Restaurant Tips

Achieve your nutrition and fitness goals while still enjoying your favorite food at restaurants. If you've just started your fitness journey, decided it's time to "get back on track", or just truly enjoy making healthier choices, this is for you. I used to be the girl that didn't want to go out to eat with friends or family because I didn't know how to track my macros at a restaurant…yikes! Over time I have learned what foods are satisfying while still being one of the lower calorie options on the menu. Below I have listed what I order at restaurants, I now have staple meals. Enjoy! xx

Keep in mind...I eat burritos, burgers with bacon, cake, and every delicious thing you could imagine. Life is truly about finding balance.

Mexican: Oh Mexican food, we love you and your insanely high calorie burritos. But if you're trying to reach a fitness goal, there is no way ordering this will get you there. I usually order...

-Shrimp or chicken tacos

-No sides (Sorry beans and rice)

-Sauce on the side or sub sauce for salsa

-Light cheese or no cheese

-Remove the extra tortillas (Sometimes restaurants layer on 2 tortillas each per taco. Remove the unnecessary calories)

Italian: Sorry pasta lovers, this is for my pizza people. Also, if you think a chicken caesar salad is any better calorie wise, THINK AGAIN. Most salads are even worse than some pizzas, so choose wisely. If you're craving pizza GET IT. If I am eating Italian, I know I am only getting pizza!

-Cheese-less pizza. Yep you heard it! No cheese and your favorite toppings. It's good, I promise just try it.

-Thin crust

-If you can, order by the slice.

American: I will ALWAYS get a burger when I go out to eat American food. You can always count on this being high in protein and usually the same amount of calories wherever you go. I do NOT trust salads or chicken wraps anymore. Most chain restaurants have the highest calorie salads I have ever seen, and burgers taste so much better! (Am I right or am I right?)

-Beef or turkey burger patty

-No cheese

-No sauce

-Lettuce wrap

-Sides: fruit or veggies (NO FRIES. That will turn your 500 calorie meal into a 1,000 calorie meal)

Japanese: I love sushi oh so much. I always get rolls with rice! You will never catch me eating a rice-less roll, so if you are looking for low carb options, this isn't for you. The tempura, sauce or cream cheese filled rolls are what will get you. Stick to the basics.

-Avocado and crab roll (NO IMITATION CRAB...high in carbs and low in protein)

-Salmon and avocado roll

-No extra sauce on top and no spicy mayo on the side

-Low sodium soy sauce

Chinese:

-Beef and broccoli (usually the lowest calorie option)

-Veggies

-White rice (Only half serving! Don't get too crazy)

Mediterranean:

-Hummus/pita to share with the table (beware of portions for hummus. A lot of restaurants add extra oil) I recommend putting a spoonful of hummus and 2 slices of pita on your plate so you don't shovel it all in your mouth...like I have oops!)

-Small greek salad (dressing on the side)

-Grilled chicken salad or pita (For my Small World lovers in Napa, CA. No ranch, just use the hot sauce)

Other tips:

-LOOK ONLINE. LOOK ONLINE. LOOK ONLINE. Biggest lesson I have learned when going out to eat. Most restaurants have nutrition facts online. Look for a low calorie option that ACTUALLY SOUNDS GOOD TO YOU. The foods I wrote above might not be the lowest calorie option depending on where you go, but I listed foods that I truly enjoy and can usually count on.

-Don't binge on the appetizer. Drink water instead.

-Be okay with going out to eat. It will not ruin your goals, it will only allow you to spend time with people you care about.

-Be okay with judgement. I went out to eat one time and ordered a burger lettuce wrap, I got so much crap for it, but I was okay with it. I knew it got me closer to my goals.

-Yes, a few hundred calories does make a difference (weekly total calories matter) so don't feel the need to throw it all away just because you're going out.

Proof of how salads are deceiving...

Buffalo Wild Wings: Mediterranean chicken salad 1,108 calories

Applebee's: Oriental Chicken Salad 1,420 calories

California Pizza Kitchen: Moroccan Spiced Chicken Salad 1,500 calories

Cheesecake Factory: Caesar Salad with Chicken 1,510 calories

"I can't lose weight, I love food too much"

PEOPLE! EVERYONE LOVES FOOD. You will have the time to enjoy that burrito or that big pasta dish but focus on what is important to you.

Small changes in your diet WILL become habit! xx

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