Healthy Fast Food Guide | IHOP | Detailed

Overview

When navigated properly, IHOP has a couple of incredibly healthy meals that should fit quite well into most people’s nutrition plans.

Recommendations

Option #1 — Cage-Free Egg White Veggie Omelette

1. Egg Whites — high in lean protein without bad cholesterol and fat from the yolk of the egg
2. Spinach — improves blood glucose levels, lowers risk of cancer, improved bone health
3. Onions — lots of nutrients, antioxidants, and improves heart health
4. Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
5. Tomato — improves heart health, fights cancer, and improves skin health
6. Skip the pepper jack cheese due to high sodium and fat content
7. Served with fresh fruit, which will serve as healthy carbohydrates

Option #2 — Simple & Fit 2-Egg Breakfast

1. Egg Whites — high in lean protein without bad cholesterol and fat from the yolk of the egg
2. Turkey Bacon — less saturated fat than pork bacon; to my knowledge, saturated fat is healthy so long as it’s in moderation so turkey bacon is a perfect alternative to pork bacon
3. Served with fresh fruit, which will serve as healthy carbohydrates
4. Ask for broccoli or a side of fruit instead of whole-wheat toast for more nutritious carbohydrates; the whole wheat toast isn’t the end of the world since this is one of the healthier bread options due to the high fiber and nutrients

Option #3 — Tilapia Florentine

1. Grilled Tilapia — promotes bone health, may prevent prostate cancer, and improves heart health
2. Spinach — ask them to remove the cream as this is unnecessary empty calories. Improves blood glucose levels, lowers risk of cancer, and improves bone health

You choose 2 sides so I’d go with…

• Broccoli — fights cancer, improves bone health, improved digestion, and detoxification
• Fruit — will serve as healthy carbohydrates and even out your nutrient intake with the veggies

Option #4 — Turkey, Bacon & Avocado Wrap

1. Roasted Turkey Breast — very little fat, so lean protein source
2. Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Mixed Greens — improved cardiovascular health, gastrointestinal health, and metabolism
5. Red Onions — lots of nutrients, antioxidants, and improves heart health
6. Ask if they have corn tortilla instead to increase fiber and healthfulness of the wrap. Flour wrap is not ideal but will help in keeping full
7. Ask for turkey bacon instead of hickory-smoked bacon it comes with to reduce bad fats, sodium, and cholesterol
8. Skip the ranch to reduce empty calories

Option #5 — Grilled Chicken & Veggie Salad

1. Grilled Chicken Breast — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
2. Tomato — improves heart health, fights cancer, and improves skin health
3. Onions — lots of nutrients, antioxidants, and improves heart health
4. Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
5. Mushrooms — lowers cholesterol, prevents diabetes, and improves bone health
6. Grilled Lemon — assists with weight loss, prevents kidney stones and reduces fever
7. Mixed Greens — improved cardiovascular health, gastrointestinal health, and metabolism
8. Skip the honey balsamic vinaigrette to avoid the empty calories from the sugar, as well as the added sodium. This is where the sugar is coming from on the nutrition facts, and thus the sugar content will go down significantly from removing this

More Useful Tools

Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail

Detailed Notes — consolidated notes for each fast-food establishment