How to Eat Out While Tracking Macros- Zupas

eating out at zupas

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When tracking macros, you don’t have to be afraid to eat out!  You just have to be educated and plan in advance. One of the best things about iifym/flexible dieting, is that you can still enjoy the foods you love and for most people, (myself included) that means eating out!   There are so many macro friendly restaurants you can eat at.  Of course, there are some places where it will be a little bit trickier to find something that works without blowing your whole day, but I truly believe there is something that you can order at pretty much every restaurant and still stay on track. That’s not to say you can’t go out and have a “treat” meal every now and again, but, you do have options if it’s not a treat meal time!

Today we are going to break down the menu of another one of my favorites, Zupas.  I will help you decide what you should and shouldn’t order to help you stay within your macros! The best choice(s) out of each group will be in bold. 

I haven’t eaten at Zupas in quite a while because I have been unsure of what to eat there, so this post is as much for me as it is for you.

There is an option at Zupas to do a “Try Two” and get any combination of half salad, half soup or sandwich.  I would advise against doing the try 2 unless you have crazy high macros or you are sharing with someone.  If you are trying to lose weight and are cutting calories, I just can’t see how you can make that work with cutting calories.  Unless it’s your weekly treat meal…don’t do it! 



Salads- Be very careful with salads!  They can be so deceiving.  People all the time think “I’m eating healthy so I’ll have a salad” but little do they know, one salad can pack as many calories as a cheeseburger and fries!  And the dressing makes up a lot of those calories. You can always ask for the dressing on the side so you know how much you are adding or bring your own!  I recommend Bolthouse Farms dressing.  It is so good and has incredible macros!

Also, at Zupas you can create your own salad so you could always go for chicken and veggies with dressing on the side or bring your own and you’ll easily be able to keep it in check.

Out of the options below, I would choose the Salinas Valley Chicken Bowl without dressing and bring my own.  The dressing alone can make a 300 calorie and 33g fat difference! That is HUGE!

  • Thai Coconut Tofu Bowl Cal-770, P-24, C-91, F-35
  • Thai Coconut Tofu without dressing Cal-520, P-23, C-71, F-17
  • MexiCali Braised Pork Bowl Cal-840, P-28, C-88, F-44
  • MexiCali Braised Pork Bowl without dressing Cal-530, P-27, C-79, F-12
  • Salinas Valley Chicken Bowl Cal-830, P-30, C-69, F-48
  • Salinas Valley Chicken Bowl without dressing Cal-490, P-30, C-57, F-15


When choosing a salad, I would go for something with as high protein and low fat as you can find.  I personally like to keep my fat under 15g for a meal like this because I only have 50g a day to “spend”, and you know I like my treats!  In this case I would definitely bring my own dressing and choose one of the options in bold below 🙂

