Restaurant Survival Guide: How To Order Like a Pro
Restaurant Survival Guide: How To Order Like a Pro
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In this video, Ryan shares an in-depth guide on how to make better food choices when eating out without sabotaging fitness goals. The key is to focus on high-protein meals, avoiding unhealthy fats, and choosing clean, simple options.
Here’s the breakdown of his advice:
Determine Meal Type: First, figure out if the meal is a cheat meal or part of your regular routine. If it’s a cheat meal, you can loosen up a bit and indulge, but if it's a regular meal, stick to cleaner options.
Focus on Protein: Always prioritize high-protein meals, as this supports muscle maintenance and fat loss. Avoid fried foods, trans fats, and high oils.
Menu Analysis: Ryan walks through a sample menu, showing which items are good choices. For starters, grilled options like lamb chops, mussels, and shrimp are recommended. For entrees, go for seafood (as long as it’s not fried) or lean proteins like chicken and steak. If choosing a salad, avoid dressings with excess oils and always request dressings on the side.
Side Dishes: Opt for healthy sides like roasted vegetables, asparagus, or complex carbs like red beans and rice. Avoid high-fat sides like cheese grits or loaded potatoes.
Restaurant Strategy: Ryan emphasizes the importance of asking for modifications like low oils and extra veggies to make meals fit your goals. For example, a grilled chicken with roasted veggies and a baked potato can be a clean choice.
Practical Tips: For places like Chili’s, Ryan suggests customizing your order by asking for lettuce wraps instead of buns and opting for a double patty burger with minimal cheese and sauces on the side. Avoid fried items, French fries, and beer unless it’s a cheat meal.
Specialty Cocktails: Avoid sugary drinks like margaritas and cocktails, as they are loaded with sugar and can hinder progress. Stick to simple drinks or water to stay on track.
Appetizers & Salads: Skip high-calorie appetizers like mozzarella sticks and fried foods. Instead, opt for salads with dressing on the side. You can also add protein like grilled chicken or shrimp to boost the meal's value. For extra protein, ask for double meat or extra chicken.
Pasta & Heavier Dishes: While pasta can be okay in moderation, dishes with heavy cheese or fried elements, like lasagna or Parmesan chicken, should be avoided. These are fine as cheat meals but not for regular meals. Always ask for sauces on the side to control added sugars and calories.
Steaks & Meats: Grilled options like sirloin steak or Tuscan grilled chicken are great choices. Avoid fried and fatty meals, such as Parmesan chicken, unless it’s a cheat meal.
Sides & Vegetables: Vegetables like asparagus, broccoli, and other non-fried options are the best side dishes. A hack for appetizers is to order sides like asparagus if others are getting appetizers.
Breakfast: Breakfast is easy to navigate by choosing eggs, which provide essential amino acids, and opting for whole grain bagels in moderation. Avoid greasy options like bacon or overly fried eggs.
Mindful Eating: The goal is to avoid fried foods, high oils, and excessive sugars. Be aware of portion sizes and try to balance your macros to ensure you’re staying in a caloric deficit for fitness progress.
Overall, the key to eating out is making conscious, healthier choices, being mindful of your macros, and adjusting meals to fit your fitness goals. It’s all about flexibility and making smart decisions without compromising on taste or enjoyment.
