How To Eat Out & Still Lose Weight

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GENERAL TIPS FOR EATING OUT

You can totally stay on track with your weight loss goals even if you are going to a restaurant or ordering takeout. Here are some general tips to follow when you are eating out:

  1. DON’T BE AFRAID TO ASK FOR CUSTOMIZATIONS.

    I know you may feel like you are being the “difficult” one at the table when you ask for customizations, but that is your waiter or waitresses job. They are used to it due to food allergies and sensitivities so order what you need and don’t feel bad about it.

  2. DON’T FEEL LIKE YOU NEED TO CLEAR YOUR PLATE.

    Restaurant/ takeout portions are always much BIGGER than an actual portion is. Honor your fullness and box up whatever you don’t finish for later!

  3. LOOK AT THE MENU BEFORE YOU EVEN GET TO THE RESTAURANT AND DECIDE WHAT YOU ARE ORDERING.

    Looking at the menu before you even get to the restaurant is a great way to alleviate stress of trying to decide once you get there. You will probably want to talk to the people you are going out with and if you are trying to figure out what is the healthiest option for you there, you might get stressed out and pick the wrong option. Always have a plan and be prepared so you can enjoy your meal and your company!

  4. IF YOU ARE GOING TO DRINK ALCOHOL, BE SURE TO DRINK A GLASS OF WATER BETWEEN DRINKS.

    It’s totally fine if you want to drink alcohol at a restaurant or at home with your take-out. Just be sure to drink a glass of water between drinks as it will keep you hydrated and will slow you down from having more than 2 drinks.

I am going to give you options you can choose at each meal from many different cuisines so you can stay on track and achieve your goals no matter what you are eating!

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EATING OUT OR GETTING TAKEOUT FROM A DINER

BREAKFAST

  • Option:

    • You could order an omelette and go light on the hash browns and the bread.

    • You could also ask for fruit instead of the bread.

    • You could swap out eggs for egg whites and add veggies to your omelette.

    • When you are eating out, the portions are very big. Eat until you are full and then boxing the rest to take home.

  • Your Breakfast Should Be:

    • 50% Protein

    • 50% Carbohydrates

LUNCH

  • Salads: Cobb or Cesar

    • Veggies: the base of the salad.

    • Protein: grilled fish, salmon, shrimp, chicken steak, tuna.

    • Carbohydrate: corn on the cob, baked potato, bean soup.

    • Ask for any dressings or condiments on the side.

  • Sandwich, Wrap or Burger

    • Remove the top slice of bread. An open face is a happy face!

    • Get a salad or a vegetable based soup on the side.

    • Ask for any dressings or condiments on the side.

DINNER

  • Make sure your plate is 50% veggies!

  • Meat: chicken, fish, beef. Make sure you get any of the meats grilled, baked or roasted.

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EATING OUT OR GETTING TAKEOUT FROM A SALAD BAR

LUNCH

  • 50% Veggies: Always start with arugula, mixed greens, romaine lettuce.

  • 25% Protein: flaked tuna, chopped eggs, shrimp, chicken, whatever you like.

  • 25% Carbohydrate: chopped beans, chopped fruit, chickpeas, red kidney beans, etc.

  • Ask for dressing on the side.

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EATING OUT OR GETTING TAKEOUT FROM AN ITALIAN RESTAURANT

LUNCH

  • Option 1:

    • Veggies: Antipasto Salad: you can ask them to top it over arugula.

    • Protein: Get your protein from the meat from the antipasto.

    • Carbohydrate: Ask for minestrone soup.

    • Ask for dressing on the side.

  • Option 2:

    • You could also get beet or arugula salads.

    • Ask for goat cheese on the side.

    • Add Italian marinated shrimp, salmon, chicken.

DINNER

  • Option 1:

    • Ask for a cup of marinara sauce on the side when you get takeout.

    • Veggies: tuscan roasted vegetables, broccoli, spinach.