  • Asian Citrus Chicken
    • Half Cal-390   P-14, C-31, F-23
    • Full Cal-530   P-21, C-39, F-31
  • Asian Citrus Chicken without dressing
    • Half Cal-220   P-13  , C-18  , F-11
    • Full Cal-270   P-20  , C-19  , F-13
  • BBQ Chicken
    • Half Cal-400 P-19, C-33, F-23
    • Full Cal-540  P-11, C-38, F-31
  • BBQ Chicken without dressing
    • Half Cal-250  P-11, C-30, F-8
    • Full Cal-310  P-18, C-34, F-10
  • California Protein Cobb with Fresh Herb Vinaigrette
    • Half Cal-480   P-19, C-16, F-39
    • Full Cal-720   P-33, C-22, F-56
  • California Protein Cobb with Ranch Dressing
    • Half Cal-410 P-19, C-11, F-31
    • Full Cal-610   P-33, C-13, F-45
  • California Protein Cobb without dressing
    • Half Cal-260  P-19, C-8, F-17
    • Full Cal-380  P-32, C-9, F-23
  • Chipotle Glazed Chicken
    • Half Cal-480   P-16, C-38, F-29
    • Full Cal-620   P-23, C-45, F-38
  • Chipotle Glazed Chicken without dressing
    • Half Cal-330   P-15, C-36, F-15
    • Full Cal-400   P-22, C-41, F-17
  • Chipotle Glazed Pork
    • Half Cal-560   P-24, C-40, F-33
    • Full Cal-780   P-40, C-48, F-46
  • Chipotle Glazed Pork without dressing
    • Half Cal-410   P-25 , C-38, F-19
    • Full Cal-560   P-39, C-44, F-25
  • Garden Chicken Chop with Fresh Herb Vinaigrette
    • Half Cal-450   P-17, C-24, F-32
    • Full Cal-660   P-28, C-29, F-48
  • Garden Chicken Chop with Ranch dressing
    • Half Cal-380   P-18, C-18, F-25
    • Full Cal-550   P-29, C-20, F-37
  • Garden Chicken Chop without dressing
    • Half Cal-230   P-17, C-16, F-10
    • Full Cal-320   P-28, C-16, F-15
  • Kale and Quinoa
    • Half Cal-480   P-11, C-49, F-27
    • Full Cal-710   P-15, C-77, F-39
  • Kale and Quinoa without dressing
    • Half Cal-260   P-11, C-40, F-5
    • Full Cal-380   P-15, C-65, F-6
  • Mangoberry
    • Half Cal-240   P-3, C-28, F-13
    • Full Cal-330   P-3, C-39, F-18
  • Mangoberry without dressing
    • Half Cal-100   P-2, C-17, F-2.5
    • Full Cal-120   P-2, C-22, F-2.5
  • Maui Tropical Chicken
    • Half Cal-530   P-11, C-34, F-37
    • Full Cal-710   P18, C-43, F-50
  • Maui Tropical Chicken without dressing
    • Half Cal-280   P-11, C-25, F-15
    • Full Cal-350   P-18, C-29, F-17
  • Nuts about Berries
    • Half Cal-310   P-2, C-28, F-21
    • Full Cal-450  P-3, C-42, F-30
  • Nuts about Berries without dressing
    • Half Cal-90   P-2, C-14, F-3
    • Full Cal-120   P-3, C-22, F-3
  • Strawberry Harvest Chicken
    • Half Cal-390   P-11, C-34, F-24
    • Full Cal-530   P-19, C-42, F-32
  • Strawberry Harvest Chicken Without Dressing
    • Half Cal-210   P-11, C-18, F-11
    • Full Cal-260   P-18, C-19, F-12


Soups- I LOVE soup, especially in the fall and winter!  But I was absolutely SHOCKED at the macros on these soups! Some of them have 700-800 calories for a full size!  And almost double the fat grams of my ENTIRE DAY!  Like I said, absolutely shocked!  Lucky for me, my favorite soup is one of the better ones on macros (Chicken Enchilada Chili).  But still none of them are very high in protein at all.  Your very best bet for overall macros is going to be the Yucatan Chicken Tortilla, which is actually pretty good.  But avoid most of these at all costs especially if your fat macros are around 40-60g per day.  You don’t want to use up an entire day (or 2 days in some cases) of fat grams on a single meal.

  • Tomato Basil
    • Half Cal-280   P-2, C-18, F-23
    • Full Cal-560   P-4, C-37, F-47
  • Garden Chowder
    • Half Cal-370   P-3, C-12, F-36
    • Full Cal-740   P-6, C-24, F-73
  • New England Clam Chowder
    • Half Cal-370   P-4, C-12, F-35
    • Full Cal-730   P-7, C-24, F-70
  • Yucatan Chicken Tortilla
    • Half Cal-110   P-11, C-8, F-4
    • Full Cal-220   P-21, C-16, F-8
  • Mushroom Bisque
    • Half Cal-250  P-2, C-10, F-23
    • Full Cal-500   P-4, C-20, F-46
  • Roasted Veggie and Quinoa
    • Half Cal-80   P-4, C-11, F-2.5
    • Full Cal-160   P-8, C-21, F-5
  • Chicken Enchilada Chili
    • Half Cal-180  P-7, C-11 , F-12
    • Full Cal-360   P-13, C-22, F-24
  • Lobster Bisque
    • Half Cal-350   P-3, C-10, F-35
    • Full Cal-700   P-5, C-21, F-69
  • Wisconsin Cauliflower
    • Half Cal-430   P-6, C-6, F-43
    • Full Cal-860   P-12, C-12, F-86
  • Roasted Red Pepper and Lobster
    • Half Cal-290   P-3, C-10, F-27
    • Full Cal-580   P-6, C-20, F-54


