• Lindsay Tobias

KYPO Guide to Lynchburg Eats

While I love making my own food, and I think I am the baddest healthy chef on the east coast, I do think that food is social. So to bring a container of perfectly portioned veggies and protein to grandma's birthday dinner just won't work, and it shows those around you that you are prioritizing food over fellowship. You can never be 100% sure what you are putting in your body when you are eating out, but you CAN make the best of every situation. Social settings should be just that- social. Don't stress, enjoy those around you, and you don't have to blow your health goals out the window in the process! Here are some of the ways that I enjoy eating out:

I always look for salads first, this is because I like to eat a lot of food. Having a full plate of salad is very high in nutrients, very low in calories and very filling- most of the time. When you order a salad with fried chicken, dried fruits, croutons, cheese, avocado, peanuts, tortilla strips, and three deep dish pizzas on top, this is not the case.

Sometimes even the "superfood" option at restaurants can be 1200 calories, because they add every superfood every made to the bowl. If your meal or salad has 35 components to it, try and simplify.

Here are my three essentials to eating out:

  1. As many veggies as possible (I'm afraid that you heard me say "a lot of veggies"- to be clear, I said AS MANY AS THEY WILL ALLOW)

  2. A serving of lean protein, ideally fish or chicken. Steak is usually drowned in butter and just makes me feel so heavy. Also I always use the palm of my hand as a portion guide here- sometimes restaurants will serve 12 oz of protein instead of the 4 oz portion that is right for me. I will just cut it in half if it seems way too large, or put half on my husbands plate.

  3. A source of fat. Usually the dressing, sauce, or marinade is oil based which gives a good amount of fat, but I still like to have some avocado, nuts, or cheese if I am feeling crazy!

El Jefe:

  • Tacos: all but potato or breakfast tacos, with traditional (not gringo) style, corn tortilla.

  • El Jefe Ensalada with no crispy chips, citrus vinaigrette.

KYPO pick: El Jefe Ensalada with no crispy chips, citrus vinaigrette.

The Neighbors Place:

  • Chargrilled Chicken*

  • Santa Fe Chicken*

  • Pork Chops*

  • Ahi Tuna, Mahi, or Salmon*

  • Blackened Mahi Sandwich (1/2 bun)*Southwest Chicken Wrap*

  • Sesame Szechwan Salmon (ask for over veggies not rice)

  • Split Romesco Shrimp Sirloin (split this with someone, noone needs 12 oz of protein in one sitting!)

*Sides: Sauteed Garden Vegetables, Sauteed Mushrroms and Spinach, Asparagus, Steamed Vegetables and Broccoli, Sauteed Green Beans

KYPO pick: Mahi Mahi with sauteed garden vegetables and asparagus

or sesame szechwan salmon over extra veggies.

Isabella's Italian Trattoria

  • Braised Local Meatballs

  • Any salad with any vinaigrette dressing, add protein

  • Artichoke, Margherita, Siciliana, or Grilled Chicken Thin crust whole wheat/gluten free pizza with very light cheese.

  • *They have gluten free corn pasta or whole wheat pasta, but I still wouldn't recommend getting a whole plate of it.

  • Cod Nicoise

  • Pan Seared Salmon in a marinara sauce instead of a butter sauce.

  • Grilled Beef Tenderloin Medallion

Sides: Garlic Rosemary Smashed Potatoes, Sauteed Squash and Zucchini, Sauteed Spinach and Green Beans, Roasted Mushrooms, Mediterranean Quinoa Salad

KYPO pick: Cod Nicoise or House Salad with Seared Salmon and tomatoes in balsamic vinaigrette.


  • Seared Shrimp

  • Sesame Ahi Tuna

  • Santa Fe Salad (No tortilla strips)

  • Feta Chicken Salad

  • Special House Salad, add protein

  • Chicken Almond Salad (No tortilla)

  • Asian Chicken Salad (No wontons)

  • Blackened Ahi Tuna*

  • Grilled Shrimp*

  • Fresh Salmon (ideally with the salsa fresca)*

  • Grilled Tuna Sandwich (1/2 Bun)*

  • Avocado Chicken Grill (no cheese 1/2 bun)*

  • Grilled Portabello Mushroom (1/2 bun)*

  • Fresh Vegetable Bake

  • Asian Chicken Stir Fry over vegetables

*Sides: Sauteed Green beans, Steamed Broccoli, Baked Sweet potato, Seasonal Vegetable medley

Market at Main:

  • Eggwhite Breakfast Burrito with

  • Eggwhite Downtown Omelet with turkey sausage and all vegetables.

  • Oatmeal with apple slices and extra berries.


  • Seasonal garden salad, Orchid Spinach salad add chicken, Caprese salad add chicken with apple cider vinegar or balsamic.

  • Homemade Vegetarian Chili

  • The Randy Mac Wrap

  • Cabell Street Chicken (1/2 bun)

  • Honey Salmon with grilled okra


  • Any salad but the Caesar.

  • Bootleggers natural

  • Turkey burger

  • Seared ahi tuna sandwich

  • Grilled chicken sandwich no cheese.

  • They also have AMAZING black bean burgers that are not on the menu.

**For the sandwiches get them either bunless on a salad or do ½ bun.

KYPO pick: Seared Tuna and Coconut Gremolade Salad, or Turkey burger no cheese bunless on a salad with balsamic.


  • Blackened Seared Ahi Tuna

  • Garlic Lime Jumbo Shrimp with Roma Tomatoes

  • 8 oz filet

  • Berbere double breast of chicken with approved side instead of rice

  • Iceberg Wedge salad with herb vinaigrette

  • Chophouse salad (choose bacon or blue cheese)

  • Spinach Salad add protein

  • Caprese salad add protein

  • Blackened Grilled Salmon Fillet substitute for approved side

  • Personalized vegetable plate: today's fresh vegetable, asparagus, onions and mushrooms

**ask which options are gluten free!


Fresh berries with whipped cream and a coffee with a little sugar.

KYPO pick: Balckened Seared Ahi Tuna with todays fresh vegetable (makes it affordable too!)

Robyn Alexander's Bistro

  • Thai lettuce cups

  • Baja tacos

  • *Glam burger

  • *Tuscan griller over vegetables

  • Honey Spiced Salmon

  • Mahi Mahi

  • Thai Curry

  • Hot Pot

  • *Veggie Grinder Hoagie

  • turkey wrap,

  • Blackened Mahi sandwich

  • Any salad but the caesar and buffalo chicken, or steak wedge. (ask for Santa Fe not in a flour tortilla shell or with tortilla strips)

**(for sandwiches do 1/2 bun with roasted potatoes& Brussel sprouts, sautéed green beans, seasonal fruit, quinoa salad, or vegetable medley)

KYPO pick: Thai lettuce cups, Santa Fe Salad with no tortilla or strips, no cheese, white balsamic dressing, or Hot Pot with extra veggies.


Miso or Onion Soup

Garden, Avocado, or Seaweed Salad

Sashimi Sampler



Narudo Roll


Any hibachi grill entree, ask for double veggies instead of rice

Sashimi Regular

KYPO Pick: Narudo Roll with Edamame and Miso Soup

or Sashimi Sampler with Avocado Salad

My Dog Duke's Diner


  • The hokie (no bacon)

  • Eggwhite scramble with chicken sausage and fruit instead of potato hash& grits

Or a la cart: