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.
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.
𝟷. Plan Ahead. Have a general idea of what you’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.
2. If you’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.
Some examples of easy to track options:
- Lean Proteins (go for grilled or steamed)
- Veggie sides
- Salads with a lean protein on top (order dressing on the side and along with things like dried fruit, nuts, tortilla strips, bacon bits etc…
- Fajitas which are usually grilled protein and veggies and come with separate ingredients
Some examples of difficult to track options:
- Mayo based chicken, tuna salads etc…
- Soups, stews, Chili’s, etc…
- Pasta dishes
- Fried, breaded, or coated options
- Things with lots of dressings, sauces etc….
4. Put a placeholder in for your meal. If you’re not quite sure what you’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 you’re going for a heavier meal, setting aside 1000 calories for later. If you know that you’ll be making a fairly healthy choice of a lean protein and a veggie, maybe it’s only 500 calories.
5. Account for extra fats, as most restaurants cook with lots of oils.
Helpful?! 𝘞𝘩𝘢𝘵 𝘢𝘳𝘦 𝘴𝘰𝘮𝘦 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘨𝘰 𝘵𝘰 𝘳𝘦𝘴𝘵𝘢𝘶𝘳𝘢𝘯𝘵𝘴? 𝘈𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘴𝘱𝘦𝘤𝘪𝘧𝘪𝘤 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘸𝘪𝘵𝘩 𝘸𝘩𝘦𝘯 𝘪𝘵 𝘤𝘰𝘮𝘦𝘴 𝘵𝘰 𝘳𝘦𝘴𝘵𝘢𝘶𝘳𝘢𝘯𝘵𝘴 & 𝘵𝘳𝘢𝘤𝘬𝘪𝘯𝘨?