Free guide · Eating out
How to eat out and still make progress: 11 simple rules
By Rachel · NASM-certified personal trainer in Nashville ·
You don't have to skip date night or live on side salads. These are the 11 rules from my free Eating Out Guide, in the order a meal happens: first drink to last bite. Pick one or two for your next meal out. You don't need all eleven at once.
The 11 rules
Drink water or drinks with no added sugar
Skip the sugary drinks. Unsweetened iced tea, sparkling water or plain water all work. Bonus tip: add lemon to your water to make it more enjoyable.
Build the plate around protein and vegetables
A meal high in protein and veggies is balanced and rarely too high in calories. I eat the protein and veggies first, so I fill up on them and manage the rest of the plate better.
Check the calories when they're listed
Some restaurants list calories and nutrition facts. Look for a meal around 550–600 calories. That leaves room for your other two meals and healthy snacks in between.
Choose whole grains when you can
Brown rice instead of white, whole wheat bread instead of white. Whole grains carry more nutrients and keep you full longer.
Stop when you're full
Restaurant portions are big. You don't have to finish the plate. Take the rest home and it's tomorrow's lunch.
Eat before you drink
Mindless drinking adds calories fast. Eat your meal first, have a glass of water between drinks, and pick drinks lower in sugar.
Baked or grilled instead of fried
Ask for the grilled or baked chicken instead of fried. Fried food adds a lot of calories and can leave you bloated and sluggish.
Vinaigrette, on the side
Vinaigrette dressings are usually lighter than creamy, mayo-based ones. Get it on the side so you control how much goes on.
Sauce on the side
Sauces hide a lot of extra calories, and you rarely need as much as the kitchen pours. Ask for it on the side and add it yourself.
Share dessert
Split one with your partner or a friend instead of ordering your own. It's usually enough, and more fun shared.
Enjoy the meal
Don't obsess over every little detail. If you're mindful of your choices most of the time, you'll keep making progress.
What I'd order at…
The rules, turned into real orders. Swap in the dishes you love. These are a starting point, not a menu you have to follow.
Mexican
Chicken or steak tacos or fajitas with extra peppers and onions. Salsa and pico on top, guac and sour cream on the side. One basket of chips for the table is plenty.
Italian
Pasta in a red sauce instead of a cream sauce, or grilled chicken or fish with roasted veggies. Start with a salad, vinaigrette on the side. Share the tiramisu.
Burger spot
A single burger or a grilled chicken sandwich with all the veggies. Side salad or fruit instead of fries, or split one order of fries.
Chicken place
Grilled chicken, nuggets or a sandwich, with a side salad or fruit cup and unsweetened tea or water. Dip into the sauce instead of pouring it on.
Sushi
Sashimi or a simple roll with edamame and miso soup. Go easy on tempura and the creamy or crunchy rolls, and keep the sauces on the side.
Brunch
Eggs your way or a veggie omelet with whole-grain toast and fruit. Water or coffee between mimosas, and share the pancakes for the table.
Coffee shop
A latte or iced coffee with one pump of syrup or none. Pair it with egg bites or a protein box instead of a pastry when you need it to be a meal.
Want it on your phone at the table?
Get the free printable version: all 11 rules and the order list on five pages. It opens right away, and I'll email you a copy.
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