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•Centr Team
How to eat out (and still stick to your meal plan)
One of the most challenging parts of sticking to a healthy meal plan is eating out. Deep-friend temptations, larger-than-usual servings, french fries on the side – it’s as if they want to derail your goals!
But as Centr nutrition expert Angie Asche points out, food is more than just calories and macros: there's a social aspect to eating which can have a big impact on mental health. “Traditions centered around food can and should be a part of your healthy lifestyle, even if the foods you eat on these occasions aren’t necessarily the ‘healthiest’ options,” Angie says.
Locking yourself out of birthday dinners and catch ups with friends is not sustainable (or fun). So how do you eat out without completely abandoning your Centr meal plan? It all comes down to making smart choices.
1. Hand-pick where you eat
If you’re in charge of picking the restaurant, go for a place that gives you options. And don’t be afraid to look a little further down the menu beyond your usual pizza or noodle dishes.
Here’s our pick of some of the most common cuisines.
- Italian: If you’re eating low carb, bypass the pasta and opt for a vegetable soup, or grilled meat with salad.
- Thai or Vietnamese: Load up on stir-fried veggies or pick a light and spicy salad.
- Greek: Embrace the Mediterranean diet with grilled lean meat and vegetables.
- Japanese: Sashimi and grilled yakitori skewers are a great option.
- Middle Eastern: Order up falafel with salads and hummus to share with friends.
- Your favorite burger joint: Switch it up with a lean chicken or turkey burger, topped with fresh salad or slaw.
- Mexican: A burrito with grilled chicken, fish or beans? Yes please.
2. Be prepared to modify
You’ve taken a seat, done that thing where you all talk for so long you have to ask the waiter to come back in 5 to take your order, and now you’re finally perusing the menu. Nothing looks healthy here.
Step one: Think about the sort of meals you’d be eating from the Centr meal plan if you were at home, then find a dish that most closely replicates it.
Step two: We don’t want you to be that person in the restaurant. But if it seems like there aren’t any healthy options, there’s nothing wrong with politely asking for a modified meal. Think…
Could the fish be grilled instead of fried?
Can I get the steak with veggies instead of fries?
Can I have the sauce on the side?
Do you have vegetarian options?
And when it’s time for dessert, consider splitting a dish with friends, or order a herbal tea instead.
3. Factor in your drinks, too
There is absolutely nothing wrong with having a drink or two over dinner with your friends and family. Just remember that alcohol can lessen your resolve and make you a certain kind of hungry – those smart food choices you made at the start of the night may be suddenly overwhelmed by a craving for fat, salt and carbs, and before you know it you’re grabbing a souvlaki with fries on the way home.
Alcohol can disrupt sleep, upset gut health and impede muscle growth. If you’re hungover, your workout performance will suffer tomorrow, too.
If you’re watching your calories in vs calories out, try switching your usual beer, wine or cocktail for a vodka shot with seltzer. Clear spirits tend to be lower in calories, and sparkling water is more hydrating than tonic or sugary sodas.
Before you head out for your next meal, remember: you’re allowed to enjoy yourself without feeling guilty. What you do consistently matters more than one blowout meal. So savor every morsel then jump back into your Centr meal plan tomorrow.
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