Dining out has become a staple of modern life, with nearly 60% of the average food budget spent on meals outside the home. It’s convenient, enjoyable, and offers the opportunity to explore new flavors. Chain restaurants, in particular, are a go-to for their consistent, budget-friendly meals that cater to a wide range of tastes. However, these meals often come with a hidden cost: oversized portions loaded with calories that far surpass what most of us would prepare at home.
If you’re not paying attention, you might consume an entire day’s worth of calories in a single meal. While individual calorie needs vary depending on factors like age, size, and activity level, the general recommendation is about 2,000 calories per day. Yet some restaurant dishes are so indulgent that they exceed this number in just one sitting. It’s not just the portion sizes to blame—these meals often include calorie-dense ingredients like butter, deep-fried coatings, and heavy layers of cheese, turning them into nutritional landmines.
Wondering which menu items pack the biggest calorie punch? We’ve compiled a list of 10 dishes from popular chain restaurants that deliver a staggering 1,900 calories or more—equivalent to an entire day’s worth of calories in just one meal. Keep reading to discover which meals to avoid next time you’re dining out. For healthier alternatives, check out The Best Low-Calorie Dinners at 15 Major Restaurant Chains.
Texas Roadhouse Ribeye 12 oz & Ribs with Baked Potato and Caesar Salad
Nutrition (Per Serving):
- Calories: 2,340
- Fat: 167 g (Saturated Fat: 59 g)
- Sodium: 4,440 mg
- Carbs: 87 g (Fiber: 13 g, Sugar: 11 g)
- Protein: 135 g
Texas Roadhouse is famous for its hand-cut steaks and generous portions, embodying the "bigger is better" ethos of its namesake state. The Texas Size Combo menu exemplifies this, offering meals with two meats and two sides. While satisfying, these combos also pack a hefty caloric punch.
The 12-ounce ribeye and ribs combo, paired with a baked potato and Caesar salad, tops the list at a staggering 2,340 calories. This meal’s high-fat content, with over 60% of calories coming from fat, includes nearly three days’ worth of saturated fat—the type linked to elevated cholesterol and heart disease.
Enjoying a steak doesn’t have to mean consuming an entire day’s worth of calories. Opt for a more modest choice, like the 6-ounce sirloin and ribs combo, and save about 800 calories without sacrificing flavor.
Applebee's Chicken Quesadilla Salad
Nutrition (Per Serving):
- Calories: 2,240
- Fat: 153 g (Saturated Fat: 66 g)
- Sodium: 4,630 mg
- Carbs: 89 g (Fiber: 12 g, Sugar: 17 g)
- Protein: 123 g
Grilled chicken over fresh greens may sound like a healthy choice, but the Chicken Quesadilla Salad at Applebee’s is anything but. With 2,240 calories, this salad surpasses the daily calorie needs of most people by roughly 200 calories.
How does a salad pack so many calories? This dish is essentially two meals in one—a grilled chicken salad paired with cheesy quesadillas. It’s also topped with cheese, tortilla strips, black bean salsa, and a creamy Mexi-ranch dressing, adding to the calorie count.
Not only does this salad exceed the 2,000-calorie daily guideline, but it also contains more saturated fat and sodium than the steak and ribs meal from Texas Roadhouse. For a lighter option, try Applebee’s Grilled Chicken Salad, which comes in at 1,030 calories per serving—still indulgent but far more reasonable.
Cheesecake Factory Louisiana Chicken Pasta
Nutrition (Per Serving):
- Calories: 2,270
- Fat: 132 g (Saturated Fat: 67 g)
- Sodium: 4,660 mg
- Carbs: 176 g (Fiber: 10 g, Sugar: 17 g)
- Protein: 98 g
The Cheesecake Factory is known for its extensive menu, offering something to satisfy nearly every craving. However, this variety includes several calorie-laden meals—our team identified about 10 dishes exceeding 2,000 calories.
At the top of the list is the Louisiana Chicken Pasta, packing an eye-popping 2,270 calories. A staggering 52% of those calories come from fat, including three days’ worth of saturated fat and two days’ worth of sodium. To add to the indulgence, its carb content is equivalent to about 12 slices of bread.
Despite its reputation for heavy meals, The Cheesecake Factory does offer lower-calorie options. These include burgers, tacos, and pasta dishes with 600 calories or less, allowing for a satisfying yet lighter dining experience.
Outback Style Prime Rib 16 oz with Baked Potato and Broccoli
Nutrition (Per Serving):
- Calories: 2,180
- Fat: 173 g (Saturated Fat: 78 g)
- Sodium: 1,750 mg
- Carbs: 59 g (Fiber: 8 g, Sugar: 8 g)
- Protein: 90 g
Prime rib is a decadent cut of meat, celebrated for its rich flavor and tender texture. However, its signature appeal comes from its high fat content, making it a calorie-heavy choice at restaurants like Outback Steakhouse.
The 16-ounce prime rib meal, served with a baked potato and broccoli, totals a staggering 2,180 calories—exceeding the daily calorie needs of most people. Over 70% of these calories come from fat, including 3.5 times the recommended daily limit for saturated fat. The prime rib alone contributes 1,700 calories, but the sides can quickly escalate the total. Even seemingly lighter options like broccoli contain 140 calories, while indulgent sides like Brussels sprouts add an astonishing 1,010 calories.
The American Institute for Cancer Research advises limiting red meat consumption to 12-18 ounces per week to reduce cancer risk. To enjoy prime rib responsibly, consider opting for a smaller portion or saving half for another meal. This approach keeps your calorie intake in check while balancing your red meat consumption throughout the week.
