I wonder if going with a vegetarian option, which most menus have, would be better...probably not too satisfying, and maybe with hidden calories. I hear what you're saying about calories adding up, especially on restaurant food. It almost has to be pretty stripped down to even remotely come within a healthy range. Sounds like you did great tho!

Congrats on navigating well the restaurant meal tonight!

When I travel, I usually pack portable protein--e.g., walnuts or almonds (portioned in ziploc snack bags); natural peanut butter; laughing cow wedges--and dried apple slices. I find that conference breakfasts and snacks are heavy on the carbs and sugar, and the protein helps balance that out...or helps avoid them altogether.

I'll bet you can find at least one other person at the conference who is also choosing food carefully; perhaps you can share an entree--save calories and $$!

If the conference is at a hotel or being catered, you can almost certainly request specially prepared meals. I ran a retreat a few months ago, and we accommodated gluten-free, dairy-free, shellfish-free, tree nut-free, organic, and don't even *say* strawberry, let alone have them in the building.

Safe and fun travels!