Eating out on a diet works when you plan the meal like you would at home: pick a grilled protein, swap in vegetables, get sauces on the side, and watch the bread basket and drinks. Sharing an entree, ordering an appetizer as your main, and choosing a lighter dessert also help. You can enjoy the night out and still hit your goals.
Do you dread going out to dinner because it feels like yet another “skip day”? You don’t have to. Say goodbye to asking the kitchen to strip a great dish down to a plain slice of chicken with no seasoning. Instead, say hello to enjoying a meal out without drifting far from your plan. In more than 30 years as a personal trainer in San Diego, a city with an amazing restaurant scene, I’ve helped plenty of clients learn to eat out and still reach their goals.
People often say the only way to handle eating out on a diet is to “order a salad with dressing on the side.” Salad is a fine choice, but nobody enjoys it while the rest of the table digs into steak, fries and dessert. These tips will help you order a balanced, satisfying meal instead.
10 tips for eating out on a diet
1. Treat eating out like eating in
When the unexpected invitation comes, don’t panic. Think about what you would have eaten at home that night. For example, if your plan called for salmon, order fish. If you needed more vegetables, swap the fries for a side of veggies. Also, you don’t have to finish everything on your plate; eat about as much as you would at home.
2. Choose grilled over fried
When in doubt, pick an entree off the grill. Grilled food is usually lower in calories than fried food. If it comes with a sauce, ask for it on the side. That way, you’ll likely use only part of it instead of drowning a healthy dish in extra calories.
3. Order an appetizer as your main course
Appetizers are smaller portions, so they can make a great entree. Look for one that combines protein and vegetables, such as shrimp cocktail, a broth-based soup, lettuce wraps or grilled skewers.
4. Embrace salads, just not boring ones
Skip the heavy Caesar and look for something more interesting. For instance, try a grain-based salad, or add fish, steak, chicken or shrimp for protein. Nuts, seeds or fruit give it extra flavor and crunch.
5. Watch the bread basket
Mid-conversation, it’s easy to eat two or three pieces of bread without noticing. If it’s something special, enjoy one piece slowly. Otherwise, ask the server to skip it or move it to the other end of the table.
6. Split a meal
If there’s an entree you’re dying to try, split it with a friend, or ask whether a half portion is available. In other words, you get the experience without the full plate.
7. Ask your server for recommendations
Servers know the menu, and you’re definitely not the first diner watching what they eat. Ask which dishes are lighter but still delicious, or how something is prepared. Remember, the restaurant wants you to have a great experience.
8. Suggest small-plate restaurants
Tapas and small-plate spots make portion control easy while you try a variety of dishes. Plus, sharing plates keeps the focus on conversation.
9. Be smart about drinks
Drinks add up fast. Soda and cocktails can carry as many calories as a snack, and alcohol tends to loosen your food choices. Water or sparkling water with lime is your best bet. If you do want a drink, choose one, sip it slowly, and alternate with water.
10. Enjoy dessert in moderation
A lava cake or giant sundae can undo a lot of good choices. Instead, look for fresh fruit, sorbet, or split one dessert around the table so everyone gets a few bites.
How to plan ahead for eating out on a diet
- Check the menu online first. Many restaurants post menus, and some post nutrition information, so you can decide before you’re hungry.
- Don’t skip meals beforehand. Arriving starving makes it harder to choose well. So have a protein-rich snack an hour or two before.
- Fit it into your day. If you know a big dinner is coming, keep breakfast and lunch lighter and protein-focused.
- Get back on track at the next meal. One restaurant meal won’t ruin your progress. Your next prepped meal is waiting; see my meal prep tips.
Eating out on a diet: what to order at common restaurants
- Mexican: Fish or chicken tacos on corn tortillas, fajitas with extra veggies, and black beans instead of refried
- Italian: Grilled fish or chicken with vegetables, or a smaller pasta portion with a tomato-based sauce
- Asian: Sashimi, poke, steamed dishes, stir-fries with extra vegetables, and brown rice
- Steakhouse: A smaller lean cut such as sirloin or filet, with a baked potato and a vegetable
- Burger spots: A single patty, lettuce wrap or half bun, and a side salad
Nutrition coaching with a San Diego personal trainer
Whether you eat out once a week or every other day, you can enjoy time with friends and still stick to your plan. In my private studio in Bay Park, I pair one-on-one training with practical nutrition coaching, all built around the Chris Keith Method. For general guidance, the USDA MyPlate is a good starting point.
Want help building a plan that fits your social life? Text Chris at (619) 840-9099 for a free consultation.
Frequently Asked Questions
Have a question that isn’t covered here? See the full personal training FAQ.
What is the healthiest thing to order at a restaurant?
Look for a grilled or baked lean protein, such as fish, chicken or shrimp, with vegetables and a moderate portion of a whole-grain or starchy side. Ask for sauces and dressings on the side so you control how much you use.
How do I stick to my diet when eating out with friends?
Check the menu ahead of time, have a small protein-rich snack beforehand, order first so you aren’t swayed by others, and focus on the company. Choose one indulgence, such as a drink or dessert, rather than all of them.
Can I drink alcohol and still lose weight?
You can, in moderation. Alcohol adds calories and can lower your willpower around food. If you drink, choose one drink, sip it slowly, alternate with water, and account for it in your plan.
Does one restaurant meal ruin a diet?
No. Progress comes from what you do most of the time. Enjoy the meal, then return to your normal routine at your next meal instead of treating it as an excuse for a whole skip day.
Chris Keith has over 30 years of personal training in San Diego (since 1995) and was voted Best Personal Trainer by San Diego Magazine. He trains clients one-on-one at his private studio in Bay Park. Learn more about Chris or contact Chris to get started.
