My Fit MenuHouston · Montrose
Healthy food in Montrose: what to order
32 restaurants in Montrose, with their dishes ranked by protein and calories. Top of the list: Snow Crab Clusters at Josephine's Gulf Coast Tradition.
How this is picked: Restaurants within 1.25 miles of Westheimer Road and Montrose Boulevard, excluding big chains (they publish their own numbers; see Restaurants). Menus read up to September 28, 2026.
The best dishes
One per restaurant, ranked by protein inside a moderate calorie range.
| # | Dish · restaurant | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Snow Crab ClustersJosephine's Gulf Coast Tradition · COLD BAR | 360–600 | 53–88 g | ~2 g | ~20 g | 14.6 g | Estimated |
| 2 | Steamed fish PompanoKhun Kay Thai Cafe · House Specialties | 390–650 | 54–90 g | ~18 g | ~18 g | 13.8 g | Estimated |
| 3 | Grilled BranzinoLa Griglia · Secondi | 338–563 | 34–56 g | ~5 g | ~28 g | 10.0 g | Estimated |
| 4 | Thai BBQ Chicken ไก่ย่างสมุนไพรChalong Thai Eatery · Tapas | 420–700 | 39–65 g | ~12 g | ~32 g | 9.3 g | Estimated |
| 5 | LavrakiNiko Niko's Greek & American Cafe · D's Favorites | 413–688 | 38–63 g | ~5 g | ~35 g | 9.1 g | Estimated |
| 6 | Tiger CryNidda Thai Cuisine · House Specials | 375–625 | 34–56 g | ~10 g | ~30 g | 9.0 g | Estimated |
| 7 | Whisky Shrimp on FireWanna Bao · Entrée | 315–525 | 29–48 g | ~14 g | ~22 g | 9.0 g | Estimated |
| 8 | BranzinoToca Madera · Sea | 360–600 | 30–50 g | ~6 g | ~32 g | 8.3 g | Estimated |
| 9 | Grilled ChickenThe Burger Joint | 390–650 | 32–53 g | ~40 g | ~20 g | 8.1 g | Estimated |
| 10 | Grilled Chicken CaesarMony’s Pizzeria · Salads & Soups | 390–650 | 30–50 g | ~20 g | ~32 g | 7.7 g | Estimated |
| 11 | Ensalada de Pescado (Fish)La Mexicana Restaurant · ENSALADAS (Salads) | 360–600 | 29–48 g | ~22 g | ~26 g | 7.9 g | Estimated |
| 12 | Grilled Steak SaladLost & Found · Salads | 488–813 | 34–56 g | ~25 g | ~40 g | 6.9 g | Estimated |
| 13 | Tacos de tasajoCuchara | 435–725 | 30–50 g | ~45 g | ~28 g | 6.9 g | Estimated |
| 14 | Meat bowl (choice of meat)The Taco Stand · Bowls | 390–650 | 29–48 g | ~14 g | ~34 g | 7.3 g | Estimated |
| 15 | Caesar SaladPiola · Salads | 450–750 | 30–50 g | ~20 g | ~40 g | 6.7 g | Estimated |
| 16 | Captain's SaladChopnBlok - Montrose · SEASONAL SALADS | 488–813 | 32–53 g | ~55 g | ~30 g | 6.5 g | Estimated |
| 17 | Grilled or Fried ChickenLankford's · Menu | 488–813 | 30–50 g | ~42 g | ~32 g | 6.2 g | Estimated |
| 18 | Pan Seared TroutDucky's Pizza & Tavern · Entrees | 488–813 | 30–50 g | ~40 g | ~35 g | 6.2 g | Estimated |
| 19 | Wild Caught Cod FishHarry's | 465–775 | 29–48 g | ~52 g | ~28 g | 6.1 g | Estimated |
| 20 | Grilled Chicken SaladP. King Authentic Chinese Food · Salad | 315–525 | 24–40 g | ~20 g | ~24 g | 7.6 g | Estimated |
All 32 restaurants
Where these numbers come from
These restaurants don’t publish nutrition, so every number here is Estimated. My Fit Menu reads each restaurant’s own online menu and adds up typical restaurant portions of each dish’s ingredients. Estimates are always ranges: ±25% when the menu describes the dish, ±35% when it only names it. Tap a label to see the menu it came from.
“Best” means the most protein inside a moderate calorie range: 400–650 calories and a 40 g protein target, the same formula as the app’s Fat-loss goal. Portions vary and menus change, so confirm with the restaurant, and never rely on these for allergies.
Own one of these restaurants? Email hello@myfitmenu.health to correct your numbers, share your own nutrition, or remove your page. How we read menus: MyFitMenuBot.
See what fits near you
Open My Fit Menu anywhere and it ranks the dishes around you the same way.