One of the biggest questions I get from my clients is how they can eat at restaurants while on their macro plans. Going out to eat at a restaurant is one of the most stressful things to think about for most people on a diet/nutrition plan. But seriously, it doesn’t have to be that way and it shouldn’t. Sacrificing your happiness with friends, family and general life experiences will bite you in the butt when you’re older and sitting alone without great memories to talk about.
When I go out to eat, I usually try to pick something that is still within my normal lifestyle, but sometimes, I don’t. I order whatever I want whether that be pizza, cheese boards, big fat burgers, pasta etc…
I definitely encourage you to find a balance when it comes to your nutrition regime, so that you can indulge in those foods without throwing off your entire mindset or body. Today however, I want to tell you what I do when I eat out at restaurants and have chosen to stick to my usual eating habits.
1. Scan the menu for salads, sandwiches and protein dishes.
I usually try to find a salad, a sandwich or a chicken/beef/fish dish first and then I break the dish down further to see what I need to eliminate or substitute. For salads, I always ask for dressing on the side and I always make sure the salad has a protein source (chicken, beef etc…) and a fat (avocado, cheese, nuts). For sandwiches, I try to find something without spreads or sauces (those calories add up quick) and one that has a protein and fat source (chicken and avocado is a perfect example). Then, I try to sub the bread for sliced whole wheat if possible as big rolls and buns are usually pretty heavy. At brunch, eggs with toast and sausage is my go-to. Protein dishes are a great choice too, but I always ask for sauce on the side as well (to control portions and because I have a garlic allergy and garlic is in everything!)
2. Check online beforehand for nutrition info if you can.
Some restaurants, especially chain restaurants have nutrition info online, which is super helpful! You can also check Nutritionix for information too! Try to find something that seems filling and that isn’t loaded with unnecessary calories.
This is what I have been doing for a while and what has worked for me. Like I said, I don’t always choose a healthy option, but if I want to, these two ‘tricks’ are great to use and have worked for my clients too. This is why I hate cookie cutter eat this/not that nutrition plans. What’s the fun in bringing your tupperware of chicken and broccoli to a restaurant? How are you ever going to enjoy social events if you’re stuck with that kind of mindset? Think long-term when choosing a nutrition coach. Is what they preach going to help me achieve my goals and improve my quality of life, or will I feel stuck in a rigid routine that prevents me from living my life?
Now you tell me…
What’s your favorite dish to order at a restaurant?
Burgers or sandwiches?
Do you have any food allergies? Where are all my fellow garlic allergy people at?
I used to worry so hard core that I wouldn’t be able to find something to eat a restaurants that was healthy but it turns out you can eat healthy just about anywhere if you are creative. Don’t be afraid to ask for extra veggies or sub out things and you’ll be fine!
You really can! It’s easy to make substitutions- you just have to ask!
i’m kind of a psycho when it comes to checking menus before going to a new restaurant, but that’s also mostly so i can be prepared to pick the best dish when i get there 😉 i grew up watching my mom order a side of fruit instead of toast or a burger with no bun, so for years i did it just because she did! now i’m more conscious of why, and actually prefer a burger without a bun. you can taste the meat better!
Oh heck yeah- love the meat more than the bun too! It’s great to check menus ahead of time!
Great tips!! I sometimes get anxiety about eating out, but I realize that I should enjoy myself and find some balance. My favorite dish to order at a restaurant is usually a big salad with some sort of protein/fats on it (like tofu/avocado).
Have a great day!
I think the more you do it, the less anxious you get– just takes time! Love big salads, too!
I do this second nature now. When I was competing, I’d ask for so may modifications it was crazy. Now days… I just order the salad with protein, but I’m pretty glad when Vegas orders fries for me to steal. 😉
Oh gosh, same here! Now it’s nice to feel more normal, hah!
I love these tips. I prefer putting lots of salads into my dish. It is an excellent way to stay healthy.
Agreed!