How to Navigate Eating in Restaurants and Staying on Track
You’ve prepped your food, you’ve planned your week, you’re ready to go.
Then, life happens, and plans change.
Not to worry, you can still stay on the Betr track and make good food decisions when dining out, you just have to order accordingly.
Betr Tip: Share the details of the restaurant you’ll be dining in to receive meal recommendations from your coach (given a 24-hour notice) or message in the insta-chat for a quicker response.
We realize that life happens and you may not have time to consult with your coach beforehand; therefore, here is a list of tips to help you stay on track.
In general, we recommend ordering a fillet mignon, steamed veggies, and a side salad when available (ask for lemon wedges on the side for a dressing).
Alternatively, ask for grilled chicken plain (no seasonings or sauces) to add to a salad.
Betr Tip: Bring your Liquid Aminos spray for a quick salad dressing option.
While eating out does create less of a controlled situation than when you are preparing food in your own home, there are still plenty of options for staying on track.
Happy eating!
Here are a list of restaurant types and recommended options:
Italian
Italian restaurants can be tricky, but you can still find decent options.
Most have a house salad option – opt for romaine, tomatoes, cucumbers and hold the cheese, croutons and dressing.
Pick lemon slices on the side to dress.
For the main entree, choose a steak when possible, asking to be grilled plain and have steamed veggies as your side (skip the mashed potatoes and pasta).
You may also have a white fish option on the menu, just make sure to ask to have without butter, sauces and seasonings, which just amplify the fat and sodium of the dish.
Mexican
In general, your best bet in a Mexican restaurant is to have steak or chicken fajitas grilled plain without seasonings.
Typically, the grilled veggies are peppers and onions, so that is a good choice if they are grilled plain without seasonings.
Order a small side salad, too, the enzymes in the raw lettuce help break down the enzymes in the cooked foods.
Just skip the tortillas, chips, and margaritas.
Breakfast/ Brunch
Hold off on the biscuits and instead go for a 3-egg white omelet with veggies on the side.
Ask to cook the omelet without butter or seasonings. When ordering fruit, ask for berries and no melon.
Pub / Burger Joint
Who said you couldn’t eat pub food and still eat healthily?
While onion rings, calamari, and tater tots are not on the menu, you can still pick a decent option.
Try a burger with no bun, wrapped in romaine, or just over a green salad of lettuce, tomato, and cucumber (ask to skip the cheese and croutons).
Better yet, high-end pubs and breweries often have a filet mignon or similar option, so be sure to check out all of the options.
Sushi
You don’t have to completely avoid sushi restaurants.
Do you like sashimi? Whitefish sashimi is a great option, you can have a little fresh ginger with it and a splash of low-sodium tamari sauce (a gluten-free soy sauce option that most sushi restaurants have as an option).
This Post Has 24 Comments
Thanks for the tips.
Good ideas.
Thank you, put not planning to eat out on Level 1 or 2. This maybe handy later.
So helpful!
Thank You
Thought provoking…thanks!
Thank you for the tips. Very helpful.
Enjoy your weekend!
Very helpful
This is great info thanks
We never eat out. Costs to much
We went to a friends house last night
She had spegitt and meat balls
I had a baseball size of spegitt 3 meat balls. No rest and a glass of water
Weighed myself next morning lost 1 lb
Thank you! This is so good to know.
Very helpful and freeing… we don’t have to be weird and isolated during phases 1 & 2.
I learned a lot from this article!
Very helpful!
Thank you
Couldn’t we have brown rice sushi maybe?
In level 2 past week 3, yes!
Thanks for the tips
Helpful tips as will be having brunch after this morning’s ride with others
Got it , thank you
Thanks for the info! 😉
Thanks for the tips. I am having lunch out on Monday.
Thank you. I got all my questions answered.
Thank you. Very helpful