One of the most challenging aspects of jumpstarting a healthier lifestyle is learning how to make healthy choices when eating at restaurants. We’ve put together this simple guide to give you suggestions of menu choices at common types of restaurants.
Italian Restaurants
- House Salad - Order with EVOO & lemon for dressing or house vinaigrette. Ask for no cheese or croutons. You can add a piece of grilled chicken if you are incorporating animal protein.
- Soup - Lentil Soup and Escarole & Bean are two healthy choices usually available.
- Pasta - Order with a light tomato sauce. Believe it or not, you will do better keeping weight loss goals by ordering this than many other options. No grated cheese. Eat 1/3 to 1/2 the portion and supplement the rest with a larger salad.
- Lighter Chicken Dishes - Plain-grilled w/lemon, Piccata, Cacciatore, Balsamico. If ordering these, I would eat only 1/3 to 1/2 the portion and supplement the rest with a large salad.
- Lighter Fish Dishes - Choose options like flounder, salmon, sole, etc. Limit shellfish. Never anything breaded, go with baked or broiled fish dishes.
Japanese Restaurants
- Green Salad or Avocado Salad - Order the dressing on the side and just use a small amount.
- Seaweed Salad
- Miso or Clear Soup
- Edamame
- “Clean” Rolls - (ie - no tempura, sauces, or mayo) Some good examples are: avocado rolls, avocado cucumber, avocado lemon, avocado mango, vegetable, tuna, salmon, tuna avocado, salmon avocado, yellowtail, etc.
- Sashimi - Any type
- Traditional Sushi - Any type
- Steamed vegetables with white or brown rice - add a side of avocado
Steakhouses
- They will have salad options but you will likely have to special order. Ex: Caesar salad with olive oil & vinegar instead of dressing, no croutons or cheese. Add veggies, chicken, or egg.
- Baked Potatoes - Order more than 1! - Season with salt and lemon.
- Baked Sweet Potatoes - Order more than 1! - No butter.
- Steamed Veggies
- Grilled Chicken - Add a baked potato and veggies to make it a meal, or a salad.
- Grass-Fed Steak - If you are at a place with good quality beef, enjoy it. Pair it with vegetables, salad, and/or baked potato. Ask them to cook it dry (without oil or butter) and just to dry season. It is still delicious!
- Beef Carpaccio or Steak Tartare - If I’m at a nice steak restaurant, I will enjoy either of these with a salad and baked potato.
Mexican Restaurants
- Guacamole - Ask for raw vegetables for dipping instead of chips.
- Large Salad - You can top it with guacamole, salsa, or plain avocado. Squeeze fresh lime juice on top. You can also add black beans or corn on top.
- Ceviche - Some Mexican and Spanish restaurants will offer different types of ceviche. If you are including animal protein, you can order this alongside a salad.
Greek Restaurants
- Greek Salad - Order with no feta cheese & dressing on the side so you can use less. Add grilled chicken, salmon, or hummus.
- Hummus with Raw Vegetables - This will traditionally be served with pita. Ask to substitute raw veggies.
- Baba Ganoush with Raw Vegetables - Same as above.
- Stuffed Grape Leaves - Also called Dolmades. I often choose an order of these with a salad as my meal.
- Lentil Soup, Bean Soup, Lemon Soup - Most Greek soups are clean choices.
- Chicken Slouvaki - Order without pita. Get grilled vegetables instead.
- Chicken & Grilled Veggie Kabobs - Combine with a salad.
- Salmon - Or other clean fish entrees.
Diners
One of the easiest places to eat because there are SO many options and they are typically very easy-going when it comes to altering dishes to fit your needs.
- Breakfast Ideas - Fresh fruit cup, half cantaloupe (I usually order 2!), cut-up strawberries and bananas, large bowl of oatmeal - no milk, sweeten with honey, hard-boiled egg, herbal teas with honey.
- Salads - Create your own from any ingredients you see available on the menu.
- Baked Potatoes - Salad & a baked potato are my diner staples.
- Soups, Chicken, & Fish Dishes - Same as above restaurants, as they will have many similar options.
Chinese Restaurants
One of the toughest places to eat or order from, as there are very few truly healthy options available.
- Steamed Vegetables with Rice - Order white rice over any type of fried rice. They look brown, but they are NOT brown rice.
- Soup - Hot & Sour and Egg Drop are the best options usually available.
- Steamed Dumplings - Not the best option, but not the worst either.
- Chicken & Broccoli - Ask to have it steamed instead of in any type of oily or heavy sauce.
“Fast Food” Options
By now you know that typical fast food is something to mostly stay away from. Nearly every dish is laden with chemical versions of real food and very high in unhealthy calories.
- Wendy’s Baked Potato - This one option has been a lifesaver for me many times. Plain or sprinkled with a little salt, it hits the spot if you need something fast on the run.
- Supermarkets - Think of these as your new “fast food" stop. You can run into nearly any supermarket and grab cut-up fresh fruits and veggies. Grab a plastic fork from the deli counter and you have a quick meal or snack for the car. Many also have fresh salad bars that you can also enjoy when you’re running around.
Bars & Pubs
You can definitely still enjoy social drinking while living a healthier lifestyle. Stay away from beers, hard seltzers that are sweetened, and sugary drink mixes. Rather, choose the types of alcohol that will serve you better in your weight loss journey.
- Red or White Wine - You can also order sangria if it is not made with sugar.
- Champagne or Prosecco
- Clean Alcohol - You can drink simple drinks using unflavored clear alcohol like vodka and tequila etc. What you don’t want to do is make them into mixers with anything sugary. Mix with seltzer and lime, straight fruit juice, olives/olive juice, water, or ice.
