Restaurant Specific Fat Loss Ordering Tips

By Coach Robin & Coach Stephanie

Italian restaurant
Stick with salads or grilled lean protein with lots of veggies. Pasta is NOT your best choice for fat loss. Most places have grilled fish, chicken, and beef options. Avoid creamy sauces & dressings.

Steakhouse restaurant
Chose lean cuts of beef, chicken, or fish with steamed vegetables and a side salad (remember to ask for dressings on the side & skip the croutons).

Mexican restaurant
Great ordering options at a Mexican restaurant are fajitas without tortillas or taco salad without the shell (ask for it on a plate or in a bowl). Skip the sour cream and go easy on the cheese.

American-style restaurant
These restaurants (Applebee’s, Chili’s…) offer steak, chicken, and fish. Make sure to ask for it grilled. There are usually a nice selection of salads. Ask to add extra protein (double the grilled chicken, fish, or steak) and leave off the fatty extras (crunchy noodles, excess cheese, etc…).

Asian restaurants
Most Asian restaurants offer steamed entrees. Ask for the sauce on the side. Go with the protein+ veggies and a few bites of rice.

What is your favorite healthy dish when going out?

10 Quick Tips for Fat Loss When Dining Out

Nutrition Coaches Stephanie Wolfe & Robin Luke


1. Do your homework- If you have the chance to know ahead of time where you will be dining, check out their menu and look at their nutrition. Avoid the obvious (fried, creamy). There are plenty of apps for phones these days that allow you to look up the restaurant’s menu and/or nutrition, like “Fast Food” and my favorite “My Fitness Pal”.

2. Order water- don’t waste your calories on empty things such as sodas, alcoholic beverages, or sweetened drinks.

3. Don’t be afraid to be “that” girl, or guy– Never be afraid to ask for sauces or condiments on the side. Let’s be realistic, a salad may sound healthy, but most restaurants do not put just a sprinkle of cheese or bacon and drizzle ranch. To be on the safe side, I always order my cheese and dressing on the side & no croutons.

4. Skip the appetizers, bread, or chips–  Again, appetizers can be empty calories as well, being that they have little to no nutritional value. Get your calories from nutrient dense food. Also, if you attend a restaurant that serves bread or chips, just simply ask your server to not even bring them. That way you do not have to resist the urge of wanting a bite or 5.

5. Safe orders- For myself, I know that I can safely get by with protein and veggies at most restaurants. This meal is very satiating. Remember that instead of a starch, you could always do a protein and double veggies.

6. Mindful eating- I tend to eat really fast so this can be challenging for me. Be in the moment and focus on what foods you are putting in your mouth. SLOW DOWN! This means breaking out of autopilot eating habits which so many of us have.

7. Starches- This includes breads, potatoes, pasta, beans… If you make the choice to include these in your meal, eat them LAST. Eat your lean protein and veggies first and THEN take a few bites of your starch.

8. Sodium- Restaurants typically go way overboard with salts/seasonings, so ask them to go easy on the salt. If you forget, just make sure you drink lots of water during and after the meal to help avoid the sodium bloat.

9. Alcohol- Combining alcohol with fat and starchy carbs is a fat loss disaster. If you chose to drink alcohol while dining out, limit yourself to one or two glasses at the most and stick to eating lean protein and vegetables.

10. No one is perfect- Sustainable fat loss is NOT all-or-nothing. Come up with your restaurant plan and do your best to stick with it. IF you stray from the plan, don’t beat yourself up too much. Put that behind you and focus on getting right back on track with your fat loss. Fat Loss Happens Anywhere- It’s all about making smart choices.

Do you have any tips for eating healthy when you are going out? Let us know in the comments below.


Want to know more about our nutrition club? Check it out.

Why Do You Run?

Sometimes we get so wrapped up in the numbers and details of training we forget why we do it at all. For some of us the answer is simple. We run because we love it and we can’t help it. For others it’s more complicated. Some people like to win races, some want to lose weight and some just enjoy the social aspect of the sport.
Personally, I do it because my life is not balanced without it.  This quote sums it up for me:

John Piper on running: “Underneath most of my besetting sins is despondency. I am less prone to such melancholy when I hammer my body three times a week. The reason could be endorphins. Could be ego. Whichever, it’s cheaper than Prozac or psychotherapy. I’m simply happier. And I sleep better. I have more energy.”

At the end of the day, there’s more to running than meets the eye. Trophies are great but ultimately they’re just chunks of metal and plastic. They won’t teach you how to be a good employee, friend or spouse. All they can do is sit and collect dust.  I don’t know if running creates a deeper enjoyment of life or if it just allows me to calm down and focus better on stuff worth enjoying but, I do know that it makes me feel good.

Someone once wrote, “Your biggest challenge isn’t someone else. It’s the ache in your lungs, the burn in your legs, and the little voice inside your head that says ‘I can’t.’ But you don’t listen, you just push harder. And you hear that little voice whisper ‘I CAN’. And you discover the person you thought you were is no match for the one you really are.”

There is nothing quite like setting a new personal record in a race or in training. There is nothing quite like starting a day with a solid long run, feeling like you can conquer the world. That is why I run.

Why do you run?