How to Reach your Goals When Eating Out

Navigating nutrition while traveling, eating out at restaurants, or dining at someone else’s house can feel overwhelming. But with a little preparation and a few smart strategies, you can enjoy the experience while staying aligned with your goals!

First Step: Know what your Goal Is

When it comes to eating out, it's important to remember what your current goal is as this will influence your choices! Is your goal fat loss? Muscle building? Maintenance/hormone health? Once we know what our goal is, we can tailor our food choices to align with this goal!

An important thing to note if your goal is fat loss…

If your goal is fat loss, especially if you’re chasing “the last 5-10lbs” we do need to recognize that frequent eating out may slow our rate of progress. Food at restaurants are higher calorie due to added sugar/oils/sauces, making it easy to over eat, and often less filling. Therefore, limiting your dining out to 1-2 times per week if you are able to (ie you dont travel frequently for work) is recommended.

To limit eating out if you live a busy life (kids sports event, work travel, etc), we want to focus on what we can control, which is planning ahead and bringing food WITH you as much as possible!

Check out this handy list of some of our favorites to bring with you:

You can bring an insulated cooler with you and pre track items so that you know you will hit your goal while being out and about!

Pre-Track Your Meals

On the Go: If your day involves car rides or flights, log your packed snacks in advance to stay on top of your nutrition.
Dining Out: Check the restaurant’s menu online and track your meal ahead of time and build the rest of your day around this meal!
Uncertain Plans? Use a placeholder meal in your tracking app - this is helpful when you are going somewhere that you do not know what is being served or the menu is not available online. This allows you to save calories to have flexibility for your dining experience.
For example, save 45g protein, 80g carbs, and 30g fat (around 700–800 calories) for your unknown meal out.

Easy Calorie-Control Swaps for Dining Out

Here are some simple swaps and strategies to help you stay on track with your goals when eating out:

1. Control Sauces and Dressings

Ask for sauces or dressings on the side so you can control how much you use.
Dip your fork into the sauce or dressing before each bite rather than pouring it over your food to cut down on calories.

2. Customize Your Salad Toppings

Request salad toppings like cheese, nuts, and dried berries to be served on the side. This allows you to add just enough for flavor without overloading on calories.

3. Choose Leaner Protein Options

Swap whole eggs for egg whites to reduce fat and calories.
Opt for no cheese or half the cheese if it’s not essential to the dish.

4. Skip the Extra Oil

Ask for your meal to be prepared with no oil.
Grilled, baked, or steamed dishes are typically lower in calories than fried options.

5. Stick to Whole, Simple Foods

Select simple whole foods like lean meat, fruit, vegetables, and potatoes.
Avoid casseroles or one-pot dishes, as these often have hidden calories from sauces, oils, and added sugars.
An example of a relatively low calorie meal (approx 600 cals, 35g protein): 5 oz sirloin steak cooked with no added oil/butter, steamed veggies, side baked potato with 1 tbsp sour cream on side. This is an easy to track meal as all items are separate making eye balling easier when estimating!

Pro Tip: It’s Okay to Ask for Modifications

Don’t hesitate to make requests when dining out. Whether it’s swapping ingredients, asking for smaller portions, or requesting how your meal is cooked, these small changes can make a big difference in staying on track.

The Power of Choice

Dining out doesn’t mean giving up your favorite foods—it’s about making intentional choices that align with our current goals.

We want to ask ourselves what the purpose of eating out is...

is it a celebration meal or a replacement meal???

If it's a REPLACEMENT MEAL - this means it is a choice to eat out instead of cooking at home, you are replacing a home cooked meal with a meal at a restaurant. In this case, we want to stick to a very simple option that is relatively easy to track (i.e. grilled chicken breast on mixed greens with side dressing).

If it’s a CELEBRATION MEAL - this means you are going out for a special event, practice the power of CHOICE by following these strategies...

