Foundation Fitness Co.

Let’s be honest — meal prep is awesome in theory… but sometimes you’re tired, busy, didn’t grocery shop, or just really want someone else to make your food. I get it. Me too.

The good news? Eating out doesn’t have to mean giving up on your health goals. Knoxville has some actually great options — spots that don’t drown your food in grease, use real ingredients, and still taste amazing. I pulled together a list for you, broken into three price categories, all within ~20 miles of the city center.

Save this. Screenshot it. Send it to your partner next time they say, “I don’t care, you pick.”

Low Cost (Quick, Affordable, Still Solid Choices)

1. Yassin’s Falafel House – Downtown & West Knox – Falafel, grilled chicken, fresh salads, and hummus. Super filling, flavorful, and easy to build a balanced meal here. This one is personally endorsed. Yassin has my heart and my stomach.

2. Tako Taco – Near Old City – Not your average taco joint. Their cauliflower tacos and rice bowls are delicious, and you can easily customize them to make it lighter.

3. Good Golly Tamale – Market Square + Food truck – Organic masa tamales with whole food fillings like sweet potato & black bean or pork & kale. Pair with a side of beans or slaw, and you’re good to go. – If you like authentic food, go here. If you only like Americanized food, you probably won’t like it.

4. Clean Eatz – Bearden – Simple, macro-friendly meals and bowls. Not fancy, but it gets the job done if you want something quick and portion-controlled. – My. husband and I got meal prep meals from here for a while, and I loved them, but he quickly grew tired of eating the same thing over and over. Picky eaters, beware. (If you’re not super picky, they’re amazing.) 

Mid-Range (Sit Down, Date Night, or Lunch with Friends)

1. The Plaid Apron – Sequoyah Hills – A little bougie brunch/lunch spot with rotating seasonal menus. Look for their grain bowls or veggie-forward dishes. Bonus: they use a lot of local ingredients.

2. Tomato Head – Market Square & West Knox – Great salads, housemade dressings, build-your-own sandwiches with real bread and whole ingredients. They also have good reviews for tofu, hummus, and grilled chicken options.

3. Balter Beerworks – Downtown – Hear me out—yes, it’s a brewery, but their “health bowl” options are surprisingly solid. The grilled salmon or chicken with roasted veggies and sweet potato? A win. – Went here for my bachelorette party 🙂 …On the day UT played Alabama and won. It was unnecessarily loud and rambunctious.

4. Dazzo’s Pizzeria – Gay Street

Get the chopped salad with grilled chicken, skip the heavy pasta and share a slice if you’re craving one. Not everything on the menu is light, but reviews say can eat well here if you can pass on the heavier stuff.

Higher-End (Nice Dinner, Celebrations, or Special Treats)

1. J.C. Holdway – Downtown – Run by a James Beard award-winning chef, this spot is all about local, seasonal food. Their grilled meats, roasted veggies, and fresh fish options are fantastic—and you’ll still leave feeling light and satisfied. – This one’s on my list because of the reviews <3

2. A Dopo Sourdough Pizza – Old City – One of the cleanest pizzas in town. Naturally leavened dough, minimal ingredients, and options to add salads or veggie sides. Indulgent without being heavy. – Another on my list, especially since I normally don’t eat pizza.

3. Emilia – Market Square – Upscale Italian, but you can easily find grilled fish, veggie sides, and leaner pasta options. Their portions are reasonable, and you won’t leave in a food coma.

You don’t need to panic when you’re eating out. Just make a few smart choices, skip the extra greasy stuff, and remember: one meal is never going to ruin your progress. Being consistent, not perfect, is what gets results. As long as you’re doing this once a week or so, not every day, you can still get where you want to be.

Let me know if you try any of these and have a personal review to share! Or just put it on Google, and I’ll find it XD