Healthy Eating Out in Rochester: 7 Weight-Loss Friendly Restaurants

Rochester’s dining scene offers plenty of waistline‑friendly options. Here are seven local spots where you can keep calories in check without sacrificing flavor:

• Tonic Fresh Juice Bar – Build‑your‑own salad bowls with lean protein and vibrant veggies.

• Nupa Mediterranean Cuisine – Order chicken souvlaki with extra salad; skip the pita to reduce carbs.

• Bleu Duck Kitchen – Choose the grilled fish of the day with seasonal vegetables and light sauce.

• Pescara – Opt for cedar‑plank salmon and swap mashed potatoes for steamed asparagus.

• Forager Brewery – Try the rotating quinoa power bowl and request dressing on the side.

• Piada Italian Street Food – Create a greens‑based bowl with grilled chicken, roasted veggies, and balsamic drizzle.

• ThaiPop – Enjoy zoodle pad Thai with tofu and a lighter sauce for fewer calories.

Pro Tips for Eating Out While Losing Weight:

• Check the menu online beforehand and decide your order early.

• Start with a broth‑based soup or side salad to curb appetite.

• Ask for sauces and dressings on the side so you control portions.

• Drink water or unsweetened tea instead of sugary beverages.

• Split large entrées or immediately box half to take home.

Planning your meals—even restaurant meals—keeps you on track. Combine these strategies with your workouts at Detour Athletics and watch the scale move in the right direction.