Updated: Mar 11, 2020
It doesn't have to be all or nothing when dining out. I've had people tell me they bring tupperware prepped meals to social events/meals out because they are too scared to stray from their nutrition plan. I've also had people tell me they ate a whole pizza and doubled down on dessert because YOLO. The two extremes are equally detrimental to your health & wellbeing. Why can't we just enjoy a meal out, make the best choices we can in the moment, and eat foods we love in moderation? We CAN, but ya gotta have willpower & the right mindset going forward. Do you HAVE to track every meal out? Nope. But if dining out often, first thing to think about is your current goals. If you are really deep in a cut or focused on fat loss, I'd suggest trying to track the meal out as best you can. If you don't have super strict goals at the moment, you can loosely guesstimate track OR take a meal off from logging. Just don't let it be an excuse to treat your body like a dumpster. Untracked meals are also equally important for your overall health & compliance, we need breaks from time to time!!
Seek out a high quality spot rather than settling for a chain. (Local, organic, seasonal, fresh food)Peep the menu ahead of time & plan for what you are going to eatBuild your day AROUND the meal out when possible. (Chose a high carb dinner? Load up on protein/veggies earlier in the day! Chose pizza? Plug in 2 slices first then plan the rest of your meals around it.)Choose PROTEIN first. Second priority is VEGGIES.Simpler the meal, the easier it is to track or eyeball how much you're eating. (Ex: Steak, potato, asparagus, butter)Don't be afraid to ask server questions (portions, cooking methods, ingredients, GF or DF options, smaller plates)Ask for sauces/dressings on the side (control portions yourself)No need to whip out a food scale crazies. Eyeball or use the hand method! Usually better to over guesstimate than under. (I usually add 1/2-1 TBSP of oil when logging to account for their cooking methods) DON'T STRESS it. Treat it like a meal you'd eat at home and choose accordingly. Struggling to eat out without guilt? No clue how much you're eating daily? Stressed about the upcoming holidays & weight gain? Fill out my coaching application and we'll schedule a FREE 20 minute call to discuss your goals & current nutrition!