How to eat out and still reach your goals
Can you enjoy restaurant meals and make progress with your nutrition goals? Absolutely — it just takes a little planning, some mindful choices, and a focus on consistency over perfection.
In this post, I’ll walk you through what I personally do when I know I’m eating out, so I can enjoy the moment and stay aligned with my goals. Whether you're tracking macros or simply aiming to feel better in your body, these tips will help you build a more balanced approach to food and social events.
Plan ahead: your secret weapon to staying on track
A little planning goes a long way. Here’s what I do before a night out or brunch date:
✅ Check the menu ahead of time – Most restaurants have menus online. I look for meals high in protein and fibre, and I decide what I’ll order in advance to avoid last-minute impulse decisions.
✅ Factor it into your day – If I’m tracking, I log the meal earlier in the day using the higher-calorie MFP entry. If the restaurant lists nutrition info on MyFitnessPal, even better!
✅ Start with a strong foundation – I prioritise a high-protein breakfast (like scrambled eggs with veg) and make sure I get my fibre and veggies in during the day.
✅ Hydrate, hydrate, hydrate – Restaurant food is usually higher in sodium, so I make sure I’m well-hydrated before the meal to help reduce bloating and water retention.
While dining out: simple swaps make a big difference
You don’t have to skip dessert or eat a dry salad to stay on track. Here’s what I keep in mind during the meal:
👉 Lead with protein – Choose meals that focus on lean protein like grilled chicken, prawns or tofu. For example, I’d pick chicken or prawn paella over a creamy pasta or margarita pizza.
👉 Avoid hidden fats – Creamy, buttery or fried options tend to be higher in fat and calories. Choose grilled or steamed where you can.
👉 Sauces on the side – This gives you more control over how much you consume, and it’s an easy win.
👉 Set aside 800–1000 calories – Yep, restaurant meals can easily pack in more than your average homemade dinner due to extra oils, dressings and cooking methods. Banking some calories during the day helps give you flexibility.
One meal doesn’t undo your progress
Let me say it again for the people in the back: you can eat out and still hit your goals.
It’s just one meal. Just like one healthy meal doesn’t create a transformation overnight, one dinner out won’t ruin your progress. What truly matters is your overall consistency.
Eating out is also good for the soul — it supports your social health, reduces stress and creates meaningful connection. And when your nutrition is balanced, there’s space for everything.
Want more help finding your balance?
Download my free guide to eating out or check out my 6-week meal plans for simple, sustainable meals that leave room for flexibility and fun.
Need extra support? I offer 1:1 coaching to help you:
Ditch all-or-nothing thinking
Build balanced nutrition habits
Navigate social situations with confidence
Contact me via the website to learn more.
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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