Key Points
- Look at the menu beforehand and have a plan.
- Don't arrive starving.
- Skip the appetizer. It's eating before you eat again.
- Choose one indulgence maximum. Between an appetizer, alcohol, dessert, or a less nutritious entrée, aim to choose no more than one.
- Build the meal around protein, vegetables, and one primary starch.
- Request sauces, dressings, and butter on the side.
- Ask to substitute vegetables, fruit, or a side salad for heavier sides.
- Slow down and remember you do not have to finish the entire portion.
American / Bar & Grill
Pick one
- Grilled chicken sandwich
- Grilled chicken salad
- Sirloin with vegetables
- Turkey burger
Choose a grilled protein, swap fries for produce, and keep sauces on the side.
BBQ
Pick one
- Smoked turkey
- Smoked chicken
- Pulled chicken
- Lean brisket with green beans or coleslaw
Order a meat plate instead of a sandwich and keep the sauce on the side.
Breakfast Diner
Pick one
- Vegetable omelet
- Eggs with toast and fruit
- Egg scramble with lean meat
- Turkey sandwich
Pick one starch and add fruit or vegetables instead of home fries.
Burger Restaurant
Pick one
- Single beef burger
- Turkey burger
- Grilled chicken sandwich
- Bunless burger with a side salad
Keep it to one simply topped burger and swap or split the fries.
Chicken Restaurant
Pick one
- Grilled chicken breast
- Grilled chicken tenders
- Grilled chicken salad
- Chicken with vegetable sides
Go grilled instead of breaded and keep dipping sauces on the side.
Chinese
Pick one
- Chicken and broccoli
- Beef and broccoli
- Shrimp with vegetables
- Steamed protein and vegetables
Ask for light sauce and choose steamed rice over fried rice.
Italian
Pick one
- Grilled chicken or fish
- Pasta with marinara and added protein
- Chicken with vegetables
- Seafood entrée
Pick a tomato based sauce and add protein and vegetables to the plate.
Mediterranean / Greek
Pick one
- Chicken souvlaki
- Chicken shawarma plate
- Grilled fish
- Greek salad with chicken
- Hummus with vegetables
Build around grilled protein and choose pita or rice, not both.
Mexican
Pick one
- Chicken or steak fajitas
- Grilled shrimp tacos
- Grilled chicken tacos
- Taco salad without the fried shell
Pick one starch and portion the queso, sour cream, and guacamole.
Pizza
Pick one
- Thin-crust pizza with chicken and vegetables
- Traditional cheese pizza with a side salad
- Personal-size pizza
Stick with thin crust and pair two slices with a salad or protein.
Seafood
Pick one
- Grilled salmon
- Grilled shrimp
- Broiled white fish
- Crab or lobster with vegetables and rice
Choose grilled or broiled over fried and keep butter on the side.
Steakhouse
Pick one
- Sirloin
- Filet
- Lean New York strip portion
- Grilled chicken or fish with vegetables and a baked potato
Pick a leaner cut like sirloin or filet and pair it with simple vegetables.
Sushi / Japanese
Pick one
- Sashimi
- Nigiri
- Simple tuna or salmon roll
- Grilled teriyaki protein
- Edamame
Pair sashimi or nigiri with one simple roll and skip tempura toppings.
Thai
Pick one
- Chicken satay
- Papaya salad with protein
- Chicken or beef stir-fry
- Larb
- Vegetable-heavy curry
Ask for extra vegetables and a moderate serving of rice.
Vegetarian / Plant-Based
Pick one
- Tofu or tempeh stir-fry
- Lentil bowl
- Bean-based entrée
- Tofu salad
- Black bean burger
Make sure the meal has a real protein source, not just carbs.