(This post was posted on 1/4/2018, but updated on 1/1/2019.)
I like to create new recipes and eat at home most of the time, because well, it’s waaay cheaper, I control what ingredients go into it, and most importantly, I get to make it exactly how I like it.
But, I also like to check out the foodie scene and dine out at restaurants as well. Sometimes though, these restaurants aren’t always on the healthy side—or so they may seem. In this post, we’re going to be talking about what I do to eat healthier at restaurants, even when the menu suggests otherwise.
Whenever I’m out with friends at a local restaurant, at work having lunch, or working out at the gym, one of the main complaints I hear from them when trying to stick to a diet is: “How do i maintain this diet when i like to go out to eat??”
There is a very simple solution to this, I tell them.
It’s all about making smarter choices when dining out.
Well, besides the other most obvious, important things like mindset, discipline, commitment, and consistency–and you know, just good old-fashioned will power to say “NO!” when it comes to eating junk foods. Oh, and don’t forget the basics, like packing your own lunch to work, never skipping breakfast, drinking lots of water, etc.
Making smarter choices when I’m dining out always keeps me on track with my diet, while at the same time, I still get to enjoy my time and share it with friends or family eating out at restaurants.
When going out to eat, order what you like, but just tweak it and make it healthier.
If you actually think outside the box, and tweak your orders just a bit, you can still go out to eat at the places you enjoy, and still savor your favorite dishes, albeit in a more leaner and healthier way.
Now, what I’m about to share may be common sense to some, but you would be suprised to hear that whenever I tell this to most people, the common reaction I get is, “I didn’t know you could do that!” or “I shoulda done that!” or “I’m gonna do that from now on!”
Here in my neighborhood, I love to go to a certain burger joint that has awesome flame-broiled burgers. This place has a great, chill vibe, and the burgers are the best in town. Now if I came here all the time and scarfed down this burger, as is, on the menu, with the standard issue beef patty (which is loaded with heart-clogging fat and cholesterol), the standard issue bun (loaded with unnecessary carbs and calories), and the standard issue “endless” basket of fries (loaded with trans fats and even more ab-destroying carbs), I’d look like Pizza The Hut from Spaceballs, or the Fat Basterd from Austin Powers.
But NO, here’s what I do. You don’t always have to order it the way it is laid out on the menu.
Here’s what most people don’t realize—-Even if the option is NOT on the menu, you can STILL specialize it and CUSTOMIZE your order just the way you like it.
All you have to do, is ASK.
“Can you please substitute this for this? Can you please replace this for that?”
In my experience, most restaurants had no problem fulfilling my request.
I was the paying customer, and they just wanted me to enjoy my food and make sure I was satisfied.
It really is a win-win.
Most people think that if it’s not on the menu, then they can’t do it. They cannot be any more WRONG or close-minded.
Think outside the box.
Just like how In and Out Burger has a secret menu for those in the “know,” so do other restaurants. You just have to be a smart customer and just ASK for what you want.
I use this strategy all the time to help me eat healthier at restaurants.
So here’s my little checklist of what I would ask for, or changes I would make to certain menu items:
a) For a burger, I substitute the beef patty with a turkey or grilled chicken patty, a much leaner and healthier alternative with more protein and lesser fat.
b) I substitute the burger bun or any type of sandwich bread with a lettuce wrap, eliminating those unnecessary carbs and calories.
c) I substitute the side of fries for a side of veggies, preferably broccoli.
d) I substitute rice or noodles for veggies.
e) If I’m at a breakfast joint, I’ll substitute any egg plate, like an omelette or a scramble with egg whites.
f) I’ll substitute the side of hash browns for a bowl of fruit.
g) If there’s not enough meat, I’ll ask for double meat.
h) I’ll add a fried egg(s) on top for extra protein and flavor.
[Side request: Can I add peanut butter to this??? Why is that NOT an option at most places??!! This NEEDS to change!! AARRGGHH!!!]
