🍽️ HOW DO I STAY ON TRACK WHEN EATING OUT?

Let’s be real, eating out is part of life—whether it’s date night, a catch-up with friends, or just because you’re too tired to cook (we’ve all been there 🫠). While I wouldn’t recommend eating out every other day (your goals and wallet might not love you for it 💸), it doesn’t mean you need to skip out on the fun altogether.

When you’re working toward specific fitness or nutrition goals, eating out requires a little strategy. But don’t worry, it’s not about obsessing over every calorie—it’s about making intentional choices so you can enjoy yourself and stay on track. 🙌

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First, let’s get this out of the way:

You cannot 100% control what’s on your plate when dining out. Yup, even those restaurants with calorie counts on the menu? Those numbers are just vibes 😅. You’re never going to know the exact macros or calories—and that’s okay. The key is to control what you can and not sweat the rest. 💡

Now, here are my top 10 tips (and a cheeky bonus 😉) to help you crush it while dining out:

1️⃣ Plan Ahead

If you know you’re eating out, don’t just wing it. 🦅 Check out the menu before you leave home, so you’re not overwhelmed or making choices based on hunger pangs.

2️⃣ Don’t Arrive Starving

Walking into a restaurant feeling ravenous? Recipe for overeating. 🥴 Grab a small protein-rich snack (think a boiled egg 🥚, some Greek yogurt, or even a protein shake) before heading out.

3️⃣ Prioritize Protein

When scanning the menu, zero in on lean protein options: grilled chicken 🍗, turkey, fish 🐟, prawns 🦐—you know the drill. Bonus points if it’s grilled or baked, not fried.

4️⃣ Split the Carbs and Fats

Here’s a little hack: avoid meals that are both high in carbs and fats. ❌ Pick one or the other—high-carb, low-fat or low-carb, high-fat. Think steak 🥩 with veggies 🥦 or grilled chicken with a baked potato. 🥔

5️⃣ Choose Low-Calorie Drinks

Sparkling water 💧, diet soda 🥤, black coffee ☕—stick to drinks that won’t sneak extra calories onto your plate.

6️⃣ Easy on the Alcohol

Look, I get it—sometimes you just want a drink. 🍸 But alcohol isn’t just calorie-heavy; it also lowers your willpower (hellooo, dessert menu 🍰). If you’re going to drink, keep it simple: spirits with a diet mixer.

7️⃣ Watch the Oil

Restaurant meals love oil—it’s sneaky, calorie-dense, and everywhere. Ask for it to be minimal or removed (yes, you can ask! 🙋‍♀️). And just to be safe, assume there’s about 1-2 tablespoons in your meal and log it.

8️⃣ Calorie Cycle

If you know you’ve got a dinner out, plan ahead. 📅 Eat lighter earlier in the day, or adjust your calories throughout the week (e.g., eat slightly less on other days) to give yourself some wiggle room.

9️⃣ Avoid the Obvious Calorie Bombs

You already know the culprits—pizzas 🍕, creamy pastas 🥖, fried foods 🍟. Stick to tomato-based sauces, grilled dishes, and veggie-heavy options.

🔟 Overestimate Calories

Here’s a trick: whatever you think the calorie count is, add 15-20% as a “just in case” tax. It’s better to overestimate and stay on track than underestimate and wonder why the scale isn’t moving. ⚖️

🎉 BONUS TIP: Enjoy the Experience

This one’s for your sanity: don’t stress yourself out trying to make it perfect. Eating out is as much about the company 👯‍♀️ and the experience as it is the food. Make good choices, savor the moment, and then move on. You’ve got this! 💪

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Final Thoughts:

Eating out doesn’t have to derail your progress. With a little planning and some mindful choices, you can enjoy your night out guilt-free. Plus, life’s too short to skip your bestie’s birthday dinner just because of a diet. 🎂

Dreaming of a plan that’s just right for your lifestyle?

If you’re ready for a custom nutrition and workout program that fits YOU (yes, even for eating out! 🍴), I’ve got you covered.

Click below to learn more about my coaching services 💡—everything you need to make progress, simple and stress-free.

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