchwrap Supreme (540), Baja Blast (280 sugar bomb), Chalupa Supreme (350 for one)

Burger King

Mobile Hwy

450

Chicken Jr.

Small breaded chicken, mayo, lettuce. Only real chicken option.

BK has NO grilled chicken. This is the least bad option.

310

Chicken Nuggets (8 piece)

Skip the dipping sauce or use mustard (0 cal).

Lower cal than the sandwich. Protein without the bun.

Skip: Whopper (660), Double Whopper (900), Ch'King (700+), onion rings (410). Honestly — avoid BK when possible. Worst menu for healthy options.

Culver's

N 9th Ave area

410

Grilled Chicken Sandwich

Better quality than most fast food grilled chicken. Side salad not fries.

Culver's actually makes this well.

350

Garden Fresco Salad with Grilled Chicken

Fresh greens, grilled chicken, light dressing.

The healthiest thing at Culver's. Mediterranean direction.

Skip: ButterBurger anything (470-750), cheese curds (670), concrete mixer (800+). The salad and grilled chicken are the only reasons to come here on the plan.

Fast Casual — Better Ingredients, Better Choices

Chipotle

N Davis Hwy

420

Chicken Burrito Bowl — The Light Build

Chicken, black beans, fajita veggies, pico, lettuce. NO rice, NO cheese, NO sour cream, NO guac.

Every topping adds 100+ cal. The light build keeps it under control.

600

Chicken Burrito Bowl — The Real Build

Chicken, black beans, fajita veggies, pico, lettuce, cheese, sour cream. No rice.

More satisfying. Skip the rice to save 200 cal and you're still under control.

400

Chicken Salad

Romaine base, chicken, black beans, pico, vinaigrette. No heavy toppings.

Lightest full meal. Fresh and filling.

Skip: Tortilla wrap (+320), guacamole (+230), chips and guac (+770 total), queso (+240). Use their online nutrition calculator to build custom.

Panera Bread

N Davis Hwy

560

Mediterranean Grain Bowl with Chicken

Grilled chicken, quinoa, feta, olives, tomatoes, hummus, arugula, tahini dressing.

This IS the Mediterranean diet in a bowl. Your target plate.

450

Asian Sesame Chicken Salad (whole)

Romaine, chicken, sesame seeds, wonton strips, almonds, sesame vinaigrette.

Japanese-adjacent flavors. Solid protein.

290

Breakfast: Avocado, Egg White & Spinach on Sprouted Grain

Morning order. Egg white, avocado, spinach, cheese. Add a banana (105) to hit 400 for the med.

Cleanest fast breakfast available. Real food, no grease.

Skip: Mac and cheese (980), bread bowl soups (900+), pastries (400-600), any "signature" sandwich (600+)

Publix Deli

Multiple locations

940

Chicken Tender Sub (whole) — Your Current Order

Provolone, lettuce, tomato, onion, buttermilk ranch.

The comfort order. Once a week is fine.

470

Chicken Tender Sub (half)

Same build, half size. Pair with a side.

Same satisfaction, room for dinner.

400

Boar's Head Turkey Sub (half) on wheat

Turkey, provolone, lettuce, tomato, mustard. No mayo.

Leaner protein, less calorie-dense. The direction we're heading.

Skip: Fried chicken (800+ per meal), potato salad side (350), cookies at checkout

Fast Food — More Options

Wendy's

Mobile Hwy area

380

Grilled Chicken Sandwich

Grilled chicken breast, lettuce, tomato on a bun.

Best grilled option here.

400

Apple Pecan Salad half with grilled chicken

Mixed greens, apple, pecans, grilled chicken, pomegranate vinaigrette.

Real salad. Not just lettuce and croutons.

Skip: Baconator, Frostys, large fries.

Zaxby's

Mobile Hwy / Nine Mile

480

Grilled Zalad (House with grilled chicken)

Mixed greens, grilled chicken, tomatoes, cheese, light dressing.

Solid salad. The grilled version is the move.

360

Grilled chicken sandwich no sauce

Grilled chicken breast on a bun, skip the sauce to keep it clean.

Light and simple. Let the chicken do the work.

Skip: Fried everything, Zax Sauce (180 cal per cup).

Popeyes

Mobile Hwy

170

Blackened chicken tenders 3pc

Not fried. Blackened seasoning, grilled. Ask specifically for blackened.

Hidden gem. Legitimately healthy at a fried chicken restaurant.

~270

Green beans + Red beans and rice (sides meal)

Green beans (40 cal) + red beans and rice (230 cal). A full sides meal.

Skip the protein entirely. The sides here are the hidden play.

