Restaurant Eating on a Meal Plan

If you have food allergies or intolerances or are trying to follow a specific type of meal plan for your health or fitness goals, eating out at restaurants can be difficult! I totally understand the anxiety of not knowing what to eat or order when it seems like nothing fits your diet or meal program that you are following.

Here are a few tips that can help you navigate your way through eating at a restaurant if you have food restrictions or want to stick to your nutrition plan!

1. Remember you ALWAYS have the right to know WHAT is in Your Food!

If the ingredients are not listed on the menu, ask for more information. I personally find it helpful to tell the server as soon as I sit down about my food intolerances and allergies. It is important to be clear about your allergies or preferences so you know you will not end up eating something you will regret later!

2. Request Alternate Options to Your Meal

Check out the menu before you go to any restaurant to get an idea of what you might like. If none of the meals fit your needs 100%, choose one that is close to what you want and then ask for alternate options. If the restaurant serves it, you can have it! Who cares if your meal is a mash up of 3 different meals. At least you will get what you want and get your moneys worth.

3. Ask about the Seasoning or Sauces

Even if the meal components themselves do not have gluten or dairy, the sauces or seasonings might. This also applies for a weight loss plan. Ask for a low calorie sauce option or stick to vinaigrettes on the side to avoid cream based high calorie options. You can also request no added butter for vegetables.

4. Balance Your Meals and Macros

If you are on a meal plan for weight loss or health, compare your meal to one you would make at home. I typically don't eat bread with a meal, so why would I when I'm out? Ask to have a salad first if the bread is staring at you in the face. If you get a burger with a bun, skip the fries. If you want the fries, skip the bun. Balance your macros so you don't end up eating 4 servings of carbs when you should have had 1.

5. Enjoy Your Food and Treats

Eating at restaurants is a treat and we should enjoy our meals! They don't have to mimic what we eat on a daily basis, but we don't want to binge on a huge meal then feel horrible after. Choose one treat. If your meal was veggies and protein have a glass of wine or share a dessert. We all need something fun to look forward to when we eat out, especially if we are eating with other people who are indulging as well.

6. Watch What you Drink

If your wine isn't your treat, order water. Many of us on a meal plan will automatically avoid sweetened drinks or sodas, but think a diet soda will be a good choice. Diet sodas with artificial sweeteners can actually increase our appetites so we end up eating more! If you do not want wine, but a mixed drink keep in mind that the frozen ones can pack up to 400 calories in one glass and they will not even fill you up. At the end of the meal, if other people are having dessert and you have decided not to, try a peppermint tea. Peppermint Tea can aid digestion and curb sugar cravings.

7. Pack it Up 

If you are full and do not want to finish it, don't! Some of us have been conditioned to eat everything on our plate, but restaurant servings are typically twice to three times the size as home cooked meals. If you feel like you have been eating too much, but want your money's worth then bring the rest home! If you have decided on having dessert, then definitely only eat half of your meal. When my meal comes I usually know if I can eat it all or not. I will cut my burger in half from the beginning in case it's a huge meal.


Eating healthy to stay on track with your personal goals or specific diet can be challenging. I have felt food anxiety from time to time when I eat at a restaurant. Sometimes it may look like you can't eat anything that fits your nutrition needs. We have to be able to have the courage to ASK for what we need and know we deserve to enjoy our meal no matter our restrictions.

Hope this post was helpful for the next time you eat out!

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