Going Out

If you love socializing and eating out, we’re not here to stop you! However, if it’s a regular thing, a little forward planning will ensure you are still getting the fuel you need to build lean muscle and enjoying yourself without blowing your goals off track.

I’ve got the menu – where do I even start?

1. Some healthy tweaks are easy: ask for dressing to be served on the side, or choose a side of vegetables or salad instead of fries.
2. Prioritize lean protein with vegetables or salad. Think grilled calamari salad, tofu and vegetable stir-fry, lentil and vegetable soup.
3. Focus on nutrient-dense options: vegetables, lean protein, nuts/seeds/legumes, wholegrains rather than empty-carb fillers like white rice and bread.

What if I’ve had a heavy training day?

1. Refuel on wholegrain carbohydrates. Carbs that are high in fibre and nutrients include oats, quinoa, wholegrain bread and brown rice.
2. Noodle and pasta dishes also provide carbohydrates, just make sure there’s some protein in the sauce and some vegetables or salad on the side. And be mindful of portion size, too.

But restaurant portions are huge!

1. If serving sizes are huge, order a starter as a main and add in a side or two.
2. If you have dessert, split a serve with a tablemate – the first couple of bites are the best anyway!
3. However big your plate, eat slowly and mindfully – it will help you recognize when you are full and help to stop you from overeating.

What about breakfast?

1. When you’re hitting a cafe for breakfast, you’ll still want to include protein (e.g. eggs, yogurt, bacon etc), but you can also opt for higher-carb dishes to fuel your day, such as oatmeal or pancakes with berries.
2. Need that caffeine? Flavored coffee with sugary syrups or whipped toppings aren’t great for a healthy lifestyle. Stick to a regular latte, a black coffee or a powerhouse green tea.

Can I have a drink with dinner?

Remember: your alcohol intake counts. Do you really need a drink to enjoy this night? And how does that second glass fit with your goals?

But I don’t eat out very often...

If you only eat out occasionally, go bold: eat whatever takes your fancy, then return to your plan tomorrow.
Enjoy!