Low-Calorie, High-Protein Options at The Habit Burger Grill (2025)

Oct 20

October 2025 update

You can totally hit your goals at The Habit Burger Grill without eating like you’re on a diet. The simple play: lead with lean proteins (grilled chicken, ahi tuna, single beef patties), keep sauces in check, and use lettuce-wraps or salads when you want more protein with fewer calories. Below is a big, skimmable list of reliable items with calories and protein; numbers are practical 2025 ranges (restaurants and builds vary).

The Big List (Calories and Protein)

Ahi Tuna Filet Sandwich
Calories: ~430
Protein: ~28–32 g
Description: Line-caught, chargrilled ahi tuna with lettuce and tomato. Ask for no tartar (or light) to keep it extra tidy.

Grilled Chicken Salad (no dressing)
Calories: ~220
Protein: ~35 g
Description: Big bowl of greens topped with a chargrilled chicken breast. Add dressing on the side and fork-dip if you need it.

Grilled Chicken Salad (light dressing)
Calories: ~350–410
Protein: ~28–35 g
Description: Same base, a little dressing for flavor. Still one of the best protein-per-calorie plays on the menu.

Charburger (standard build, no special sauces)
Calories: ~470
Protein: ~20–23 g
Description: Classic open-flame burger. Keep it simple (mustard/ketchup) and pile on lettuce, tomato, onion, pickles.

Charburger, Protein-Style (lettuce-wrapped)
Calories: lower than standard (bun removed)
Protein: similar to #4 (~20–23 g)
Description: All the chargrilled flavor with fewer bun calories. Great base when you want room for a small side.

Double Char (no cheese, light mayo) — consider lettuce-wrap
Calories: ~730+ with bun; lower lettuce-wrapped
Protein: high (two patties)
Description: When you need a bigger protein hit, go double but skip cheese and heavy mayo or ask for a lettuce-wrap.

Grilled Chicken Sandwich (hold mayo)
Calories: ~840–910 (standard bun)
Protein: ~42–45 g
Description: Huge protein for one sandwich. Trimming mayo (or swapping to mustard) makes it much more macro-friendly.

Ahi Tuna “Bowl” Hack (custom): side salad + tuna filet
Calories: ~350–480 depending on dressing
Protein: ~28–32 g
Description: Some locations will plate the tuna with a salad instead of a bun. Ask for light dressing or a lemon wedge.

Santa Barbara Cobb Salad (share or save half)
Calories: ~690
Protein: ~45–47 g
Description: Higher calorie but serious protein. Split it with a friend or box half for later, and you’re still ahead on protein.

Kids’ Applesauce Swap (for any kids’ meal)
Calories: ~50 (saves ~130+ vs fries)
Protein: —
Description: If you’re ordering for the little one (or just want a small add-on), this swap keeps the meal lighter without drama.

Quick Ordering Scripts

“Ahi Tuna Filet, no tartar—extra lettuce and tomato.”
“Grilled Chicken Salad—dressing on the side, please.”
“Charburger protein-style—mustard only, extra pickles and onions.”
“Grilled Chicken Sandwich, no mayo—add tomato.”
“Cobb salad—boxing half to go, thanks.”

Smart Swaps & Pitfalls (to stay low-cal, high-protein)

One-indulgence rule: cheese or creamy sauce or bacon—pick one, not all three.
Dressing control: ask for light or on the side; a fork-dip saves 80–200 calories.
Protein > potatoes: when goals matter, choose salad or lettuce-wrap over fries.
Bun math: lettuce-wraps are your friend when you want more protein without extra calories.

Balancing Indulgence with Nutrition at The Habit

The Habit Burger Grill fits a lean routine when you lead with tuna or grilled chicken, keep the Charburger clean, and use salads or lettuce-wraps to manage calories. Keep drinks quiet (water, diet/zero, unsweetened tea), follow the one-indulgence rule, and you’ll leave satisfied—not sleepy. Want this turned into ready-to-order Habit Burger meal combos for workdays, gym days, and family nights? Share your daily calorie + protein targets and I’ll map them out. 💪

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