Ok, here’s an example:
At Red Robbins, I love their Whisky River BBQ chicken burger. But I don’t need that pesky bun or those oiled up and greasy fries. Here’s what I would get:
Replaced the bun for lettuce. Replaced the fries for broccoli.
Not on the menu, but these guys were kind enough to oblige. Thank you!
Simple as that.
This little hack alone will eliminate at least 500+ calories off your meal, eliminate about 40g of processed carbs from the buns, eliminate unnecessary (trans)fats, sodiums, and 40g carbs from the fries, increase your protein intake, and instead add nutritious vegetables and antioxidants to your meal.
See for yourself here: https://www.redrobin.com/nutrition-customizer.html
And guess what? The food still tastes GREAT.
Nothing beats eating great tasting food that’s also healthy and nutritious.
You can still enjoy the decadence of the meal as it was intended, but you’re just eliminating unnecessary carbs, fats, calories, etc.
If it’s a rice plate I like, I’ll ask to substitute the rice with VEGGIES. For example, here’s what I ordered at The Cheesecake Factory:
If I know they don’t put enough meat on a certain dish, I will ask for “DOUBLE MEAT.” It might be a little extra charge, but totally worth it. Here it is with veggies subbed in for rice yet again:
If it’s a breakfast plate, I’ll sub the regular egg omellette with an EGG WHITES omellette. And I’ll sub the hash browns with fruits.
I’ll even throw some fried eggs on top of a dish or on top of a burger for some extra protein:
If I’m out traveling or on the road, and need a quick, healthy meal, Subway would be my top choice. They’re pretty much everywhere. Can’t go wrong with a bun-less Subway chopped salad with double meat:
Getting rid of that pointless Subway bun is one of the best things you can do to eliminate unnecessary carbs. Just go here: https://fastfoodnutrition.org/subway/chart and scroll down to see the nutrition facts on the buns.
You’re lookin’ at about 230 calories and 40 grams of carbs eliminated when you just skip on the buns alone. That’s processed flour your switching out for more lettuce and spinach instead. And spinach is one of the most nutritious greens you can eat.
Much better deal if you ask me.
And at a burger joint, if they don’t offer a lettuce wrap for that burger, and you’re really craving that burger—-then just don’t eat the buns! Just use a knife and fork and go to town on that thing! The buns add nothing to that burger anyway! They’re just for decoration if you ask me!
They’re just empty carbs and calories you will have to waste like 2 hours on the treadmill to purge yourself of it later on!
NOT worth it!
And if you find yourself at a pizza joint with friends, and you got no choice but to eat pizza, then LIMIT the damage, and just don’t eat the dough or crust!
I like to go even further and just eat the toppings and NOT eat any of the dough! Sure, this may be pretty extreme, you’ll get some weird stares, share a few laughs with your friends, but hey, who gives a S#!&^!!
At the end of the day, when you go home at night, you won’t feel guilty for busting up your diet, and trust me, you WON’T regret that you did it!
The possibilities are endless.
These options may not be on the menu, but DON’T let that stop you!
[Quick disclaimer though: If you do make a special request at any restaurant (let’s be reasonable here guys, don’t go overboard with this), and it is denied, then please, don’t make a big deal about it, just respectfully accept their decision, and move on. No need for confrontation here. Let’s keep the peace people!]
Don’t let the limitations of that menu stop you from eating healthier and staying in shape. Eliminate any unnecessary junk from your diet with these simple ingredient swaps and omissions.
NO MORE EXCUSES!
Customize the order to your liking!
This is what I do to eat healthier at restaurants. It’s all about making the smarter choices.
You don’t have to avoid the restaurants you enjoy when you are on a stricter diet, all you have to do is alter your selections wisely, and transform the dish into a more leaner version of it.
What about you guys? What are your favorite substitutions or additions do you make on your restaurant orders? Sound off in the comments below!