Maintaining a caloric deficit doesn’t mean you have to give up the pleasure of eating out. In fact, dining out can offer flexibility, allowing you to make healthier choices in various settings, while keeping your social life intact and your diet exciting with new foods and preparation methods.
This balanced approach helps prevent feelings of deprivation and supports long-term adherence to your diet. So, how can you enjoy the convenience of eating out and still maintain good health? It’s absolutely possible!
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In this guide, we’ll cover how to prepare for eating out, how to make mindful choices when ordering food, and what steps to take afterward to ensure you stay on track with your goals.
How to Prepare Before Eating Out
- Check the Menu Online
Look up the restaurant menu in advance and decide on a healthy option before you arrive. Identify dishes that fit your macros and plan your order ahead of time to avoid last-minute temptations. - Eat a Light Snack
Have a small, protein-rich snack about an hour before dining out. This can curb hunger, making it easier to avoid overeating at the restaurant. - Hydrate Well
Drink plenty of water throughout the day. Staying hydrated can help reduce false hunger signals and prevent overindulgence. - Set Clear Goals
Define what you want to achieve with this meal, whether it’s sticking to your macros, avoiding processed foods, or simply making a healthier choice. Remind yourself of these goals before you head out. - Plan Your Day
Adjust your meals and snacks earlier in the day to accommodate a potentially larger restaurant meal. Balance your macros to ensure your day stays aligned with your nutritional goals.
Making Choices at the Restaurant
- Choose a Protein Source
Opt for lean proteins like grilled chicken, fish, lean beef, or tofu. Avoid fried or heavily sauced proteins, which can add unnecessary calories. - Add Vegetables
Ask for a side of steamed or grilled vegetables, or substitute starchy sides with a salad. Keep dressings on the side to control portions. - Select Healthy Carbs
Choose whole grains like quinoa, brown rice, or sweet potatoes. Skip bread, fries, and sugary sides to keep your carbohydrate intake in check. - Control Fats
Request dressings, sauces, and butter on the side. If you need added fats, choose healthy options like avocado, nuts, or olive oil in small amounts. - Mind Portions
Stick to a serving size that fits your goals. If the portions are large, consider boxing half of the meal before you even begin eating to avoid overindulging. - Stay Hydrated
Drink water or unsweetened beverages with your meal. Avoid sugary drinks and try to limit your alcohol intake to keep your calorie count in control.
After You Go Out to Eat
- Reflect on the Meal
Take a moment to evaluate what you ate and how well it aligns with your goals. Consider any adjustments needed for future dining experiences. - Rebalance Your Next Meals
Plan and prepare meals with lean proteins, fiber, and plenty of vegetables for the next 1-2 days to ensure a well-balanced recovery. Make sure these meals align with your macro targets. - Monitor Your Hydration
Drink water throughout the day to aid digestion and reduce any bloating from the meal. Consider herbal teas or infused water to help with hydration. - Adjust Your Activity
If possible, try going for a 30-minute walk after eating out. This helps offset any blood sugar spikes and supports digestion.
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How to Get Back on Track
Sometimes, dining out or unexpected changes in routine can cause you to deviate from your eating plan. The key is to acknowledge that these moments are a normal part of life and maintaining a balanced lifestyle.
When you find yourself off track, focus on reestablishing your routine by planning and preparing balanced meals, staying hydrated, and incorporating physical activity. Reflect on what led to the deviation, make the necessary adjustments, and use this experience to strengthen your commitment to your goals.
By using these strategies, you can enjoy eating out while staying on course with your health journey.