Worried about dining out? Learn how to plan your meals and navigate restaurant menus to meet your nutritional needs while enjoying eating out.
The Proactive Strategy: Planning Before You Go
The key to successful athletic eating at a restaurant lies in preparation. Don't leave your nutrition to chance.
Research the Menu Online
Use the power of technology to your advantage. Most restaurants post their menus online, often with nutritional information.
Pre-Select Your Meal: Decide what you will order before you arrive. This eliminates the pressure of last-minute impulse decisions driven by hunger or social influence.
Identify Macronutrients: Look for meals that offer a clear source of lean protein (chicken, fish, legumes) and performance carbohydrates (rice, potatoes, pasta).
Adjust Your Day's Fueling
If you know you're eating a heavier meal out, you can strategically adjust your other meals.
Balance Intake: If dinner will be high in fat and calories, ensure your breakfast and lunch are lighter and focus heavily on fruits, vegetables, and lean protein.
Prioritize Recovery: If dining out after a hard training session, ensure your planned restaurant meal still includes the crucial Carb-to-Protein ratio needed for recovery.
Mastering the Menu: Tips for Strategic Ordering
When the waiter arrives, use these simple rules to ensure your plate supports your athletic goals.
Look for Preparation Cues
The words used to describe a dish tell you everything about its fat content.
Choose These: Opt for items that are grilled, baked, steamed, roasted, broiled, or sautéed in light oil.
Avoid These: Steer clear of items that are crispy, breaded, fried, creamy, battered, or smothered in cheese or heavy sauces.
Modify Your Plate (The 50/50 Rule)
Don't be afraid to make specific, simple requests to optimize your meal.
Swap the Side: Always ask to substitute fries or chips for a healthier carbohydrate (like a baked potato, rice, or sweet potato) or a vegetable.
Control the Fat: Ask for high-fat items like sauces, dressings, and cheese to be served on the side. Use only a small amount, or skip them altogether.
Double the Veggies: Request a double portion of steamed vegetables instead of one of the starch sides.
Prioritize Lean Protein
Ensure your plate has a sufficient portion of protein to support muscle repair.
Portion Size: Aim for a protein portion roughly the size of your palm. Steak, chicken breast, or fish are great choices.
Navigating Different Restaurant Types
Different cuisines present different nutritional challenges and opportunities.
| Restaurant Type | Smart Ordering Strategy | What to Watch Out For |
| Italian | Choose pasta with a light marinara sauce or grilled chicken/fish. | Creamy sauces (Alfredo), deep-fried appetizers (calamari), large portions of bread/oil. |
| Mexican | Opt for chicken/shrimp fajitas (ask for extra veggies) or soft corn tortillas. | Chips and excessive cheese, sour cream, and refried beans (often made with lard). |
| Asian (Stir-Fry) | Choose steamed rice with chicken/tofu/shrimp and lots of vegetables. | Dishes with heavy, sweet sauces (General Tso's, Sweet & Sour) and fried rice. |
| Burger Joints | Order a grilled chicken or lean hamburger patty. | Large portions of fries, cheesy toppings, and heavy mayonnaise-based sauces. |
Hydration and Alcohol: Social Situations
Don't let social pressure derail your hydration or recovery goals while dining out.
Hydrate First, Socialize Later
Order a glass of water immediately upon being seated. Staying hydrated throughout the meal helps with satiety and proper digestion.
The Rule: Aim to drink at least one full glass of water or unsweetened iced tea for every other drink you consume (alcoholic or sugary).
Alcohol and Athletic Goals
If you choose to consume alcohol, be mindful of its impact on recovery and hydration.
Limit Intake: Stick to one drink, and consume it only after you've had your main meal (which should include your recovery protein and carbs).
Avoid Sugary Mixers: Opt for simple choices like wine or spirits with club soda to minimize excess sugar and calories.
By taking control of the planning process and being confident in your ordering decisions, dining out becomes a manageable, enjoyable part of your balanced life—not a threat to your athletic success.