It is best to eat food from home that you can prepare yourself, but life doesn’t always work out that way. The key to eating out and sticking with your meal plan is to be prepared. Most restaurants have menus online so you can check them out before you go. Salads are generally a good choice, just watch out for added croutons, tortilla strips, fried chicken, etc. A good salad should have at least 5 different vegetables and some protein. Use olive oil and vinegar instead of ranch or blue cheese as your dressing.
Here are Some Options When Eating Out:
- Panera: Classic hand-tossed salad + chicken
- Chipotle: burrito bowl or salad. No rice, no beans, add veggies of choice (salsa, fajita veggies, lettuce), double meat, guacamole.
- California Fish Grill: grilled fish (no fries, rice, coleslaw or bread), add side salad
- KFC: Chicken without breading, corn, green beans
- In-and-out: Protein-style double-double.
- Quiznos: Chicken Taco salad (no tortilla strips) or Classic Cobb Salad (no croutons)
- Subway: Salad with all veggies, chicken, and avocado. Mexican food: Fajitas (any protein is ok), no tortillas, no rice, no beans, double vegetables.
- Japanese food: Teppan yaki, eliminate the rice. Sashimi or hand rolls without rice. Soy sauce contains gluten (gluten free soy sauce is available at specialty grocery stores).
- Italian food: Avoid pasta or rice. Choose grilled fish or chicken with a side of vegetables and lots of salad to start.