Eat Out and Stay on Track
One of the quickest ways to derail your progress on a weight-loss journey is eating out without a plan. I’ve solved that for you.
I created The Complete Restaurant & Eating Out Guide for those times when you find yourself eating out — or just don’t want to cook. Whether it's a popular chain, a local pizza, Thai, sushi, or Italian restaurant (to name a few), the Guide gives you great options for satisfying and nutritious meals.
There are two ways to get the comprehensive guide — purchase it as a stand-alone guide or it's included with The Plan.
👉 Visit the Shop & Freebies page
👉 Get the Plan here
the 3 golden rules for eating out
1 - Portion Awareness
2 - Protein + Fiber First
2 - Protein + Fiber First
Restaurant meals are often two to three portions in one. Don’t aim for perfection — just manage portions.
- Cut meals in half, share, or box part right away.
- Slow down, enjoy every bite.
- You’ll still enjoy every flavor without overdoing it.
- Small adjustments add up when you do them consistently.
👉 Progress, not perfection — that’s how you stay consistent.
2 - Protein + Fiber First
2 - Protein + Fiber First
2 - Protein + Fiber First
Start your meal with lean protein and fiber — they keep you full, steady your energy, and prevent overeating later.
- Choose chicken, fish, or eggs for your protein.
- Pair with vegetables, salad, or whole grains - lots of greens.
- Don’t be fooled by salads — many top 1,000 calories.
- Dressing on the side.
👉 Fill half your plate with veggies first — it’s the easiest way to stay satisfied.
3 -Swap, Don't Deprive
2 - Protein + Fiber First
3 -Swap, Don't Deprive
Healthy eating isn’t about saying “no” — it’s about smart swaps that save calories without feeling restricted.
- Choose vinaigrette instead of creamy dressing.
- Go grilled instead of fried.
- Sip sparkling water instead of soda.
- Share dessert and enjoy a few bites to satisfy the craving.
👉 Small swaps make a big difference — you’ll stay in control and still feel included.
Smart restaurant picks (a sneak peek)
Here's a sample of what you’ll find inside The Complete Restaurant & Eating Out Guide — every section includes a quick 30-second game plan plus multiple meal picks (4-8 per restaurant), smart swaps, and things to watch out for.
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☕ Coffee Shop Guide (Starbucks, Dunkin’, Peet’s & More)
⏱️ 30-Second Game Plan
☕Order coffee or tea unsweetened (or with almond or oat milk)
🍳Pair with a protein box, egg bites, or light breakfast sandwich
🥤Skip Frappuccinos, blended drinks, and sweet syrups — sugar bombs
🍪Avoid the bakery case — pastries can run 400–700 calories each
Sample Meal Pick
• Spinach, Feta & Egg White Wrap → 290 cal | 20 g protein | 4 g fiber
✅ Smart Swap: Choose sugar-free syrup + almond milk + Tall size
⚠️ Watch Out: Grande caramel drinks + muffin = 700+ calories
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🍔 Burger Night
⏱️ 30-Second Game Plan
🍔Choose grilled chicken, turkey, or a single beef patty
🥗Add lettuce, tomato, and mustard instead of mayo or special sauce
🍟Share fries or swap for salad
🥤Drink water, sparkling water, or unsweetened iced tea
Sample Meal Pick
• Grilled Chicken Sandwich (no mayo) + side salad with vinaigrette → ~420 cal | 32 g protein | 6 g fiber
✅ Smart Swap: Lettuce wrap instead of bun
⚠️ Watch Out: Specialty burgers with cheese, bacon, and sauce can hit 1,000+ calories
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🍣 Sushi Night
⏱️ 30-Second Game Plan
🍣Start with miso soup or edamame instead of fried appetizers
🥢Choose simple rolls — salmon, tuna, avocado
🥗Add a small seaweed or cucumber salad
🥡Limit sauces like spicy mayo or tempura crumbs
Sample Meal Pick
• Salmon + Avocado Roll (6–8 pieces) + miso soup + small seaweed salad → ~445 cal | 21 g protein | 7 g fiber
✅ Smart Swap: Brown rice rolls or sashimi
⚠️ Watch Out: Tempura, spicy mayo, or cream cheese rolls can double calories
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🫒 Mediterranean Night
⏱️ 30-Second Game Plan
🥙Choose grilled meats or fish, not fried
🥗Ask for light feta, dressing on the side, and skip pita
🍋Use lemon, herbs, and tzatziki lightly for flavor
🥬Load up on veggies and salads
Sample Meal Pick
• Chicken Souvlaki + Greek Salad (light feta, dressing on side) → ~430 cal | 36 g protein | 7 g fiber
✅ Smart Swap: Swap pita for extra salad or grilled veggies
⚠️ Watch Out: Fried falafel, big wraps, oily dolmas, heavy feta
💡 Portion Hack: Order one entrée + 1–2 appetizers to share — enjoy variety, not excess.
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✨ Every Section Includes:
• A 30-second game plan for quick decision-making
• 4–8 balanced meal picks per restaurant or cuisine
• Smart swaps and watch-outs for hidden calorie traps
• Nutrition info for calories, protein, and fiber
Get all 50 restaurants and 10 specialty nights inside The Complete Restaurant & Eating Out Guide, included with the Lose Weight – Once and For All plan or sold separately on the Shop & Freebies page.
I've Lived It
At one of my favorite restaurants, I wanted three things: calamari, a chicken sandwich, and a big salad. Old me would have ordered it all and eaten most of it.
This time, I did it differently: I ate 11 small pieces of calamari, one-quarter of the sandwich, and filled up on salad (with dressing and toppings on the side).
For dessert, I shared and only had two bites — just enough to feel included and satisfied. When you leave feeling deprived, it often comes back later as stronger cravings. Instead, I left happy — and I didn’t gain a pound.
More recently, while on vacation, I ate out for lunch and dinner every day for a full week — even at fancy restaurants where it seemed impossible to “stay on plan.” Each morning, though, I started with my healthy, consistent breakfast (Greek yogurt, berries, almond milk, coffee, and whole grain toast).
That solid start, combined with portion control at restaurants, helped me not only stay on track — I actually lost two pounds that week.
👉 Eating out doesn’t have to be “all or nothing.” You can enjoy your favorites in moderation — and feel even better because you stayed in control.
Important to Know
💡 High sodium = water weight. It’s common to see the scale jump 1–3 pounds the day after eating out — often that’s just water, not fat. But if eating out becomes frequent, or if you don’t get right back on track, those pounds can stick — and sometimes take weeks to re-lose.
💡 Frequency matters. Eating out 3+ times per week can slow progress. Aim for 1–2 times weekly so it stays a treat, not a trap.
💡 Plan ahead. Check menus before you go. Walking in with a plan makes it much easier to stay on track.
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Want the Full Guide?
These are just a taste of what’s possible. In the complete Smart Eating Out Guide, you’ll get:
- ~ 50 restaurants (fast food, sit-down, coffee shops, and more)
- Multiple meal options at each spot — balanced for calories, protein, and fiber
- Portion hacks and swaps to help you stay in control
- Watch-outs for hidden calorie traps
👉 Get it inside the Lose Weight – Once and For All plan or purchase it separately in Shop & Freebies.