Eating out totally blows our nutrition plan, right? Well, often, YES! But it doesn’t have to! I eat out for business lunch occasionally, and of course I have date night with my wife or family dinner out occasionally. So do I throw my Tap & Track out the window and just let loose on these occasions? No way! I’ve worked to hard to let that happen. I plan ahead, do my research, and make sure that even though I eat lunch out, I will exactly hit my caloires, protein, carbs, and fat for the day!
I’ve put in some effort and researched the restaurants I frequent to find the healthiest options so I’m not forced into a corner when I get there. Most restaurants post their nutritional info on line, and you can look ahead of time at the menu choices to find something that will fit in your daily plan. Will it be chips and queso? NO! But you can still eat out and enjoy yourself without feeling guilty afterwards!
Often, you can do well with grilled chicken salads (assuming you skip the dressing, cheese, and croutons). Soups can be good, as well as sandwiches on wheat bread (but be careful about the toppings). You are usually safe with steamed veggies of all kinds. Sauteed veggies will be packed with fat though so avoid them! Fish and steaks are good too, as long as you look at how they are prepared. You can get a lot of fat and sugar that is hidden in the way a food is prepared. For instance, at my favorite Asian food restaurant, I can turn a fattening meal into a very healthy one by ordering it with brown rice instead of white/fried rice, and by asking for my meat to be cooked “STOCK VELVET”, meaning that instead of the crispy coating, the meat is boiled. It still has the spicy taste to it, but has way less fat and carbs. Try this if you are an Asian food fan!
Eating at home is always safer, but if you are willing to plan ahead and resist the temptations while at the restaurant, you can survive eating out without the guilt and without the extra pounds that often plague those who eat out!
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