Skip: All fried chicken, biscuits (260 each).

Arby's

Mobile Hwy

210

Classic Roast Beef Jr

Smallest roast beef option. Simple, portion-controlled.

Smallest option on the menu. Damage control.

320

Turkey Gyro half

Turkey, tzatziki, tomato, onion in a pita. Ask for half if available.

Closest thing to Mediterranean at Arby's.

Skip: Loaded items, curly fries, Meat Mountain.

Panda Express

Mobile Hwy / N Davis

380

Grilled teriyaki chicken with super greens

Teriyaki-glazed grilled chicken with kale, broccoli, cabbage blend.

Genuinely good. The super greens side is the key.

300

String bean chicken with super greens

Chicken, string beans, onions in a ginger soy sauce. Super greens base.

Light and veggie-forward. One of the cleanest combos here.

Skip: Orange chicken (490), chow mein, anything "crispy".

Sonic

Mobile Hwy

390

Grilled chicken wrap

Grilled chicken, lettuce, tomato in a flour tortilla. One of few safe options.

Emergency only. Sonic is rough for healthy eating.

Skip: Almost everything. Shakes, tots, blasts. This is a last resort.

Fast Casual — Better Options

McAlister's Deli

Multiple locations

~500

Choose Two: veggie chili cup + side salad

Half-portion combo. Veggie chili and a garden salad with light dressing.

Portion control built in. The Choose Two format works.

480

Grilled Chicken Caesar salad

Romaine, grilled chicken, parmesan, Caesar dressing on the side.

Classic and reliable. Dressing on the side saves 100+ cal.

Skip: King Club, loaded baked potato soup, sweet tea refills.

Jason's Deli

N 9th Ave / Cordova area

480

Nutty Mixed-Up Salad with grilled chicken

Mixed greens, grilled chicken, dried cranberries, walnuts, feta, balsamic vinaigrette.

Real food. Whole ingredients, not processed.

350

Organic vegetable soup cup + salad bar

Cup of organic soup with a light salad bar plate. Stick to greens and grilled items.

Light and clean. The salad bar is your friend if you don't overload it.

Skip: Muffaletta, free ice cream machine, "Texas" size anything.

Newk's Eatery

N 12th Ave area

280

Half Ahi Tuna salad

Seared ahi tuna over mixed greens with light dressing.

Light and clean. One of the lowest cal restaurant meals around.

420

Shrimp and avocado salad

Shrimp, avocado, mixed greens, light citrus dressing.

Good fats from avocado. Omega-3s from shrimp. Mediterranean direction.

Skip: Mac and cheese, pizza, full sandwiches with chips.

Moe's Southwest Grill

Cordova area

490

Homewrecker bowl no tortilla

Chicken, black beans, veggies, pico in a bowl. No tortilla, no queso.

Same flavor, skip the 300 cal tortilla. The bowl is the move.

Skip: Tortillas (300 cal), queso, free chips basket is a trap.

Firehouse Subs

Multiple locations

450

Hook & Ladder medium on wheat

Turkey, ham, Monterey Jack on wheat bread. Steamed hot.

Solid medium portion. The wheat bread helps.

Any medium sub "in a bowl" no bread

Ask for any sub in a bowl without bread. Saves 200+ cal.

The bowl hack works here too. All the fillings, none of the bread.

Skip: Large subs, chips, brownies.

Jersey Mike's

Multiple locations

360

#7 Turkey and Provolone Mini

Turkey, provolone, lettuce, tomato, onion, oil and vinegar. Mini size.

Mini is the move. Portion control by size.

Any sub "in a tub" lettuce wrap

Ask for any sub in a tub — lettuce wrap instead of bread. Saves 250+ cal.

The tub hack. All the fillings, fraction of the carbs.

Skip: Giant size anything, mayo-based sauces.

Subway

Multiple locations

280

6" Turkey Breast on wheat

Turkey, lettuce, tomato, onion, mustard on wheat bread. Classic light option.

Classic light option. Hard to beat 280 cal for a real sandwich.

230

6" Veggie Delite

All the veggies, no meat. Lowest cal sub in fast food.

Lowest calorie sub in fast food. Period.

Skip: Footlongs, meatball, BMT with mayo, cookies.

Tropical Smoothie Cafe

Multiple locations (on the way to the beach)

180

Detox Island Green smoothie

Spinach, kale, mango, pineapple, banana, ginger. No added sugar.

Beach day fuel. Light, clean, refreshing.

~500

Grilled chicken flatbread

Grilled chicken on flatbread with veggies.

Solid food option when you need more than a smoothie.

