Restaurant Guide

Eating out doesn't have to derail your progress. What I typically do is check out the menu ahead of time, if I can. Have a general idea of what to order, and then plan the rest of your day around knowing what you’ll eat. For example, if I’m going to have pasta and meatballs at the restaurant, I know that’ll be high carb so I’m keep the breakfast and lunch I eat that day low to moderate.

Some other tips:

-Build your meal around a protein. Ideally something grilled or baked vs fried. Look for words like:

  • Grilled

  • Baked

  • Broiled

  • Roasted

  • Blackened

  • Seared

  • Poached

  • Wood-fired

Good protein choices include chicken, steak, fish, shrimp, turkey, tofu, pork tenderloin, or lean burgers.

-Add color whenever possible. Aim to include a vegetable, salad, fruit, or another fiber-rich side whenever possible. This helps with fullness and adds nutrients without overcomplicating your order.

-Carbs are not the enemy. Rice, potatoes, bread, pasta, tortillas, and grains can all fit into a healthy diet. Order the meal you actually want, but pay attention to portion sizes and how hungry you are.

Words that often mean higher in fat or calories

These foods aren't "bad," but they tend to be more calorie-dense:

  • Fried

  • Crispy (usually means fried)

  • Breaded

  • Tempura

  • Smothered

  • Creamy

  • Alfredo

  • Au gratin

  • Loaded

  • Stuffed

  • Double battered

  • Candied

If you're craving them, enjoy them! Just know they may be richer than grilled or roasted options.

Sauces can make a big difference.

When possible, ask for sauces or dressings on the side. That gives you control over how much you use without sacrificing flavor.

Before you order, ask yourself:

  • Where's my protein?

  • Can I add a fruit or vegetable?

  • What sounds satisfying?

Great restaurant choices

  • Grilled chicken or steak

  • Salmon or shrimp

  • Rice or potatoes

  • Salads with added protein

  • Burrito bowls

  • Sushi

  • Mediterranean bowls

One meal never determines your results, so if you happen to go over on fats or carbs or whatever, just get back on the horse the next day!

What I'd Order

  • Mexican: Burrito bowl with chicken or steak, rice, beans, fajita veggies, salsa, guacamole.

  • Italian: Grilled salmon or chicken with vegetables, or pasta with grilled chicken and a side salad.

  • Sushi: Sashimi, sushi rolls, edamame, miso soup.

  • American: Burger with a side salad or fries (yes, fries can fit!), grilled chicken sandwich, steak and vegetables.

  • Mediterranean: Chicken or steak bowl with rice, hummus, vegetables, tzatziki, and feta.