Prioritize what you truly want instead of saying “yes” to ALL the things - practice moderation and choose things you would enjoy the most
example: instead of having multiple cocktails, an appetizer, the bread basket, an extravagant entree, and dessert.... choose a 5oz glass of wine, share an appetizer, have a simple entree and stop when you feel satisfied, maybe have a couple bites of dessert (or skip if you are full!)
Consider sharing an appetizer or dessert to reduce portion sizes.
Practice moderation with alcohol, and balance your plate by focusing on lean proteins and veggies.
Stop when you feel satisfied - remember you do not have to "clean your plate" - taking food home is an option!
Remember what is going to make you FEEL your best- both in the moment and after!

If you are drinking alcohol, please ensure you are tracking it correctly!

Since alcohol is not a protein, carb, or fat... how do you track it???

We don’t want to take the calories from our protein targets because of its importance for building lean muscle.

We don't want to take the calories from our fat targets - a minimum amount of fats is optimal for hormone health and micronutrient absorption.

Therefore our recommendation is to track alcohol as a carb and take from our carb "budget"

*** It is important to make sure you are staying within your calorie "budget" and still eating enough protein when you are choosing to include alcohol.

*** Hot tip - cocktails and beer add up quickly in terms of calories, when in a fat loss phase choosing wine, light beer, or clear spirits with calorie-free mix is recommended!

The Build Your Plate Method

If you are eating out at someones house or at a buffet, using the Build Your Plate Method can be very helpful

¼-⅓ plate Protein: Lean meats or fish.
1/6 plate Carbohydrates: Rice, potatoes, or whole grains.
1/8 plate Fats: Avocado, nuts, or oils (be mindful of added fats from cooking).
⅓- ½ plate Vegetables: Aim for nutrient-dense, colorful options to fill you up.

You can also practice portion control when eating at other peoples houses by using your HANDS to help you!

Mindful Eating Practices

When eating out, we want to ensure we are also engaging in mindful eating practices.

Don’t Arrive Overly Hungry: Aim to start eating when you’re 3–4/10 on the hunger scale. If you go into the restaurant or social event extremely hungry you are more likely to eat more than you need and have more difficulty listening to your hunger/fullness cues
Stop eating when you are SATISFIED: do not keep eating just because you still have food in front of you - be aware of your hunger and fullness cues and remember you can always pack the food and take home with you! Stop when you are "satisfied" ... a 7-8/10 on the hunger scale. And do not eat past the point of feeling physically stuffed or uncomfortable.
Slow Down: Chew thoroughly, put your fork down between bites, and enjoy your food’s flavors and textures.
Listen to Your Body: If a food causes discomfort (bloating, lethargy, etc.), reconsider whether it’s worth it... no one enjoys feeling uncomfortable, and this is a signal from your body this food option is not being tolerated.
Enjoy the SOCIAL experience: remember, eating out is often to celebrate a special occasion or enjoy time with a loved one. Food can enhance this experience. But if you eat (or drink) in excess where you are feeling physically uncomfortable, that is going to negatively impact your social experience... we've all been there... wanting to unbutton your jeans or lay down after having an indulgent meal because we are physically uncomfortable - remember this feeling as a way to guide your decisions around food. When you listen to your hunger and fullness cues and enjoy food in moderation, this will ENHANCE your experience!

Navigating dining out and social events during all phases, including a fat-loss phase doesn’t have to feel restrictive or overwhelming. With the right strategies in place—like prioritizing protein, practicing portion control, and embracing mindful choices—you can stay aligned with your goals while still enjoying the moments that matter. Remember, it’s not about perfection but about consistency and balance. Empower yourself to make intentional decisions that support both your physical health and your social enjoyment. And always keep in mind: every small choice adds up over time to create big results.

If you find you need help navigating eating out and hitting your unique goals, we invite you to book a consult call with us to discuss how 1:1 coaching can help you hit your goals!

Please do so through clicking this link: https://www.yqlnutrition.com/apply-for-coaching

Hope this helps you feel empowered in your nutritional journey!

The YQL Team

Authors Robyn Stewart & Megan Reger