Skip: Smoothies with added turbinado sugar, quesadillas.

Smoothie King

Multiple locations

180

Gladiator protein smoothie 20oz

Pure protein blend. 180 cal, high protein, low sugar.

Pure protein. No junk. Post-workout or light snack.

270

Slim-N-Trim Veggie 20oz

Vegetable and fruit blend. Low calorie, nutrient dense.

Veggie-forward smoothie. Clean fuel.

Skip: "Hulk" smoothies (1000+ cal), anything with added turbinado.

Mellow Mushroom

Downtown Palafox

350

House salad with grilled chicken

Mixed greens, grilled chicken, light dressing. Skip the croutons.

The safe order at a pizza place.

400

Small whole wheat veggie pizza 2 slices

Whole wheat crust, loaded with veggies. Limit to 2 slices.

If you're going to eat pizza, this is the way. Whole wheat + veggies.

Skip: Pretzel bites, calzones, large pizzas.

Sit-Down — When You Have Time

Cracker Barrel

I-10 / Pensacola Blvd

350

Grilled chicken tenderloins + 2 veggie sides

Grilled chicken tenderloins with turnip greens and green beans.

Southern cooking done right. All the flavor, none of the frying.

390

Rainbow trout grilled + 2 veggie sides

Grilled trout with turnip greens and green beans.

Fish at Cracker Barrel. It exists and it's good.

Skip: Biscuits, hashbrown casserole, pancakes, country fried anything.

Olive Garden

N Davis / Cordova

460

Herb-Grilled Salmon

Grilled salmon with garlic herb butter. Side of steamed broccoli.

Omega-3s at an Italian restaurant. The Mediterranean play.

300

Minestrone soup + house salad, dressing on side

Cup of minestrone and the house salad. Dressing on the side, use sparingly.

Light and filling. Italian grandmother approved.

Skip: Breadsticks (140 each, unlimited), Alfredo anything, Tour of Italy.

LongHorn Steakhouse

N Davis

520

Flo's Filet 6oz + steamed broccoli + side salad

6oz filet mignon, steamed broccoli, garden salad with light dressing.

Lean steak done right. The 6oz keeps the portion honest.

480

Grilled salmon with mixed veggies

Grilled Atlantic salmon with seasonal mixed vegetables.

Mediterranean direction at a steakhouse.

Skip: Loaded baked potato, bread loaf, wild west shrimp.

Texas Roadhouse

N Davis / Nine Mile

490

6oz Dallas Filet + steamed veggies + side salad

6oz filet with steamed vegetables and a house salad.

Lean, portion-controlled steak. The 6oz is plenty.

510

Grilled salmon with fresh veggies

Grilled salmon with seasonal fresh vegetables.

Fish at a steakhouse. The contrarian play.

Skip: Rolls with cinnamon butter (227 each, UNLIMITED), loaded anything.

Cheddar's Scratch Kitchen

Nine Mile

480

Grilled salmon + 2 veggie sides

Grilled salmon with two vegetable sides of your choice.

The salmon pattern works everywhere. Pick two clean sides.

~500

Lighter Side grilled chicken + steamed broccoli

From the Lighter Side menu. Grilled chicken with steamed broccoli.

They literally have a lighter menu. Use it.

Skip: Pot pie, Monte Cristo, onion rings.

Outback Steakhouse

N Davis

480

Perfectly Grilled Salmon

Grilled Atlantic salmon with seasonal vegetables.

Skip the steak, get the fish. Mediterranean at the steakhouse.

380

6oz Center-Cut Sirloin + steamed veggies

Lean sirloin with steamed mixed vegetables.

If you want steak, this is the leanest cut. Keep the sides clean.

Skip: Bloomin' Onion (1950 cal), Aussie fries, bread.

Starbucks

Everywhere

290

Spinach Feta & Egg White Wrap

Egg whites, spinach, feta, tomatoes in a whole wheat wrap.

Breakfast on the go. Clean protein, real vegetables.

170

Egg White & Roasted Red Pepper Egg Bites

Sous vide egg bites with roasted red pepper and Monterey Jack.

170 cal for real protein. Pair with black coffee.

Skip: Frappuccinos (400-600), pastries, anything with whipped cream.

Dunkin'

Multiple locations

180

Egg White & Veggie Wake-Up Wrap

Egg whites, veggies, cheese in a small tortilla wrap.

180 cal. Grab two and you're still under 400.

280

Turkey Sausage Flatbread

Turkey sausage, egg, cheese on flatbread.

Leaner than regular sausage. Solid morning fuel.

Skip: Donuts, coolattas (800+), muffins.