True Food Kitchen Macro-Friendly Orders

At True Food Kitchen, check whether the listed bowl includes its protein. The Summer 2026 guide excludes the protein add-on from several salads and bowls, so a low-calorie base and a complete meal are different entries. Start with the exact orders below, then account for dressing, sides, and how much you eat.¹

Fuel is not affiliated with True Food Kitchen. These are editorial choices using the Summer 2026 nutrition guide, checked September 8, 2026, not laboratory measurements or a restaurant-wide health ranking. Recipes and availability vary; confirm the local menu before ordering.

01Three orders to start with

The totals add one full published protein portion to one full base. No dressing means the guide's no-dressing version, not the standard salad with an unmeasured amount left in the cup. Any dressing you use must be added back.¹

The salmon salad is lower in sodium than Teriyaki Quinoa Bowl plus salmon, which totals 800 kcal and 940 mg sodium. Choose the teriyaki bowl for its carbohydrate and larger meal size, not as the lowest-sodium order.¹

For a smaller appetite, divide the meal before eating and log the portion consumed. None of these totals predicts how filling the order will be for you. A daily target and the rest of your meals determine whether an order fits.

02Protein anchors and add-on math

The summer guide marks Chopped Salad, Organic Tuscan Kale Salad, Teriyaki Quinoa Bowl, Korean Noodle Bowl, Spicy Panang Curry Bowl, and Ancient Grain Bowl as excluding the choice of protein. Chinese Chicken Salad already includes chicken. Adding a second protein entry to that complete salad would double-count it.¹

Chicken provides the most protein of these four portions. Tofu is a smaller protein contribution with lower sodium; shrimp's published sodium is high despite its lean-protein reputation. These are recipe-specific values, not claims about all chicken, tofu, or shrimp.

The chicken salad calculation is 90 + 300 = 390 kcal, 7 + 44 = 51 g protein, and 240 + 550 = 790 mg sodium. Use the same addition for other bases. Portion variation means the result is a reference, not a measurement of the plate served.

03Bowls with more carbohydrate

A bowl can make sense for training without being the lowest-calorie choice. Compare the complete meal after its protein is added.¹

The Korean Noodle Bowl offers more carbohydrate than the chicken salad, but its sodium approaches the FDA's 2,300 mg Daily Value in one meal.² That reference covers the whole day; being below it does not make an individual dish low in sodium. The Chopped Salad without dressing plus chicken is an alternative when you want carbohydrate with less sodium than the noodle bowl.

04Dressing and sides change the order

The standard Organic Tuscan Kale Salad is 430 kcal; its no-dressing version is 90 kcal. Chopped Salad changes from 640 to 370 kcal without dressing. Those differences apply to the published full dressing portions. Asking for dressing on the side only lowers the consumed total if you use less.¹

Chinese Chicken Salad is 860 kcal and 53 g protein with dressing, or 550 kcal and 45 g protein without it. The protein changes too, so do not subtract only dressing calories while retaining the complete salad's other numbers.

The summer guide lists fries at 310 kcal and 1,170 mg sodium, Simple Salad at 180 kcal and 230 mg, and Seasonal Roasted Veggies at 230 kcal and 1,500 mg. The photograph illustrates a side choice; it is not evidence that plain fresh vegetables are available as a current published side. Check the actual menu, especially when replacing fries with seasoned vegetables for sodium reasons.¹

05Entrées and brunch need their own entries

The salmon add-on and salmon entrée are different recipes. Grilled Sustainable Salmon as an entrée is 650 kcal, 37 g protein, and 2,850 mg sodium in the summer guide. Logging the 290 kcal add-on for that whole plate would miss the rest of the meal.¹

Other larger meals include Steak Frites at 1,210 kcal and 78 g protein, Chicken Parmesan at 930 kcal and 56 g, and Rancher's Hash at 1,290 kcal and 66 g. Rancher's Hash contains 3,350 mg sodium. The Mediterranean Breakfast Bowl is 480 kcal and 24 g protein, with 1,410 mg sodium. These are complete published dishes; substitutions and additional sides change the totals.¹

Choose a meal size that fits your appetite and day. For a shared dish or leftovers, record your portion rather than treating the full menu entry as the amount eaten.

06Log the exact version in Fuel

Use Eat Out to compare menu choices, then check its suggestion against the current restaurant guide. Save the exact base, protein, dressing choice, and side as your meal. Include “Summer 2026” in a custom entry's notes so you can recognize an older recipe later.

If the restaurant makes a substitution, edit that component. Avoid a blanket calorie buffer on top of a complete published meal; it can count included oil or sauce twice. For more on selecting entries, read the food database accuracy guide. For another restaurant with published component values, use the CAVA ordering guide.