    • Protein: grilled, roasted or baked. Any protein you want.

  • Option 2:

    • Chicken Paillard

    • Get double veggies for sides : tuscan roasted vegetables, broccoli, spinach.

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EATING OUT OR GETTING TAKEOUT FROM A JAPANESE RESTAURANT

LUNCH

  • Carbohydrates:

    • Get brown rice.

    • If you want a sushi roll, ask them to go light on the rice.

  • Protein:

    • Make sure there is protein in the sushi roll so yellow tail, salmon, tuna, etc.

  • Veggies:

    • Sunomono salad, field green salad with carrot miso ginger dressing, seaweed salad.

    • Broth-based soups filled with veggies.

    • Ask for spicy mayo or dressings on the side.

  • Avoid rolls that called “tornado”, “tsunami” and “tempura” as they are usually deep-fried.

DINNER

  • Option 1:

    • Take the same sushi roll listed above as lunch and wrap it in cucumber or seaweed it is called a “Naruto” roll at a lot of places.

  • Option 2:

    • Miso-glazed eggplant with roasted asparagus

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EATING OUT OR GETTING TAKEOUT FROM A CHINESE RESTAURANT

LUNCH

  • Veggies + Protein : Order steamed veggies and protein and ask for sauce on the side at Chinese restaurants

    • Protein: Shrimp, chicken, meat or fish.

  • Carbohydrates: Brown rice but only eat half of the rice as it is 2 servings of rice and save it for leftovers.

DINNER

  • Veggies + Protein : Order steamed veggies and protein and ask for sauce on the side at Chinese restaurants

    • Protein: Shrimp, chicken, meat or fish

  • Order a broth-based soup like the won ton, egg drop and sweet and sour soups.

    • Keep in mind these soups are high in salt. So if you have them you may see an increase in weight the next day.

    • That is water retention and will correct itself in a few days as long as you drink a lot of water.

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EATING OUT OR GETTING TAKEOUT FROM A MEXICAN RESTAURANT

LUNCH

  • There are so many places now that are “make your own Mexican meal” where you choose your base, you choose your protein and you choose your toppings.

  • Veggies should always be your base of your meal.

    • Sometimes, they put things in burritos so you can ask them for a bowl of lettuce as your base.

  • Protein: Tofu, chicken, shrimp, or pulled pork that is usually already seasoned.

  • Carbohydrates: Pinto beans and corn are great to add to your lunch.

  • Toppings like pico de gallo, cilantro and limes are freebies so have as much as you want on that!

    • For toppings like guacamole, cheese and sour cream, choose which one you want.

  • Fajitas are also a great option to order! Ask for double protein or double veggies.

DINNER

  • Taco Salad

    • Ask for them not to bring the taco shell and swap it for more lettuce instead.

    • This gives you plenty of veggies and proteins you need for dinner!

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EATING OUT OR GETTING TAKEOUT FROM A STEAKHOUSE & SEAFOOD RESTAURANT

LUNCH + DINNER

  • Veggies:

    • Roasted brussels sprouts, sauted spinach, fire roasted artichoke and tomatoes, salads and soups.

    • Ask them if they can make these veggies with less oil if possible.

  • Protein:

    • Seared salmon, lobster, crab, shrimp, steak, chicken, turkey etc.

    • Ask for grilled, steamed, roasted proteins.

    • If it says sauted or pan-fried, ask your waiter or on the phone what they mean by that.

    • Make sure you get sauces on the side.

MY NUTRITION BOOTCAMP

If you thought this blog post was helpful, join my Nutrition Bootcamp as I will give you the Mix & Match Restaurant Guide for meal ideas for each of these cuisines I talked about in this blog post! We also talk about meal prepping, recipes and mindset around food. I give you tips on how to overcome emotional eating and our group is a great place where we support and cheer each other on! Click the button below to join my Nutrition Bootcamp!

Nutrition, MindsetAshley CerboneComment