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Best first order at TGI Fridays

Sit-down chain where the first obvious move is already clear: Million Dollar Cobb Salad with Ranch Dressing. Portions and creamy sauces can get heavy fast, so leftovers and lighter sides help.

Nutrition source checkedNot medical advice
Best first order

Grilled Chicken (5 oz)

130 cal·20g protein·5g fat
TinyGentleLight proteinSmall bite

Best for: Good when a smaller appetite means the normal order would be too much.

How to order: Use the grilled chicken (5 oz) when you want the clearest lean-protein anchor in the PDF.

Keep in mind

Menu watchouts

Quick notes for choices that may feel heavier.

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  • Creamy sauces: Ask for sauce on the side, a lighter dressing, or a grilled protein build instead.

Use this as a quick read, not a hard no.

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6 curated options.

Other good options

Use caution

House Salad with Grilled Chicken

430 cal·29g protein·18g fat
SmallGentleEasy protein

Best for: Good when a smaller appetite means the normal order would be too much.

Watch if: Higher sodium can add up quickly; this order has 930mg sodium.

How to order: Pair the house salad without dressing and breadstick with grilled chicken for the cleanest protein-upgrade combo built from official rows.

Use caution

House Salad without Dressing and Breadstick

300 cal·9g protein·13g fat
SmallGentleNot enough protein

How to order: Choose the house salad without dressing and breadstick when you want the lightest salad row in the official matrix.

Higher fiber

Chicken Al Pastor Bowl

700 cal·29g protein·33g fat·6g fiber·11g sugar
Split-friendlyRich/heavyEasy protein

Best for: Good when you want a real meal and a built-in backup for later.

Watch if: Higher sodium can add up quickly; this order has 1,600mg sodium.

How to order: Choose the Chicken Al Pastor Bowl when you want the bowl option with the highest carb load among the supported rows.

Use caution

House Salad with Lemon Vinaigrette

440 cal·9g protein·27g fat·10g sugar
SmallRich/heavyNot enough protein

Watch if: Fried items, creamy sauces, and bigger portions can make this feel heavier fast.

How to order: Use the house salad plus lemon vinaigrette when you want the salad with a simple dressing swap built from the official matrix.

Higher fiber

Million Dollar Cobb Salad with Ranch Dressing

820 cal·31g protein·70g fat·7g fiber
Split-friendlyRich/heavyProtein-forward

Best for: Good when you want a real meal and a built-in backup for later.

Watch if: Higher sodium can add up quickly; this order has 1,860mg sodium.

How to order: Pick the Million Dollar Cobb salad only when you want a protein-forward salad and are comfortable with the richer dressing profile.

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