SkinnyLicious® Specialties

440 calories for a steak plate, which is 710 fewer than the Steak Diane and 400 fewer than the Filet Mignon.

Medallions are small rounds cut from the tenderloin, one of the leanest cuts on the animal. They come with asparagus, mushrooms, cherry tomatoes and a spoonful of mashed potatoes under a Madeira wine sauce. That's the whole plate.

45 grams of protein. Gluten, wheat and milk are listed. If you want steak on a weeknight, this is the one.

2,320 mg of sodium, tied with the Sesame Ginger Chicken for the most in the SkinnyLicious specialties.

It also has the least protein of the seven, 32 grams. For 110 fewer calories, the Grilled Steak Medallions give you 45. Shrimp is lean, which keeps this plate at 550 calories, and angel hair, asparagus, tomato and basil in a lemon-garlic sauce make it eat like a normal pasta dinner.

Fish appears on the allergen list alongside shellfish, milk, gluten and wheat. I'd pick it for flavour and the Medallions for fullness.

It's 590 calories, it sits in the SkinnyLicious section, and it carries 2,320 mg of sodium, which is a full day's recommended limit on a plate designed to be the light option.

The soy glaze is responsible. Soy sauce runs close to 900 mg of sodium per tablespoon, and a glaze built on it concentrates that as it reduces. Quinoa, snow peas, asparagus and mushrooms underneath add very little salt.

I'd still order it. No milk and no egg are listed, so it suits a dairy-free diet, while soy, sesame, gluten and wheat all are. 46 grams of protein.

No gluten or wheat is listed, only milk and fish. The full Grilled Branzino lists both.

That makes this 530-calorie plate the branzino to order for a coeliac, and it saves 880 calories against the full version while keeping 36 grams of protein, which is half of the bigger plate's 72.

29 grams of fat. 1,250 mg of sodium. $27.50.

13 grams of fat. The Pasta Carbonara carries 139.

That gap is the cream, which this dish leaves out entirely. Penne, sautéed chicken, fresh tomato, marinara and basil, and you end up with 46 grams of protein on 590 calories, the best protein return of any pasta on the menu. Sodium is 1,760 mg.

It's the one I'd order if the table is eating pasta and I want to keep up without paying for it tomorrow.

Oddly, this lighter version lists gluten and wheat as allergens, and the full Grilled Salmon plate doesn't.

So a coeliac diner is better off ordering the bigger plate, at 680 more calories. Otherwise the SkinnyLicious version is the cleaner order: 590 calories and 1,020 mg of sodium, the lowest salt in its section, with 45 grams of protein and assorted fresh vegetables.

Its 36 grams of fat are the most among the seven SkinnyLicious specialties. That's the salmon. It's an oily fish, and the fat comes with omega-3s I wouldn't want to trade away.

137 grams of protein for every 1,000 calories. No dish on this menu beats that ratio, and nothing comes close — the next best is the Grilled Steak Medallions at 102. In plain numbers that's 81 grams of protein on a 590-calorie plate with 19 grams of carbohydrate. Grilled chicken, tomatoes, artichokes, capers, basil and balsamic over vegetables and farro.

Farro is the catch for coeliacs. It's an ancient wheat grain, so gluten and wheat are both listed even though nothing about the plate looks like bread or pasta.

Sodium is 1,560 mg. If you want one order here that will actually feed you without costing a day's calories, this is it.