12 Tips for Sticking to Your Meal Plan at Restaurants

You are sticking to your new meal plan at home and you are exercising at least 30 minutes a day most days of the week.  You have lots of energy and the children and the man in your life are not complaining too much about the new foods. You go girl!

But you miss eating out at your favorite restaurants.  So, how does a sister survive eating at her favorite restaurant after she has been faithfully following her new meal plan? 

Going out to eat at your favorite restaurant is fun, but it can be a major problem in trying to eat healthy. Many people choose their favorite restaurants because of the large amount of food they serve.  However, these large portions often have enough fat and calories for the whole day or several days!

So, here are some tips for eating out at restaurants:

Choose a Day to Practice

You will need to relearn and practice new ways to eat out at restaurants, especially if you eat out often.  Pick a day to practice your new skills and choose a restaurant that serves fresh, healthy foods.  Take a friend with you for support and choose a day when you feel relaxed and you are not too hungry. 

If you are unfamiliar with the menu, talk to the server or chef to get their help in choosing a meal that fits your needs and taste.  Fish and seafood dishes are great choices, but order them steamed, baked, broiled, or grilled rather than fried.  For meat dishes, choose skinless chicken breast, turkey burgers, pork loin and beef sirloin.

Know Your Restaurants

Get to know which restaurants serve healthy foods.  Many restaurants have their menus online.  The menu will also show the calories of the items, and some will provide detailed nutrition information.   I also suggest that you bookmark your favorite restaurant on the computer for a quick reference. 

If you eat often at a “mom and pop” type restaurant, get a copy of the take-out menu and highlight the healthy options for each menu.   This helps to prepare you for the next time you eat out or order take-out.

Know What You Will Order Before You Go

It is helpful to have one or two favorite menu items from which to choose.  Think about which foods you might eat and how much you will eat.   

Pass on Fast Foods

Take a break from fast food restaurants.  The food is fast and cheap, but most menu items are high in fat, salt, and cholesterol.  Do not pay extra to “super-size” your meals and drinks at fast food restaurants.  More food means more calories and more time in the gym to burn them off.

Avoid Buffet Restaurants

All-you-can eat buffets are an invitation to overeat.  You will overeat to get your money’s worth. If someone else chose the restaurant, be a good sport and don’t complain that you are on a diet.  Order from the menu and skip the buffet.  Remember, your focus is on enjoying the dining experience, eating in moderation, and enjoying your company.

Skip the Bread Basket

Bread is one of my weaknesses.  Yes, the bread is “free” and they will bring you more if you ask for more.  But that is also the problem.  People tend to eat more food when it is “free.”  They also cannot resist warm bread or the cheese biscuits that are served.  But as you know, you also add more calories when you dip the bread in olive oil or put lots of butter on it.  So, tell the server, “no bread please.”

Order Your Meal from The Appetizer Menu

The appetizer menus often have some healthy items.  Appetizers usually have smaller portions and are cheaper than the items on the main menu.  This can save you both calories and money.  If you are really, really hungry, order a side salad or soup to go with the appetizer. 

Of course, if there are no healthy offerings on the appetizer menu then skip the appetizer and go directly to the main menu.  Don’t fool yourself into thinking you can eat just one Buffalo wing or one fried mozzarella cheese stick

Order from the Lunch Menu at Dinner Time

Many restaurants will allow customers to order from the lunch menu at dinner time.  The lunch menu has smaller portions of the same items and cost less than the dinner menu.

Start the Meal with Soup or Salad

Eating soup or salad before a meal helps to keep you from eating too much of the main meal.  Most soups are low in calories and will fill you up quickly. Order vegetable soups or pasta based-soups.  Avoid the creamy soups since they are usually made with heavy cream. 

A garden salad also helps hold you over until your main meal arrives. Choose a low-fat dressing and ask for the dressing on the side.  You can save calories by dipping your fork lightly in the dressing with each bite.

Though a salad is typically a good choice, be aware that some dressings and toppings like cheese and croutons add fat and calories.  Please be aware that Caesar salads can have as much fat, salt, and calories as some cheeseburgers! 

Eat Half of the Meal

If the meal is large, eat half of it.  You are an adult now and you don’t have to clean your plate.  Stop eating when you are full. Take the leftovers home and eat them for lunch or dinner the next day.  You can also split a large meal with a friend.  Either way, you save money!

Choose Beverages Carefully

Save calories by ordering water, diet soda, club soda, or unsweetened tea or coffee instead of regular soft drinks or alcoholic beverages.  Ask for extra lemon or lime wedges to add flavor to your water or club soda.

Skip Dessert or Share With a Friend

Dessert should be an option.  Change the rules that say you must eat dessert when you eat out.  If you must eat desert, choose low-fat frozen yogurt, fruit sorbet, or a fresh fruit salad.  If a rich, gooey dessert tempts you, share it with a friend.

Reflect

It is sometimes hard to eat healthy when eating out.  But, remind yourself of all the hard work and sacrifices you have made over the past few weeks.     

But, don’t be too hard on yourself if you overeat and get out of control.   Make sure you have a plan and follow it.  And if you eat too much food and go off your plan, just start again tomorrow.  Tomorrow is always a new, beautiful, and healthy day!

You may enjoy reading our blog posts on surviving the office holiday party and understanding the difference between a serving size and a portion.

Please share your experience in the comment section of this blog. Or you can join the conversation on the Keep It Tight Sisters Facebook Group.

Keep It Tight Sisters!

Eat. Move. Breathe.