Macro Tracking when Dining Out

Last week I shared some of my tips for staying on track throughout the weekend, and one of the biggest struggles people shared was navigating eating at restaurants. โฃ

While I know this is challenging, I wanted to share some of my favorite tips to navigate it a little easier, along with a mini cheat sheet to save and help you track. โฃ

โฃ๐’๐จ๐ฆ๐ž ๐“๐ข๐ฉ๐ฌ: โฃ

๐Ÿท. Plan Ahead. Have a general idea of what youโ€™re getting before you go, and prepare your macros for the full day around that meal. Having a game plan for your next meal can be huge too. โฃ

2. If youโ€™re at a restaurant without information online, find a similar option that would be comparable.

3. Choose options that you can track piece by piece instead of mixed items that may be harder to track. โฃ

โฃSome examples of easy to track options:ย  โฃ

  • Lean Proteins (go for grilled or steamed) โฃ
  • Veggie sides โฃ
  • Salads with a lean protein on top (order dressing on the side and along with things like dried fruit, nuts, tortilla strips, bacon bits etcโ€ฆ โฃ
  • Fajitas which are usually grilled protein and veggies and come with separate ingredients โฃ

โฃSome examples of difficult to track options:โฃ

  • Mayo based chicken, tuna salads etcโ€ฆ โฃ
  • Soups, stews, Chiliโ€™s, etc…โฃ
  • Pasta dishes โฃ
  • Fried, breaded, or coated options โฃ
  • Things with lots of dressings, sauces etcโ€ฆ. โฃ

4. Put a placeholder in for your meal. If youโ€™re not quite sure what youโ€™ll be getting, set aside a good chunk of calories so you can go with what you feel like when you get there. For example, if youโ€™re going for a heavier meal, setting aside 1000 calories for later. If you know that youโ€™ll be making a fairly healthy choice of a lean protein and a veggie, maybe itโ€™s only 500 calories. โฃ

5. Account for extra fats, as most restaurants cook with lots of oils. โฃ

Helpful?! ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ณ๐˜ฆ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ ๐˜ต๐˜ฐ ๐˜ณ๐˜ฆ๐˜ด๐˜ต๐˜ข๐˜ถ๐˜ณ๐˜ข๐˜ฏ๐˜ต๐˜ด? ๐˜ˆ๐˜ฏ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ด๐˜ฑ๐˜ฆ๐˜ค๐˜ช๐˜ง๐˜ช๐˜ค ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ช๐˜ต ๐˜ค๐˜ฐ๐˜ฎ๐˜ฆ๐˜ด ๐˜ต๐˜ฐ ๐˜ณ๐˜ฆ๐˜ด๐˜ต๐˜ข๐˜ถ๐˜ณ๐˜ข๐˜ฏ๐˜ต๐˜ด & ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌ๐˜ช๐˜ฏ๐˜จ?โฃ

4 5 Copy of Eating on the Go & Weekend Survival Tips

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