Salem Dining Guide: How to "Pay Your Bills" at our favorite local spots

Hello there, everyone! Ali Virtue here from the Pre-diet Podcast and the owner of Parkside Nutrition.

A lot of people think that once they commit to a health goal, their social life in Salem has to go on hiatus. They think they have to choose between a night out at Wild Pear or "staying on track." But here’s the reality: if your approach isn't sustainable enough to include a dinner out with friends, it’s not going to last.

Today, I’m walking you through four of my favorite Salem staples. We’re going to look at exactly what to order to keep your blood sugar stable and—most importantly—how to "pay your bills" (getting the nutrition your body needs) before you enjoy the fun stuff.

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1. Wild Pear: The Seasonal Powerhouse

Wild Pear is incredible because they prioritize whole, fresh ingredients with exceptional flavor. When you’re here, look for the dishes that include high-quality proteins and lots of colorful, non-starchy plants. It’s going to be harder to find a naturally “low calorie” meal (550 cals or under) on this menu and it might be hard to calculate the exact grams of protein & calories because they are mixed dishes. That doesn't mean you can’t eat well. Aim to choose foods that make you feel good, energized and focus on eating slowly, chewing well and stopping before you feel too full. If you can save some for leftovers.

Ali’s Order: Under “Combinations” section of the menu - I love their option for combining 1-2 salads & one cup of soup. I usually pick the Kale Caesar Salad, Wild Pear Salad or the Mixed Green Salad with the Coconut Curry Soup with Protein added to one of the salads.
Why it works: With this option you have a lot of variety, “volume” and fiber with the soup and salads to fill you up without feeling heavy.

Estimated Macros (Standard Serving)

Item	Protein	Carbs	Fats	Calories
Salad + Chicken Salad + Soup	30g+	30g+	30g+	600-900+ cals

2. Venti’s Cafe: The Customization King

If you have PCOS, Type 2 diabetes, or you’re just really watching your blood sugar, Venti’s is a great option. They are the masters of the "bowl" concept, which is perfect for my Basic Plate strategy.

Ali’s Order: The Moroccan Chicken Salad. The secret here? Add extra chicken for more lean protein. If you want lower calories - ask for balsamic vinegar dressing or dressing on the side to use more sparely.
Why it works: The extra protein keeps you full for longer and supports your muscles. The more muscle you have the higher your metabolism will be. The greens of the salad and the fiber of the chickpeas also help to keep you full for longer while keeping the calories moderate. Also, for the guys - don’t be afraid to ask for DOUBLE chicken.

Estimated Macros (Customized Bowl)

Item	Protein	Carbs	Fats	Calories
Moroccan Chicken Salad	40-50g	20-30g	13-15g	~500

3. Lively Station: The "Farm-to-Table" Fuel

This spot is a gem for high-quality protein. When I’m at Lively Station, I’m looking for a meal that feels hearty but won't leave me needing a nap in the car.

Ali’s Order: The Chimichurri Steak. It’s a lean, efficient protein source. I usually pair this with their house salad instead of potatoes, or choose between the corn purée & potatoes (so we don’t double carb it).
Why it works: Steak is a dense source of protein (remember my dog Jasper? He gets his consistent protein, and so should you!). The chimichurri adds healthy fats and antioxidants without the hidden sugars found in many sauces.

Estimated Macros (Standard Serving)

Item	Protein	Carbs	Fats	Calories
Chimichurri Steak + House Salad	35-50g (depending on the size of fillet)	~25-35g	22-30g	450-598

4. Taproot Lounge & Cafe: The Fiber Favorite

Taproot is where I go when I want to feel vibrant. They have some of the best plant-forward options in Salem that don't skimp on flavor.

Ali’s Order: Salmon pan seared salmon served over roasted asparagus, grape tomatoes, and house-made hollandaise. served with forbidden rice salad. Ask for no hollandaise or have it on the side to dip as it’s a very high calorie sauce.
Why it works: Salmon is a great source of protein and healthy fats that help to increase good cholesterol levels and decrease inflammation. The dish also includes colorful plants with lots of vitamins & minerals to support healthy blood sugar (energy) levels.

Estimated Macros (Standard Bowl)

Item	Protein	Carbs	Fats	Calories
Salmon, asparagus, greens - Hollandaise sauce (3 oz)	36-45g	20g	12+g +52g	390 +~480

Ali’s Pro-Tip for Eating Out

Before you even look at the menu, ask yourself: "What is the most valuable part of this meal for me?" If you’re dying for a specific dessert, that’s fine! Just reverse-engineer your plate. Focus on the protein and the greens for your main course to "pay your rent" first. This way, when you have that treat, your body is better equipped to handle the sugar, and you won’t wake up Monday morning feeling like you need to "start over."

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Thanks for keeping up with Salem this week!

Spotted something interesting in town? Drop us a note at [email protected] We love hearing from you.

See you next Thursday,

Ernie

🌮 Salem Dining Guide: How to "Pay Your Bills" at our favorite local spots