I have a hard time staying OP when I eat out, which is a problem for me. Since I'm single, eating out with friends and co-workers is a big social outlet. (Acutally, I'm going out to lunch after church today with sister & her family and some friends.) But, wherever we end up going, I just look for the item that can cause the least damage.
Lucy & Lindy already mentioned Chipotle and Applebees. Love Chipotle! Went there once last week. But, I did get the chili-corn salsa... I found some not-so-bad options at 54th St. Bar & Grill, which is similar to an Applebee's or TGIFridays. They have really good steamed veggies. When we go chinese, I look for the brown rice and veggies - one of the buffets even has a salad bar. I haven't checked out all the ingredients, but I also really like the salads at Wendys - I just leave out the croutons.
The local places we go to won't help you much, but might give you some ideas. There are a couple of Mexican places that we go to that have chicken salads on their menu. Shredded lettuce, and a ton of chicken, cheese and salsa on top. It's probably more cheese than I should eat, but it is a good alternative to the other stuff on the menu.