Chili's Bacon Rancher with Fries
Nutrition (Per Serving):
- Calories: 2,110
- Fat: 130 g (Saturated Fat: 52 g)
- Sodium: 3,380 mg
- Carbs: 108 g (Fiber: 8 g, Sugar: 13 g)
- Protein: 95 g
Burgers are a classic choice for many, but they can quickly become calorie bombs when loaded with meat, cheese, and rich sauces. Chili’s Bacon Rancher burger is a prime example, delivering more than a full day’s worth of calories in a single meal. This indulgent burger features two beef patties, six slices of bacon, house-made ranch dressing, and American cheese on a toasted bun.
The burger alone packs 1,690 calories, and the side of fries adds another 420 calories, bringing the total to 2,110 calories. Along with the high calorie count, this meal contains a significant amount of fat, saturated fat, and sodium.
For a lighter option that still satisfies burger cravings, opt for Chili’s Oldtimer® with Cheese. At 840 calories for the entire meal, it’s a more balanced choice for those watching their calorie intake.
On The Border The Big Bordurrito Fajita Steak
Nutrition (Per Serving):
- Calories: 2,010
- Fat: 120 g (Saturated Fat: 33 g)
- Sodium: 5,320 mg
- Carbs: 166 g (Fiber: 16 g, Sugar: 13 g)
- Protein: 70 g
On the Border, a popular Tex-Mex restaurant, is known for its bold flavors and generous portions, and the Big Bordurrito Fajita Steak lives up to its name. This hearty meal delivers over a day’s worth of calories in a single serving.
The dish features fajita steak, cheese, beans, peppers, and onions wrapped in a flour tortilla, served alongside rice and refried beans. While it’s slightly lower in fat and saturated fat compared to other meals on this list, it’s loaded with sodium—5,320 milligrams, more than double the daily recommended limit of 2,300 milligrams. On the plus side, the meal provides nearly 60% of your daily fiber needs.
For a lighter option, consider swapping the steak for the chicken fajita or vegetarian version of The Big Bordurrito, which reduces the calorie count by about 120. However, the sodium levels remain a concern.
Olive Garden Chicken Tortellini Alfredo
Nutrition (Per Serving):
- Calories: 1,980
- Fat: 131 g (Saturated Fat: 76 g)
- Sodium: 3,720 mg
- Carbs: 95 g (Fiber: 5 g, Sugar: 9 g)
- Protein: 112 g
Olive Garden's creamy and cheesy Chicken Tortellini Alfredo is undeniably indulgent, but at 1,980 calories per serving, it nearly maxes out an entire day’s worth of calories on its own. Add in the two breadsticks and a side salad (without dressing) that accompany the dish, and the total climbs to 2,330 calories.
For a slightly lighter option, consider Olive Garden's Fettuccine Alfredo with Grilled Chicken, which comes in at 1,570 calories—a more reasonable choice for calorie-conscious diners.
IHOP Big Breakfast Burrito with Side of Buttermilk Pancakes
Nutrition (Per Serving):
- Calories: 1,920
- Fat: 130 g (Saturated Fat: 47 g)
- Sodium: 4,250 mg
- Carbs: 123 g (Fiber: 7 g, Sugar: 15 g)
- Protein: 68 g
If you’re in the mood for breakfast at dinner, IHOP has you covered with a menu full of eggs, waffles, pancakes, and more. But be cautious—some dishes come with a hefty calorie count, and the Big Breakfast Burrito with a side of buttermilk pancakes tops the list at 1,920 calories.
This indulgent breakfast burrito is packed with calorie-dense ingredients like sausage, bacon, hash browns, cheese, and hollandaise sauce, all wrapped in a flour tortilla. The meal also delivers nearly double the daily recommended limit of saturated fat and sodium.
To make this dish a bit lighter, you can replace the scrambled eggs with egg whites or omit the meat for a lower-calorie option.
Cracker Barrel Hashbrown Casserole Shepherd's Pie with Corn Muffins
Nutrition (Per Serving):
- Calories: 1,910
- Fat: 121 g (Saturated Fat: 37 g)
- Sodium: 3,840 mg
- Carbs: 129 g (Fiber: 15 g, Sugar: 19 g)
- Protein: 79 g
Cracker Barrel is a go-to spot for hearty comfort food, and the Hashbrown Casserole Shepherd's Pie doesn’t disappoint. This savory dish combines pot roast with gravy and vegetables, topped with mashed potatoes and a crispy hashbrown crust.
When paired with two corn muffins, the meal totals 1,910 calories, or 1,810 calories if you opt for two biscuits. Either way, this dish delivers nearly a full day’s worth of calories along with excessive amounts of fat, saturated fat, and sodium.
For a lighter comfort food option, try Cracker Barrel’s meatloaf with steamed broccoli and mashed potatoes, which comes in at approximately 700 calories.
Carrabba's Italian Grill Fettuccine Weesie
Nutrition (Per Serving):
- Calories: 1,900
- Fat: 117 g (Saturated Fat: 71 g)
- Sodium: 2,180 mg
- Carbs: 134 g (Fiber: 8 g, Sugar: 9 g)
- Protein: 70 g
Carrabba’s Italian Grill’s Fettuccine Weesie combines shrimp, scallions, and mushrooms in a decadent white wine and lemon butter sauce. While the dish includes lean proteins and vegetables, the rich, buttery pasta elevates it to a substantial 1,900 calories and over 300% of the daily recommended limit for saturated fat.
For a lighter alternative, try the Spiedino di Mare. This dish also features shrimp and scallops in a lemon butter sauce but swaps the pasta for a side of broccoli, reducing the calorie count to just 520.