EATING OUT GUIDE Tips for Eating Clean While Dining Out

Before the Restaurant:

o Look at the menu before you leave home and choose the items you want (check online)
o Look or ask if a ‘gluten free’ menu is available.
o Drink 230 grams of water before you leave home
o Eat something light before you go (apple + almonds). This’ll help you ward off the chip/bread bowl.

At the Restaurant:

o Always order sauce on the side
o Choose a protein with 2 vegetables and a healthy fat (avocado)
o Order your burger with no bun or on a salad
o Change it up – if meat over pasta, ask for the same but over salad instead.
o Make sure not to order anything fried
o Ask for no added salt
o Add extra vegetables
o Ask for a double order of mixed vegetables instead of pasta or rice
o For breakfast, instead of potatoes, ask for sliced tomatoes or a side of fruit

Items Not on the Menu:

o You can ask for steamed vegetables as a side (add real butter or olive oil)
o You can order a grilled protein (chicken, salmon, etc.) with just salt and pepper
o Ask for a lettuce wrap instead of bread or a bun

Food Swaps:

Spaghetti → Baby marry spaghetti or extra vegetables
Chips → Baked sweet potato chips or beet chips or kale chips
Fries → Baked sweet potato or carrot fries
Rice → Cauliflower rice
Mashed potatoes → Mashed cauliflower
Pizza Crust → Crust made with cauliflower rice
Baking with flour → Almond flour or coconut flour
Salt → lemon juice (salad dressing, fish, chicken, etc.)
Milk/Dairy → Almond milk or coconut milk
Potatoes at breakfast → Sliced tomatoes
Sandwich bread → Lettuce wrap
Mayonnaise → Honey mustard or Paleo Mayo
Sugar → Coconut sugar, honey, or stevia
Sour cream → Greek yogurt, coconut oil, or applesauce
Toast → Rye bread
Croutons → Sliced almonds (in salad)
Bowl of ice cream → Small Bowl of frozen cherries or grapes or fruit salad