Okay, we’ve all been there. We have these new years resolutions, these new fitness goals and “diets” that we are starting in order to lose weight/gain muscle and get in shape. Let me start by saying GREAT JOB on wanting to make your life better and taking charge if your health!
You want these goals to be achievable, the results sustainable, you want to be healthy, still keep all your friends and family and your social life. You do not have to turn down dinner plans, girls nights, or boys night outs.
When I was prepping for my fitness competitions and photoshoots, I would have all my meals prepped, I would bring my tupperwares out to dinners and meetings. Either that or I would flat out say no to going out. People weren’t too surprised when they knew what I was preparing for. This is NOT something you need to do. EVER. Even when I prep for photoshoots these days, I don’t ever turn down a social outing unless my schedule wouldn’t permit. Being fit, healthy and feeling great does not mean you should sacrifice your social life and dining out experiences. That is not a healthy relationship with food and not the healthy way to get to your fitness goals.
However, that doesn’t mean I am giving you permission to pig out the next time you go to a steak house or bar. While we should all indulge sometimes, and ENJOY every minute of it guilt-free, there are ways to stick to your healthy habits when you are dining out that won’t break the calorie bank, keep you satisfied, and not have to look like a crazy person in front of your friends/family and the restaurant servers. Remember, do this for your health, longevity, and because you love your body. Not because you hate it.
Below are my tips for healthier options while dining out.
To make this even more convenient for you, I’ve created a copy for you to download, print, and plaster somewhere in your house so you can be reminded of how creative you can be while spending a night out in the town!
Tips for Eating Clean While Dining Out
Before the Restaurant:
- Look at the menu before you leave home and choose the items you want (check online)
- Look or ask if a ‘gluten free’ menu is available (you don’t necessarily have to be gluten free, but there are healthier and delicious choices on those menus)
- Drink 8oz of water before you leave home
- Eat something light before you go (apple + almonds). This’ll help you ward off the chip/bread bowl.
At the Restaurant:
- Always order sauce on the side
- Choose a protein with 2 vegetables and a healthy fat (avocado)
- Order your burger with no bun or on a salad
- Change it up – if meat over pasta, ask for the same but over salad instead.
- Make sure not to order anything fried
- Ask for no added salt
- Add extra vegetables
- Ask to steam vegetables instead of sautéed in butter/oil. You don’t know how much they cook with. You can even tell them you are lactose intolerant if you aren’t eating any dairy at that meal.
- Ask for a double order of mixed vegetables instead of pasta or rice
- For breakfast, instead of potatoes, ask for sliced tomatoes or a side of fruit
Items Not on the Menu:
- You can ask for steamed vegetables as a side
- You can order a grilled protein (chicken, salmon, etc.) with just salt and pepper
- Ask for a lettuce wrap instead of bread or a bun
Food Swaps:
| Spaghetti – Spaghetti squash
Chips – Baked sweet potato chips or beet chips or kale chips Fries – Baked sweet potato or carrot fries Rice – Cauliflower rice Mashed potatoes – Mashed rutabaga Pizza Crust – Crust made with cauliflower rice Baking with flour – Almond flour or coconut flour Salt – lemon juice (salad dressing, fish, chicken, etc.) Milk/Dairy – Almond milk or coconut milk |
Potatoes at breakfast – Sliced tomatoes
Sandwich bread – Lettuce wrap Mayonnaise – Honey mustard or Paleo Mayo Sugar – Coconut sugar, honey, or stevia Sour cream – Greek yogurt, coconut oil, or applesauce Toast – Ezekiel bread Croutons – Sliced almonds (in salad) Bowl of ice cream – Small Bowl of frozen cherries or grapes |
I hope this was helpful and leaves you more at ease the next time you get invited out for dinner and you worry that you will ruin your “diet.” You can download the tip sheet HERE.
Please share with your friends and family!