Grilled Panini and Gourmet Sandwiches- For the sandwiches I am only putting in macros for wheat bread and realize that if you do your sandwich on white, you’re going to be about 50 calories higher with it adding 2 grams to fat, 1 to protein and about 7 carbs.

Personally, these sandwiches all have more calories than I am willing to use up in a single meal but if you must have one, share with a friend or go for one of the bold ones below. They aren’t great on macros but they’re the best out of the list.

  • Honey Cilantro Carnitas  Cal-750, P-29, C-63, F-43
  • BBQ Pulled Pork   Cal-610, P-23, C-63, F-30
  • Italian Club  Cal-600, P-24, C-51, F-31
  • California Turkey  Cal-580, P-24, C-51, F-31
  • Vegetarian  Cal-490, P-14, C-50, F-26
  • Turkey Bacon Avocado  Cal-580, P-25, C-51, F-29
  • Pesto Chicken  Cal-670, P-26, C-46, F-40
  • Ultimate Grilled Cheese  Cal-610, P-16, C-44, F-39
  • Cuban Grilled Pork  Cal-660, P-32, C-54, F-34
  • Honey Bacon Club  Cal-590, P-22, C-53, F-30
  • Crab Avocado Melt  Cal-660, P-21, C-55, F-39
  • Turkey Spinach Artichoke  Cal-670, P-24, C-48, F-40

Sandwich add-ons-  Be super careful with add-ons! They can really add in calories fast if you’re not careful.

  • Applewood Smoked Bacon  Cal-40, P-3, C-0, F-3
  • Avocado Cal-60, P-1, C-3, F-6


Soup Mix-Ins- This is one place you can really add in calories if you’re not careful.  Each item on it’s own doesn’t appear to have a lot of calories but add in multiple and it can add up to be hundreds of calories.

  • Cheddar Cheese  Cal-50, P-3, C-0, F-4.5
  • Applewood Smoked Bacon  Cal-40, P-3, C-0, F-3
  • Focaccia Croutons  Cal-45, P-1, C7-, F-1.5
  • Goat Cheese  Cal-35, P-2, C-1, F-3
  •  Avocado  Cal-45, P-0, C-2, F-4.5
  • Onion Crisps  Cal-60, P-0, C-5, F-4.5
  • Orzo Pasta  Cal-25, P-1, C-5, F-.5
  • Shaved Parmesan Cheese  Cal-40, P-4, C-0, F-2
  • Sour Cream  Cal-40, P-0, C-1, F-4
  • Tortilla Strips  Cal-90, P-1, C-10, F-4.5
  • Wonton Strips  Cal-70, P-1, C-7, F-4


Extras- These two come with every meal so you can choose to eat them or not.  Personally I would eat the strawberry and ditch the bread.  Also if you do eat the bread and add butter to it, don’t forget to track the butter.  The bread and butter alone will be at least 230 calories so be aware of that.  To me, that’s not worth it 🙂

  • French Baguette  Cal-130, P-4, C-26, F-0
  • Belgian Chocolate Dipped Strawberry  Cal-45, P-1, C-7, F-2

Kids Menu

Don’t be afraid to order off the kids menu if you’re feeling like something a little lighter.  It will save you quite a bit of calories.

  • 2 Chicken Stripes  Cal-200, P-13, C-10, F-12
  • Fruit Cup  Cal-80, P-0, C-19, F-0
  • Grilled Cheese Sandwich on Ancient Grain  Cal-410, P-16, C-41, F-19
  • Grilled Cheese Sandwich on Italian Ciabatta  Cal-470, P-17, C-49, F-21
  •  Kids Soup
    • Chicken Enchilada Chili  Cal-140, P-5, C-8, F-9
    • Garden Chowder  Cal-280, P-2, C-9, F-27
    • Lobster Bisque  Cal-260, P-2, C-8, F-26
    • New England Clam Chowder  Cal-280, P-3, C-9, F-26
    • Roasted Red Pepper and Lobster  Cal-220, P-2, C-7, F-20
    • Roasted Veggie and Quinoa  Cal-50, P-2, C-6, F-1.5
    • Tomato Basil  Cal-210, P-2, C-14, F-18
    • Wild Mushroom Bisque  Cal-190, P-2, C-8, F-17
    • Wisconsin Cauliflower  Cal-320, P-5, C-5, F-32
    • Yucatan Chicken Tortilla  Cal-70, P-6, C-5, F-2.5



I would be careful in the dessert area! And if you must have dessert from Zupas, share with someone.  The chocolate dipped strawberry is awesome!  Runner up is the Chocolate Dipped Chocolate Chip Cookie (which sounds amazing!)

  • Chocolate Dipped Macadamia Nut Cookie  Cal-240, P-3, C-32, F-12
  • Chocolate Dipped Chocolate Chip Cookie  Cal-220, P-3, C-32, F-10
  • Chocolage Dipped Strawberry  Cal-45, P-1, C-7, F-2
  • Caramel Rockslide Brownie  Cal-550, P-5, C-56, F-35
  • Chocolate Hazelnut Creme Brûlée  Cal-410, P-2, C-34, F-33
  • Chocolate Mousse Cake Cal-630, P-5, C-57, F-44
  • Creme Brûlée Cheesecake  Cal-350, P-5, C-28, F-24
  • Million Dollar Bar  Cal-590, P-8, C-56, F-38
  • Mixed Berry Creme Brûlée  Cal-390, P-2, C-27, F-33
  • Rocky Road Brownie  Cal-500, P-6, C-60, F-28
  • Salted Caramel Creme Brûlée  Cal-420, P-22, C-31, F-34



I don’t drink caffeine and I think it’s a waste to use your calories on pop so I would say the winner of this round WATER!!  Always water! Second would be anything diet.  I am also not showing the breakdown of these, just the calorie range.

  • Fruit Punch Cal 270-390
  • Dr. Pepper Cal 260-280
  • Sprite Cal 250-360
  • Coke Cal 260-380
  • Root Beer  Cal 280-410
  • Minute Maid Light Lemonade Cal 5-8
  • Powerade Cal 140-200
  • Diet Coke Cal-0, P-0, C0, F-0
  • Honest Green Tea 16.9oz Cal 70
  • Sweet Tea 18.5oz Cal 190
  • Vitamin Water XXX Cal 130-410
  • Vitamin Water Zero Cal 0
  • Water- Cal-0, P-0, C0, F-0


The meals here are big enough that you shouldn’t need chips but if you really want chips, definitely go with Baked Lays.

  • Lays Classic  Cal-160, P-2, C-15, F-10
  • Lays Oven Baked Original  Cal-140, P-2, C-25, F-4
  • Miss Vickie’s Sea Salt and Vinegar  Cal-210, P-2, C-23, F-12
  • Miss Vickie’s Smokehouse BBQ  Cal-210, P-2, C-23, F-12

I was actually quite shocked as I started going through this list. When you think of a soup, salad and sandwich shop, you think healthy.  That is not the case with most of the items on this menu, so be educated about what you are going to order before you go to Zupas or  it is very easy to blow more than half of your calories and all of your fat grams for the day on one meal!  It is possible to eat healthy at any restaurant if you go in educated and that is why I am here!







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